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. 

 Ingredients

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

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Directions

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.

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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.

Ingredients

2 Cups warm almond milk

½ teaspoon turmeric powder

½ teaspoon vanilla extract

1 tablespoon of coconut oil

Whisk or blend until frothy and enjoy.

ICELANDIC YOGURT

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 Smári 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

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MUSHROOM and SAUSAGE QUICHE

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

Ingredients

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

Directions

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 with Avocado and Balsamic Tomatoes

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

Ingredients

• 8 to 10 tomatoes
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon thyme or mixed Italian herbs
• 2 avocados
• 2 to 3 eggs per person
• 
  Instructions

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, chop up the tomatoes and slice the avocado. When the eggs are done, use a spatula to lift the eggs out of the water. 

Sprinkle with Italian herbs, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes or if you have time roast the tomatoes with a little balsamic vinegar.

Notes

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

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Guacamole Deviled Eggs

Ingredients

·         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

Directions

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

       

            Here are some more Low Sodium Breakfast Recipes for you to explore

Tofu and Mushroom Scramble

This is the perfect Phase One Breakfast recipe, it's difficult to find breakfast recipes without eggs in them and this is a great substitute.
Tofu doesn't have much flavor to it, but is very high in protein and low in starch so it is allowed in Phase One of the Dash Diet and add some spices to it and it makes a very tasty treat.

Ingredients

4 large white mushrooms, sliced
2 cloves garlic
1/4 cup red onion, diced
1/2 a red pepper, diced
1/4 cup grated carrot
1 package of extra-firm or pressed tofu, crumbled
1/2 tsp each: cumin, chili powder, chia seeds  pepper, garlic powder and turmeric, mixed with 3 tsp of water
½ ripe Avocado
2 finely chopped Spring Onions
A little lemon or lime juice

Instructions

Heat a non-stick pan over medium heat.
Add in the garlic, red onion, red pepper, grated carrot and mushrooms and cook until the onions and mushrooms start to soften, about 6 or 7 minutes. Add a little water if needed.
Add the crumbled tofu and spice mixture to the pan.
Stir well to mix it all up and cook until the tofu is heated through.
Serve in a bowl and add cut up avocado on top and sprinkle spring onions and some lemon or lime juice.

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 2025

DASH is not a fad diet, but it has been revealed as the  2nd best diet in 2025 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 2025

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).

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