Presents
Dash
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(Dietary Approaches to Stop Hypertension)
Recipe notes.
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DO NOT COOK WITH SALT OR ADD AT TABLE
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All eggs are large
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All timings are approximate, it can vary from oven to oven
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All nutritional values are a rough guide - different varieties and brands can change them slightly
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Where stock is called for you may use low salt/sodium stock cube, normally 1 cube to every 250ml of water (I personally love the Kallo range I get in Tesco)
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Where breadcrumbs are needed, feel free to process wholewheat bread 1 slice is approx. 15g of breadcrumbs
Glossary
Tsp = teaspoon
Tbs = tablespoon
l. = litre
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Tips for shopping and meal planning
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Shopping Tips:
Make a List: Plan your meals for the week and create a shopping list. Stick to the list to avoid impulsive purchases.
Shop the Perimeter: Focus on the perimeter of the grocery store where fresh produce, lean proteins, and dairy products are typically located. This helps you choose whole, minimally processed foods. Choose Fresh
Produce: Select a variety of colorful fruits and vegetables. These are rich in vitamins, minerals, and antioxidants.
opt for Whole Grains: Choose whole grains like brown rice, quinoa, whole wheat pasta, and oats. These provide fibre and essential nutrients recommended by the DASH diet.
Select Lean Proteins: Choose lean protein sources such as skinless poultry, fish, beans, lentils, and tofu. Limit red meat and opt for lean cuts.
Go for Low-Fat Dairy: Choose low-fat. These provide essential nutrients like calcium and are in line with the DASH diet recommendations.
Read Labels: Check food labels for sodium content. Choose products with lower sodium levels and be mindful of hidden sources of added salt.
Stock Up on Healthy Fats: Include sources of healthy fats like olive oil, avocados, nuts, and seeds. These fats are part of the DASH diet's emphasis on heart-healthy choices.
Limit Processed Foods: Minimize the purchase of processed and pre-packaged foods, which often contain high levels of sodium, added sugars, and unhealthy fats.
Buy in Bulk: Consider buying non-perishable items in bulk to save money. This can include whole grains, beans, and nuts.
Meal Planning Tips:
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Plan Balanced Meals: Ensure each meal includes a balance of fruits, vegetables, lean proteins, whole grains, and healthy fats. This aligns with the DASH diet principles. and being mindful of portion size - the handy hand guide is here to help
Cook in Batches: Prepare larger quantities of meals and freeze portions for later use. This helps with time management and ensures you have healthy options readily available.
Use Leftovers Creatively: Repurpose leftovers into new meals to avoid food waste. For example, grilled chicken can be used in salads, wraps, or stir-fries.
Include a Variety of Foods: Rotate through different fruits, vegetables, proteins, and whole grains to ensure a diverse and nutrient-rich diet.
Mindful Portion Control: Be conscious of portion sizes to avoid overeating. The DASH diet emphasizes balanced meals with appropriate portion sizes.
Prep Ingredients in Advance: Wash, chop, and portion out ingredients ahead of time. This makes cooking during the week more efficient.
Consider Seasonal Produce: Incorporate seasonal fruits and vegetables into your meal plans. They are often more affordable and fresher.
Plan for Snacks: Have healthy snacks, such as fresh fruit, vegetables with hummus, or Greek yogurt, readily available to prevent unhealthy snacking.
Stay Hydrated: Remember to include water as a beverage of choice. Staying hydrated is an important aspect of the DASH diet.
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By combining these grocery shopping and meal planning tips, you can establish a routine that aligns with the DASH diet principles and supports your overall health and well-being.