Here are a few DASH (Dietary Approaches to Stop Hypertension) diet recipes that you can try:
Baked Salmon with Herbs:
Ingredients:
4 salmon fillets
1 tablespoon fresh thyme
1 tablespoon fresh rosemary
1 tablespoon fresh parsley
2 garlic cloves, minced
1 tablespoon olive oil
1 lemon, sliced
Instructions:
Preheat the oven to 400°F (200°C).
In a small bowl, mix together the thyme, rosemary, parsley, garlic, and olive oil.
Season the salmon fillets with salt and pepper, then spread the herb mixture evenly over each fillet.
Top each fillet with a lemon slice.
Bake for 15-20 minutes, or until the salmon is cooked through.
Quinoa Salad with Black Beans:
Ingredients:
1 cup cooked quinoa
1 can black beans, drained and rinsed
1 red bell pepper, chopped
1/4 cup red onion, chopped
1/4 cup cilantro, chopped
1/4 cup lime juice
2 tablespoons olive oil
Salt (not much) and pepper to taste
Instructions:
In a large bowl, combine the cooked quinoa, black beans, red bell pepper, red onion, and cilantro.
In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
Pour the dressing over the quinoa mixture and toss to combine.
Serve chilled.
Greek Yogurt and Berry Parfait:
Ingredients:
1 cup Greek yogurt
1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
2 tablespoons honey
1/4 cup granola
Instructions:
In a small bowl, mix together the Greek yogurt and honey.
In a parfait glass or small bowl, layer the yogurt mixture, mixed berries, and granola.
Repeat until all ingredients are used up.
Serve immediately.
Turkey and Vegetable Stir Fry
Ingredients:
1 lb ground turkey
1 tbsp olive oil
1 onion, diced
2 bell peppers, sliced
2 cups sliced mushrooms
2 cloves garlic, minced
1 tsp ground ginger
1/4 cup reduced-sodium soy sauce
1/4 cup water
1 tbsp cornstarch
2 cups cooked brown rice
Instructions:
Heat olive oil in a large skillet over medium-high heat.
Add ground turkey and cook until browned, breaking it up into small pieces as it cooks.
Add onion, bell peppers, mushrooms, garlic, and ground ginger to the skillet. Cook for 5-7 minutes or until vegetables are tender.
In a small bowl, whisk together soy sauce, water, and cornstarch. Pour the mixture over the vegetables and turkey in the skillet. Cook for an additional 2-3 minutes, stirring frequently, until the sauce thickens.
Serve turkey and vegetable stir fry over cooked brown rice.
Grilled Chicken with Mango Salsa
Ingredients:
4 boneless, skinless chicken breasts
1 large mango, diced
1/2 red onion, diced
1 jalapeño pepper, seeded and diced
2 tablespoons fresh lime juice
1 tablespoon olive oil
Salt (not much) and pepper to taste
Directions:
Preheat grill to medium-high heat.
Brush chicken with olive oil and season with salt and pepper.
Grill chicken for 6-8 minutes per side, until cooked through.
In a small bowl, mix together diced mango, red onion, jalapeño pepper, lime juice, and salt.
Top each chicken breast with mango salsa before serving.
Spinach and Feta Omelet with Whole Wheat Toast and Fresh Berries
Ingredients:
2 eggs
1/4 cup fresh spinach, chopped
1/4 cup crumbled feta cheese
Salt (not much) and pepper, to taste
1 slice of whole wheat bread
1/2 cup fresh berries (such as blueberries, strawberries, or raspberries)
Instructions:
In a small bowl, beat 2 eggs with a fork. Add chopped spinach and crumbled feta cheese to the bowl and mix well. Season with salt and pepper to taste.
Heat a nonstick skillet over medium heat. Pour the egg mixture into the skillet and let cook for 2-3 minutes, or until the edges start to set.
Use a spatula to fold the omelet in half and cook for an additional 1-2 minutes, or until the eggs are fully cooked and the cheese is melted.
Toast a slice of whole wheat bread and serve it alongside the omelet.
Add fresh berries to the plate for a sweet and nutritious addition to your breakfast.