DASH-Friendly Holiday Recipes
The DASH (Dietary Approaches to Stop Hypertension) diet focuses on reducing sodium intake and emphasizing whole foods. Here are some delicious and healthy holiday recipes that align with the DASH diet:
1. Herb-Roasted Turkey
This lean protein option is perfect for the holiday feast. Rub a turkey with a mixture of fresh herbs such as rosemary, thyme, and parsley, along with garlic and lemon for flavor. Roast it without adding excessive salt for a mouth-watering centerpiece.
2. Quinoa Pilaf with Seasonal Vegetables
Quinoa is a nutrient-rich grain that can be paired with vegetables like carrots, bell peppers, and green beans. Sauté the veggies in olive oil and mix with cooked quinoa for a tasty side dish rich in fiber and low in sodium.
3. Spiced Apple and Pear Crisp
For dessert, prepare a fruit crisp using sliced apples and pears topped with oats and a sprinkle of cinnamon. Instead of sugar, use mashed bananas or pure maple syrup for sweetness while keeping the dish DASH-friendly.
4. Green Bean Almondine
A classic side, green beans can be blanched and then tossed with toasted almonds and a squeeze of lemon juice. This dish is simple yet elegant, bringing great flavor without added salt.
5. Cranberry Sauce with Orange Zest
Make your own cranberry sauce by simmering fresh cranberries with orange juice and zest. This adds a fresh, tangy flavor, while avoiding the added sugars and preservatives found in store-bought versions.
Enjoy the holidays with these DASH-friendly recipes that promote heart health while tantalizing your taste buds!