Saturday, August 26, 2017

Lunch Recipes

Finding a suitable Dash Diet Phase 1 lunch recipe can be tricky but here are a few suggestions for you to try.


Butter lettuce as well as Romaine lettuce make great roll ups when you are in Phase One of your Dash diet you can put in your assortment of lean meats, eggs, tuna, chicken, cottage cheese or low fat cheeses and enjoy them in a lettuce wrap.

TIP:  Romaine will roll better if you remove some of the stem end and use the top 2/3rd’s of the leaf.

Open sides vs. closed sides.  

 If you lay down the meat or lettuce, roll up with fillings and then secure with toothpicks, you have an open-side.  Not so great for wet things like slaw though.

If you make it like a burrito, you fold the ends in before you roll it. 
 Better for things that fall out or drip.


1/2 cup chopped cooked chicken breast (lightly seasoned with pepper and garlic).
3 tablespoons chopped apple
2 tablespoons chopped seedless grapes
2 tablespoons chopped celery
1 tablespoon chopped carrot
 1 tablespoon chopped walnuts
1 tablespoon 2% Pepper Jack Cheese
Leaf or Romaine lettuce


Chop chicken meat and fruit.

Spoon into open lettuce leaf, roll and serve.

Get the 5 most popular Dash Diet Salad Recipes HERE


This is a delicious and healthy Tuna Salad; this can be made ahead of time as it tastes so much better.


1 can water packed, low sodium tuna
2 hard boiled egg, diced
1/4 cup diced celery
½ cup light mayonnaise
Juice of 1 fresh lime
1 teaspoon mustard
1 cup romaine lettuce


Pepper strips, grated carrot, grape tomatoes, shredded red cabbage
Mix together tuna, egg, celery, mustard and mayonnaise.
Season with pepper or a little cayenne pepper.
Refrigerate for several hours it tastes better.
Make salad base with romaine lettuce, topped with a variety of sliced vegetables.
 Place 1/2 cup tuna on top.
Refrigerate the remaining Tuna salad and have it as a healthy snack or for lunch again another day this week.

DASH Watermelon and Blueberry Salad

 This mouth watering combination of watermelon, blueberries and feta crumbles will have you celebrating.            Serves 4

To reduce the calorie intake try fat free feta cheese, this is really delicious and you’d never know the difference. Feta lends the perfect amount of saltiness to the juicy watermelon and blueberry salad without needing additional salt.


2 cups watermelon, cubed
1 cup fresh blueberries

2 tablespoons fresh lemon juice

2 ounces crumbled reduced fat feta cheese
1 tablespoon fresh mint leaves, sliced thin


Combine the watermelon, blueberries and lemon juice in a large bowl. Toss to combine. Chill until ready to serve. Just before serving add the crumbled feta and thin-sliced fresh mint and toss gently to combine.
Serve with a little plain Greek yogurt to add a little creamy texture.

Cajun Spicy Salmon Patties

Salmon has a rich flavor to it and when you spice them up with a little of my Cajun Spice Mix, then they are delicious.

  • 1 1/2 lb salmon fillets, skin on and de-boned
  • 1 tablespoon Cajun Spice Mix
  • 2 green onions, root ends trimmed, thinly sliced
  • 1/4 white onion, finely diced
  • 1/4 cup chopped fresh cilantro or basil
  • Zest of 1 lemon, plus 1/2 lemon for squeezing
  • 1 egg, lightly beaten
  • 3 Tbsp chickpea flour, or 1/4 cup breadcrumbs
  • Vegetable oil for frying

Preheat oven to 375 degrees F. Line a baking pan with parchment paper.

Place the salmon fillets skin-side down on the prepared baking pan. Bake until the fish turns light pink, 10 to 12 minutes. Transfer to a plate. Once cool enough to handle, peel off and discard the salmon skin. Put a fresh piece of parchment on the baking pan.

Using two forks flake the cooked salmon into small pieces and transfer to a large mixing bowl. Add the breadcrumbs, green onions, white onions, cilantro, lemon zest, egg, and chickpea flour. Stir to combine. Make small salmon patties, 2 1/2 inches wide, using about 1/2 cup of the mixture per patty. Place the patties in the prepared baking pan. Cover with aluminum foil or plastic wrap and refrigerate for 30 minutes, or overnight, to help the patties firm up for successful frying.

When ready to cook, line a large plate with paper towels. In a large skillet, heat 2 to 3 Tbsp vegetable oil over medium-high heat until the oil begins to ripple. Carefully put two patties into the skillet and cook until golden brown, 3 to 4 minutes. Flip the patties and cook for another 2 to 3 minutes. 

Transfer the patties to the prepared plate. Discard any browned bits from the skillet and repeat with the remaining patties, adding more oil and adjusting the heat as needed. 

Serve warm with a squeeze of lemon juice and a drizzle of dressing.

Dessert Recipes

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.


 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


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.


  • 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

  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.

Dash Diet Phase 1 Plan

Here  is the Dash Diet Phase 1 plan to get you started on your way to a happier and healthier lifestyle. The DASH Diet is best done in two phases, so the DASH Diet Phase 1 is basically a low-carbohydrate diet, with no fruit and whole grains, it lasts for just 14 days. Dash Diet Phase 1 is designed to reset your metabolism and boost your natural calorie burning processes. With this protein-rich, low carbohydrate and sugar period you will see an immediate and visible weight loss.

Then when Phase Two is reintroduced with healthy whole grains, fruit and starchy vegetables so as to control your weight loss and improve the body’s response to hypertension.

If you want to maintain a healthy life, free of diseases and especially with a stable blood pressure then The Dash Diet is the only diet you will need to follow.

During the 14 days of Phase 1, you will learn how to satisfy your hunger and feel fuller longer. You trick your body by eating non starchy foods and this will regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and sorry to say alcohol, which also contain sugars.

You can enjoy 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. Try and avoid regular cheese or even fat-free cheese because they are often high in sodium.

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.

Here are some high quality Seasoning Spices at a great price

It is important to know your limits when on the Dash Diet, check out the serving size that best fits your appetite. 

<===Here is One Serving Size for the following ingredients. 

Phase One dieters will need to consume an unlimited intake of non-starchy vegetables and include some protein-rich foods, such as lean meat, fish, low-fat cheese and nuts. Proteins work to prevent snacking and work to keep blood sugar levels stable because they help dieters to feel full and satisfied. Removing starch and sugar from the food intake will reduce the body’s need for insulin, which helps us desire lighter, healthier foods. It’s important to choose the foods you like.

Avoid starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes.

Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing.

Loads more information on Dash Diet at my Pinterest Pages
Make sure you check out some of the other Dash Diet Phase One Breakfast Recipes

and some new Phase 1 Dash Diet Lunch Recipes

Breakfast Recipes

 Here are some ideas to help with the Dash Diet Phase One breakfast recipes.

 Try to focus around eggs, yogurt and low fat cheeses like Swiss and Provolone.

Phase One is centered around low carbohydrates with no sugar no whole grains, but encourages protein rich foods to help reset your metabolism.

Scrambled Eggs with Spinach

Here is a basic recipe for scrambled eggs, but you’re welcome to add tomatoes, avocado , Canadian bacon, ham, turkey while you are in Phase One of the Dash Diet. Spice it up with some Tabasco or your favorite hot sauce. 


2 Eggs

½ teaspoon of fresh basil or parsley or Cilantro

½ teaspoon cayenne pepper

¼ cup Swiss cheese

1 large handful of chopped Spinach

1 medium chopped tomato


In a large bowl combine the eggs, basil and cayenne pepper. Use rotary beater or wire whisk to beat until frothy.

 Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg.  Add the spinach and tomatoes.

Cook for 30 to 60 seconds more or until egg is set but shiny.

Sprinkle with Swiss cheese and fresh ground pepper.

Top with a little parsley.

With a spatula, lift and fold one side of omelet partially over filling.

Arrange remaining spinach on warm platter.

Get Your Low Sodium Slow Cooker Breakfast Recipes HERE

Turmeric Milk

Turmeric is a super spice and is one of the best spices for lowering hypertension and anti inflammatory properties, boosts detoxification of your body.


2 Cups warm almond milk

½ teaspoon turmeric powder

½ teaspoon vanilla extract

1 tablespoon of coconut oil

1 teaspoon maple syrup

Whisk or blend until frothy and enjoy.


Along with the favorite Greek yogurt there is also another yogurt called Icelandic yogurt that is starting to become very popular in stores and is well worth trying out.

Icelandic yoghurt is similar to Greek Yoghurt but is a higher quality and it’s a little less tart. It is strained just a bit more to result in a seriously stick-to-your-spoon product that has even more protein. It's traditionally made with nonfat yogurt, but popular brands like Siggi's and Sm├íri often add a bit of whole milk or even cream to give it richness.

I've found that Icelandic yogurt has the best protein to calorie ratio, and it usually does the best job of filling me up. Greek yogurt still tends to have a higher sugar content compared to the Icelandic yogurt.

Icelandic Yogurt



Here is a tasty Dash Diet Phase One breakfast that will keep you full until lunch.


8 oz. Turkey breakfast sausage (remove casing) cut into small pieces
1 teaspoon olive oil
6 oz mushrooms
¼ cup sliced scallions
¼ cup grated Swiss Cheese
½ teaspoon ground black pepper
5 eggs
3 egg whites
1 cup 1% Milk


Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. 

Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage.

 Let cool for 5 minutes. Stir in scallions, cheese and pepper.

Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.

Position rack in center of oven; preheat to 325 degrees F. Coat a nonstick muffin tin generously with cooking spray

Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Poached Eggs on Avocado Toast

This is really one of my favorites, I enjoy a poached egg that explodes onto my toast and with the avocado combination it is a huge tasty success.


  • 2 eggs
  • 2 slices whole grain bread
  • Avocado (usually I cut it in half but don't use all of it)
  • 2 tablespoons shaved Parmesan cheese
  • Ground pepper for topping
  • fresh herbs ( basil, parsley or thyme) for topping

Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom).

Crack the eggs directly into the boiling water, turn down the heat to medium for 2 minutes then take off the element. 

While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water. 

Sprinkle with Parmesan cheese, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.


Adding a teaspoon of vinegar to the water before boiling helps the eggs stay together in the water

Avocado Toast

Here is an avocado toast recipe with a little twist , it has a little quinoa with it. These two wonderful ingredients avocado and quinoa are a match made in heaven.


  • 1 large avocado
  • ½ cup cooked quinoa
  • 1 teaspoon lime juice
  • pepper to taste
  • 4 slices of bread, toasted (gluten-free optional)
  • Goat cheese to garnish (optional)


  1. Slice the avocado in half, remove the pit and scoop it into a bowl. Add the quinoa, lime juice and mash it all together until smooth. Season with salt and pepper to taste.
  2. Divide the avocado spread on the four pieces of toast.
  3. Spread evenly, top with goat cheese and serve.

    Get Your 10 Delicious Avocado Recipes HERE
Guacamole Deviled Eggs

·         2 Avocados, ripe
·         1 tbsp Chives or green onion
·         1 tbsp Cilantro
·         1 tbsp Lime
·         1/2 jalapeno chili pepper
·         1 tbsp Sour cream

6 Hard Boiled eggs -remove shell and cut in half


Slice avocados and remove pit and scoop out the fruit into a bowl add the remaining ingredients and mash with the yellow part of the egg. 

A great way to spice up your breakfast is with some tasty Salt Free Herb and Spice Blends


If you are looking for an alternative method of having your toast in the morning here is a sweet idea, try slicing up some sweet potatoes and putting them in the toaster and spreading a little goodness on them , here are some neat ideas. 
                    Sweet Potato Toast Recipes