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Oatmeal Smoothie For The DASH Diet Breakfast

Why breakfast smoothie? On workday, in the morning, we don’t always  have time to make our breakfasts. Stopover at Tim Horton’s or Starbucks results in parting with some hard earned money; but, more importantly, it results in breaking the diet.

Because you either don’t know what’s inside that muffin, or don’t want to know ( for an obvious reason).

By the way, check out other DASH diet breakfast  recipes and another example of a  tasty BP-lowering smoothie and a super-healthy green smoothie

Oatmeal smoothie for the DASH diet breakfast

Oatmeal smoothie for the DASH diet breakfast

Breakfast smoothie is an emergency food for us.  We blend it in the morning, or before a tough workout. The benefit of smoothie is two-fold:

  • Blended food gets digested really fast so you feel a surge of energy right away
  • You know what’s inside that smoothie and stick to the diet.

This breakfast smoothie can be used as a legitimate  pre- or post-workout meal. All its ingredients are DASH-approved.


If you follow the flavor of DASH diet by Marla Heller, widely advertised by Dr. Oz, and you are on the first stage of the diet, this smoothie doesn’t fit its requirements. But if you are follow the original DASH diet ( or the second phase of the above version), this smoothie fits your diet.

Original smoothie calls for  coconut water. Coconut water has its benefits – it contains electrolytes  and trace elements that your body needs when working out. However, it is already naturally sweet, and some brands contain added sugar. If you use dairy instead, or almond milk, you will be more in line with the DASH diet.

Breakfast Oatmeal Smoothie For Two

(Inspired by Martha Stewart’s recipe that is no longer to be found online)


  • 1/2 cup ice plus  1 banana –  or just 1 frozen banana
  • 1 cup frozen mixed berries (any berries. I use the Costco mix)
  • 1/2 cup plain lowfat yogurt
  • 1/2 cup rolled oats
  • 1 cup milk (or other liquid, such as almond milk) – adjust to taste
  • 1 tsp honey or some stevia to sweeten it up


  1. Place ingredients in your blender, first frozen ones, then oats, then  liquids.
  2. If using frozen banana, don;t forget to peel ( just kidding!) and slice it
  3. Blend until mixed well.

Smoothie can store for a day, so you can use it for your breakfast tomorrow.

DASH diet servings:

  • Fruit – 4
  • Dairy – 1,5
  • Grains – 1
  • Sugar: 1 or 2

So be careful – if you are on 1200 calorie DASH diet, 1/2 of this smoothie will provide all fruit for the day and 1/2 the sugar you can eat.

Happy blending!



Vegetarian Lentil Soup Recipe For The DASH Diet

This lentil soup recipe is a high blood pressure sufferer’s dream. It contains THAT much of  blood pressure lowering ingredients. Actually, it contains so much garlic that I would think it was created by an Ukrainian ( never saw anyone loving as much garlic as we do!) It has a healthy amount of ginger, very little oil, and overall is a very healthy soup.


Curried Lentil Soup (Vegetarian)

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Rice Side Dish – Pesto Rice With Roasted Peppers

Pesto Rice with Roasted Peppers is an authentic recipe from the Mediterranean kitchen.  It is not a low fat recipe, but is definitely within the guidelines of the DASH diet. Mediterranean rice side dish recipes are great:  Spanish rice, Greek rice, Italian rice  are so fragrant, distinctly different, and easy to cook!  


Rice Side Dish For The DASH Diet: Pesto Rice

Rice Side Dish For The DASH Diet: Pesto Rice

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Fat Free Baked Root Vegetables For The DASH Diet

Most recipes for baked root vegetables include this step – adding oil. I was cooking this way too, until my daughter came up with a completely fat free way that is still delicious.

fat free root veggies bake

Fat free root veggies bake

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Coconut Milk Rice With Spinach For Your DASH Diet Menu

Whether you are on the 1200, 1500, or 1600 calorie DASH diet, every calorie counts. This recipe for coconut milk rice with spinach is ridiculously easy, quick to make (if the rice is prepared in advance) and very tasty. It contains lots of fiber, Potassium, Magnesium and other vitamins and minerals needed to lower your blood pressure.

I served it with tilapia under pineapple salsa; the whole meal was delicious and very well put together.

coconut milk rice with spinach

Coconut milk rice with spinach for the DASH diet

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Indian Food On The DASH Diet (Recipe)

Do you like Indian food? I do. And you know what? If you can cook it without fat, it is perfect for the DASH diet. It contains veggies, spices and yogurt, all ingredients that are recommended by DASH.

Here is an example of a meal from fatfree.com. It will be great for your 1500 or 1200 calorie DASH diet because you can eat quite a lot of it in comparison to some other meals that are higher in calories.
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Main Dish For 1200 Cal DASH diet: Tilapia With Relish

Whether you are on 1200, 1600 or 2000 calorie DASH diet, you are allowed to eat fish, so today I am going to show you a low calorie low fat recipe which consists of foods that lower blood pressure.

For the low calorie DASH diet, non fatty fish is a great choice, especially if you love fish. If you are eating it only because of the recent hype about need to eat fish for its omega-3 content, I will show you better ways.

Baked fish with pineapple relish

Baked fish with pineapple relish

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Ginger Rice

This recipe combines two blood pressure lowering foods, ginger and sesame oil, with rice that provides fiber to your DASH menu.

Sesame oil is available in Thai and Chinese supermarkets in plain and spicy variety. I use both. Having come from the country where spicy foods are not usually consumed ( except we can eat enormous amounts of garlic!), I add spice with caution.
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Pineapple Yogurt Smoothie

A pineapple smoothie with low fat yogurt is a perfect DASH diet meal. Pineapple may help to lower blood pressure. As a fruit, it is also a must-have on the DASH diet.

Try to use fresh pineapple rather than canned. There is just too much sugar in canned pineapple, not to mention the fact that all kinds of chemicals are seeping into the syrup from the interior surface of the can.
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Beet Salad Recipe For Hypertension

This is a traditional beet salad recipe  that is great for the DASH diet.  I brought it with me from the Ukraine. We like it. It’s simple and comforting. The beauty of this salad  is that every single ingredient is great for people with hypertension.

Russian Beet Salad With Prunes And Walnuts

Russian Beet Salad With Prunes And Walnuts

Let’s quickly go over the ingredient list:
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