Lunch Recipes

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

LETTUCE ROLL UPS

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.

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Ingredients

1/2 cup chopped cooked chicken breast (lightly seasoned with pepper and garlic).

3 tablespoons chopped bell peppers

2 tablespoons chopped celery

1 tablespoon chopped carrot

 1 tablespoon chopped walnuts

1 tablespoon 2% Pepper Jack Cheese

Leaf or Romaine lettuce

 Preparation 

Chop chicken meat.

Spoon into open lettuce leaf, roll and serve.

Get the 5 most popular Dash Diet Salad Recipes HERE

DASH TUNA SALAD

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

Ingredients

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

Preparation: 

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.

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
  
  Directions

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.

LoSo Vegetable Soup

 Vegetable Soups can have a variety of your favorite vegetables in them, but keeping them low sodium can be a little tricky.

The best way to reduce sodium in your cooking is to use fresh ingredients. If you have to use canned or frozen veggies, look for low sodium options, and rinse them before adding to the pot.

Ingredients and Method

Dice hard vegetables -potatoes, sweet potatoes, carrots, onions, winter squash, all the colors of bell peppers- place them in the bottom of the slow cooker insert.

Cut any meat you're adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.

Season with your favorite fresh or dried herbs.

Add tender vegetables like corn, peas and okra.

Cover with sodium-free bouillon dissolved in water.

 For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk, maybe try a little coconut milk if you like the taste of coconut.

Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).