The DASH diet is the healthiest way to eat, according to the American Heart Association.
DASH is low in salt, sugar, processed foods, and alcohol. She prioritizes whole foods.
Nutritionists who specialize in the DASH diet shared recipes including tacos with Business Insider.
We asked two dietitians who specialize in the DASH diet, a heart-healthy diet, to share their favorite recipes.
Crockpot Moroccan Pumpkin Chicken
For this One skillet recipeAll you have to do is fry the ingredients and then cook them over low heat for four hours.
“This Moroccan dish blends sweet and warm spices with a little heat to add great flavor to your weekly meals,” said Danielle Smith, a registered dietitian with the Dietitians Network. Top Nutrition CoachingBusiness Insider said.
Slow cooked chicken taco
This is very easy Chicken tacoCook the marinated chicken in the slow cooker or oven. Assemble your tacos by loading corn tortillas with cabbage slaw, avocado, lime, and chicken.
To boost the fiber content of this meal, Smith recommended adding vegetables of your choice — try a salad in the summer or roasted vegetables in the winter for extra seasonal nutrients.
Roasted Kabocha Squash Soup
A twist on the classic squash soup, This recipe The company uses a variety of Japanese winter squash that is high in fiber and a good source of vitamin C, vitamin A and antioxidants as well as other micronutrients, Smith said.
All you have to do is sauté the onions and the rest of the vegetables while roasting the squash, before combining them with spices like ginger and cumin, as well as coriander, before blending.
Smith said that protein sources such as chickpeas or lentils can be added to make this meal balanced. If you use the recommended amount of salt in a recipe, you need to be mindful of your sodium intake for the rest of the day.
this Classic chili recipe It’s a great source of lean protein because it uses ground turkey, but you can also add seasonal vegetables, such as in This is turkey and pumpkin chili recipe.
Smith said the beans in chili are an excellent source of fiber, which will keep you feeling full longer, but she recommended rinsing them to reduce the sodium content.
Vegetable and chickpea stew, Moroccan style
Rosanne Rustrecommended by a registered dietitian and co-author of the book “DASH Diet For Dummies.” This recipe is inspired by North Africa Because it is full of vegetables, rich in fiber, and low in saturated fat. All you have to do is fry the vegetables and chickpeas with tomato paste and spices and add the broth before serving it with couscous.
“Including beans and legumes each week is a smart move for your DASH meal planning,” Rost said, and the chickpeas in this recipe are a great way to add more to your diet.
Chicken tray with mustard and honey
this One skillet recipe It’s easy – spread the chicken, potatoes, and vegetables on a baking sheet, season with honey, mustard, and curry powder, and bake for 30 minutes.
Smith said you can change this recipe according to the seasons as well, such as replacing potatoes with sweet potatoes or using pumpkin and squash in the winter.
Baked salmon and asparagus
this recipe It’s very simple: All you have to do is bake salmon and asparagus with fresh herbs and some lemon, and serve it with a complex carbohydrate of your choice. Smith recommends quinoa or farro.
Roasted beet and lentil salad
My beloved DASH diet includes beets, This is a winter salad It is a great choice for a light lunch or to accompany a meal.
To prepare it, grill and fry the beetsthat it Green tops, then tossed with lentils, carrots and onions before dressing with a simple vinaigrette.