How to take care of healthy nutrition for the whole family? Here are recipes for the DASH diet

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The principles of nutrition developed on the basis of the DASH diet are a recipe for health for us and our loved ones. As part of this diet, in the Dzień Dobry TVN kitchen, nutritionist Magdalena Czyrynda-Koleda prepared baked fruit with yogurt, toasts with vegetable salsa, pancakes with raspberry mousse and a citrus-spinach cocktail. Check out simple recipes for health.

DASH diet for health

The DASH diet (Dietary Approaches to Stop Hypertension) is a universal diet with proven pro-health properties – even prophylactic for many diet-related diseases. It is based on a huge variety of products, mainly vegetables, including legumes, fruits, low-fat dairy products, fish and seafood, lean meats, as well as nuts and seeds, vegetable oils. On the other hand, the consumption of saturated fatty acids, total fat and cholesterol, red meat, salt, processed products, sweets and sugar-containing beverages is limited.

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The National Health Fund especially recommends the DASH diet and uses its principles as reference in the proposed nutritional plans on the NFZ Diet website. The health benefits of this diet can be seen after just a few weeks of use. It is recommended by many scientific societies, incl. Polish Diabetes Society, European Society of Cardiology, Polish Society of Hypertension, or the European Society of Hypertension.

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The family eating plan is an innovative solution that provides healthy meals for the whole family. It is intended for adults as well as children and adolescents from 4 to 17 years of age. It is an opportunity to cook a healthy meal for the whole family and shape proper eating habits. Practical and uncomplicated dishes also save time, which we so lack.

Baked fruit with yogurt – recipe

  • 4 pears
  • 4 apples
  • a slice of fresh pineapple
  • cinnamon
  • 4.5 g of oat bran
  • 60 ml of 0% fat natural yoghurt
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Bake the pear, apple and pineapple in the oven (about 10 minutes at 180 degrees C). Dice the baked fruit. Combine bran and cinnamon with natural yoghurt, add fruit.

Croutons with vegetable salsa – recipe

  • 1.5 grams
  • 15 g of tahini paste
  • 75 g of white onion
  • 150 g of tomato
  • 90 g of cucumber
  • 30 g of avocado

Brown the bread in an oven or toaster, brush with tahini paste. Cleaned vegetables and avocados, cut into very small cubes. Put the salsa on the bread.

Pancakes with raspberry mousse – recipe

  • 9 g of ground linseed
  • 22.5 g of mountain oatmeal
  • 9 g of homogenized cheese
  • 52 g of raspberries
  • 30 ml of 0% fat natural yoghurt

In a dish, thoroughly mix the ground flaxseeds, oatmeal, and homogenized cheese. Shape into pancakes and bake them in the oven (about 15 minutes at 180 degrees C). Meanwhile, knead the raspberries and mix them with the yoghurt. Spread the prepared pancakes with the prepared raspberry cream.

Citrus and spinach cocktail – recipe

  • 7 g fresh spinach
  • 7.5 g instant oatmeal
  • 60 g of oranges
  • 60 g fresh pineapple
  • 7.5 ml of linseed oil
  • 9 g of ginger root

Peel the pineapple and orange, divide them into smaller pieces. Peel the ginger and chop it finely (or grate it). Blend all ingredients. If the cocktail is too thick, you can dilute it with water.

Magdalena Czyrynda-Koleda

Source From: Dziendobry

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