DASH diet recipes
Discover our nutritionist-approved recipes, all suitable for the DASH diet. We’ve pulled together 10 delicious options, from Mexican-style bean soup, to crunchy oat clusters and curried cod.
The Dietary Approaches to Stop Hypertension diet, more often referred to as the DASH diet, was created in association with research sponsored by the National Institutes of Health. It was originally devised as an approach to eating healthily which could also help to treat and prevent high blood pressure. The DASH diet emphasizes plenty of fresh fruits and vegetables, lean proteins, beans, wholegrains and healthy fats. In addition, it suggests limiting foods such as added sugar, salt, saturated fats and too much red meat.
Our top 10 DASH diet recipes
1. Healthy porridge bowl
Start your day right with this filling bowl of oats, berries, banana and seeds. Made with milk for protein, it's healthy and packed with nutrients to fuel body and mind.
2. Crunchy oat clusters with peach & yogurt
This healthy homemade granola is high in fibre and packed with nutritious ingredients such as dried apricots, nuts, seeds and oats. Serve with yogurt for extra protein.
3. Avocado & black bean eggs
Set yourself up for the day with this healthy veggie breakfast with eggs, avocado and black beans. It takes just 10 minutes to throw together and makes a great lunch, too.
4. Chicken with crushed harissa chickpeas
Need something speedy for dinner? Try this chicken, coated in flavourful za'atar and served with spiced chickpeas and lots of veg. It's simple, but seriously delicious.
5. Mexican-style bean soup with shredded chicken & lime
Use leftover chicken breast in this substantial healthy soup, made with beans, red pepper, tomato and chicken and on the tale in half an hour.
6. Curried cod
Fish is a great lean protein source. Here it's used in an easy-to-prepare midweek one-pot with chickpeas, ginger and spices, making for a healthy, low-calorie meal that's packed with iron too.
7. Healthy tuna lettuce wraps
Make these nifty wraps with avocado mayo as a great low-carb, high-protein lunch. They're packed with omega-3-rich tuna and boast three of your five-a-day.
8. Feta & kale loaded sweet potato
Serve up this sweet potato packed with feta, chickpeas and kale for a healthy lunch or dinner. Topped with pumpkin seeds, it delivers three of your five-a-day in fresh veg.
9. Steaks with goulash sauce & sweet potato fries
Enjoy fillet steak with homemade sauce for a healthy dinner that also boasts sweet potato fries, spinach and cherry tomatoes. That's five portions of veg in one meal.
10. Broccoli pasta salad with eggs & sunflower seeds
Pack in protein and vitamins with this dish, made with broccoli, egg and wholewheat pasta. It's a healthy vegetarian lunch to keep you going on a busy afternoon.
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This page was published on 2nd December 2020.
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