Dash Diet Breakfast Recipes

Tasty DASH Diet Breakfast Recipes

Check out some of these delicious Dash Diet breakfast recipes, you will be surprised at some of the meals on your breakfast menu.

Breakfast Fruit Pizza

Here is a recipe you can get the kids help you make, the breakfast Fruit Pizza is a great way to start your days with a serving of fruits.

To make the breakfast fruit pizzas, use store bought whole wheat pita flatbread. Toast the pita bread in the oven and set it aside to cool.

For the pizza “sauce” use your favorite Cream Cheese. You can add a little drizzle of honey and a splash of pure vanilla extract to sweeten up the cream cheese for the pizza.

Get your kids to spread the cream cheese on the pita crusts with a spatula.

Next, top the pizza with your favorite fresh fruit. Try kiwi, strawberries, blackberries, blueberries, raspberries, Bananas, peaches, pineapple, oranges, or nectarines.

 

 Feel free to use your favorite fruit and let the kids make their own designs.

Ingredients: 

• 2 whole wheat pita flat breads
• 7 ounces  Cream Cheese
• 1-2 teaspoons Manuka honey
• 1/2 teaspoon pure vanilla extract
• 3 kiwi, skin removed and sliced
• 1/2 cup sliced strawberries
• 1/2 cup blackberries
• 1/4 cup blueberries
• 2 raspberries (for the center)

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Dash Diet French Toast

Everyone’s favorite breakfast treat, Apple Sauce French Toast, and to make this recipe even more heart healthy, use 4 egg whites instead of 2 eggs for batter mix.

Add a little cinnamon or even nutmeg to increase the flavor.

You can also round out this cozy meal with glass of non-fat milk for extra protein, potassium and magnesium.

Ingredients: 

2 eggs
1⁄2 cup milk
1 teaspoon ground cinnamon
2 tablespoons white sugar
1⁄4 cup unsweetened applesauce
6 slices whole wheat bread

Preparation: 

In a large mixing bowl, combine eggs, milk, cinnamon, sugar and applesauce. Mix well.

Lightly soak the bread one slice at a time until mixture is slightly absorbed.

Cook on lightly greased skillet or griddle over medium heat until golden brown on both sides.

Add fruit of your choice, blueberries, kiwi and strawberries are delicious , serve hot.
 

Nutrition Information: 

Serving Size: 1 slice
Per serving: 150 calories, 3 g total fat, 0.5 g saturated fat, 27 g carbohydrates, 8 g protein, 2 g fiber, 220 mg sodium, 100 mg calcium.

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Here is a selection of Dash Diet breakfast toast recipes so depending on your favorite foods here are some tasty combinations that have  proven to be very successful. 

Here is a flavorful variety of fruits, eggs, cheeses and vegetable, a great way to start your day with a Dash Diet breakfast sandwich.

Avocado - Feta - Pomegranate

Banana - Almond Butter - Chia Seeds

Blackberries- Raspberries - Basil - Light Cream Cheese

Cantaloupe - Walnuts - Agave - Goat Cheese

Celery (thinly sliced) - Cranberries -  Peanut Butter

Cottage Cheese - Chopped Cashews - Sliced Pineapple

Fresh Mozzarella Cheese (sliced) - Mango Sliced- Lime Zest and Juice

Hummus - Walnuts chopped- Pomegranates

Kale - One Egg Omelet - Cheddar Cheese Grated

Re-fried Beans - Salsa -Poaches Egg - Cilantro

Ricotta Cheese - Sliced Pear = Manuka Honey


Look for breads that are made of whole grains and provide:

• No more than 110 calories per serving
• At least 2 grams fiber
• No more than 4 grams (1 tsp.) sugar
• 3 or more grams of protein
• Zero grams of saturated fat

Spinach Scramble Eggs

Mix together 2 eggs and a splash of milk and water.

 Add a drop of  olive oil to a pan, turn it to medium heat, and pour the egg mixture in.

 Put 2 handfuls of spinach into the pan, while the eggs are cooking. 

Turn the heat to medium-low, and keep stirring, to make a soft, heavenly, and nutritious scramble. 

Top with a pinch of pepper. 

Add Swiss, gruyere, or Parmesan cheese, if desired.

Breakfast Tacos

Having Mexican in the morning is not as crazy as it sounds.

 In corn tortillas, place scrambled eggs, avocado, salsa, and shredded Monterey jack to make spicy, satisfying, and simple breakfast taco.

 

 

DASH MIXED BERRY MUESLI

Prepare this recipe the night before and enjoy a balanced breakfast that is sure to keep you full until lunch because it is a good source of fiber. This dish also contains antioxidants and omega 3s.

Ingredients: 

1 cup old-fashioned rolled oats (raw)

1 cup fruit yogurt

1/2 cup 1% milk

Pinch of salt

1/2 cup dried fruit (try raisins, apricots, dates)

1/2 cup chopped apple

1/2 cup frozen blueberries

1/4 cup chopped, toasted walnuts
1 teaspoon of chia seeds

Preparation: 

In medium bowl, mix oats, yogurt, milk and salt. 

Cover and refrigerate for 6-12 hours. 

Add dried and fresh fruit, and mix gently. 

Serve scoops of muesli in small dishes. Sprinkle each serving with chopped nuts. 

Refrigerate leftovers within 2-3 hours.

Nutrition Information: 

Per serving: 170 calories, 5 g total fat, 1 g saturated fat, 27 g carbohydrates, 6 g protein, 3 g fiber, 45 mg sodium, calcium 10% daily value.

PANCAKES: Banana and Walnut

Dietitian's Tip: 

Forget the syrup and top with non-fat vanilla yogurt or Greek yogurt. The extra protein will help keep you full throughout the morning. You’ll also satisfy one of three recommended dairy servings for the day.

Ingredients: 

1 cup whole wheat flour

2 tsp baking powder
1/4 tsp salt
1/4 tsp cinnamon
1 large banana, mashed
1 cup 1% milk
3 large egg whites
2 tsp oil
1 tsp vanilla
2 tbsp chopped walnuts
 

Preparation: 

Mix all dry ingredients in a large bowl. Combine milk, egg white, oil, vanilla and mashed bananas in another bowl and mix until smooth. Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don't over-mix.

Heat a large skillet on medium heat. Spray cooking spray to lightly coat griddle. Pour 1/4 cup of pancake batter onto warm griddle for each pancake. When the batter starts to bubble and the edges begin to set, flip the pancakes. Repeat with the remainder of the batter.
 

Nutrition Information: 

Per serving: 146 calories, 4 g total fat, 1 g saturated fat, 22 g carbohydrates

Gluten-Free Pumpkin Macadamia Nut Pancakes

Pancakes are enjoyed by most people, so I have found a healthier version for you to enjoy, these are delicious.

• 1 cup Gluten Free pancake mix
  
• 1/2 cup milk
• 1 cup puréed pumpkin with pie spices
• 1 egg
• 2 tablespoons olive oil or melted butter, for a richer taste
• 1 cup chopped macadamia nuts

This makes about eight good-sized pancakes, or 12 dollar-sized. (Of course, for my family I have to triple this recipe.)

Mix all ingredients together in a bowl until smooth. Put a little coconut oil on your griddle (just to add another layer of flavor) and drop your batter on. Then cook, flip over  and serve with fresh berries and plain Greek yogurt.

Dash Diet Chocolate Berry Smoothie


Ingredients:

1 cups vanilla soy milk
1/2 cup of in season berries or your favorite frozen
1 teaspoon of chia seeds
1 medium banana, peeled
1/8 cup unsweetened cocoa powder
1 dash ground cinnamon
1 dash ground nutmeg

Instructions:
Place all ingredients in a blender and process until smooth. Serve immediately.
Serves 1.

The Perfect Green Smoothie Ingredients 

 

DASH DIET PHASE ONE BREAKFAST RECIPES

When you are initially starting your Dash Diet in Phase One there are a few restrictions on what you can eat for your breakfast recipes, check out some other Dash Diet Phase One breakfast recipes.


Here is a Ham and Swiss Avocado Scramble to enjoy as a brunch, made with fresh Avocado is a great way to start your day, they are so many benefits of including avocado in your diet, and they are incredibly nutritious and loaded with the heart healthy monounsaturated fats. Loaded with fiber and they have been proven to lower cholesterol and triglyceride levels.

Then try this Wild Mushroom and Oatmeal Recipe for brunch, this is a delicious brunch recipe that will fulfill your appetite until dinner. This recipe serves 4 and is great when you have company stay over.

SOCCA PANCAKE

Basic Socca Pancake Ingredients:

• 1 cup chickpea flour
• 1 cup plus 2 tablespoons water
• ¾ teaspoon sea salt
• ⅛ teaspoon ground cumin
• 2½ tablespoons olive oil, divided
• Black pepper and sea salt to taste for serving

Optional Ingredients

1 small red onion, finely diced

• 6 sun dried tomatoes, finely diced
• 1 ripe avocado, sliced
• 460g/1lb jar roasted red peppers, drained and sliced
• 1 small bunch fresh coriander, finely chopped
• freshly ground black pepper

Check out this easy to make Breakfast Egg Scramble you can make for 8

 

HOMEMADE GRANOLA BAR

Sometimes we need a quick snack on the go so here is a homemade granola bar that can give you an energy boost. Some of the store bought Granola or Energy Bars are full of sugar, so why not make your own, here is a recipe that makes 6 servings at only 180 calories per serving.

Ingredients

• 2 1/2 cups rolled oats
• 1/2 cup salted roasted sunflower seeds
• 1 cups mixed chopped raw nuts: walnuts, cashews, almonds, hazelnuts, pecans, or pistachios
• 1 cup of dried fruit – cranberries, apricots or raisins
• 1/2 cup sesame seeds
• 1/2 cup extra-virgin olive oil

• 1/4 cup fresh thyme leaves
• 1/2 cup honey
• 1 tsp pure vanilla extract

Directions

1. Heat oven to 300°F. Line a rimmed baking sheet with parchment paper. 

2. Mix together oats, sunflower seeds, nuts, dried fruit and sesame seeds in a large bowl. Set aside. 

3. Combine in a medium skillet olive oil and thyme; cook over medium-high heat, swirling often, until thyme is fragrant, about 3 to 4 minutes. The thyme may fry and split a little, which is fine. Remove from heat and let the thyme oil cool and infuse, at least 10 minutes. 

4. Swirl honey, vanilla extract, and kosher salt into the thyme oil. Pour over the oat mixture and stir to combine. Turn out onto the prepared baking sheet, spreading granola as evenly as possible. 

5. Bake, stirring every 10 minutes, until crisp and golden brown, about 45 to 50 minutes. let it cool completely, then pack into airtight containers. The granola keeps for weeks, stored in a cool, dry spot.

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