15 DASH Diet Phase 1 Recipes

Grilled Lemon Herb Chicken

This flavorful and juicy Grilled Lemon Herb Chicken is perfect for the first phase of the DASH diet, bringing zest and freshness to your meal.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 lemons, juiced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• Salt and pepper to taste

Cooking method

1. In a bowl, mix lemon juice, garlic, olive oil, rosemary, thyme, salt, and pepper to create a marinade.
2. Place chicken breasts in a resealable bag and pour the marinade over them. Seal the bag and refrigerate for at least 2 hours.
3. Preheat the grill to medium-high heat.
4. Remove chicken from the marinade and grill for 6-7 minutes on each side or until fully cooked.
5. Let the chicken rest for a few minutes before serving.

Quinoa Stuffed Bell Peppers

These Quinoa Stuffed Bell Peppers are a colorful and nutrient-packed dish that fits perfectly into your healthy eating plan.

Ingredients

• 4 large bell peppers
• 1 cup quinoa, rinsed
• 2 cups low-sodium vegetable broth
• 1 cup chopped tomatoes
• 1 cup black beans, drained and rinsed
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Cooking method

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds.
3. In a saucepan, bring quinoa and vegetable broth to a boil, then simmer until quinoa is fluffy.
4. In a bowl, combine cooked quinoa, tomatoes, black beans, cumin, smoked paprika, salt, and pepper.
5. Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
6. Cover with foil and bake for 30-35 minutes until peppers are tender.

Zesty Citrus Shrimp Skewers

These Zesty Citrus Shrimp Skewers offer a light and refreshing taste for a quick and flavorful meal.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 1 orange, juiced
• 2 limes, juiced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• Salt and pepper to taste

Cooking method

1. In a bowl, mix orange juice, lime juice, olive oil, garlic, chili powder, salt, and pepper.
2. Add shrimp to the marinade and let it sit for 20 minutes.
3. Preheat grill to medium-high heat and thread shrimp onto skewers.
4. Grill shrimp skewers for 2-3 minutes per side, until opaque and cooked through.

Baked Lemon Garlic Salmon

Enjoy the heart-healthy benefits of Baked Lemon Garlic Salmon with its simple yet delicious flavors.

Ingredients

• 2 salmon fillets
• 1 lemon, sliced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh dill for garnish

Cooking method

1. Preheat the oven to 400°F (200°C).
2. Place salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and sprinkle with garlic, salt, and pepper.
4. Top with lemon slices and bake for 12-15 minutes, until salmon is cooked through.
5. Garnish with fresh dill before serving.

Kale and Avocado Salad

This Kale and Avocado Salad is a nutrient-rich dish that adds a burst of greens and healthy fats to your day.

Ingredients

• 4 cups kale, chopped
• 1 avocado, diced
• 1 lemon, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method

1. In a large bowl, massage kale with olive oil, lemon juice, salt, and pepper until softened.
2. Add diced avocado and toss gently to combine.
3. Serve immediately as a refreshing side or light main dish.

Spaghetti Squash Primavera

Spaghetti Squash Primavera offers a low-carb version of a beloved classic, loaded with vibrant vegetables.

Ingredients

• 1 medium spaghetti squash, halved and seeded
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Cooking method

1. Preheat the oven to 375°F (190°C).
2. Rub the inside of the spaghetti squash with 1 tablespoon of olive oil, salt, and pepper.
3. Place spaghetti squash halves face down on a baking sheet and bake for 40 minutes.
4. In a skillet, sauté zucchini, bell pepper, and cherry tomatoes with remaining olive oil, Italian seasoning, salt, and pepper.
5. Scrape the inside of the baked squash with a fork to create strands and mix with sautéed vegetables.

Herb-Crusted Tilapia

Light and crispy, Herb-Crusted Tilapia is a flavorful dish that's quick and satisfying.

Ingredients

• 4 tilapia fillets
• 1 cup whole wheat breadcrumbs
• 2 tablespoons parsley, chopped
• 1 tablespoon thyme, chopped
• 1 lemon, zested
• Salt and pepper to taste

Cooking method

1. Preheat oven to 400°F (200°C).
2. Mix breadcrumbs, parsley, thyme, lemon zest, salt, and pepper in a shallow dish.
3. Press each tilapia fillet into the breadcrumb mixture, ensuring an even coat.
4. Place coated fillets on a greased baking sheet and bake for 10-12 minutes, until the fish is flaky.

Veggie Omelette

Whip up a Veggie Omelette packed with colorful veggies for a nutritious start to your day.

Ingredients

• 4 eggs
• 1/2 cup spinach, chopped
• 1/4 cup bell peppers, diced
• 1/4 cup mushrooms, sliced
• Salt and pepper to taste

Cooking method

1. In a bowl, whisk eggs with salt and pepper.
2. Heat a non-stick skillet over medium heat and add spinach, bell peppers, and mushrooms.
3. Pour eggs over the vegetables and cook until set, folding the omelette in half before serving.

Lentil Soup

This hearty Lentil Soup is a warming dish that’s rich in both flavor and protein.

Ingredients

• 1 cup lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking method

1. In a large pot, sauté onion, garlic, carrots, and celery until softened.
2. Add lentils, vegetable broth, cumin, salt, and pepper.
3. Bring to a boil, reduce heat, and simmer for 30-40 minutes until lentils are tender.

Berry Chia Pudding

Berry Chia Pudding serves as a delightful and healthy dessert or breakfast option.

Ingredients

• 1/4 cup chia seeds
• 1 cup almond milk
• 1 tablespoon honey
• 1 cup mixed berries

Cooking method

1. In a bowl, whisk together chia seeds, almond milk, and honey.
2. Refrigerate for at least 4 hours or overnight until thickened.
3. Serve topped with mixed berries for a refreshing treat.