Recently, the U.S. News and World Report (with input from a panel of health experts) ranked the top 25 diets and eating patterns (http://health.usnews.com/best-diet). The Dietary Approaches to Stop Hypertension (DASH) pattern, which emphasizes low-fat milk and milk products, fruits and vegetables while minimizing sodium, came out on top.

Since Jan. 16 marks the start of the 19th annual Healthy Weight Week to celebrate healthy living habits that last a lifetime, we’ve compiled this week’s family meal recipes from our own DASH cookbook (http://www.mealsmatter.org/Cookbooks/DCC/dashdiet/), available at MealsMatter.org.

DASH your way to a healthy weight this week with a featured family meal of Sweet and Tangy Yam and California Raisin Salad, Cedar Baked Salmon with Watercress Yogurt Sauce and Berries with Custard Sauce. Continue this healthy eating pattern all week long with Cheer ‘Em on Moccachinos, Broccoli and Roasted Red Pepper Pasta, Chicken Breasts with Mango Salsa and Creamy Banana Walnut Oatmeal.

Register at MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California.

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

SWEET and TANGY YAM AND CALIFORNIA RAISIN SALAD

Golden raisin vinaigrette

One-half cup California golden raisins

One-half cup water

One-third cup fresh lime juice

2 tablespoons extra virgin olive oil

One-half teaspoon salt

Freshly ground pepper to taste

Salad

3 pounds small yams (2 inches in diameter), peeled and sliced one-quarter inch thick

1 tablespoon extra virgin olive oil

One-half cup California golden raisins

2 Tablespoons snipped fresh chives

Fresh arugula leaves

CEDAR BAKED SALMON WITH WATERCRESS YOGURT SAUCE

1 1-2 pounds salmon fillets, boneless and skinless

2 cedar shingles – untreated

Canola cooking spray

1 bunch watercress, picked and blanched

1 green onion, chopped

One-half cup light vanilla yogurt

1 tablespoon fresh dill, chopped

2 tablespoons light sour cream

2 tablespoons fat-free half-and-half (or low-fat milk)

One-half teaspoon Worcestershire sauce

One-half teaspoon Dijon mustard

One-half teaspoon black pepper

One-half teaspoon salt

BERRIES WITH CUSTARD SAUCE

One-quarter cup sugar or sugar substitute equivalent to 1/4 cup sugar

2 tablespoons cornstarch

One-eighth teaspoon salt

1 3-4 cups fat-free milk

3 egg yolks, slightly beaten

1 teaspoon vanilla

4 cups assorted fresh berries (such as raspberries, blackberries, blueberries, and/or halved strawberries)

FEATURED FAMILY MEAL

Sweet and Tangy Yam and California Raisin Salad

http://www.MealsMatter.org/recipes-meals/recipe/73238

Golden Raisin Vinaigrette

1/2 cup California golden raisins

One-half cup water

One-third cup fresh lime juice

2 tablespoons extra virgin olive oil

One-half teaspoon salt

Freshly ground pepper to taste

Salad

3 pounds small yams (2 inches in diameter), peeled and sliced one-quarter inch thick

1 tablespoon extra virgin olive oil

One-half cup California golden raisins

2 Tablespoons snipped fresh chives

Fresh arugula leaves

Preparation

For vinaigrette, place raisins and water in a small saucepan and bring to a boil; reduce heat and simmer, uncovered, for 15 minutes or until most of the water has been absorbed. Let cool, then puree in a blender or small food processor. Whisk in remaining dressing ingredients then cover and refrigerate until ready to serve.

To prepare salad, place sliced yams in a medium bowl and toss with olive oil. Cook on grill over low heat for about 15 to 20 minutes, turning frequently, until tender and lightly charred. Remove from grill and place in a medium bowl; let cool. Add raisins and chives to bowl and pour dressing over all; stir lightly with a rubber scraper until yams are evenly coated with dressing. Let chill for at least 1 hour before serving on a bed of arugula.

Cedar Baked Salmon with Watercress Yogurt Sauce

http://www.MealsMatter.org/recipes-meals/recipe/23111

1 1/2 pounds salmon fillets, boneless and skinless

2 cedar shingles – untreated

Canola cooking spray

1 bunch watercress, picked and blanched

1 green onion, chopped

1/2 cup light vanilla yogurt

1 tablespoon fresh dill, chopped

2 tablespoons light sour cream

2 tablespoons fat-free half-and-half (or low-fat milk)

1/2 teaspoon Worcestershire sauce

1/2 teaspoon Dijon mustard

1/2 teaspoon black pepper

1/2 teaspoon salt

Preparation

Soak cedar shingles in water for two hours. Dry briefly, then coat the cooking side of the shingle with canola cooking spray.

Place salmon fillets on the cedar shingles and bake at 425 degrees for 10-15 minutes, depending on the thickness of the salmon (about 10-12 minutes per inch at the thickest end).

Meanwhile, chop blanched watercress and add it to an 8-cup measure or medium-sized bowl, along with the green onions, yogurt, dill, sour cream, half-and-half or milk, Worcestershire sauce, Dijon mustard, black pepper and salt.

Serve each salmon filet with a healthy dollop of the watercress yogurt sauce.

Berries with Custard Sauce

http://www.MealsMatter.org/recipes-meals/recipe/21373

1/4 cup sugar or sugar substitute(ASTERISK) equivalent to 1/4 cup sugar

2 tablespoons cornstarch

1/8 teaspoon salt

1-3/4 cups fat-free milk

3 egg yolks, slightly beaten

1 teaspoon vanilla

4 cups assorted fresh berries (such as raspberries, blackberries, blueberries, and/or halved strawberries)

Preparation

For custard, in a heavy medium saucepan, combine sugar (if using), cornstarch and salt. Stir in milk. Cook and stir over medium heat until thickened and bubbly. Cook and stir for two minutes more. Remove from heat.

Gradually whisk about half of the hot mixture into the beaten egg yolks. Return all of the egg yolk mixture to the saucepan. Cook and stir over medium heat just until mixture is bubbly. Remove from heat. Quickly cool the custard by placing the saucepan into a bowl half-filled with ice water for three minutes, stirring constantly. Strain mixture through a fine mesh sieve into a medium bowl. Stir in sugar substitute (if using) and vanilla. Cover the surface with plastic wrap. Chill for two to 24 hours.

To serve, divide berries among six dessert dishes. Spoon custard over berries. Makes 6 servings.

(ASTERISK)Sugar substitute: We recommend Splenda.

Other Featured Recipes

Cheer ‘Em on Moccachino

http://www.MealsMatter.org/recipes-meals/recipe/12671

5 Tablespoons sugar

3 Tablespoons cocoa

3 cups 1 percent milk

1 cup espresso, strong brewed coffee or coffee-flavored liqueur

Preparation

Whisk together cocoa and sugar in a heavy saucepan; add milk gradually, stirring with a whisk. Warm over medium heat, stirring constantly, until thoroughly heated. Add espresso. Let cool for 10 minutes; pour over ice and shake well before serving.

Cook’s Notes

When preparing these beverages for family meals that include children, be sure to use decaffeinated coffee in place of espresso or coffee liqueur.

Broccoli and Roasted Red Pepper Pasta

http://www.MealsMatter.org/recipes-meals/recipe/8312

2 red bell peppers

1 teaspoon Balsamic vinegar

1 pinch crushed red pepper flakes

To taste sea salt

To taste freshly ground black pepper

2 cups broccoli florets

12 ounces penne or other sturdy pasta

Olive oil cooking spray

1 Tablespoon chopped fresh garlic

2 vine-ripened tomatoes, seeded and diced

2 teaspoons dried basil

4 Tablespoons freshly grated Parmesan cheese

Preparation

Preheat the broiler. Place peppers on a broiling pan. Broil, turning frequently, until skins blister and turn black. Transfer the peppers to a bowl, cover with plastic wrap and set aside for 10 minutes.

To peel peppers, place under cool running water and peel away blistered skins. Slice open and wash out seeds. Place the peppers in a food processor or blender; add balsamic vinegar, crushed red pepper flakes, salt and pepper. Puree until smooth.

Bring a large pot of salted water to a boil. Add broccoli florets and cook for 1 minute. Scoop out the broccoli with a slotted spoon and set aside. Bring the water back to a boil.

Cook pasta until al dente, about 8 minutes.

Meanwhile, spray a large skillet with cooking spray and place over medium-low heat. Add garlic. Cook, stirring, for 30 seconds. Stir in tomatoes and increase the heat to medium. When the tomatoes begin to simmer, stir in pepper puree and broccoli; cook for 2 minutes. Stir in basil and remove from the heat.

Drain the pasta and add to the skillet, stirring to coat.

Spoon into shallow bowls and garnish each with 1 Tablespoon grated Parmesan.

Creamy Banana Walnut Oatmeal

http://www.MealsMatter.org/recipes-meals/recipe/14219

1 cup fat free skim or 1 percent lowfat milk

2 packets instant oatmeal

1/2 ripe banana, mashed

1/2 tablespoon chopped walnuts

Preparation

In a small bowl, combine milk and packets of oatmeal; Microwave on high for 1 to 2 minutes until steaming hot, but not boiling. Stir until creamy. Stir in mashed banana. Garnish with walnuts and serve.

Chicken Breast with Mango Salsa

http://www.MealsMatter.org/recipes-meals/recipe/7604

1/4 sweet onion

1 mango, peeled

1 orange, peeled

1/2 red bell pepper

2 Tablespoon parsley

4 precooked, grilled skinless chicken breast halves

2 Tablespoons cilantro

1 Tablespoon olive oil

2 Tablespoon lime juice

1 Tablespoon Balsalmic vinegar

Pepper to taste

1 Tablespoon basil

Preparation

Finely chop onion, mango, orange, bell pepper, parsley and cilantro; combine. Mix olive oil, lime juice, vinegar, pepper and basil. Stir into fruit mixture, serve over chicken.

For more healthy meal planning made simple, go to www.mealsmatter.org

2012, Dairy Council of California, MealsMatter.org.