3 Easy And Wholesome DASH Diet Dinner Ideas!

diet salad photo

You might already be aware that the DASH diet is one of the major ways by which you can keep your blood pressure levels under control. In fact, it is a clinically proven fact. This diet is basically a low-sodium diet – it’s seen that if your body has more of sodium, then there’s a high risk of high blood pressure. We have covered a lot more on the different facets of the DASH diet elsewhere, and so here we will launch straight into the DASH diet dinner ideas…

We bring you 3 dinner preparations – all of them are easy and do not take much time to prepare. So you can easily try them out for your weekday dinner, and you can even warm up the leftovers for the next day!

Let’s start with one of the simplest dishes we have…it is quite wholesome and tasty.


A stir fry is always a good way to have your poultry and vegetables and this preparation is based on broccoli and chicken. So here are the ingredients that you will need:

  • Orange juice – 1/3rd of a cup
  • Low-sodium soy sauce – 1 tbsp.
  • Szechuan sauce – 1 tbsp.
  • Cornstarch – 2 tsp.
  • Cooked brown rice – 2 cups
  • Sesame seeds for garnish – 1 tbsp
  • Canola oil – 1 tbsp.
  • Boneless chicken breasts, cut into 1 inch pieces – 1 pound
  • Frozen broccoli florets – 2 cups
  • Frozen snow peas – 6 oz.
  • Cabbage(shredded) – 2 cups

Now for the method of preparation:

  • Take a small bowl to mix the orange juice, soy sauce, Szechuan sauce and cornstarch. Once mixed, set it aside.
  • Now heat the canola oil in a wok and add the chicken pieces. Stir fry till cooked, it should take around 5-7 minutes.
  • Next, add the frozen broccoli and peas, the cabbage, and the sauce and cook through till all the vegetables are well cooked.
  • Serve with the brown rice, with sesame seeds on top!
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Moving on the next recipe lined up for you…this is again an easy one, with shrimps as the main highlight.

Here are the ingredients you will need:

  • Olive oil – 2 tbsp. (divided)
  • Large shrimp (deveined & peeled) – 1 lb.
  • Medium sized onion – 1
  • Garlic cloves minced – 4
  • Fresh sage, chopped – 2 tsp.
  • Balsamic vinegar – 2 tbsp.
  • Fat-free low sodium chicken broth – ½ cup
  • Cannellini beans (washed, rinsed and drained) – 15 oz.
  • Baby spinach – 5 cups
  • Crumbled reduced-fat feta cheese – 1 and ½ ounce

And now for the method of preparation:

  • Heat 1 tablespoon of olive oil in a non-stick skillet, over a medium flame. Cook the shrimp till it turns opaque, and then set aside. It should take about 5-7 minutes.
  • Now heat the remaining oil and add the onion, sage, and garlic. Cook for about 4 minutes till the ingredients turn golden. Keep stirring.
  • Now add the vinegar and cook for 30 seconds.
  • Next add the broth, and bring to a boil. Then continue cooking for about 2 minutes, now add the spinach and beans. Cook till the spinach wilts, it takes about 2-3 minutes.
  • Now remove from the heat and stir in the shrimp. Garnish with the feta cheese and serve hot!

The next preparation is in keeping with our series of wholesome recipes, in fact, this would qualify as…

One Pot Spaghetti

Here are the ingredients:

  • Lean ground beef – ½ pound
  • Medium sized onion (chopped) – 1
  • Water – 3 and ½ cups
  • Tomato sauce – 15 ounces
  • Dried oregano – 2 tsp.
  • Parmesan cheese(shredded) – 1 cup
  • Sugar – ½ tsp.
  • Garlic powder – ½ tsp.
  • Rosemary – ½ tsp.
  • Pepper – 1/4th of a tsp.
  • Broken spaghetti – 2 cups
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And now for the method of preparation:

  • Cook the meat and onions in a large skillet till brown.  Make sure to drain any fat.
  • Add the water and stir in sauce and spices/herbs – bring to a boil.
  • Add the spaghetti last and cover the pan to cook. Keep stirring often so it doesn’t stick to the pan.
  • When spaghetti is tender top with the parmesan and serve hot.

That’s it – 3 easy-to-make and wholesome DASH diet dinner ideas for you – we have selected and compiled the recipes that would be easy to prepare. After all, you don’t feel like spending hours in the kitchen after a hard day at work, just to prepare dinner! Plus, who needs the extra stress over and above high blood pressure anyway! So try these out and you can add your own twists too – just as long as you stick to the DASH diet principles. Bon appétit!

Toni Wolf

Love to write and research about health related topics, like to play some competitive games and do some diverse exercises to keep me fit. My goal is to achieve a better income source in the internet while gaining a lot of knowledge. My intentions are usually not evil ;-). This content though on this site is something which is not 100% to trust, since it is not researched that deeply all the time. It is generally based on the knowledge of other sources. Still I want you to enjoy my site and the love I put in my site <3 Keep Healthy and take care of your body and soul <3

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