DASH Toward a Healthier You

While many people are aware of the general health benefits of eating fruits and vegetables, did you know that they are also an important way to add more potassium, magnesium, and fiber into your diet?  These nutrients are known to promote good heart health, lower blood pressure and LDL cholesterol, and are plentiful in what is called the Dietary Approaches to Stop Hypertension (DASH) diet.  

So, what exactly is the DASH diet?  The DASH diet is an approach that continues to be ranked as one of the top diets by U.S. News & World Report (2023). (While it is called a diet, think of it more a heart-healthy eating plan.) In short, it is a plan that emphasizes meals built around fruits, vegetables, and whole grains, while also limiting saturated fats. It requires no special foods, and is healthy for the whole family.  In fact, researchers at the National Heart, Lung, and Blood Institute (n.d.) found that the DASH diet is one of the best lifestyle changes a person can make to control their blood pressure.  

In the DASH diet, foods that are high in saturated fat (such as fatty meats, whole milk, butter, and tropical oils) should be replaced with heart-healthy versions (such as fish, poultry, beans, nuts, low-fat dairy products, and vegetable oils). Additionally, whole grains are recommended over refined grains (such as using whole grain pasta rather than white pasta).

And DASH-aware meals can be made anytime. Try preparing dishes that highlight seasonal favorites, such as asparagus in the spring, sweet corn in the summer, and squash in the fall.

The bottom line is that, regardless of how (or when) you incorporate elements of the DASH diet into your meal prep, make changes in a way that you can easily maintain so that the DASH diet can become a part of your family’s lifestyle.  

Recipes

Pasta Primavera with White Beans Recipe

6 servings | serving size: ⅙ of recipe

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash the whole, fresh produce by rinsing the spinach and basil and gently rubbing the onion, garlic, zucchini, and cherry tomatoes under cold, running water. Prewashed, packaged items do not require further washing.

Ingredients

• 16-ounce box of whole wheat penne pasta
• 2 Tablespoons olive oil
• 1 red onion, chopped
• 3 garlic cloves, minced
• 2 zucchini or yellow squash, chopped
• 2 cups cherry tomatoes, chopped
• 2 cups chopped spinach
• 1 Tablespoon Italian seasoning
• 1½ cups cooked white beans or 1 (15-ounce) can of no salt added white beans, drained and rinsed
• ½ cup chopped fresh basil
• ½ cup shredded parmesan cheese

Directions

1. In a large pot, cook the pasta al dente according to package directions. Drain and add back to the pot. Set aside.
2. Meanwhile, in a large skillet, heat olive oil over medium-high heat. Add the onion. Cook for two minutes, stirring occasionally.
3. Add the garlic, onion, zucchini, tomatoes, spinach, and Italian seasoning to the pan. Put on the lid and cook for 10 minutes, stirring every two minutes.
4. Add the beans, put the lid back on, and cook for another five minutes.
5. In the large pot, combine the pasta, beans, vegetables, basil, and parmesan cheese. Heat over medium heat for about one minute while tossing the pasta until it is evenly coated.

Adapted from a recipe written by Olivia Weinstein, MS, RDN of Boston Medical Center

Black Bean and Corn Salad with Chipotle-Honey Vinaigrette Recipe

6 servings | serving size ⅙ of recipe

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash the whole, fresh produce by rinsing the cilantro and gently rubbing the lemon, corn, onion, red bell pepper, avocado, lime, and garlic under cold, running water. Prewashed, packaged items do not require further washing.

Ingredients

• 2 ears of corn, cut from the cob; 2 cups of cooked frozen corn; or 1 (15 ounce) can no salt added corn, drained and rinsed
• 1½ cups cooked black beans or 1 (15 ounce) can no salt added black beans, drained and rinsed
• 1 red onion, diced
• 1 red bell pepper, diced
• ½ cup chopped fresh cilantro (plus more for garnish)
• 1 avocado

Dressing:

• 2 Tablespoons red wine vinegar
• 2 Tablespoons lime juice (from 1–2 limes)
• 2 Tablespoons honey
• 3 Tablespoons olive oil
• 1 large clove garlic, roughly chopped
• ¼ teaspoon dried oregano
• ¾ teaspoon cumin
• ¼ teaspoon ground black pepper
• 1 Tablespoon diced peppers from canned chipotle peppers in adobo sauce (or chili powder, to taste)

Directions

1. In a large bowl, mix the corn, beans, red onion, red bell pepper, and cilantro.
2. Combine the dressing ingredients in a blender or mini food processor; process until smooth.
3. Pour the dressing over the salad and toss well. Cover and refrigerate for at least one hour or, preferably, overnight.
4. Just before serving, slice the avocado and toss gently into salad. If desired, garnish with chopped cilantro.
5. Serve as a cold salad or salsa.

Recipe adapted from Once Upon a Chef with Jenn Segal

References:

Hinzey, E. (2023, June 16) What is the DASH diet? U.S. News & World Report.

National Heart, Lung, and Blood Institute. (n.d.). DASH eating plan. National Institutes of Health and U.S. Department of Health and Human Services.