I always prefer Salad lunch with vegetables , as I called them the ruler of the DASH diet because vegetables are high in potassium, which has been shown to counteract the effects of sodium, thus regulates blood pressure. The DASH diet recommends 4,700 milligrams of potassium per day.
Servings: 6
What do you need?
- Fresh Corn Kernels (3/4 cup)
- Sliced cucumber (3/4 cup)
- Diced Onion (1/4 cup)
- Bacon (1/2 cup)
- Chicken breasts without the bones (1 pound)
- Finely sliced romaine lettuce (6 cups)
- Cherry Tomatoes (3/4 cup)
- Cheese Crumbled (1/2 cup)
- Peeled Avocado (one)
- Red Wine vinegar (3 tablespoon)
- Granulated Sugar (2 teaspoon)
- Chopped shallot (2 tablespoon)
- Lemon juice (3 tablespoon)
- Dijon Mustard (2 tablespoon)
- Oregano (1/2 teaspoon)
- Parsley (1 1/2 teaspoon)
- Olive Oil (2/3 cup)
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Quick Tip Don’t add additional salt to enhance the flavor. Remember, you are on the DASH diet. |
How to prepare?
- In a medium bowl, combine all of the ingredients.
- Mix half of the dressing with chicken breast and marinate from 1-8 hour (Separate half dressing for later use).
- Grill should be preheated to medium to high heat. Grill the chicken after it has been marinated.
- Brown chicken on each side for 5-6 minutes.
- Slice the chicken after it cools.
- In a large bowl, place lettuce. Over the lettuce, drizzle half the dressing.
- Arrange the chicken, tomatoes, corn, cucumber, red onion, bacon, blue cheese and avocado on top of the lettuce. Serve immediately with the remaining dressing.
Key Benefits
Immunity booster, Diabetes friendly, Healthy aging & High fiber.
Your DASH diet benefits from these ingredients
Fiber-rich fresh corn kernels
Corn kernels are not only delicious but also loaded with dietary fiber. By promoting feelings of fullness, fiber promotes healthy digestion and weight management. Aside from providing essential vitamins and minerals, corn is also a good source of folate, an essential mineral for cell division and growth.
Cucumber slices: Hydrate your skin
Approximately 90% of cucumbers are water, making them a great choice for keeping hydrated. Furthermore, they contain silica, which promotes collagen production in the skin. Stay hydrated while achieving glowing skin by including cucumber slices in your DASH diet.
Onion Flavor and Antioxidants
Your dishes will taste better with onions, and they are packed with antioxidants. By fighting free radicals, antioxidants reduce oxidative stress and inflammation in the body. Aside from supporting heart health, onions lower cholesterol.
Moderation with bacon
When consumed in moderation, bacon can still be part of a DASH diet. The savory flavor of bacon enhances your meals. Reduce your intake of sodium and saturated fat by choosing lean, uncured bacon varieties.
Boneless chicken breasts: A lean protein source
Lean protein can be found in skinless, boneless chicken breasts. Following the DASH diet can help you maintain muscle mass because they are low in saturated fat.
Romaine Lettuce: Rich in nutrients
Vitamin K is an important component of bone health and is found in romaine lettuce. In addition to being low in calories, it is a great choice for weight management. Lettuce’s fiber content aids digestion and contributes to fullness.
Antioxidant-rich cherry tomatoes
Aside from being sweet and flavorful, cherry tomatoes also contain antioxidants like lycopene. In addition to reducing chronic disease risks, antioxidants contribute to the overall wellbeing of the body. You can boost the nutritional value of your DASH diet by including cherry tomatoes in it.
Bone-building calcium in cheese crumbles
You can add rich flavor and creamy texture to your dishes with crumbled cheese, when used in moderation. It contains calcium, which is necessary to maintain strong bones and teeth. Maintain a heart-healthy DASH diet by choosing low-fat varieties of cheese.
Avocados: Heart-healthy fats
In addition to its healthy monounsaturated fats, avocado is a unique fruit. In addition to lowering bad cholesterol levels, these fats can reduce heart disease risk. The avocado is also a good source of potassium and fiber, which are essential nutrients.
A Flavorful Dressing with Red Wine Vinegar
Your salads and dishes will taste tangier with red wine vinegar. This salad dressing is low-sodium, making it compatible with the DASH diet.
Nutritional value of chopped shallots
As well as providing many vitamins and minerals, shallots add flavor to recipes. Antioxidants in them may reduce the risk of chronic diseases. You can enhance the taste of your DASH diet by adding chopped shallots.
A Zesty Twist on Lemon Juice
Your dishes will taste zesty and refreshing with lemon juice. This low-calorie condiment provides vitamin C, an essential nutrient for skin health and immune function, while enhancing your meals’ taste.
Low-Sodium Dijon Mustard
Ketchup and mayonnaise can be replaced with Dijon mustard as a flavorful condiment. Adding it to your dishes adds a tangy kick that doesn’t compromise your DASH diet goals.
Flavorful herbs: oregano and parsley
Adding oregano and parsley to your DASH diet meals will enhance the taste. Despite their low calorie content, they provide some essential vitamins and minerals.
Conclusion
Making heart-healthy choices is the goal of the DASH diet, and the above ingredients can enhance your culinary repertoire. In addition to improving digestion and lowering chronic disease risk, these ingredients are packed with fiber and antioxidants. With these ingredients thoughtfully integrated into your DASH diet, you can enjoy delicious and nutritious meals while improving your health.
FAQs
Does the DASH diet allow bacon?
Bacon can be included in moderation, but choose lean, uncured varieties to avoid saturated fat and sodium.
What are the health benefits of cherry tomatoes?
Lycopene in cherry tomatoes reduces the risk of chronic diseases and promotes overall health.
What makes avocados a healthy DASH food choice?
Monounsaturated fats found in avocados lower bad cholesterol levels and reduce the risk of heart disease.
Can red wine vinegar be used as part of a DASH diet?
For DASH diet recipes, red wine vinegar can replace traditional salad dressings with a flavorful, lower-sodium alternative.
