Our goal at dashdiet.org, is to help you see how easy it can be to follow the DASH diet. Just as a little teaser, here we present a quick, easy salad.
Some of the toppings came from a grocery store salad bar, and some came from foods that I already had in my fridge.
On a base of romaine lettuce, we added grated carrots, shredded red cabbage, sliced cucumbers, chopped tomatoes, sweet corn, slices of red, yellow, and orange bell (sweet) peppers, shredded Colby-Jack cheese, egg, and slices of ham, topped with a Champagne vinaigrette. Not shown is the cut up fresh fruit, which also came from the salad bar.
The DASH diet is packed with vegetables, to which we want to add some protein-rich foods (in this case the ham and eggs), and dairy (of course another good protein source), and the heart healthy fat from the salad dressing. Add in the fruit, some whole grain bread or crackers, some nuts or beans, and you have the complete DASH diet plan in one simple meal.
