DASH Diet Collection

Everything your need to know about the DASH Diet

Breakfast Sandwich

Here is a Dash Diet Breakfast Sandwich that will kick start your day in the right direction. It is very important to start your day with fiber and protein. Try choosing 100% whole wheat bread or 100% Whole grain bread as this is low in fat and contains 10-15% protein and loads of healthy fiber, look for breads that have 200 milligrams or less of sodium per slice.

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

Dash Diet Breakfast Sandwich or Toast

Depending on your likes and dislike here are some tasty combinations that have been very successful, there 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- Pomergranites

Kale – One Egg Omelet – Cheddar Cheese Grated

Refried Beans – Salsa -Poaches Egg – Cilantro

Ricotta Cheese – Sliced Pear = Manuka Honey

Portobello Mushroom and Avocado Breakfast Sandwich

The Portobello mushroom is a great substitute for bread and Portobello mushrooms have so many good health benefits, they are high in fiber and low in calories and low in sodium and this ticks all the Dash Diet criteria.

The secret to any Dash Diet Breakfast sandwich is to put ingredients in that you enjoy, sure bacon isn’t good for your diet, but a little bit every now and then will help those cravings.

Ingredients

2 Portobello Mushrooms

1 Avocado sliced

1 large tomato cut into 4 thick slices

½ cup of baby Spinach leaves

2 slices of your favorite Cheese

2 poached eggs

1 teaspoon of your favorite dressing

Garnish with a little parsley

Directions

Heat 1 tablespoon of oil in a non stick pan over a medium heat until hot, season Portobello mushroom with pepper and cook until lightly browned, about 2 minutes per side, remove mushroom from the pan and set them aside on a paper towel.

Slice tomatoes and avocado season with pepper and a little Italian herbs , fresh basil is delicious with your fresh tomato.

Boil a pot of water and poach egg to your egg to your texture liking, once the water has boiled it only takes a few minutes and poached eggs are a much healthier option.

Stack you mushroom with a slice of your favorite cheese, then fresh spinach and tomato and top with your poached egg and drizzle your favorite dressing on top, garnish with a little parsley or cilantro and enjoy.

Avocado Egg Sandwich

A mixture of egg and Avocado is a great way to start any day, mix it with a little of your favorite Greek yoghurt and make sure you make plenty as this is so tasty you will want it for your lunch as well. This recipe is for 4 servings

Ingredients

½ cup Light Mayo

½ cup plain Greek Yoghurt

½ teaspoon Dijon Mustard

2 Small Diced Avocados (or 1 Large)

6 diced hard boiled eggs

1 – 2 tablespoons of fresh Herbs

Pepper

Chia Seeds

Paprika

Directions

Hard boil eggs ahead of time and cool, then in the bottom of a large bowl, prepare dressing by whisking together yogurt, mayonnaise, mustard, herbs, chia seeds and pepper.  De  shell and dice hard boiled eggs and then stir in diced eggs.

Taste test and, if desired, season with additional paprika. If not serving immediately, cover and refrigerate. Just before serving, stir in diced avocado. Serve on your favorite whole grain bread  or whole grain crackers, or  just a bed of lettuce.

Highly Recommended Bread : The Baker 9-Grain Bread

A substantial slice made from a variety of wholesome grains like whole wheat, rye, oats, spelt millet, and more to provide a great taste and texture.

Per Slice: 100 calories, 1.5g fat (0g sat fat), 18g carbs, 0g sugars, 3g fiber, 4g protein

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