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.