The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary approach designed to help lower high blood pressure and promote overall health. It emphasizes vegetables, fruits, and whole grains while limiting salt, saturated fats, alcohol, and processed foods. Sandwiches can be a versatile and convenient way to incorporate DASH diet principles into your meals. This article explores various DASH diet-friendly sandwich recipes, offering options for breakfast, lunch, and beyond.
Understanding the DASH Diet
The DASH diet is rich in nutrients that help lower blood pressure. Vegetables, fruits, and whole grains are the basis of the DASH diet. The DASH diet was ranked the #1 best overall diet for 2018 by a panel of health experts.
Benefits of DASH Diet Sandwiches
Sandwiches are a great way to get in lots of nutrients from a variety of food groups. They can be customized to your taste while adhering to the principles of the DASH diet, making them a sustainable and enjoyable part of your eating plan.
Key Components of a DASH Diet Sandwich
Whole Grains: Opt for whole-grain bread, pita pockets, or wraps to increase fiber intake. Whole grains are a good source of fiber, B vitamins, Vitamin E, trace minerals, and phytonutrients. Replacing refined grains (i.e. flour tortillas) with whole grains is a simple way to boost the nutritional value of your sandwich.
Lean Protein: Choose lean protein sources like chicken, turkey, fish, eggs, beans, or tofu. Chicken and turkey are both lean protein sources. They are rich in B vitamins and minerals, such as iron. White meat is considered moderately protective or neutral on cancer risk. Fish is a quality source of protein that is rich in vitamins and minerals. Eggs provide high quality protein and can contribute omega-3 fatty acids to the diet if fortified or pasture raised. Eggs are rich in the mineral choline, which is important for cognitive development, metabolism, and liver function. Beans are one of our favorite foods because they are packed with high quality nutrients. All of the world’s longest lived populations consume beans weekly, if not daily. Beans of all varieties contain plant-based protein, complex carbohydrates, fiber, vitamins, and minerals.
Read also: Delicious DASH Diet Treats
Healthy Fats: Incorporate healthy fats from sources like avocado, avocado oil, or extra virgin olive oil. Spreads made with avocados, avocado oil, or extra virgin olive oil contain heart-healthy monounsaturated fatty acids and polyphenols which may reduce inflammation. Healthy fats also increase the satiating power of a meal and can help you feel full for longer.
Fruits and Vegetables: Load up on fruits and vegetables for added fiber, vitamins, and minerals. Fruits, vegetables, and herbs provide fiber, phytonutrients, vitamins, and minerals. Serve this satisfying sandwich alongside some fresh fruit to create a Whole Life Plate. Depending on the ingredients you added to your sandwich, you may want to serve some extra veggies on the side.
Low-Sodium Options: Be mindful of sodium content by using low-sodium condiments and ingredients.
DASH Diet Sandwich Recipes
Breakfast Sandwiches
- Breakfast Tacos: Start your day with a flavorful and nutritious breakfast taco.
- Ingredients: Whole wheat tortillas, scrambled egg whites, sliced tomato, avocado, reduced-fat shredded cheddar cheese.
- Instructions: Fill each whole wheat tortilla with 2 scrambled egg whites, 1 slice tomato, 1/8 of an avocado, and 1 Tablespoon reduced-fat shredded cheddar cheese
- Edamame Wrap: A simple and nutritious wrap for a quick breakfast.
- Ingredients: Whole wheat wrap, edamame.
- Instructions: Fill a whole wheat wrap with edamame.
- Breakfast Sweet Potato: A baked sweet potato topped with breakfast favorites.
- Ingredients: Baked sweet potato, toppings of your choice (e.g., yogurt, fruit).
- Instructions: Top a baked sweet potato with yogurt and fruit.
- Avocado and Egg Sandwich: A classic combination with healthy fats and protein.
- Ingredients: Whole-grain bread, mashed avocado, hard-boiled egg slices, tomato slices, spinach.
- Instructions: Spread mashed avocado on whole-grain bread, add hard-boiled egg slices, tomato slices, and spinach.
- Peanut Butter and Banana Sandwich: A simple and satisfying option with natural sweetness.
- Ingredients: Whole-grain bread, natural peanut butter, sliced banana.
- Instructions: Spread natural peanut butter on whole-grain bread and top with sliced banana.
Lunch and Dinner Sandwiches
- Avocado and Chicken Salad Sandwich: A creamy and flavorful sandwich with healthy fats and lean protein.
- Ingredients: Whole-grain bread, cooked chicken, avocado, Greek yogurt, herbs, spices.
- Instructions: Combine avocado and Greek yogurt with herbs and spices for the sauce, and mix in your chicken.
- Spicy Tuna Wraps with Chipotle Ranch Dressing: Flavorful wraps with protein, fiber, and healthy fats.
- Ingredients: Tortillas, lettuce, tomatoes, avocado, sweetcorn, tuna, Greek yogurt ranch dressing with chipotle flavor.
- Instructions: Put lettuce, tomatoes, avocado, sweetcorn, and tuna on tortillas, and drizzle over your Greek yogurt ranch dressing, saving some for dipping.
- Mediterranean Pita Pockets: A hearty and flavorful sandwich with sweet potatoes.
- Ingredients: Pita bread, sweet potatoes.
- Instructions: Fill pita halves with sweet potatoes.
- Turkey and Veggie Wrap: A nutritious wrap packed with protein and vegetables.
- Ingredients: Whole wheat wrap, turkey, vegetables of your choice (e.g., corn, beans, celery).
- Instructions: Stir up this turkey and veggie-packed soup. If you have them, corn, beans and celery are great here, too.
- Salmon Sandwich: A delicious and moist fish sandwich that's quick and easy to prepare.
- Ingredients: Whole-grain bread, cooked salmon, brown sugar, mild seasonings.
- Instructions: Prepare salmon with brown sugar and mild seasonings and place on whole-grain bread.
- Chicken Salad Sandwich: A healthier twist on a classic sandwich.
- Ingredients: Whole-grain bread, cooked chicken, Greek yogurt, grapes, celery, Dijon mustard.
- Instructions: Mix cooked chicken with Greek yogurt, grapes, celery, and Dijon mustard. Serve on whole-grain bread.
- Tofu and Hummus Sandwich: A vegetarian option with plant-based protein and fiber.
- Ingredients: Whole-grain bread, hummus, sliced tofu, cucumber, sprouts, roasted red peppers.
- Instructions: Spread hummus on whole-grain bread, add sliced tofu, cucumber, sprouts, and roasted red peppers.
- Black Bean Burger Sandwich: A hearty and flavorful vegetarian option.
- Ingredients: Whole-grain bun, black bean burger, avocado, lettuce, tomato, salsa.
- Instructions: Top a black bean burger with avocado, lettuce, tomato, and salsa. Serve on a whole-grain bun.
- Shrimp Salad Sandwich: A light and refreshing seafood sandwich.
- Ingredients: Whole-grain bread, cooked shrimp, Greek yogurt, dill, lemon juice, celery.
- Instructions: Mix cooked shrimp with Greek yogurt, dill, lemon juice, and celery. Serve on whole-grain bread.
Tips for Building a Healthy Sandwich
- Choose Whole-Grain Bread: Opt for whole-grain bread, wraps, or pita pockets to increase fiber intake.
- Load Up on Vegetables: Add plenty of vegetables to your sandwich for added nutrients and fiber.
- Use Healthy Spreads: Choose healthy spreads like avocado, hummus, or low-fat Greek yogurt instead of mayonnaise.
- Limit Processed Meats: Avoid processed meats like bacon, sausage, and deli meats, which are high in sodium and saturated fat.
- Control Portion Sizes: Be mindful of portion sizes to avoid overeating.
Sample DASH Diet Menu with Sandwiches
Here's a sample three-day menu incorporating DASH diet-friendly meals, including sandwiches:
Day 1
- Breakfast: Breakfast Tacos (2 Breakfast tacos; each has 1 whole wheat tortilla, 2 scrambled egg whites, 1 slice tomato, 1/8 of an avocado, and 1 Tablespoon reduced-fat shredded cheddar cheese), 8 ounces Skim Milk, 6 ounces Fresh-squeezed Orange Juice, Fruit Salad (1 peach and ½ cup strawberries sliced)
- Lunch: Avocado and Chicken Salad Sandwich on whole-grain bread with a side salad.
- Dinner: Baked Salmon with Roasted Asparagus.
Day 2
- Breakfast: Whole-grain toast with avocado and a poached egg.
- Lunch: Spicy Tuna Wrap with Chipotle Ranch Dressing with baby carrots or bell peppers.
- Dinner: Thai-inspired chicken with pasta and snow peas.
Day 3
- Breakfast: Banana Bread Pancakes (2 pancakes)
- Lunch: Chicken Burrito Bowl with rice and homemade salsa and guacamole.
- Dinner: Pork Chop with Tomato Mixture and Rice.
Additional DASH Diet Meal Ideas
- Roasted Garlic Pizza with Chicken, Mushrooms, and Olive Oil: The serving size is ½ a pizza; 1/6th of the pizza dough recipe makes 1 pizza. Top each pizza with 1 Tablespoon olive oil, ½ cup sliced mushrooms, 1 cup cooked, diced chicken, ½ cup low-fat “part skim” shredded mozzarella cheese.
- Turkey Medallions with Tomato Salad: This is a quick-to-cook meal using turkey medallions with a crisp coating. The turkey is enhanced by the bright flavor of a simple tomato salad.
- Steak Salad: A salad with steak.
- Athlete's Special Dip: A good-for-you recipe may appeal to an athlete in training, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers.
- Fish Tacos: Fish tacos with salsa, cilantro, purple cabbage and fresh squeezed lime.
- Shrimp, Corn, and Nectarine Salad: A cool salad on a hot summer day, I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it's delectable served right away, too.
- Stuffed Zucchini: Stuffed zucchini using the pizza flavors that everyone loves.
- Grilled Tilapia with Pineapple Salsa: The pineapple salsa with cilantro has a touch of spice and goes so well with the flaky, tender fish.
- Tuna Skewers Topped with Salsa: Tuna skewers topped with salsa-the perfect easy recipe.
- Cherry Lettuce Wraps: Cherry lettuce wraps.
Read also: Which Diet is Right for You?
Read also: The Hoxsey Diet
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