Discover 10 Delicious and Heart-Healthy Recipes for the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet aims to lower blood pressure by focusing on nutritious foods. It offers a balanced approach to eating, encouraging people to include fruits, vegetables, whole grains, and low-fat dairy products in their daily diets while restricting sodium, saturated fat, and sweets. To help you adopt the DASH diet with ease, we have compiled 10 delicious and heart-healthy recipes that are both nutritious and flavorful.
1. Grilled Chicken and Veggie Kebabs
Ingredients:
– 650g boneless, skinless chicken breast, cut into cubes
– 1 red onion, cut into large chunks
– 3 bell peppers (any color), deseeded and cut into large pieces
– 2 cups cherry tomatoes
– Olive oil for brushing
– Salt and pepper to taste
Directions:
Preheat the grill or oven to medium-high heat. Thread chicken, onion, bell peppers, and tomatoes onto metal skewers, alternating between different ingredients for a colorful presentation. Brush kebabs with olive oil and season with salt and pepper. Grill or bake until chicken is cooked through (internal temperature should reach 165°F) and vegetables are slightly charred. Serve hot.
2. Tuna Nicoise Salad
Ingredients:
– 1 small head romaine lettuce, chopped
– 4 cups mixed greens (arugula, spinach, or kale)
– 6 cherry tomatoes, halved
– 2 hard-boiled eggs, quartered
– 1 can tuna in water, drained
– 8 Kalamata olives, pitted
– 4 anchovy fillets (optional)
– 3 tbsp extra virgin olive oil
– 2 tbsp red wine vinegar
– 1 tsp Dijon mustard
– Salt and pepper to taste
Directions:
Whisk together olive oil, vinegar, mustard, salt, and pepper in a small bowl. Divide the lettuce and mixed greens between serving plates. Arrange tomatoes, eggs, tuna, olives (and anchovies if desired), and dressing over the salad. Toss to combine, season with more salt and pepper as needed, and serve.
3. Mushroom, Spinach, and Goat Cheese Pasta
Ingredients:
– 1 lb whole wheat penne pasta
– 4 cups baby spinach
– 2 tbsp unsalted butter
– 8 oz cremini mushrooms, sliced
– 2 garlic cloves, minced
– 1/2 tsp dried thyme
– Salt and pepper to taste
– 4 oz goat cheese, crumbled
Directions:
Cook pasta according to package instructions in salted water. Drain and set aside. Melt butter in a large skillet over medium heat. Add mushrooms and cook until tender, about 5-6 minutes. Stir in garlic and thyme and cook for an additional minute. Add spinach and cook until wilted. Season with salt and pepper to taste. Toss pasta with mushroom mixture and goat cheese. Serve immediately.
4. Roasted Eggplant with Garlic, Tomato, and Basil
Ingredients:
– 1 large eggplant (about 1 lb), cut into 1/2-inch thick rounds
– 1 tbsp olive oil
– Salt and pepper to taste
– 4 garlic cloves, minced
– 1 cup grape tomatoes, halved
– 1/3 cup fresh basil leaves, torn
– Balsamic vinegar for serving (optional)
Directions:
Preheat the oven to 400°F. Toss eggplant slices with olive oil and season with salt and pepper. Arrange on a baking sheet, leaving some space between each piece. Roast for about 15-20 minutes until tender and lightly browned. Meanwhile, heat a skillet over medium heat, add garlic, and cook until fragrant (about 30 seconds). Add tomatoes, sautéing them for 2-3 minutes. Remove from the heat. Toss together roasted eggplant slices, sautéed tomato mixture, and torn basil leaves. Serve with a drizzle of balsamic vinegar if desired.
5. Lemon Garlic Chicken with Roasted Asparagus
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 4 tbsp extra virgin olive oil, divided
– Salt and pepper to taste
– 2 garlic cloves, minced
– Juice of one lemon
– 1 tsp dried oregano
– 1 bunch asparagus, trimmed (about 1 lb)
– 1/4 cup chicken broth
Directions:
Preheat the oven to 375°F. Place chicken breasts in a shallow baking dish and season with salt, pepper, half of garlic cloves, and dried oregano. In a small bowl, whisk together remaining olive oil, lemon juice, and the rest of minced garlic. Pour this mixture over the chicken. Bake for 20-30 minutes until chicken is cooked through and has reached an internal temperature of 165°F. Meanwhile, place trimmed asparagus on a separate baking sheet and drizzle with remaining olive oil, salt, and pepper. Roast for about 15-20 minutes until tender and slightly charred. Remove chicken from the oven, add chicken broth to the pan, and stir. Serve with roasted asparagus.
6. Black Bean, Corn, and Avocado Salad
Ingredients:
– 1 can black beans (15 oz), drained and rinsed
– 1 can corn kernels (15 oz), drained
– 3 medium avocados, diced
– 2 bell peppers, seeded and diced (any color)
– 2 limes, juiced
– 1/4 cup cilantro leaves, chopped
– Salt and pepper to taste
Directions:
In a large bowl, combine black beans, corn, avocado chunks, bell peppers, lime juice, and cilantro. Season with salt and pepper as desired. Serve immediately or refrigerate until ready to use.
7. Quinoa Stuffed Peppers with Roasted Red Pepper Sauce
Ingredients:
– 1 cup quinoa, cooked according to package instructions
– 3 cups diced bell peppers (any color)
– 1/4 cup diced onion
– 2 garlic cloves, minced
– 1/4 tsp crushed red pepper flakes
– 1/4 cup vegetable broth
– 3 cups arugula
– 8 oz feta cheese, crumbled
For the roasted red pepper sauce:
– 2 jarred roasted red peppers (from the deli section), drained and coarsely chopped
– 1/4 cup low-fat mayonnaise
– 1 tsp red wine vinegar
Directions:
Preheat oven to 375°F. In a skillet, sauté onions and garlic until softened. Stir in cooked quinoa, bell peppers, crushed red pepper flakes, vegetable broth, and salt to taste. Cook for an additional 2-3 minutes or until the liquid is absorbed. Divide quinoa mixture among 8 large bell pepper halves, filling them almost to the top. Bake for about 25 minutes or until peppers are tender but still hold their shape. Meanwhile, make the roasted red pepper sauce by combining roasted red peppers, mayonnaise, and vinegar in a blender or food processor. Purée until smooth. Serve quinoa stuffed peppers topped with crumbled feta cheese and drizzled with roasted red pepper sauce.
8. Sweet Potato and Black Bean Tacos
Ingredients:
– 1 small head of cabbage, shredded (about 6 cups)
– 1 medium red onion, thinly sliced
– 3 tbsp olive oil, divided
– Salt and pepper to taste
– 2 cups cooked black beans (or 1 can black beans, drained and rinsed)
– 1 small sweet potato, peeled and cut into 1/4-inch thick rounds
– 8 whole wheat taco shells or tortillas
Directions:
Preheat the oven to 375°F. Toss cabbage and onion with 2 tablespoons of olive oil, salt, and pepper in a large bowl. Arrange them on a baking sheet and roast until tender but still crisp, about 10-15 minutes. Meanwhile, heat a skillet over medium heat. Add the remaining 1 tablespoon of olive oil and spread it around the pan. Cook sweet potato rounds until golden brown on each side, about 4-6 minutes per side. When ready, transfer cooked sweet potatoes onto a plate, and add black beans to the same skillet. Stir frequently, cooking beans for about 3-5 minutes. Season with salt and pepper to taste. To assemble tacos, place shredded cabbage mixture on each tortilla or taco shell. Top with black beans, sweet potato rounds, and any desired garnishes like sour cream, guacamole, and fresh cilantro.
9. Berry-Banana Smoothie Bowl
Ingredients:
– 1 cup frozen mixed berries (blueberries, raspberries, strawberries)
– 1 ripe banana, sliced and frozen
– 1/4 cup Greek yogurt
– 1/2 cup unsweetened almond milk
– A handful of fresh or frozen mixed berries for topping
– Granola for serving (optional)
Directions:
Blend frozen mixed berries, banana slices, Greek yogurt, almond milk, and any additional sweetener if desired in a blender until smooth. Pour into a bowl and top with fresh or frozen berries and granola (optional). Enjoy immediately.
10. Dark Chocolate Banana Popsicles
Ingredients:
– 3 medium ripe bananas, cut into large chunks
– 1/4 cup cocoa powder
– 2 tbsp honey or maple syrup
– 2 cups unsweetened almond milk
– Popsicle molds and sticks
Directions:
In a blender, combine banana chunks, cocoa powder, honey or maple syrup, and almond milk. Blend until smooth. Pour the mixture into popsicle molds and insert wooden sticks into each mold. Place in the freezer for at least 6 hours or until frozen solid. To remove from the molds, run warm water over the outside of the popsicle molds briefly to loosen them. Serve immediately or store in an airtight container in the freezer.
With these delicious and heart-healthy recipes at your disposal, you can enjoy the benefits of the DASH diet while savoring flavorful meals that will satisfy both your taste buds and your health goals.