Dash Diet Recipes

Mak Erot

3 min read

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Apr 04, 2025

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DASH Diet Recipes: Delicious and Heart-Healthy Meals

The DASH (Dietary Approaches to Stop Hypertension) diet is a popular eating plan designed to lower blood pressure and improve overall heart health. It emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy, while limiting saturated and trans fats, cholesterol, sodium, and added sugars. This doesn't mean bland food, though! With a little creativity, you can create delicious and satisfying DASH-friendly meals. This post provides some simple yet effective DASH diet recipes to get you started.

Quick & Easy DASH Diet Recipes:

These recipes are perfect for busy weeknights when you need a healthy and fast meal.

1. Mediterranean Quinoa Salad

Prep Time: 15 minutes Cook Time: 15 minutes Servings: 4

Ingredients:

• 1 cup quinoa, cooked
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese (optional)
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Combine cooked quinoa, cucumber, tomatoes, olives, feta (if using), and parsley in a large bowl.
2. Whisk together olive oil, lemon juice, salt, and pepper.
3. Pour dressing over the salad and toss gently to combine.
4. Serve immediately or chill for later.

2. Lemony Chicken and Veggie Stir-Fry

Prep Time: 10 minutes Cook Time: 15 minutes Servings: 2

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup broccoli florets
• 1/2 cup snow peas
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned and cooked through.
3. Add bell peppers, broccoli, and snow peas. Stir-fry for 5-7 minutes, or until vegetables are tender-crisp.
4. Stir in garlic, lemon juice, oregano, salt, and pepper.
5. Serve immediately over brown rice or quinoa.

Hearty DASH Diet Recipes for Weekends:

These recipes are perfect for leisurely weekend brunches or dinners when you have more time to prepare.

3. Black Bean Burgers

Prep Time: 20 minutes Cook Time: 20 minutes Servings: 4

Ingredients:

• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup cooked brown rice
• 1/4 cup chopped onion
• 1/4 cup chopped bell pepper
• 1/4 cup breadcrumbs
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Mash black beans with a fork.
2. Combine mashed beans, rice, onion, bell pepper, breadcrumbs, chili powder, cumin, salt, and pepper in a large bowl.
3. Mix well to combine.
4. Form mixture into 4 patties.
5. Cook patties in a skillet over medium heat for about 5 minutes per side, or until heated through and slightly browned.

4. Salmon with Roasted Asparagus

Prep Time: 10 minutes Cook Time: 20 minutes Servings: 2

Ingredients:

• 2 (4-ounce) salmon fillets
• 1 bunch asparagus, trimmed
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss asparagus with olive oil, salt, and pepper.
3. Spread asparagus in a single layer on a baking sheet.
4. Place salmon fillets on the same baking sheet. Drizzle with olive oil and lemon juice. Season with salt and pepper.
5. Bake for 12-15 minutes, or until salmon is cooked through and asparagus is tender-crisp.

Remember to always consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have underlying health conditions. These recipes are a starting point – feel free to experiment with different flavors and ingredients to create your own delicious and healthy DASH diet meals!