DAsh DIet Recipes 

There are many dash diet recipes so I won't list them all but I'll give you a few so you can try out the DASH diet firsthand. 

Pizza Margherita

Pizza margherita on a white plate with a mint leaf in the center of the pizza

Ingredients: For the dough yo will need one teaspoon of dry yeast, 3/4 cup of lukewarm water, 3/4 cup whole wheat flour. 2 tablespoons of barley flour, 2 tablespoons gluten (this can be substituted or removed), 1 tablespoon of oats, 1/2 tablespoon of olive oil (or vegetable oil).ball

For the toppings you will need 2.5 cups chopped spinach (raw), 2.5 cups sliced tomatoes, 0.25 cup chopped basil, 1 tablespoon finely chopped oregano, 1 tablespoon chopped garlic (or sodium free garlic powder or granules,) 1 teaspoon black pepper, and 2 ounces of fresh mozzarella. 

Directions: Dissolve yeast in lukewarm water and leave it for about 5 minutes. Mix all dry ingredients and add oil and water and yeast when the 5 minutes are up. Knead manually. Electric mixers are unnecessary. Roll into ball, slightly flatten and leave in refrigerator for at least an hour to rise. 

While waiting for the dough to rise, preheat oven at 450F. Flour up your tray or baking sheet so the pizza dough won't stick, use a rolling pin and spread the dough in a circle, make sure it is 0.25 inch thick. Spread out all your toppings. Leave in oven until crust is golden brown and cheese is melted. This will take about 10 minutes. 

Cinnamon Rolls 

Small cinnamon rolls without sugar glazing on a white background next to other cinnamon rolls and ground up cinnamon that's in a pill

Ingredients: 1 cup fat free milk or soy milk, 0.25 cup canola oil, 0.33 cup sugar, 2 packages yeast, 0.25 cup warm water, 0.25 tablespoon salt or salt substitute, 1 egg, 2 egg whites, 3 cups plain flour, 2.5 cups whole meal flour, 2 tablespoons ground cinnamon, 0.75 cup brown sugar, 0.25 cup cold apple juice, and 0.25 cup raisins. 

Directions: Heat milk until right before it reaches a boil and mix in the sugar, salt, and oil. Remove from heat and leave to cool. 

Mix yeast and warm water in small container and leave for 5 minutes. 

Use an electric mixer to beat the egg and egg whites, add the yeast and water, and the now cooled down milk. Slowly and gradually add flour until dough softens and smoothes. 

Sprinkle flour on a surface to keep the dough from sticking and knead dough until rubbery. Put dough back in bowl and cover in cling film, put in a warm place (not under the sun) until it has doubled in size. Take dough out and cut in half, put back in bowl and let it sit again for 10 more minutes. 

While your dough is getting ready; mix cinnamon, brown sugar, and raisins. Prepare your baking sheet; you can grease it with oil or butter. 

Roll out both halves of dough until rectangle shaped and sprinkle each with cinnamon mixture, roll them up and put on the baking sheet. Leave and let it rise until double in size. 

Preheat the oven to 350F.

Heat the apple juice until it thickens in viscosity. Use the juice to brush the rolls before they go in the oven. Leave until golden brown. 

Buttermilk Waffles

Two buttermilk waffles on a brown plate with maple syrup and butter on top of the waffles

Ingredients: 1 cup whole meal flour, 1 cup plain flour, 0.5 teaspoon baking soda, 0.5 teaspoon baking powder, 2 cups buttermilk, 1 egg, and 4 egg whites. 

Directions: Mix together the flour, baking powder, baking soda, and sugar. In another bowl, mix together egg and buttermilk until even and add flour mixture. Mix thoroughly until there are no lumps. You can use an electric mixer or a blender. Preheat oven to 225F and grease baking sheet with butter or oil. Turn on waffle iron so it starts to get hot. Place batter into waffle iron, be careful not to put too much. After removing the waffle from the waffle iron, transfer to baking sheet and put in the oven. Repeat process until you run out of batter. This recipes makes at least 6 waffles. 

Strawberry Banana Smoothie

A tall smoothie garnished with a fresh strawberry. Smoothie contains banana and strawberries

Ingredients: 6 pieces of frozen and chopped frozen strawberries, 1 medium banana, 0.5 cup soy milk or non-fat milk, 1 cup nonfat vanilla yogurt, 2 sliced strawberries. 

Directions: Put everything (except fresh strawberry slices) in a blender and blend until smooth. Pour in glass and garnish with fresh strawberries. 

› DASH Diet Recipes
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