The DASH (Dietary Approaches to Stop Hypertension) diet is designed to help people lower their blood pressure by reducing sodium intake and emphasizing foods rich in potassium, magnesium, and calcium. Vegetables, fruits, and whole grains form the foundation of this eating plan. Eggs can absolutely be included in a DASH diet breakfast. Here are some recipes and ideas to get you started.
Understanding the DASH Diet
The DASH diet focuses on incorporating nutrient-rich foods that contribute to overall health. It encourages the consumption of vegetables, fruits, and whole grains while limiting sodium, saturated fats, and added sugars. It aids followers to lower their sodium to better regulate their blood pressure.
Egg-cellent DASH Diet Breakfast Ideas
Here are some tasty and healthy DASH diet breakfast recipes that include eggs:
1. Scrambled Eggs with Spinach and Olive Oil
This simple breakfast is packed with nutrients.
- Crack your eggs into a bowl and beat.
- Sauté spinach with olive oil until wilted.
- Add the beaten eggs to the spinach and cook until scrambled.
- Season with pepper.
2. Healthy Egg Bake
This savory dish is perfect for brunch and can be customized with various vegetables.
Read also: Delicious DASH Diet Treats
Ingredients:
- Eggs
- Milk
- Mustard
- Thyme
- Salt
- Pepper
- Nutmeg
- Spinach
- Cheddar cheese
Instructions:
- Preheat oven to 350°F (175°C). Coat a pie pan or cast iron skillet with oil spray.
- Squeeze excess moisture from spinach and place in prepared pie pan.
- In a bowl, whisk eggs and milk together. Add mustard, thyme, salt, pepper, and nutmeg and whisk well.
- Pour the egg mixture over the spinach. Top with cheddar.
- Carefully transfer to the oven and bake until the mixture is set in the center, approximately 30 minutes.
- Remove from the oven and let cool for 5 to 10 minutes.
This recipe is customizable and can be frozen for later use.
3. Spinach and Goat Cheese Egg Muffins
These egg muffins are a remix of a Greek omelette, packed with veggies and low in calories.
4. Spinach and Lemon Hummus Egg Wraps
Turn eggs into protein-rich wraps stuffed with herby bulgur, heirloom tomatoes, and lemony hummus.
5. Salmon Hash with Sunny-Side Up Eggs
Combine eggs and salmon with potatoes and peppers for a filling breakfast. Fish is a high-quality protein, and salmon is a great source of omega-3 fatty acids.
6. Healthy Herb Frittata
This frittata is packed with scallions, parsley, cilantro, and dill, providing tons of flavor and nutrients.
Read also: Which Diet is Right for You?
7. Yogurt With Strawberry and Almond-Buckwheat Groats
8. Spinach and Artichoke Frittata
Starting a new way of eating can feel overwhelming at times. One thing that helps: Meal prepping! Cook up components of meals (i.e. grains) to stash in the fridge so they’re ready in advance, and freeze portions of complete dishes (like this one!) so all you have to do is reheat. success.
9. Tomato Toasts with Mint Yogurt and Sumac Vinaigrette
These tasty toasts take classic Greek yogurt and lean into its savory notes with mint, lemon, and scallions. Top it with juicy tomatoes and a delicate dressing for the perfect finish. All you need is a hard-boiled egg on the side for a nutritious Mediterranean breakfast in minutes.
Other DASH Diet Breakfast Options
While eggs are a great addition, here are some other DASH-friendly breakfast ideas:
- Greek Yogurt Parfait: Combine Greek yogurt (higher in protein than regular yogurt) with nuts (containing heart-healthy monounsaturated fats) and a drizzle of maple syrup. Fruit is also a good source of fiber.
- Avocado Toast on Whole Grain Bread: By choosing a whole-grain bread like sourdough, you're avoiding added sugar and sodium.
- Plant-Based Smoothie: Blend kale, chopped carrot, fresh ginger, mango chunks, protein powder, and a squeeze of lime. This breakfast has all the macronutrients: carbs, protein, and fat.
- Peanut Butter and Banana Oatmeal: Add oats, chia, salt, cinnamon, and banana slices to a pot. Place on medium-high heat for 10 minutes or until the water is absorbed. Oats are great sources of dietary fiber.
- Chia Seed Pudding: Chia seeds are rich in anti-inflammatory omega-3 fats as well as insoluble fiber.
Tips for Following the DASH Diet
- Read Labels: Be mindful of sodium content in packaged foods.
- Cook at Home: This allows you to control the ingredients and sodium levels.
- Use Herbs and Spices: Flavor your food with herbs and spices instead of salt.
- Increase Potassium Intake: Include foods like bananas, spinach, and sweet potatoes in your diet.
The Importance of Eggs in a Balanced Diet
Eggs are a nutritional powerhouse, offering several health benefits:
- Vitamin D: Important for maintaining bone health and aiding in immune health.
- Choline: Beneficial for both moms and babies.
- Lutein and Zeaxanthin: Important for eye health.
Read also: The DASH Diet and Blood Sugar