The Best Phase One Salad Recipes

There are many salad recipes but here are the best Dash Diet Phase One Salad recipes, while you’re in Phase One you’re not supposed to have any sugar or fruits, so your limited in what your allowed in your salads.

Brussel Sprout Slaw

I find it hard getting Brussel Sprouts into my diet, but they are so good for you, but I have this one recipe that is suitable for Phase One in the Dash Diet.

INGREDIENTS

• 2 teaspoon of your Honey mustard salad dressing
• 2 tablespoons freshly squeezed lime juice
• 1 tablespoon lime zest
• ¼ cup olive oil
• 1 ½ pounds Brussel sprouts, trimmed and shredded
• 1 medium size carrot
• 1 large shallot, chopped
•  Freshly ground black pepper
• ¼ cup chopped fresh mint leaves

DIRECTIONS

Use you homemade Honey Mustard Salad Dressing and add a little lime juice and zest in a small bowl. Add Combine the Brussels sprouts, carrot and shallot and toss with the dressing. Add black pepper and refrigerate until ready to serve.

Avocado Egg and Salmon Salad

Ingredients

• Juice of 1 lime
• pinch cayenne pepper

• 1 (12-oz) piece of Salmon
• 2 avocados, cut into chunks
• 1/2 red onions
• 2 boiled eggs
• 6 cherry tomatoes
• 2 teaspoon of capers
• 2 tsp raw sesame seeds
• 1 teaspoon Chia Seeds

Directions

Hard boil 2 eggs.

In a small bowl mix together the lime juice and cayenne until well combined. 

Set aside. In a large bowl assemble the salmon, avocado, cherry tomatoes, capers, onion slices and gently toss with the lime-honey dressing. 

Refrigerate for about 30 minutes for all the flavors to come together. If desired, sprinkle sesame and chia seeds over salad before serving.

Black Bean and Corn Salad

This recipes makes 10 servings and only has 12 mg of sodium per serving.

Ingredients

3 c basmati rice, cooked

1 16-oz can kidney beans, rinsed and drained

 1 15-oz can black beans, rinsed and drained

 1 1/2 c frozen corn, thawed

4 green onions, sliced

¼ cup Red Bell Peppers

1/4 c fresh cilantro, minced

1/2 c olive oil

1/4 c red wine vinegar

 1 garlic clove, minced

 1 tsp ground cumin

1 tsp chili powder

Black pepper, to taste

Directions

 In a large bowl, combine the first six ingredients. In a small bowl, whisk the remaining dressing ingredients. Pour over the salad. Toss to coat. Chill until serving PER SERVING: Calories = 271 Fat (g) = 12 Sodium (mg) = 1 Carbohydrates (g) = 37 Protein (g) = 8

ITALIAN COLESLAW

Dash Diet Phase One Shopping List

Here is a Dash Diet Phase One Shopping List

Get your 14 day Dash Diet Meal Plan plus recipes HERE

DASH DIET PHASE ONE SHOPPING LIST
LEAN MEATS and FISH	VEGETABLES	SPICES
Chicken	Asparagus	All Spice
Turkey	Avocados	Basil
Steak - Beef Flank, Sirloin	Beets	Bay Leaf
Tenderloin Pork	Bell Peppers	Cayenne Pepper
Salmon	Broccoli	Chili Flakes
Shrimp	Carrots	Chili Powder
Fish Fillets	Cauliflower	Chives
Sardines	Celery	Cilantro
Mackerel	Cucumber	Cinnamon
DAIRY, CHEESE and EGGS	Eggplant	Cumin
Non Fat Greek Yogurt	Green Beans	Dill
Non Fat Cream Cheese	Mushrooms	Garlic
Cottage Cheese	Leafy Greens	Ginger
Swiss Cheese	Leeks	Mint
Laughing Cow Wedges	Lettuce	Mustard
Light Baby Bel	Onion- Red or White	Nutmeg
Gruyere Cheese	Peas	Oregeno
Free Range Eggs	Radishes	Paprika
OILS and DRESSINGS	Spinach	Parsley
Olive Oil	Tomatoes -Grape	Pepper
Nut Oils	Zucchinis	Rosemary
Avocado Oils	CONDIMENTS	Sage
Low Fat Balsamic Dressing	Low Sodium Broth	Tarragon
Low Fat Vinaigrette	Chilis	Thyme
Hot Sauce	Tomato Paste
Canola Oil	Tahini
NUTS and SEEDS	Herbal Tea
Almonds	Low Sodium Vegetable Juice (V8)
Cashews	Low Sodium Marinara Sauce
Hazelnuts	Sugar Free Jello
Nuts with Shells	Tuna Salad
Walnuts	Diet Cranberry Juice
Nut Butter	Canadian Bacon
Pumpkin Seeds	Hummus
Peanuts

Soup Recipes

Looking for some of the most popular Dash Diet Phases 1 Soup recipes, here are some of my favorite.

DASH DIET 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. 

Remember in Phase One use non starchy vegetables.

Ingredients and Method 

Dice hard vegetables 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 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).

Lentil Soup is loaded with fiber as well as vitamins and minerals, it's a great Phase One lunch or dinner, here is a large recipe that will give you several go to meals.

Exercise

While on the Dash Diet it is very important to exercise. There are many aspects to becoming healthy, eating well, exercise and yoga should all be a part of your weekly program- but I would like you to introduce some mediation- just 3 minutes a day. There is no cost and can fit into your day when it is convenient for you.

We spend a great deal of money and time looking after our physical health, but it is necessary to look after our mental health.

Everyone can meditate and everyone can benefit from a mediation practice, it can reduce anxiety, it will give you more patience and it can give you a better clarity on life and it will make you sleep better.

Try 3 Minute Mediation HERE

Find out the number one secret to have more peace, tranquility and balance in your life. It is doable, realistic, time-friendly and all-inclusive and will provide you with physical, mental and emotional harmony.

3-Minute Meditations will lead you to incredible results. And the best part is it only takes 180 seconds a day and the benefits are enormous, here are just a few.

Benefits of Meditation

Lowers Blood Pressure

Studies have discovered that meditation can lower blood pressure by making the body less responsive to stress hormones, in a similar way to blood pressure-lowering medication. 

Improved Digestion 

The digestive system is one of the biological processes most affected when the body is tense and anxious. Stress can wreak havoc on the gut, causing inflammation, acid reflux, ulcers, and even food allergies. By calming the mind and body, meditation allows for a deep level of relaxation that significantly enhances the digestive system’s efficiency.

Improves Sleep

 Studies have shown that meditation can help those restless nights; participants that followed a daily meditation practice experienced reduced levels of insomnia, fatigue and depression by the end of the six sessions.

Pain

Meditation has the ability to increase pain tolerance while also decreasing anxiety, depression, and the use of pain medications. Mindfulness meditation has been used successfully as a pain management technique for people who suffer from a variety of conditions, including headaches; lower back pain, chest pain, and gastrointestinal discomfort.

Here is a Dash Diet Exercise Program for you to follow with a variety of stretching exercises, yoga, cardio exercises as well as strength exercises.