Dash Diet: 5 Easy Dinner Ideas

The DASH Diet was specifically created to help assist in lowering blood pressure in people with hypertension. DASH itself is an acronym for Dietary Approaches to Stop Hypertension. One of the main culprits in raising blood pressure is sodium, and it is a common ingredient in many of today’s processed and ready-made meals. Therefore, many of the recipes that feature on the DASH diet have reduced levels of sodium, rather than cutting out lots of calories.

Let’s take a look at some easy dinner ideas for those of you who are interested in taking up this diet.

Slow-Baked Chicken and Rice

Using a skinless chicken breast, cook it slowly in a sealed container such as a pressure-cooker; add some celery, chopped onions, fresh tarragon, unsalted chicken broth and a generous glug of white wine to the mix. Simmer for around 10 minutes until the chicken is cooked. 

To absorb the liquid, stir in a packet of wild rice and leave the whole lot to cook slowly for around 90 minutes. The tarragon and onions give a wonderful aroma and flavor that reduces the need for any additional salt.

Asian Salmon 

Combine the strong flavors of garlic, ginger, soy sauce and pineapple juice together in a bowl before adding skinned salmon fillets to the mixture. Marinate in the fridge for around 60 minutes.

Remove and wrap the fillets in aluminum foil after sprinkling each one with a little sesame oil and and ground black pepper. Bake in the oven for around 10 minutes on each side and serve.  

The soy sauce in this recipe is a great low-sodium substitute to salt, and is used to great effect in hundreds of Asian dishes.

Chicken Goujons with Mustard and Honey Dip

A favorite with kids and adults alike, this is simplicity itself to make.

Cut some skinless chicken breasts into thick slices and add to a large bowl containing fat-free milk. Remove and place on a clean surface before coating them with a mixture of plain flour, salt and pepper. Fry for a couple of minutes on each side in a little canola oil and set on some kitchen towels to drain.

Serve hot with a dip made simply by mixing some dijon mustard with a little honey.

Baked Broccoli with Cheese

A great idea for vegetarians, and a wonderful way to get kids to eat broccoli!  

Lightly saute the broccoli with a little chopped onion and some water until tender. In a separate bowl, combine some egg substitute with shredded cheese and a little milk. Mix the whole lot together in a baking dish and bake in the oven for around 45 minutes. Remove and sprinkle some more shredded cheese on top before serving.


An all-time family favorite, this is easy to prepare and you can make a large amount of it and freeze what isn’t eaten for another day.

In a large pot, brown lean beef and mince together with a chopped onion until cooked through. Drain off the excess liquid. Add some chopped tomatoes, a can of kidney beans, chopped celery, chili powder and a pinch of sugar before simmering for around 10 minutes. You can adjust the consistency by adding a little water if it’s too dry, or cornmeal if too wet. Allow to simmer again for 15 minutes until all the flavors have combined.

Serve hot with white rice or wholemeal flatbreads.


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