ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Smoothie Recipes for the DASH Diet

Updated on January 7, 2015

Smoothies are a great way to start the DASH Diet

Looking for fun recipes to try DASH? Recent news has put the DASH Diet back in the public spotlight with U.S. News & World Report putting this healthy eating program at the top of the 2014 picks. Why? Studies have shown that by implementing the DASH diet eating plan blood pressure, cholesterol levels, blood sugar, and even weight are all reduced. Those are four very good reasons to take a second or even third look at this food and lifestyle plan. Even Doctor Oz jumped on the DASH bandwagon in February 2014 with a program devoted to its benefits.

This diet is not a fad or a gimmick

This program has a long history going back to the early 90s with both the Mayo Clinic and the National Institute of Health doing long-term studies. Today many doctors choose this eating plan to help their patients who suffer from hypertension (high blood pressure).

DASH is an abbreviation for "Dietary Approaches to Stop Hypertension," the US National Institute of Health designed the food program specifically to help those who suffer from high blood pressure to lower their blood pressure numbers without having to turn to medication. The good news is that often reduction is possible in a matter of weeks. There are many other benefits.

Not a vegetarian or vegan food plan

The DASH Diet's main direction is to have you add more fruits and vegetables to your diet. You also watch your sodium intake. That doesn't mean you can't have meat. In fact, the recommended food plan is probably much like what you already eat when you're being good and not gorging your way through fast food, snacks, sugar, and treats.

My dance with DASH

I'm flirting with the DASH diet. I know from personal experience that diet alone can reduce blood pressure. blood sugar, and cholesterol levels because I've done it before. I also know that I've moved into some rather destructive eating habits over the last few years. I went with the smoothie recipes because I think smoothies are a fun, easy, and interesting way to start a program, and I want to ease into this and give it a try.

I've started by turning my lunch into a smoothie. I found a good variety of recipes that run from fruit recipes to the popular green smoothies. There's even a Chocolate Berry Smoothie to tantalize and tempt. I'm a fan of ginger so I was happy to see a section on smoothies with ginger.

Additional tips included

I also enjoyed reading the free bonus book that provided tips, success stories, and strategies, but even more I like the link resources provided at the end of the book. This is the first of several DASH Diet cookbooks by Robertina Whelans. Scroll down to find a couple more from her DASH Diet Cookbook series.

The Blender Blend-off

Naturally, if you're going to create smoothies, you'll need a blender. Here's a great little video that demonstrates the difference between three brands of blenders.

You might be surprised at how one blender did in this blender test.

DASH Diet Vegan Recipes

Today, many people are looking for either vegan or vegetarian recipes. The DASH Diet cookbooks by Robertina Whelans include a DASH Diet Vegan Recipes collection. With its strong emphasis on fruits and vegetables, the DASH Diet fits in well with the vegan or vegetarian lifestyle. This recipe collection features meals from breakfast through dinner.

Great blender for smoothies

I spent a bit of time searching for a good blender for my smoothies and have found the Blendtec blender to be an excellent choice. I first learned about this brand from a friend who loved making smoothies. We spent many a summer morning sitting by the pool drinking smoothies compliments of her Blendtec blender.

Now, I have my own. It's easy to use and to clean. As the video above shows, it does a great job. If you're looking for a sturdy, well-made blender that will last for a long time despite daily use, this is a definite blender to consider. I know mine gets a pretty good workout.

DASH Diet Quick and Easy Recipes: Soups, Salads, Stir Fry and Spring Rolls (DASH Diet Cookbook Book 4)
DASH Diet Quick and Easy Recipes: Soups, Salads, Stir Fry and Spring Rolls (DASH Diet Cookbook Book 4)

Want some light, fun recipes for the summer? You'll find this collection of soups, salads, stir frys, and spring rolls to be just what you are looking for whether you are on the DASH diet or not.



    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)