DASH/Heart Healthy Diet

898 Pins
 1d
Collection by , and 2 others
This Chinese Restaurant Style Beef & Broccoli is almost too easy to make. It tastes like takeout from a Chinese restaurant. 30 minutes & simple ingredients for this delish meal. Pair with fluffy brown rice or brown rice noodles for a balanced meal. It’s an easy way to get protein, veggies, carbs and healthy fats in a delicious way. I use short grain brown rice - which is super fluffy. Make your own teriyaki sauce! Mix together: water, soy sauce, brown sugar, cornstarch & garlic to your liking!
Not only is this Sheet Pan Salmon Fajita recipe made on one sheet pan, but it also comes together in about 30 minutes total and requires minimal effort on your part. There’s little better than an easy, delicious meal!
15 Minute Loaded Veggie Quesadillas

Entrees and Sides

429 Pins
Meal prep a lot at once or make one just for yourself when you’re ready to eat - these 20 minute Salmon Caesar Salad Pitas are an ideal lunch or dinner. This recipe has got it all: creamy, savory Caesar salad. Salty cheese. Delicious salmon. All stuffed into fluffy pita bread. Plus, it could not be easier to throw together. Make a bunch in advance for a few people (just double or triple the recipe!) or a few days. Or make it in the moment for just yourself! This one is so easy and so good.
Meet your new favorite way to eat broccoli: Broccoli Caesar Salad with Crispy Chickpeas and Toasted Breadcrumbs. I can’t get over how good this salad is. It’s packed with flavor. Roasting broccoli already makes it so delicious. I dk what it is about freshly roasted broccoli but it’s gotta be up there as one of my favorite foods. Then, add in some crispy chickpeas. They add a perfect crunch to the salad.Toasted breadcrumbs and freshly grated parmesan cheese add even more flavor. I’m telling you - each of these components on their own is delicious, but together, they’re out of this world. While this isn’t a “traditional” salad, I love that it adds different components and flavors to make it fun and exciting. It has carbs. It has cheese. Delicious dressing. The whole shebang.

Snacks/Sandwiches/Salads

143 Pins
Like the Banana Oaties? We'll you’re going to LOVE these 4-ingredient Peanut Butter Banana Bars. With only 4 delicious & simple ingredients, it couldn’t be easier to make. All you need is ripe bananas, oats, peanut butter, vanilla extract, & chocolate chips. The PB adds a nice boost of healthy fat & protein, making it a filling and satisfying snack or dessert! Add other toppings like coconut, chopped walnuts or peanuts. Find more recipes at sammibrondo.com or @veggiesandchocolate on Instagram!
Chocolate chip cookies are my #1 favorite food. This delicious Oatmeal Chocolate Chip Mini Cookie skillet recipe is AMAZING & might be my new favorite dessert. It’s gooey, soft, & has no crispy edges. Yum. Mix coconut oil (or butter), brown sugar, egg, vanilla into a bowl. Then mix flour, baking soda, cinnamon in a separate bowl. Add dry ingredients into wet & mix! Stir in oats. Fold in chocolate chips. Place dough in greased mini skillet & bake for 14-15 min at 350F. Enjoy!
When you don’t want to turn on your oven and still want something chocolatey and delicious, these cookies are ideal. I first made these cookies during “quarantine.” (Remember those first few weeks in March 2020 when we all thought we’d be quarantined for only a few weeks? What a time). It was a time of getting creative in the kitchen. After all, I had pretty much nothing else to do outside or work. And create TikTok videos. You can see why I chose to bake. And alas… these no bake cookies were born. They’ve been a dessert staple ever since. The perfect *actually easy* sweet treat with the most fudge-y texture!

Desserts and Sweet Snacks

73 Pins
Liz Floersch RDN, LDN, CPT on Instagram: "Cinnamon Roll Pancakes (high-protein and gluten-free)
•
You are guaranteed a good day when you start with these cinnamon roll pancakes💕 Not only are they delicious, they are also high-protein!
•
dEATS:
-Combine 1 cup rolled oats, 1 cup cottage cheese, 2 eggs, 1 tsp vanilla extract, and 1 tsp baking soda in a blender.
-In a separate bowl combine 2 tbsp coconut sugar, 1 tbsp cinnamon, 2 tbsp oat flour, and 2 tbsp non-dairy milk.
-Pour over medium heat.
-Pipe cinnamon mixture into a swirl.
-Flip when cooked.
-Repeat until batter is gone.
-Drizzle with glaze of choice, mine was 2 tbsp powdered sugar with a couple drops of water."
Tend | The First Snackable Prenatal & Postnatal on Instagram: "Save this breakfast bowl for pregnancy ✨ Here’s a quick and easy way to get all your: ✔️protein ✔️fiber ✔️healthy fats PLUS 25 pregnancy-essential micronutrients like folate, choline, iron, and Omega-3 DHA from Tend! Top yogurt of choice with antioxidant-rich fruit like berries, and potassium-rich bananas. Crumble your Tend bar on top and drizzle with nut butter of choice. #enjoyTend #breakfastideas #pregnancyfood #firsttrimes
The best high-protein anabolic french toast with over 30 grams of protein per serving! It's made with 6 simple ingredients like egg whites, milk, protein powder, and your favorite bread.

Breakfast

128 Pins
Deliciously rich and creamy Vegan Milkshake that's made with bananas, any plant-based milk and your favorite add-ins to create either a vanilla, chocolate, mint chocolate chip or turtle milkshake. A kid (and adult) friendly dessert recipe that’s perfectly sweet and takes less than 5 minutes to make. This incredible vegan shake is the perfect quick + easy treat!
Healthy Hot Chocolate
This fail proof green smoothie recipes has a secret trick for getting a perfect smooth smoothie with no weird green chunks in it! Easy and delicious!

Drinks and Smoothies

66 Pins
Forgo regular pasta (and most of the carbs) for spiralized zucchini "noodles" in these make-ahead meals. The zoodles quickly turn tender-crisp as the veggie-packed Bolognese warms in the microwave.
These spinach and feta turkey meatballs get paired with herbed quinoa for a healthy, meal-prep-friendly lunch.
Stock the fridge with a week's worth of lunches using a handful of ingredients from your local grocery store. To save on carbs, we're swapping in riced cauliflower for regular rice and adding pregrilled asparagus, which bulks up these bowls and adds fiber. At lunchtime, just reheat to steaming then top with a bit of pesto. Try Trader Joe's for fast shortcut ingredients like these--see Tip (below) for our product recommendations.

Meal Prep Recipes

9 Pins
Blood pressure and inflammation are linked, so taming inflammation can help you manage your high blood pressure. This meal plan is a delicious way to start.
If you have hypertension, research shows that eating more blueberries, which are packed with fiber and antioxidants, may help lower your blood pressure.
Whole grains are heart-healthy and can help lower high blood pressure. This ancient grain, packed with fiber, plant-protein and magnesium, can help you manage hypertension.

Best Foods For Lowering BP

18 Pins
Amazon.com: Natural Tomato Extract ((100 tabs) : Health & Household
9 Impressive Health Benefits of Hawthorn Berry
magnesium glycinate - Google Search

Supplements for Lowering BP

27 Pins
New research suggests that practicing mindfulness may be the key to adhering to the DASH diet—and ultimately reducing blood pressure.
Blood pressure and inflammation are linked, so taming inflammation can help you manage your high blood pressure. This meal plan is a delicious way to start.

Info About the DASH Diet and Sample Meal Plans

4 Pins
chinese restaurant style beef and broccoli with brown rice
Chinese Restaurant Style Beef & Broccoli
This Chinese Restaurant Style Beef & Broccoli is almost too easy to make. It tastes like takeout from a Chinese restaurant. 30 minutes & simple ingredients for this delish meal. Pair with fluffy brown rice or brown rice noodles for a balanced meal. It’s an easy way to get protein, veggies, carbs and healthy fats in a delicious way. I use short grain brown rice - which is super fluffy. Make your own teriyaki sauce! Mix together: water, soy sauce, brown sugar, cornstarch & garlic to your liking!
four ingredient peanut butter banana bars on a white plate
4 Ingredient Peanut Butter Banana Bars
Like the Banana Oaties? We'll you’re going to LOVE these 4-ingredient Peanut Butter Banana Bars. With only 4 delicious & simple ingredients, it couldn’t be easier to make. All you need is ripe bananas, oats, peanut butter, vanilla extract, & chocolate chips. The PB adds a nice boost of healthy fat & protein, making it a filling and satisfying snack or dessert! Add other toppings like coconut, chopped walnuts or peanuts. Find more recipes at sammibrondo.com or @veggiesandchocolate on Instagram!
two fish tacos with guacamole, peppers and avocado on a plate
Sheet Pan Salmon Fajitas
Not only is this Sheet Pan Salmon Fajita recipe made on one sheet pan, but it also comes together in about 30 minutes total and requires minimal effort on your part. There’s little better than an easy, delicious meal!
15 Minute Loaded Veggie Quesadillas
15 Minute Loaded Veggie Quesadillas — Sammi Brondo | NYC based Registered Dietitian Nutritionist
15 Minute Loaded Veggie Quesadillas
All the amazing cheesiness of regular mac & cheese, plus the warm, fall flavors of butternut squash. This recipe is  so  delicious.
Butternut Squash Mac & Cheese — Sammi Brondo | NYC based Registered Dietitian Nutritionist
All the amazing cheesiness of regular mac & cheese, plus the warm, fall flavors of butternut squash. This recipe is so delicious.
10 Minute Garlicky Sautéed Broccoli
10 Minute Garlicky Sautéed Broccoli — Sammi Brondo | NYC based Registered Dietitian Nutritionist
10 Minute Garlicky Sautéed Broccoli
two pitas filled with chicken, lettuce and sauce on a white plate
Salmon Caesar Salad Pita
Meal prep a lot at once or make one just for yourself when you’re ready to eat - these 20 minute Salmon Caesar Salad Pitas are an ideal lunch or dinner. This recipe has got it all: creamy, savory Caesar salad. Salty cheese. Delicious salmon. All stuffed into fluffy pita bread. Plus, it could not be easier to throw together. Make a bunch in advance for a few people (just double or triple the recipe!) or a few days. Or make it in the moment for just yourself! This one is so easy and so good.
crispy carrot fries on a white plate with dipping sauce in the background and text overlay that reads, crispy carrot fries
Crispy Carrot Fries
I don’t think I’ll eat carrots any other way again after eating these Crispy Carrot Fries. I think you’ll feel the same. These crispy carrot fries have truly everything you could want in a side dish. They’re full of flavor, with parmesan, onion powder, and garlic powder. They’re incredibly crispy, thanks to a little bit of cornstarch and uniform cooking at just the right temperature. And they’re fun! Dip them in ketchup, ranch, spicy mayo, or even pesto. These are so delicious.
an oatmeal chocolate chip mini cookie skillet
Oatmeal Chocolate Chip Mini Cookie Skillet
Chocolate chip cookies are my #1 favorite food. This delicious Oatmeal Chocolate Chip Mini Cookie skillet recipe is AMAZING & might be my new favorite dessert. It’s gooey, soft, & has no crispy edges. Yum. Mix coconut oil (or butter), brown sugar, egg, vanilla into a bowl. Then mix flour, baking soda, cinnamon in a separate bowl. Add dry ingredients into wet & mix! Stir in oats. Fold in chocolate chips. Place dough in greased mini skillet & bake for 14-15 min at 350F. Enjoy!
Onion & Herb Greek Meatballs — Sammi Brondo | NYC based Registered Dietitian Nutritionist
Onion & Herb Greek Meatballs — Sammi Brondo | NYC based Registered Dietitian Nutritionist
Onion & Herb Greek Meatballs — Sammi Brondo | NYC based Registered Dietitian Nutritionist
no bake chocolate peanut butter cookies on a plate
No Bake Chocolate Peanut Butter Cookies
When you don’t want to turn on your oven and still want something chocolatey and delicious, these cookies are ideal. I first made these cookies during “quarantine.” (Remember those first few weeks in March 2020 when we all thought we’d be quarantined for only a few weeks? What a time). It was a time of getting creative in the kitchen. After all, I had pretty much nothing else to do outside or work. And create TikTok videos. You can see why I chose to bake. And alas… these no bake cookies were born. They’ve been a dessert staple ever since. The perfect *actually easy* sweet treat with the most fudge-y texture!
carrots with feta and orange sauce on a plate
Orange Juice & Maple Glazed Carrots
One of the most delicious ways you’ll eat carrots this spring season! #ad I keep @floridaoj in my fridge and like to add it to different recipes due to its natural sweetness and great taste. It’s so versatile and includes essential nutrients like vitamin C, potassium, folate, and thiamin 🙌🏼 For the full recipe, visit my blog. For more about Florida OJ, visit FloridaJuice.com #FloridaOJ #TheOriginalWellnessDrink
Burger Bowls with Special Sauce
Burger Bowls with Special Sauce — Sammi Brondo | NYC based Registered Dietitian Nutritionist
Burger Bowls with Special Sauce
a white plate topped with salad next to a bowl filled with fruit and veggies
BBQ Salmon with Avocado & Corn Salad
I love a lettuce-less salad, especially in the summer. And something about the corn/avocado/tomato salad is always so good. The addition of snap peas to the salad adds such a fun crunch and new flavor. In fact, the salad is so flavorful that it doesn’t need much on top. Just a simple squeeze of lemon, honey, and salt. For the salmon, I wanted to capitalize on summer flavors and make a salmon that was really flavorful. I love working with a large salmon fillet to serve to guests too - it always looks so beautiful! While I made my own BBQ sauce to really make this recipe pop, if you want to save time, you can absolutely use a store-bought version. You know I’m usually all about those kitchen hacks!
Smashed Feta Flatbread — Sammi Brondo | NYC based Registered Dietitian Nutritionist
Smashed Feta Flatbread — Sammi Brondo | NYC based Registered Dietitian Nutritionist