Dessert Recipes

Finding a Dash Diet Phase One Dessert recipe can be difficult , but here is a couple that may satisfy your curiosity. The DASH Diet has many dessert recipes that are tasty and nutritious and one of my favorite super seeds is Chia Seeds, they are an energy booster and are full of the healthy omega 3 fatty acids, carbohydrates, protein, fiber and calcium.

Pomegranate and Chia Seed Pudding

Here is another version with the intensity of the super seeds- both Pomegranates and Chia seed with this thick, vanilla and cinnamon laced chia pudding mixed with sweet pomegranate seeds that surprise you with every bite.

Pomegranates are loaded with nutrients – fiber, protein vitamin A and C, folate and Potassium. 

They are very sweet so they have a natural sweetness to them.

Pomegranates contains unique substances called punicalagins and punicic acid, these have anti inflammatory properties which help reduce the risk of chronic inflammation, heart disease, cancer, type 2 diabetes and Alzheimer’s.

Ingredients:

 6 tablespoons of chia seeds
2 cups of milk (dairy milk or almond milk)
4 teaspoons of honey
2 teaspoons of pure vanilla extract
1 teaspoon of ground cinnamon
1 cup of fresh pomegranate seeds

Directions:

1) In a large bowl, mix chia seeds, milk, honey, vanilla extract and ground cinnamon together. (Make sure to mix the chia seeds thoroughly so you don’t end up with chunky chia pudding.)

2) Let the mixture chill in the fridge overnight in the refrigerator

3) Divide chia puddings into two portions and serve topped with fresh pomegranate seeds

Mango and Coconut Chia Seed Parfait

Another one of my favorite fruits is mangoes, it is low in fat, cholesterol free and has loads of vitamin A and C, plus it tastes great. So when they are in season I make this treat for dessert.

Ingredients:

• 1 14-oz. can coconut milk
• 6 tbsp chia seeds
• 5 tbsp shredded coconut
• 2-3 tbsp agave  syrup
• 1 teaspoon vanilla extract
• fresh mango, diced and chilled

Directions:

1. In a bowl, combine the coconut milk, chia seeds, shredded coconut, agave syrup and vanilla extract. Whisk until well combined.
2. Let the mixture sit for about 30 minutes at room temperature.
3. Mix once more, cover, and refrigerate for at least 3 hours (for best results, refrigerate overnight).
4. Remove the bowl with the pudding from the fridge about 15 minutes prior to serving.
5. Layer some pudding into the bottom each of 2 or 3 serving glasses. Layer some diced fresh mango on top of the pudding layer. Alternate layers of chia pudding and freshly diced mango until glasses are filled to the top, ending with freshly diced mango.

The 2nd Best Diet Overall 2024

DASH is not a fad diet, but it has been revealed as the  2nd best diet in 2024 but a healthy eating plan that supports long-term lifestyle changes. It is low in saturated fat, cholesterol and zero trans fat. Recently been announced as the No.2 Healthy Living Diet for 2024

It emphasizes fruits, vegetables, and low-fat dairy foods, and includes whole grains, poultry, fish, lean meats, beans, and nuts. It is rich in potassium, calcium, and magnesium, as well as protein and fiber. 

DASH does ask for a reduction in high fat red meat, sweets, and sugary beverages.

Slow Cooker Recipes

COCONUT & VEGETABLE QUINOA CURRY

One of the easiest meals you can make this healthy slow cooker Coconut & Vegetable Quinoa Curry is full of flavor. Just toss everything into the slow cooker and your nearly done done. Slow cookers are wonderful, throw all your ingredients into a pot, set and viola in a few hours you have this magnificent tasting meal and if you made plenty enough for leftovers the next day.

Ingredients

1 medium Sweet Potato chopped into about 3 cups

1 large Broccoli Crown

½ White Onion diced

½ Cauliflower

1 cup of diced Butternut Squash

1 28oz.Diced Tomatoes

2 14.5 oz cans of Coconut Milk

¼ Cup Quinoa

2 garlic cloves (minced)

1 teaspoon ground turmeric

½ - 1 teaspoon Red Chili Flakes

2 teaspoon Tamari Sauce

Topping: 2 teaspoons of fresh Cilantro

Instructions

Add all ingredients to a slow cooker and stir

Turn the slow cooker to high and cook for 3 - 4 hours until sweet potato cooks through and the curry has thickened.

Serve on it’s own like a soup/stew or add a little white rice to enhance your meal.

Chicken and Red Bean Chili

You can have a plentiful abundant of beans while you’re in the Phase One of the Dash Diet, you can also enjoy up to 6 ounces of lean meats, fish and poultry a day and up to 4 to 5 servings of beans or lentils a week.

This easy slow cooker chicken chili is relatively light and low-calorie compared to the classic beef or pork chili. Boneless chicken breasts and a variety of canned beans make the chili super easy and convenient beans.

• 2 (14-ounce) cans red beans, small or kidney beans
• 4 boneless chicken breast halves, diced
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 medium green bell pepper, diced
• 1 medium red bell pepper, diced
• 1/2 cup chopped yellow onion
• 1 clove garlic, minced
• 1 tablespoon chili powder
• 1/2 teaspoon ground cumin
• ½ teaspoon paprika
• 8-10 Roma fresh tomatoes or 1 (28-ounce) can low sodium tomatoes
• 1 (6-ounce) can tomato paste
• 1 (4-ounce) can chopped green chili peppers
• 2 ears of shucked corn of 1 small can of low sodium corn
• Ground black pepper
• 1 cup water

Directions

Put chicken breasts into the bottom of the slow cooker crock; add water.

Rinse canned beans to take all the sodium out of them and add to crock pot. 

Add the diced Roma tomatoes, yellow onion, corn chili powder, garlic, cumin, paprika, tomato paste, green chili’s and black pepper. Cook on Low for 6 hours (or on High for 3 hours).

Get some Bone Broth Recipes HERE

Dinner Recipes

DASH DIET PHASE ONE DINNER RECIPES

There are an abundance of suitable Dash Diet Phase 1 dinner recipes; you can enjoy 2-3 servings of low-fat dairy daily, this includes 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. But you can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4 to 5 servings of beans or lentils a week.

Honey Garlic Salmon

Just a few ingredients make this quick and tasty recipe perfect for a busy weeknight. A simple marinade of soy sauce, lime, honey and garlic adds tons of flavor to salmon with ease. Serve with quinoa, spiralized vegetables or a green salad.

Ingredients 4 servings

• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1 tablespoon toasted sesame oil
• 1 clove of grated garlic
• 1 1/2 pounds of Sockeye Salmon – cut into 4 portions
• 1 tablespoon of fresh cilantro
  
  Directions

Stir soy sauce, lime juice, honey, sesame oil and garlic together in a small bowl. Place salmon pieces and 3 tablespoons of the soy sauce mixture in a large seal able plastic bag. (Reserve remaining soy mixture for sauce). Marinate the salmon in the refrigerator, turning frequently, for 20 minutes.

Preheat broiler to high and position rack in the upper third of oven. Line a large rimmed baking sheet with foil and coat the foil with cooking spray. Remove the salmon from the bag and transfer to the prepared baking sheet. Drizzle any remaining marinade from the bag over the salmon and then sprinkle with salt. Broil until the salmon is just cooked through, 5 to 8 minutes, depending on thickness. Sprinkle with cilantro and serve with the reserved soy sauce.

Steak Salad

Steak has many health benefits and beef is a good source of polyunsaturated fat that helps strengthen bones and teeth; the recommended amount of 4 oz is 64% of the daily requirement of protein. 

Ingredients

• 3 oz portion flank steak, grilled and cut into strips
• 1 cup arugula
  
• 1 cup baby spinach
• 1/4 cup chopped red onion
• ½ Red bell pepper, thinly sliced
• 1 teaspoon Chia Seeds
• 2-3  sun dried tomatoes, finely chopped
• 1/4 cup garbanzo beans
• 2 tbsp balsamic vinegar
• 1 poached egg on top
• A little Monterey Jack cheese if you’re a cheese lover.

Directions

1. Combine all of the ingredients.
2. Sprinkle your favorite cheese on top or I love a runny poached egg on top.
3. Drizzle your Balsamic Vinegar on top. Enjoy.

Spaghetti Squash

This is a great way to enjoy a healthier spaghetti recipe; the squash is a vegetable that is full of nutrients, vitamins and antioxidants. This recipe can be very versatile you can add any color of bell peppers, or sun dried tomatoes to add some more flavor to it.

Ingredients

• 1 spaghetti squash, approx. 1lb (450g)
• 1 tablespoon olive oil
• 2-3 cloves fresh garlic, minced
• 1 cup (240ml) low sodium chicken stock
• 1/2 cup freshly grated Parmesan cheese for sauce and as topping (optional)
• 1/3 cup light sour cream
• 1 teaspoon basil pesto
• Freshly ground pepper

§  1-2 tablespoons fresh parsley, finely chopped

Directions

1. Slice both ends of the spaghetti squash and slice in half lengthwise. Scrape off the seeds with a spoon and place in a microwave-safe baking dish, skin facing up. Add one inch of water and heat in the microwave for 12 to 15 minutes, until the spaghetti squash is tender. Fluff and separate the strings with a fork and transfer to a bowl for later.

2. While the spaghetti squash is cooking in the microwave, heat the olive oil and butter in a large saucepan or skillet over medium heat. Add the minced garlic, basil pesto and stir for 1 minute. Season ground pepper. Add the low sodium chicken stock and turn the heat up to high and let it come to a boil.

3. Add the spaghetti squash and cook for a couple of minutes. Take the saucepan off the heat and add the Parmesan cheese and stir until completely melted. Add the sour cream and cook for 2 minutes more, constantly stirring.

4. Garnish with additional Parmesan, parsley and pepper. Serve immediately.

Dash Diet Phase One Snacks

Here are some Dash Diet Phase One snack recipes that you can enjoy during the first 14 days of the Dash Diet.

Zucchini Bruschetta

Here is a wonderful healthy way to make a Bruschetta.

The zucchini is the base of the Bruschetta. It should be tender, but firm. Cut the slices about a 1/4 inch thick.

Place zucchini slices on a baking sheet coated with cooking spray. Lightly (very, very lightly) coat the top side with olive oil. 

Bake the slices in a 375 degree F oven for about 2 minutes. Flip the slices, lightly coat the tops with olive oil and cook 2 minutes more.

Bruschetta Mixture

Chop fresh roma tomatoes, fresh basil, garlic, olive oil, balsamic vinegar and pepper. 

Remove the zucchini from the oven and top with the tomato Bruschetta mixture. Sprinkle low fat mozzarella cheese. Return to the oven for two minutes more.

Beet Chips

Beets have antioxidants and naturally occurring nitrates. Nitrates are compounds which improve blood flow throughout the body – including the brain, heart, and muscles. 

Ingredients

• 1 tbsp extra virgin olive oil
• 2 tsp fresh parsley, chopped
• 1 tsp fresh garlic, minced
• 1/8 tsp black pepper
• Zest of 1 lemon

·        2 cups fresh sliced beets, cut into 1/8-inch slices

Directions

Preheat oven to 350°F.

For the beets: Wash, peel and slice into 1/8-inch thick pieces. This makes 2 cups sliced beets.

In a medium size bowl, combine all the ingredients except for the beets – mix thoroughly and set aside.

Place prepared beets in bowl with marinade and toss to coat.

Spread beets out on a non-stick sheet pan and bake in the oven for 25 minutes.

Here are 10 Dash Diet Snack Recipes , check them out.

Nuts and Seeds

A  couple of handfuls of these nuts daily is a wonderful way to help lower your cholesterol and reduce your blood pressure and lower your cholesterol.

Nuts and seeds are allowed in Dash Diet Phase 1

Get your nuts and seeds raw and organic if possible and without salt and sugar, they are a powerhouse of nutrition. Make sure you buy them in small quantities as the fats go off quickly in raw nuts and seeds. A great way to store them is in the freezer, you can also soak them overnight to have them as a great snack the next day.

14 Day Meal Plan and Recipes

Dash Diet Phase One eBook

If you are looking for a comprehensive eBook on the Dash Diet Phase One here is the only resource you will need. There is all the information you will need while you are on the Phase One, a 14 day meal plan with 36 Dash Diet Phase One specialized recipes; this includes Dash Diet Phase One Breakfast, Lunch, Dinner, Soup, Slow Cooker and Dessert recipes and so much more.

         $3.95

Also included in this 67 page eBook are some helpful Dash Diet Phase One tips helping you with some of the most frequently asked question, Dash Diet Phase One Guidelines and places where you can get support while going through these 14 days and so much more helpful information for you to enjoy.

Seafood Recipes

Here are some of my favorite Dash Diet Phase One Fish Recipes. You are encouraged to have fish 3 times a weeks for health and nutritional purposes, fish have so many health benefits. 

Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

Tilapia and Mango Salsa

Tilapia with Mango Salsa is a very healthy and flavorful recipe it is best with fresh mangoes, but if they are out of season mangos are available frozen or in jars.

1 Pound of Tilapia

The Mango Salsa

• 
  1 fresh mango*
• 1 medium tomato
• 4 green spring onions
• ½ lemon juice
• 2 tablespoons chopped cilantro
• ½ teaspoon dill
• Ground black pepper

Prepare the salsa first.

Peel fresh mango and dice into small pieces about ¼ to 3/8" square.

Chop tomato and thinly slice the green onions. Mix together with the mango and lemon juice. Sprinkle with the cilantro and stir. Chill. 

On a nonstick griddle or barbecue grill, cook the Tilapiai over medium high heat (you want it browned but not burned), season with a favorite spice for fish, little pepper and dill. 

Serve on dishes with mango salsa spooned over the top. 

Serve with grilled vegetables like zucchini. Serve with brown or white Basmati rice and a nice homemade sauce. 

*When mangoes aren’t in season they are also available in a jar or frozen mangoes.

GINGER SALMON

This Asian-inspired salmon recipe served with your favorite vegetable medley.
Ingredients: 

·        1 tablespoon minced fresh ginger

·        ½ teaspoon sesame oil

·        1 teaspoon olive oil

·        ½ teaspoon rice wine vinegar

·        1 teaspoon soy sauce

·        2 (8-ounce) salmon fillets

Directions

Preheat the oven to 400°F.

In a medium bowl, mix together the ginger, sesame oil, olive oil, rice vinegar, and soy sauce.

Add the salmon fillets. Cover completely with the sauce.

Line a baking dish with aluminum foil. Place the fillets inside. Pour any remaining sauce over the fillets.

Put the dish into the preheated oven. Bake for 15 to 20 minutes, depending on the thickness of the fillets.

Remove the dish from the oven and serve with a medley of your favorite vegetable like cauliflower, carrots, sweet potatoes and broccoli.

Lemon Baked Fish

Fish is often overlooked by Phase One dieters, but you are allowed 6 oz of fish or lean meats per day. Here is one of my easy to bake fish recipe that is a little tangy. Recipe is for 4.

INGREDIENTS

• 3 tablespoons lemon juice
• 3 tablespoons butter, melted
• 1/4 cup all-purpose flour
• 1/4 teaspoon paprika
• 1/4 teaspoon lemon-pepper seasoning
• 4 cod fillets (6 ounces each)
• 2 tablespoons minced fresh parsley
• 2 teaspoons grated lemon rind
  
  DIRECTIONS

Preheat oven to 400°. 

In a shallow bowl, mix lemon juice and butter. In a separate shallow bowl, mix flour and seasonings. Dip fillets in lemon juice mixture, then in flour mixture to coat both sides; shake off excess.

Place in a 13 x 9-in. baking dish coated with cooking spray. Drizzle with remaining lemon juice mixture. Bake 12-15 minutes or until fish just begins to flake easily with a fork. Mix parsley and lemon peel; sprinkle over fish.

Nutritional Facts
1 fillet: 232 calories, 10g fat (6g saturated fat), 87mg cholesterol, 477mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 28g protein.