Dash Diet Recipes To Keep You Healthy In 2023

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Dash Diet Recipes To Keep You Healthy in 2023

What Is the Dash Diet?

The DASH diet is a healthy eating plan developed by the National Institutes of Health (NIH) to lower blood pressure. It stands for “Dietary Approaches to Stop Hypertension” and has been proven to help reduce blood pressure and improve overall health. The diet emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy, while limiting saturated fat, trans fat, salt, and added sugars. It is not a fad diet, but rather a lifestyle change that can help you achieve your health goals.

Benefits Of The Dash Diet

The DASH diet has many benefits, including:

Lowering blood pressure and cholesterol levels
Improving heart health
Reducing the risk of stroke and other cardiovascular diseases
Lowering the risk of type 2 diabetes
Reducing the risk of certain cancers
Improving digestive health
Increasing energy levels
Boosting immunity
Improving mental health and mood

Dash Diet Recipes to Try in 2023

The DASH diet is a great way to improve your health and prevent chronic diseases. Here are three delicious recipes to get you started:

Vegetarian Lentil Chili

1 tablespoon extra-virgin olive oil
1 large onion, chopped
3 cloves garlic, minced
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups cooked lentils
2 (14.5-ounce) cans diced tomatoes, undrained
1 (15-ounce) can black beans, rinsed and drained
2 cups vegetable broth
1 cup corn kernels
1/4 cup chopped fresh cilantro

Heat the oil in a large pot over medium heat. Add the onion and garlic and cook, stirring occasionally, until the onion is softened, about 5 minutes. Stir in the cumin, oregano, paprika, salt, and pepper and cook for 1 minute. Add the lentils, tomatoes, beans, broth, and corn and bring to a boil. Reduce the heat to low and simmer, stirring occasionally, until the chili is thickened, about 20 minutes. Stir in the cilantro and serve.

Avocado and Black Bean Salad

2 avocados, diced
1 (15-ounce) can black beans, rinsed and drained
1/2 red onion, diced
1/2 red bell pepper, diced
1/4 cup chopped fresh cilantro
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lime juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

In a large bowl, combine the avocados, beans, onion, bell pepper, and cilantro. In a small bowl, whisk together the oil, lime juice, salt, and pepper. Pour over the avocado mixture and toss to combine. Serve immediately.

Chocolate Oatmeal Cookies

1 cup rolled oats
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup canola oil
1/4 cup packed light brown sugar
1/4 cup honey
1 teaspoon vanilla extract
1/2 cup semisweet chocolate chips

Preheat the oven to 350°F. Line a baking sheet with parchment paper. In a large bowl, whisk together the oats, flours, baking soda, cinnamon, and salt. In a separate bowl, whisk together the oil, brown sugar, honey, and vanilla until well combined. Add the wet ingredients to the dry ingredients and stir until just combined. Fold in the chocolate chips. Drop the dough by the tablespoonful onto the prepared baking sheet. Bake for 10 to 12 minutes, or until the edges are golden brown. Cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.

Conclusion

The DASH diet is a great way to improve your health and lower your blood pressure. With the right recipes, you can enjoy delicious meals while still following the guidelines of the diet. Give these recipes a try and see how they can help you achieve your health goals in 2023.