Dash Diet Sheet Pan Recipes

 DASH DIET SHEET PAN RECIPES

The sheet pan is one of the easiest ways to cook healthy meals, basically you just throw all the ingredients onto a sheet pan and put it in the oven until everything is cooked. It’s fun and you use the food that are in your fridge or the seasonal vegetables in store, but there are a few tips and tricks I can help you with.

 Sheet pan meals are a great way to get more vegetables into your diet and when you make plenty, they are great to snack on instead of reaching for those snacks you should be having. So, let’s get creative and make some delicious sheet pan recipes adding seasonings, marinades and a combination of vegetables.

SHEET PAN RECOMMENDATIONS

There are several standard sizes, there is a Full size (18” x 26”) which is too large for the standard home ovens, most homes have the half sheet (13” x 18”) but also very popular is the Quarter sheet (13” x 9”).

The top-quality sheet pan I use is the Nordic Ware Aluminum.

Check out the Best Sheet Pans for your Home.

Sheet Pan Tips

Try not to crowd your sheet pan, try and allow the air to circulate between the elements as they may not cook evenly.

Put the larger or slower cooking items on the outside of the pan as these are the hotter parts of the pan.

Set ingredients that will cook perfectly at the same temperature and in the same amount of time as small pieces will cook quicker.

Foods with higher water content may release water when cooking and may get broiled rather that crispy.

You can use parchment paper or silicone baking mats for an easy clean up.

BASIC ELEMENTS TO SHEET PAN RECIPES

Vegetables

Vegetables that roast well are the root vegetables tat have their own natural sugars like sweet potatoes, potatoes. Then the cruciferous vegetables like broccoli and cauliflower that hold their own in most dishes.

Slice them evenly to avoid overcrowding.

Best cooked at 400’F (200’C) – if you cook it at a higher temperature, they will cook faster and become browner and give you a crispier finish.

Fruit

Stone fruits like peaches, apricots, nectarines as well as pineapple, apples, citrus fruits and berries do well on a sheet pan, but fruits are high in water so you may need to cut the fruit and use a paper towel to absorb the moisture so the steam it produces doesn’t make the fruits all mushy.

Protein

A plant-based protein like beans, tofu or tempeh is a great way to get protein in your meal.

Dash Diet Herbs and Spices

Here are some Dash Diet Herb and Spice seasoning mixes for you to make, its a healthier option knowing what you have in your seasoning and putting on your Sheet pan recipes

Sauces and Seasonings

You can marinate different foods before putting them on the sheet pan and then adding more sauce and seasoning to the whole dish during the cooking process.

Now to some Dash Diet Sheet Pan Recipes

One of my easy to make recipes is the Sweet Potato, Brussel Sprouts with Mushroom and Orzo Salad, when you pair them with sweet potato, wild rice, and a creamy orange dressing you get a decidedly delicious and satisfying salad.

An easy to make and so tasty this One Sheet Pan of Roast Vegetable recipe, this one sheet pan of roast vegetables is simple by placing all pants on a baking sheet that cook at the same time.