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.

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

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.