DASH Diet: Meal Ideas
Lunch: Tuna Salad and Spinach Sandwiches
One 6.4-ounce pouch light tuna packed in water
1/2 medium cucumber, peeled, seeded, and diced
1/2 small red onion, peeled and diced (about 1/4 cup)
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.
Note: This recipe will make 2 cups of tuna that will keep in the fridge for 3 days, long enough for more meals!
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.
Nutrition per 6-ounce serving:
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