15 Anti-Inflammatory Lunch Recipes for the DASH Diet
Reviewed by Dietitian Jessica Ball, M.S., RD
For years, the DASH diet (short for Dietary Approaches to Stopping Hypertension) has been one of the best eating patterns to help lower high blood pressure. This diet prioritized eating plenty of whole foods and lower amounts of sodium and saturated fats, so each delicious lunch recipe in this collection meets our heart-healthy nutrition parameters. Plus, these dishes feature nutritious ingredients like dark leafy greens, legumes, fruits, vegetables, whole grains and healthy fats to help fight against inflammation that could cause or worsen high blood pressure. Recipes like our Sweet Potato, Kale & Chicken Salad with Peanut Dressing and Butternut Squash & Black Bean Enchiladas support heart health without sparing any flavor.
Smoked Salmon Salad Niçoise
This twist on a classic Niçoise salad uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives.
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).
Green Goddess Wrap
A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.
Butternut Squash & Black Bean Enchiladas
A crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.
Strawberry-Chocolate Smoothie
Photography: Caitlin Bensel, Food Styling: Rishon Hanners, Prop Styling: Heather Chadduck Hilegas
This creamy, rich strawberry-chocolate smoothie will satisfy any chocolate cravings. It's so decadent you might want it as a dessert, too.
Mason Jar Power Salad with Chickpeas & Tuna
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.
Eat-the-Rainbow Vegetable Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.
Meal-Prep Roasted Vegetable Bowls with Pesto
Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches (or ready-to-eat dinners) for several days--just grab a container on your way out the door in the morning.
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
Creamy Pesto Chicken Salad with Greens
For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.
Lemon-Garlic Vegetable Soup
This light and lovely soup features fresh vegetables, herbs and a splash of lemon juice to brighten the flavor. Serve with a dollop of homemade pesto.
Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
Kale & Chickpea Grain Bowls
This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.
Lemon Shrimp & Orzo Salad
Consider making a double batch of this easy pasta salad--it's delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you'd like.
Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
Read the original article on Eating Well.
