The Dietary Approaches to Stop Hypertension (DASH) diet is a healthy eating plan designed to help treat or prevent high blood pressure. It emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy while restricting sodium, saturated fat, and added sugars. Pasta can absolutely be part of a DASH diet, especially when paired with nutritious ingredients and mindful portion sizes. Here are some delicious and healthy DASH diet pasta recipes to incorporate into your meal plan.
Chicken and Vegetable Pasta Dishes
Few pairings are more popular than chicken and pasta. These recipes combine lean protein with plenty of fresh vegetables for a balanced and satisfying meal.
- Chicken Penne with Cream Sauce: This dish combines lots of fresh veggies with chicken and tops it off with an irresistible cream sauce that won’t pack on pounds. It is a very good option to add to your diet plan.
- Chicken and Vegetable Pasta Salad: This recipe is easy to make and comes in at under 200 calories per serving, making it a light yet satisfying option.
Vegetable-Focused Pasta Recipes
These recipes highlight the versatility of pasta as a base for showcasing a variety of colorful and flavorful vegetables.
- Vegetable Lasagna: Everyone’s favorite dish, lasagna, gets a healthy and colorful makeover in this vegetable-filled recipe. It is a fun and versatile dish that’s always a crowd-pleaser.
- Eggplant Ragu and Fresh Ricotta over Pappardelle: Micheal Natkin from Herbivoracious, a chef and recipe developer who focuses on vegetarian cuisine, shares his delicious recipe. This veggie-filled pasta might become your favorite ragu!
- Summer Picnic Pasta Salad: This wholesome pasta salad filled with veggies is easy to throw together. It will have everyone at your picnic asking for the recipe. The best part?
- One-Pot Tomato Rosemary Linguine with Meatballs & Mozzarella: Estela Schnelle from The Weekly Bite shares this recipe that takes minimal preparation but doesn’t sacrifice flavor. Simply put all of the ingredients listed below in a large pot or deep sauce pan and cook for 10-15 minutes. Voila!
Seafood Pasta Dishes
Seafood provides lean protein and healthy fats, making it an excellent addition to pasta dishes within the DASH diet framework.
- Linguine with Shrimp and Pesto: While this linguine with shrimp and pesto can be enjoyed any time, it makes the perfect meal for celebration. It’s light and delicious, but also simple to make for a small family or a large gathering.
- Orecchiette with Clams and Fresh Vegetables: Summer is the perfect time to enjoy this light and delicious orecchiette recipe with clams and fresh vegetables.
International-Inspired Pasta Dishes
Explore global flavors with these pasta recipes that incorporate diverse ingredients and seasonings.
Read also: Delicious DASH Diet Treats
- Thai-Inspired Chicken and Vegetable Pasta: Want to enjoy a delicious Thai dinner without leaving the house? Now you can make it at home without a lot of hassle.
- Harira Soup: Soup doesn’t get much easier to make (or more delicious!) than this harira. It’s a new take on a traditional Moroccan dish, with a vibrant taste and color, that will take about 30 minutes to prepare.
- NYC Smoked Salmon “Everything Bagel” Penne: Abbie Gellman, MS, RD, CDN, provides this recipe, presenting a perfect blend of flavor, healthy ingredients, and easy prep and cooking time, allowing you to enjoy a taste of the Big Apple from the comfort of your own home.
Pesto Pasta
- Vegan and Nut-Free Sundried Tomato Basil Pesto: Sarah Lippincott, R.D. and Nutritionist from Good Clean Fun Nutrition shares her Vegan and Nut-Free Sundried Tomato Basil Pesto recipe allowing you to make pesto for all of your guests even if they are vegan or have a nut allergy! You love pesto, so do we!
Quick and Easy Pasta Dishes
When time is short, these recipes offer delicious and nutritious meals that can be prepared in minutes.
20-Minute Pasta Meal: If you have 20 minutes and a few simple ingredients in your fridge, you’ll have this delicious, healthy pasta meal on the table in a flash!
Spring Vegetable Pasta: This recipe is an excellent way to enjoy seasonal produce.
- Bring a large pot of salt substitute salted water to boiling.
- Meanwhile, heat a 12-inch skillet over medium-high heat. Add oil and garlic; cook for 1 to 2 minutes. Add carrots; cook for 4 minutes. Reduce heat to medium. Add asparagus; cover; cook for 8 minutes or until vegetables are tender. Uncover; add sweet peppers; cook for 5 minutes, stirring occasionally. Add cherry tomatoes, salt substitute, pepper, and half-and-half.
- Pour sauce over pasta. Sprinkle with Parmesan; toss.
The Importance of the DASH Diet
Sarah Carter is a health coach and DASH diet advocate. Once struggling with weight and hypertension, she turned to the DASH diet, which helped her keep her hypertension in check and helped her maintain an active and healthy lifestyle.
Read also: Which Diet is Right for You?
Read also: The DASH Diet and Blood Sugar