Easy DASH Diet Recipes
Easy and Practical DASH Recipes
1. DASH Breakfast Smoothie
Ingredients:
• 1 banana
• 1/2 cup frozen berries (blueberries, strawberries, or raspberries)
• 1/2 cup low-fat yogurt or a dairy-free alternative
• 1/2 cup unsweetened almond milk or low-fat milk
• 1 tablespoon chia seeds or flaxseeds
• A handful of spinach (optional)
• 1 teaspoon honey or agave syrup (If the fruits are sweet enough, there’s no need.)
Instructions:
1. Place all ingredients in a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy your nutrient-packed breakfast!
2. Simple DASH Salad
Ingredients:
• 2 cups mixed greens (spinach, arugula, or lettuce)
• 1/2 cup cherry tomatoes, halved
• 1/4 cucumber, sliced
• 1/4 red bell pepper, sliced
• 1/2 avocado, sliced
• 1/4 cup low-fat feta cheese or a dairy-free alternative
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, red bell pepper, and avocado.
2. Sprinkle the feta cheese on top.
3. Drizzle with olive oil and balsamic vinegar.
4. Season with salt and pepper.
5. Toss everything together and serve immediately.
3. Grilled Chicken with Steamed Vegetables
Ingredients:
• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups mixed vegetables (broccoli, carrots, zucchini)
• Lemon wedges for serving
Instructions:
1. Preheat your grill or a grill pan over medium heat.
2. Rub the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper.
3. Grill the chicken for about 6-7 minutes per side, or until fully cooked.
4. Meanwhile, steam the mixed vegetables until tender (about 5-7 minutes).
5. Serve the grilled chicken with the steamed vegetables on the side and lemon wedges for extra flavor.
4. DASH-Friendly Quinoa Bowl
Ingredients:
• 1 cup cooked quinoa
• 1/2 cup black beans, rinsed and drained
• 1/2 cup corn kernels (fresh, frozen, or canned)
• 1/2 avocado, diced
• 1/4 cup diced red onion
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped cilantro
• Juice of 1 lime
• 1 tablespoon olive oil
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, black beans, corn, avocado, red onion, cherry tomatoes, and cilantro.
2. Drizzle with lime juice and olive oil.
3. Season with salt and pepper to taste.
4. Toss everything together and serve.
5. Easy DASH Snack: Yogurt with Berries
Ingredients:
• 1 cup low-fat yogurt
• 1/2 cup mixed berries (blueberries, raspberries, strawberries)
• 1 tablespoon honey
• 1 tablespoon chopped nuts (optional)
Instructions:
1. Place the yogurt in a bowl.
2. Top with mixed berries and drizzle with honey.
3. Sprinkle with chopped nuts if desired.
4. Enjoy as a healthy snack or light breakfast.
These recipes are simple, delicious, and perfectly aligned with the DASH diet principles, making them suitable for anyone looking to eat healthier.