Dash Diet: 4 Tasty Lunch Ideas

The DASH diet is an eating plan that focuses on the reduction of sodium in the foods that you eat. It is ideally suited for people who suffer from elevated blood pressure, and it’s also a preventive measure for those who may be susceptible to hypertension. DASH stands for Dietary Approaches to Stop Hypertension, and there are plenty of recipe ideas out there.

You shouldn’t have to give up tasty food just because your sodium intake is reduced. Here are a few tasty lunch ideas using ingredients that have been specifically recommended for use on the DASH diet.

Pasta and Vegetable Salad

This is a tasty and simple lunch dish that is filling.

In a skillet, heat up some chicken broth and add a clove of garlic, 2 chopped onions and a can of unsalted chopped tomatoes. Cook for 5 minutes before adding mushrooms, capsicum, zucchini and any other veggies you fancy and cook for another 5 minutes. During the last minute, add some fresh shredded basil and oregano to the mixture before adding it to freshly cooked pasta. Leave to cool before chilling in the refrigerator for an hour before serving.

Tuna Pockets

As well as a great source of protein, this is a simple idea that is a powerhouse of nutrients.

Mix together in a bowl a can of tuna, some shredded lettuce, diced tomatoes, chopped capsicum, broccoli, carrots and onion. Drizzle with low-fat dressing of your choice and stuff into wholewheat pita breads before serving.

Indian-Style Carrot Soup

A delicious twist on the traditional carrot soup; this is simple to make, tastes great and can be made in bulk for freezing. The spices negate the need for additional salt to enhance flavor.

In a large saucepan, heat some mustard seeds and onion in a little olive oil. Add chopped carrots, curry powder, ginger, chili powder and fry until the aromas are strong. Then simply add lots of vegetable stock and simmer until the carrots are cooked. Blitz everything in a blender and serve with a drizzle of lime juice and a little chopped coriander to taste.

Mediterranean Chicken Salad

The delicious dressing is prepared using good quality extra-virgin olive oil, balsamic vinegar, garlic, red onion and freshly ground black pepper. To prepare the salad, grill some skinless chicken breasts after rubbing them with a crushed garlic clove to infuse flavor. Slice into strips and arrange on individual plates by laying them on a bed of lettuce and sliced black olives. Drizzle with the dressing and decorate with a few slices of orange.

All of these lunch ideas are simple to make, taste great, are filling and cheap to prepare. They are all extremely low in sodium and use herbs and spices instead of salt to bring out their wonderful flavors and aromas. If you’re concerned about your blood pressure or the amount of sodium you’re consuming in your daily meals, the DASH diet is well worth taking a look at.


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