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.