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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.

Blendtec Total Blender Classic, with FourSide Jar, Black
Blendtec Total Blender Classic, with FourSide Jar, Black

From the video above, anecdotal reports, and now my own experience, this a great blender for smoothies.

 

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.

 

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