Cover with cold water and bring to a boil. Place the potato chunks and peeled garlic cloves in a large saucepan. Protein: 2 grams Dinner Side Dish: Garlic Mashed PotatoesĢ pounds all-purpose red or gold potatoes, scrubbed and cut into large chunks Return to the oven and continue baking until the broccoli starts to brown, about 8 to 10 more minutes. After the broccoli has cooked 15 minutes, drizzle the garlic oil over the broccoli and shake the baking sheet to coat the broccoli. Meanwhile, mix together 2 tablespoons olive oil, the garlic, and the red pepper flakes. Transfer to a rimmed baking sheet and bake for 15 minutes. Sprinkle with salt-free seasoning and pepper. In a large bowl, toss together the broccoli and 2 tablespoons olive oil. Protein: 34 grams Dinner Side Dish: Spicy Roasted Broccoliġ 1/4 pounds broccoli, large stems trimmed and cut into 2-inch pieces (about 8 cups) Sprinkle the salmon with black pepper, dill, and garlic.īake until the salmon is opaque in the center, about 20 to 22 minutes. Squeeze juice from one wedge of lemon over each fillet. Place the salmon fillets in the baking dish. Coat a glass baking dish with nonstick cooking spray. Protein: 17 grams Dinner: Easy Roasted Salmonġ/4 cup minced fresh dill (from one small bunch) Note: This recipe will make 2 cups of tuna that will keep in the fridge for 3 days, long enough for more meals! Press down to compact the tuna and the spinach. Make the sandwich with 1/2 cup tuna salad and 1/4 cup baby spinach leaves. Season with salt-free seasoning blend and pepper. Drizzle with the olive oil and lemon juice, and stir. One 6.4-ounce pouch light tuna packed in waterġ/2 medium cucumber, peeled, seeded, and dicedġ/2 small red onion, peeled and diced (about 1/4 cup)Ĭombine the tuna, cucumber, onion, celery, and dill weed. Protein: 11 grams Lunch: Tuna Salad and Spinach Sandwiches Scoop into 1/4-cup portions, and place each portion in a zip-top snack bag. Protein: 11 grams Snack: Soy Nut and Apricot Trail Mix Place all ingredients in a blender and process until smooth. “DASH is great for anyone who wants to lower blood pressure and reduce their risk of heart disease.” - Melissa Rifkin, RD Breakfast: Chocolate Smoothie With Avocado and Banana To get you started, here are a day’s worth of tasty DASH-friendly recipes shared by nutrition and fitness expert Janet Bond Brill, PhD, RD, in her book, Blood Pressure Down.
“People hear the word ‘diet’ and want to run the other way, but DASH is great for anyone who wants to lower blood pressure and reduce their risk of heart disease.” The key to eating well isn’t banning “bad” foods, but embracing the good-for-you options, says Melissa Rifkin, RD, a bariatric dietitian at Montefiore Medical Center in New York. It's simpler, and tastier, than you may think.
The DASH (Dietary Approach to Stop Hypertension) diet helps you control your blood pressure.
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