Adventures in DASH dieting

A few months ago my doctor noticed that my blood pressure was a bit high. She recommended I go on a DASH diet. (See these handy websites for more info: http://dashdiet.org/default.asp, http://www.dashforhealth.com/) 

Now, the word “diet” usually makes me run for the door. It conjures up images of celery sticks and protein shakes. I like making food and finding new combinations of flavors. But DASH stands for “Dietary Approaches to Stop Hypertension.” The goal: to significantly reduce sodium intake and add tons more vegetables and fruit to your meals.  I thought to myself, “I can do that.” So I went to Devon market and bought $25 worth of fruits and vegetables, and some other handy ingredients.

I officially started the meal plan on Monday. Here are a few this past week’s recipes. 

 

I don’t specify the vegetable amounts for each recipe, but I do include the number of vegetable servings per meal. Vegetables can be fresh or frozen. If you use canned, rinse them well to remove salt.

Each meal can be accompanied by fruit of your choice.

Roasted Eggplant and Spinach Tomato Sauce on Whole Wheat Pearl Cous Cous

1 Serving (includes 3 ½ servings of vegetables)

Eggplant

Onion

Spinach

Olive Oil

Heart-Healthy Tomato Sauce (or homemade sauce made with vinegar instead of salt)

1/4 cup Whole Wheat Pearl Cous Cous

Garlic

Italian Spices

Pepper

Cut eggplant into cubes. Roast in oven until golden.

Sauté onions and spinach in a frying pan with a small amount of olive oil. Add as much tomato sauce as desired. Adjust head to low. Add pepper, garlic and spices to taste.

Cook 1/4 cup Wheat Pearl Cous Cous according to directions.

Broccoli Tuna Primavera on Cous Cous

1 Serving  (includes 3 servings of vegetables)

Onions

Broccoli

Olives

Tomatoes

Olive Oil

Can of Tuna

White Vinegar

Lemon Juice

Black Pepper

Garlic

Italian Spices

1/4  cup Cous Cous

Sauté onions, broccoli, olives and tomatoes in a small amount of olive oil. Add tuna.

Sprinkle garlic, pepper, and Italian spices to taste.

Cook cous cous according to directions.  

Flavor with lemon juice and white vinegar.

*The key to making recipes delicious without salt: white vinegar and/or lemon juice!

Chicken, Mushrooms, Carrots and Spinach on Quinoa

1 Serving (includes 3 servings of vegetables)

Small Chicken breast

Marinade:  white vinegar, black pepper, paprika

Onions

Mushrooms

Carrots

Garlic

Olive Oil

Spinach

Lemon Juice

1/4 cup Quinoa

Black Pepper

White Vinegar

Cube chicken break, marinate for 15 minutes. Sauté chicken. Set aside.

Sauté onions, carrots, mushrooms and garlic with a small amount of olive oil.

Steam spinach with lemon juice.

Cook quinoa according to instructions.

Layer as desired. Add white vinegar and pepper to taste.

Broccoli, Carrots and Tomatoes on Angel Hair Pasta

1 Serving (includes 3 servings of vegetables)

Onions

Carrots

Cherry Tomatoes

Broccoli

Olive Oil

Garlic

Angel Hair pasta (I didn’t have whole wheat pasta on hand, but use that if you can)

Cream cheese

Oregano

Pepper

Sauté onions, carrots, cherry tomatoes, broccoli, garlic in small amount of olive oil.  

Cook pasta according to directions.

Make a simple cream sauce by melting cream cheese and adding oregano, garlic and pepper.

Eggplant, Tomato and Cilantro Whole Wheat Pita Sandwich

1 Serving (includes 2 ½ servings of vegetables)

Whole Wheat Pita

Cream Cheese

Eggplant (Roasted leftovers from earlier in the week)

Tomatoes

Cilantro

Mexican Salad

1 Serving (includes 3 1/2 servings of vegetables)

Spinach

Onion

Green Pepper

Tomato

1/2 Can of Black Beans

1/2 Avocado

Garlic Powder

Chili Power

Lemon Juice

Shredded Sharp Cheddar Cheese

Chop spinach, onions, green pepper, tomatoes, and avocado (store ½ can for a later meal if you are only making one serving)

Rinse black beans well to remove salt.

Sprinkle with lemon juice, chili powder and garlic powder

Add a small amount of shredded cheese if desired

Also:

Spinach and Falafel Salad with tomatoes, fresh mozzarella, olives, and onions. Sprinkle with a low-sodium balsamic vinaigrette.

Mushroom, Tomato, Spinach and Onion Poppy Seed Bagel Sandwich

More to come next week!