Dash Diet: 5 Quick Breakfast Ideas

The DASH diet has been created especially for people who suffer from high blood pressure or hypertension, and all of the foods that are used in the diet tend to be low in sodium. Compared to other diets, the DASH diet does not exclude a lot of foods, which can appeal to many people. Rather, it substitutes high-sodium ingredients with others that retain the flavor and textures of the original recipes.  

Breakfast is the most important meal of the day, and there’s no reason to skip it if you’re following this eating plan. Here are a few quick and easy ideas for you to try.

Iced Espresso Latte

A deliciously refreshing variation on the traditional morning espresso, simply combine a couple of cups of decaf espresso, some golden sugar and a cup of milk in a jug and stir. If you like, you can add a little almond syrup for more flavor. After chilling in the fridge, pour into tall glasses and top with a little fat-free whipping and serve.


There is no need to give up this family favorite, even if you’re watching your blood pressure! This recipe uses canola oil and fat-free milk in place of butter and  salt.

In a large bowl, mix together buckwheat and plain flour, some sugar, a little baking powder, canola oil, milk and egg whites and cook the batter on a hot griddle. Try serving with some sliced fruit instead of the usual maple syrup.

Muesli Bars

Although these need to be baked in the oven, once you have them made they are ready to eat and can be stored in the kitchen cupboard for the ultimate quick breakfast on the go.

Mix together some oats, soy flour, chopped nuts and dried fruit, wheat germ and fat-free dry milk. In a saucepan, combine some olive oil with a little peanut butter and honey over a low heat. Pour this into the dry ingredients, mix up and spread in a baking tin to cook for 30 minutes.

Cinnamon Buns

Again, these take a little preparation beforehand, but can then be stored in the freezer and taken out to quickly cook in the oven in minutes. The gorgeous aroma of fresh cinnamon bread in the morning is unbeatable!

Heat fat-fee milk and canola oil in a saucepan before combining with a mixture of yeast, whole-wheat flour, fat-free milk, eggs, cinnamon, raisins and a little brown sugar. Knead and set aside to rise before baking in the oven for just around 5 minutes for a wonderfully satisfying breakfast idea.

Banana and Berry Shake

This is a great way to get two of your recommended five portions of fruit and veggies per day, and is very simple to make in the mornings if you’re in a hurry.

Pour some soy milk into a blender along with a handful of frozen berries, a banana and a cup of yoghurt and blitz together. Serve in a tall glass. Made in seconds, this is filling, nutritious and easy to digest.

The DASH diet is great for both those with hypertension as well as those that may be susceptible to it. These suggestions for a quick breakfast are good, common sense ideas that almost everyone can benefit from.


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