of dash diet According to the American Heart Association, this is the healthiest way to eat.
dash Low in salt, sugar, processed foods, and alcohol. Prefer natural foods.
A nutritionist who specializes in the DASH diet shared her recipes, including tacos, with Business Insider.
We asked two registered dietitians who specialize in the heart-healthy DASH diet to share their favorite recipes.
crockpot moroccan pumpkin chicken
For this one pan recipejust stir-fry the ingredients and simmer on low heat for 4 hours.
“This Moroccan dish blends sweet, warming spices with a little heat to add flavor variety to your weekly meals,” says Danielle Smith, RD, dietitian with Dietitian Network. top nutrition coachinghe told Business Insider.
slow-cooked chicken tacos
These are very simple chicken tacos, cook the seasoned chicken in the slow cooker or oven. Assemble tacos by filling corn tortillas with cabbage slaw, avocado, lime, and chicken.
to support fiber Smith recommended adding your favorite vegetables to this meal. Try salads in the summer and grilled vegetables in the winter to get extra seasonal nutrients.
roasted pumpkin soup
A twist on the classic pumpkin soup. this recipe Rich in dietary fiber, vitamin C, vitamin A, antioxidantsas well as other micronutrients, Smith said.
While the pumpkin is roasting, just sauté the onions and the rest of the vegetables, then mix with spices like ginger, cumin, and coriander and blend.
protein source You can also add ingredients like chickpeas or lentils for a more balanced meal, Smith says. If you use the recommended amount of salt in a recipe, be mindful of the amount of sodium you consume for the rest of the day, she said.
Smith said the beans in chili are a good source of dietary fiber and can keep you full for longer, but she recommends rinsing the beans to reduce the sodium content.
Moroccan vegetable and chickpea stew
roseanne lastRegistered dietitian and co-author of “DASH Diet For Dummies” This recipe is inspired by North Africa Because they’re packed with vegetables, high in fiber, and low in saturated fat. Just stir-fry vegetables and chickpeas with tomato paste and spices, add broth and serve with couscous.
Last said, “Including that.” beans A weekly intake of legumes is a wise choice for a DASH meal plan. ”And the chickpeas in this recipe are a great way to add more to your meals.
sheet pan honey mustard chicken
this one pan recipe It’s easy to make. Spread the chicken, potatoes and vegetables on a baking sheet, season with honey, mustard and curry powder and bake for 30 minutes.
Smith says you can also change this recipe depending on the season, such as swapping the potatoes for sweet potatoes or using squash or squash in the winter.
Oven baked salmon and asparagus
this recipe It’s very easy to make. Simply grill salmon and asparagus with fresh herbs and lemon and garnish with your favorite complex carbohydrates.Mr. Smith uses quinoa or farro.
Roasted beet and lentil salad
Featuring Beat, the darling of the DASH diet, This winter salad Perfect for a light lunch or to accompany a meal.
To make it, roast and sauté the beets.picture Toss the green parts with the lentils, carrots and onions, then toss with a simple vinaigrette.
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