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    DASH Diet: Meal Ideas

    Lunch: Tuna Salad and Spinach Sandwiches continued...

    2 ribs celery, diced

    1/2 teaspoon dill weed

    2 tablespoons olive oil

    Juice of one lemon

    1/2 teaspoon salt-free seasoning blend

    1/4 teaspoon freshly ground black pepper

    8 slices 100% whole wheat sandwich bread

    1 cup fresh baby spinach


    Combine the tuna, cucumber, onion, celery, and dill weed. Drizzle with the olive oil and lemon juice, and stir. Season with salt-free seasoning blend and pepper. Make the sandwich with 1/2 cup tuna salad and 1/4 cup baby spinach leaves. Press down to compact the tuna and the spinach.

    Serves 4.

    Note: This recipe will make 2 cups of tuna that will keep in the fridge for 3 days, long enough for more meals!


    Calories: 194

    Sodium: 450 milligrams

    Potassium: 410 milligrams

    Magnesium: 79 milligrams

    Calcium: 81 milligrams

    Fat: 3 grams

    Saturated Fat: less than 1 gram

    Cholesterol: 14 milligrams

    Carbohydrate: 27 grams

    Dietary Fiber: 4 grams

    Sugars: 1 gram

    Protein: 17 grams

    Dinner: Easy Roasted Salmon


    Four 6-ounce wild salmon fillets

    One lemon, cut into 4 wedges

    Freshly ground black pepper

    1/4 cup minced fresh dill (from one small bunch)

    4 cloves garlic, peeled and minced


    Preheat oven to 400 F. Coat a glass baking dish with nonstick cooking spray. Place the salmon fillets in the baking dish.

    Squeeze juice from one wedge of lemon over each fillet.

    Sprinkle the salmon with black pepper, dill, and garlic.

    Bake until the salmon is opaque in the center, about 20 to 22 minutes.

    Serves 4.

    Nutrition per 6-ounce serving:

    Calories: 251

    Sodium: 78 milligrams

    Potassium: 894 milligrams

    Magnesium: 53 milligrams

    Calcium: 36 milligrams

    Fat: 11 grams

    Saturated Fat: 2 grams

    Cholesterol: 94 milligrams

    Carbohydrate: 2 grams

    Dietary Fiber: less than 1 gram

    Sugars: less than 1 gram

    Protein: 34 grams

    Dinner Side Dish: Spicy Roasted Broccoli


    1 1/4 pounds broccoli, large stems trimmed and cut into 2-inch pieces (about 8 cups)

    4 tablespoons olive oil, divided

    1/2 teaspoon salt-free seasoning blend

    1/4 teaspoon freshly ground black pepper

    4 cloves garlic, peeled and minced

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