Six DASH diet recipe ideas

Six DASH diet recipe ideas
February 12, 2018 Felicity Anderson

dash diet recipes

Are you looking for DASH diet recipes?

If you’re interested in boosting your heart health and losing weight, then you may have considered the DASH diet.

Originating in America, this way of eating is nutrient-rich and low in salt, focusing on healthy foods such as protein, fruits, vegetables, beans and seeds.

Here we provide six DASH diet recipes, including breakfast, lunch and dinner plus some snacking inspiration.

What’s the DASH diet?

The DASH diet plan originated in the USA and was developed to lower blood pressure without medication. It stands for Dietary Approaches to Stop Hypertension.

Initial research showed that it could lower blood pressure just as effectively as some blood pressure medication.

Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes.

The diet features lots of healthy fruits and vegetables, low-fat and fat-free dairy, plus nuts, beans, and seeds.

In recent years it has evolved to The Improved DASH Diet as improved blood pressure results were obtained by cutting back on the “empty carbs” and adding more protein and heart-healthy fats.

Key features of the DASH diet

The DASH diet helps to lower blood pressure by providing more nutrients, such as:

  • Potassium
  • Calcium
  • Magnesium

It’s also recommended to restrict alcohol intake.

Many people see additional benefits by lowering sodium or salt in their diet.

DASH diet recipes: breakfast ideas

Are you looking for DASH diet recipes?

Breakfast #1

  • 1 whole-wheat bagel with 2 tablespoons of peanut butter (no salt added)
  • 1 medium orange
  • 1 cup skimmed milk
  • Decaffeinated coffee

Breakfast #2

  • 1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavoured yoghurt and 1/3 cup walnuts
  • 1 bran muffin
  • 1 teaspoon trans-free margarine
  • 1 cup skimmed milk
  • Herbal tea

DASH diet recipe: lunch ideas

Are you looking for DASH diet recipes?

Lunch #1

Curried chicken wrap made with:

  • 1 medium whole-wheat tortilla
  • 2/3 cup cooked, chopped chicken, about 85 grams
  • 1/2 cup chopped apple
  • 2 tablespoons light mayonnaise
  • 1/2 teaspoon curry powder
  • 1/2 cup, or about 8, raw baby carrots
  • 1 cup skimmed milk

Lunch #2

Tuna salad made with:

  • 1/2 cup drained, unsalted water-packed tuna, about 85 grams
  • 2 tablespoons fat-free mayonnaise
  • 15 grapes
  • 1/4 cup diced celery

Served on top of 2 cups romaine lettuce

  • 8 Melba toast crackers
  • 1 cup skimmed milk

DASH diet recipes: dinner ideas

Are you looking for DASH diet recipes?

Dinner #1

Beef and vegetable kebab, made with:

  • About 85 grams of beef
  • 1 cup of peppers, onions, mushrooms and cherry tomatoes
  • 1 cup cooked wild rice
  • 1/3 cup pecans
  • 1 cup pineapple chunks

Cran-raspberry spritzer made with:

  • cran-raspberry juice
  • sparkling water

Dinner #2

  • Herb-crusted baked cod, about 85 grams cooked
  • 1/2 cup brown rice pilaf with vegetables
  • 1/2 cup fresh green beans, steamed
  • 1 small sourdough roll
  • 2 teaspoons olive oil
  • 1 cup fresh berries with chopped mint
  • Herbal iced tea

Snacking DASH diet ideas

The meals on the DASH diet should keep you feeling full and satisfied thanks to the inclusion of protein and vegetables but snacks are allowed at any time.

Typical snacks include:

  • A cup of low-fat yoghurt

Trail mix made with:

  • 1/4 cup raisins
  • 22, unsalted mini twist pretzels
  • 2 tablespoons sunflower seeds
  • 1 medium peach
Six DASH diet recipe ideas

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DASH diet tips

Some of the things to keep in mind when embarking on the DASH diet and the many DASH diet recipes out there include, always including vegetables on your plate and lunch and dinner. As well as adding a serving of fruit to your meals or enjoy them afterwards as a snack.

Tinned and dried fruits are convenient but check that they don’t contain added sugar. Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments. Drink low-fat or skimmed dairy products any time you would normally use full-fat or cream.

Limit meat portions by switching out the meat and make some meals vegetarian. Add more vegetables and dry beans to your diet. Swap crisps and sweets for unsalted pretzels or nuts, raisins, low-fat and fat-free yoghurt, frozen yoghurt, unsalted plain popcorn with no butter, and raw vegetables. Finally, read food labels and choose products that are lower in salt