The DASH diet emerged as a dietary alternative for people with hypertension, although it has also shown great benefits for weight loss and diabetes.
It consists of a low-salt diet rich in fruits and vegetables. We’ll tell you all about the benefits of the DASH diet and how to put it into practice.
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What does the DASH Diet Consist Of?
The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary approach to controlling hypertension. In practice, it’s a nutritional plan that reduces salt and emphasizes foods that help regulate blood pressure.
It’s characterized by being a diet rich in calcium, potassium, magnesium, and fiber. That’s why some people use it to lose weight. Furthermore, it’s a regimen where healthy foods play a central role.
To understand what the DASH diet consists of, we must understand that food is only one part. The DASH eating plan should also be complemented with exercise. Experts recommend 30 minutes of moderate-intensity exercise daily.
These are the recommended foods in this diet:
- Non-starchy fruits
- Raw vegetables
- Fat-free or low-fat dairy products
- Whole grains
- Lean poultry such as chicken and turkey
- Fish
- Nuts and seeds
And what foods should you avoid? Avoid these products:
- Sugary drinks and sweets
- High-saturated-fat foods
- Prepared foods
- Sauces
- Alcohol
Here’s the list of “35+ DASH Diet Recipes for Picky Eaters.”
1. Hake Meatballs
INGREDIENTS
| Quantity | Ingredient |
|---|---|
| 400g | hake fillet |
| 1 | egg (optional, to bind) |
| 1 tbsp | whole wheat breadcrumbs (optional) |
| 1 tbsp | olive oil for pan-frying |
| 200g | broccoli (for serving) |
HOW TO MAKE
- Buy a hake fillet and process it into a paste.
- Form small balls of the hake mixture to your desired size.
- Pan-fry the meatballs.
- Meanwhile, boil some broccoli to serve alongside this DASH recipe.
2. Turkey Skewers
INGREDIENTS
| Quantity | Ingredient |
|---|---|
| 300g | turkey breast, chopped |
| 1 | green bell pepper |
| 1 | onion |
| 100g | cherry tomatoes |
| 2 tbsp | plain low-fat yogurt |
| 1 tbsp | olive oil |
HOW TO MAKE
- Chop some turkey and thread it onto a skewer.
- Simply cook it on both sides in a pan.
- For seasoning, sauté some green bell pepper and onion in the pan.
- Add some cherry tomatoes and a dollop of yogurt for a creamy touch.
3. White Bean Salad
INGREDIENTS
| Quantity | Ingredient |
|---|---|
| 1 can (400g) | white beans, boiled or canned (rinsed) |
| 1 | red bell pepper |
| 1 | cucumber |
| 2 stalks | celery |
| 1 tbsp | olive oil |
| 1 tsp | pepper, curry, or cumin (to taste) |
HOW TO MAKE
- Chop some red bell pepper, cucumber, and celery.
- Add it to a bowl with boiled white beans.
- Season to taste with pepper, curry, or cumin.
4. Salmon en Papillote
INGREDIENTS
| Quantity | Ingredient |
|---|---|
| 150g | salmon fillet |
| 1 | carrot, julienned |
| ½ | onion, julienned |
| ½ | green bell pepper, julienned |
| 1 tsp | olive oil |
| – | parchment paper |
HOW TO MAKE
- Cover it all with parchment paper and bake.
- Julienne your favorite vegetables. We recommend using carrots, onions, and green bell peppers.
- Arrange them in a bed and place the salmon on top.
31+ Additional DASH Diet Recipe Names
Here is the list of 31 recipe ideas:
- Oven-Baked Chicken Tenders (No Breadcrumbs)
- Low-Fat Yogurt Parfait with Berries
- Quinoa Tabbouleh (Low Salt)
- Zucchini Noodles with Pesto (No Salt)
- Baked Sweet Potato Fries
- Lentil and Vegetable Soup
- Turkey and Avocado Wraps (Whole Wheat)
- Steamed Cod with Lemon and Dill
- Berry and Spinach Smoothie
- Egg and Vegetable Muffins (Mini Frittatas)
- Grilled Chicken Salad with Orange Vinaigrette
- Roasted Cauliflower Steaks
- Chickpea and Spinach Curry (No Salt Added)
- Oatmeal with Cinnamon and Fresh Berries
- Baked Eggplant with Tomato and Low-Fat Mozzarella
- Cucumber and Low-Fat Yogurt Dip
- Whole Wheat Pasta with Broccoli and Garlic
- Grilled Shrimp and Vegetable Skewers
- Stuffed Bell Peppers with Lean Ground Turkey
- Chia Seed Pudding with Unsweetened Almond Milk
- Roasted Beet and Orange Salad
- Turkey Meatballs in Low-Sodium Tomato Sauce
- Steamed Artichokes with Lemon-Yogurt Dip
- Baked Trout with Fresh Herbs
- Brown Rice Bowl with Grilled Vegetables and Tofu
- Fresh Fruit Salad with Mint and Lime
- Low-Fat Cottage Cheese with Peaches
- Kale and Apple Slaw (No Salt Dressing)
- Baked Chicken Breast with Sautéed Mushrooms
- Vegetable and Chickpea Stir-Fry (No Soy Sauce)
- Honeydew Melon and Low-Fat Yogurt Smoothie
Conclusion
A DASH diet should be tailored to each individual’s health condition or nutritional goals. Furthermore, the proportions may vary depending on factors such as a person’s height and weight, or the amount of exercise they do.
For example, a DASH diet for weight loss should focus on low-calorie, satiating foods. Meanwhile, a DASH diet for people with hypertension should reduce…