Michael Davis
The DASH diet, or Dietary Approaches to Stop Hypertension, is an eating plan that involves consuming plenty of fruits, vegetables, lean proteins, low-fat dairy, beans, nuts, and vegetable oils while limiting salt, saturated fats, red meat, and sweets. This diet has been shown to lower blood pressure and reduce the risk of heart failure. Mushrooms are included in several DASH diet recipes, such as chicken and mushrooms, baked potatoes and mushrooms, and omelets with vegetables.
| Characteristics | Values |
|---|---|
| Diet type | DASH (Dietary Approaches to Stop Hypertension) |
| Food items | Mushrooms, chicken, potatoes, flour, salt, pepper, paprika, oil, onion, garlic, wine/broth, vinegar, tomatoes, Italian seasoning, cream, cheese |
| Dietary recommendations | Increase fruits, vegetables, whole grains, lean proteins, low-fat dairy, beans, nuts, vegetable oils |
| Dietary restrictions | Limit red meat, sweets, salt, saturated fats |
| Caloric intake | Varies, based on individual needs and factors like current weight and BMI |
| Health benefits | Lower blood pressure, reduced risk of heart failure |
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What You'll Learn
Mushrooms are allowed on the DASH diet
Mushrooms are included in several DASH diet recipes, such as chicken and mushrooms, and baked potatoes and mushrooms. In the former, mushrooms are cooked in a skillet with onions, sweet peppers, and garlic, and combined with chicken, tomatoes, and a cream sauce. In the latter, they are soaked, chopped, and cooked with onions in hot oil or margarine, then layered with sliced potatoes and cheese, and baked in the oven.
The DASH diet also includes lean poultry and fish, and some recipes combine mushrooms with chicken or fish. For example, an egg-white omelette with mushrooms, spinach, and peppers, or fish or chicken kabobs with mushrooms, onions, and peppers.
The DASH diet is a healthy and delicious way to eat, and it can be incorporated into your daily routine in various ways. It is recommended to make dietary changes slowly and gradually, such as adding one additional serving of fruits or vegetables per day, or reducing red meat consumption to one to two times a week before eliminating it.
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Baked potatoes and mushrooms recipe
Mushrooms are included in the DASH diet, which stands for Dietary Approaches to Stop Hypertension. The DASH diet has been shown to lower blood pressure and reduce the risk of heart failure.
Now, here is a baked potatoes and mushrooms recipe that follows the DASH diet:
Baked Potatoes and Mushrooms
This recipe is a great side dish to accompany a roast in the oven, but it can also stand alone as a satisfying meal. The earthy flavor of the roasted potatoes pairs well with various proteins like chicken, steak, or salmon.
Ingredients:
- Potatoes
- Mushrooms
- Garlic cloves
- Olive oil
- Dry thyme
- Salt
- Pepper
Instructions:
- Preheat your oven to 475 F. Line a baking sheet with parchment paper and set it aside.
- In a small bowl, mix the garlic cloves, olive oil, and dry thyme. Combine well.
- Place the diced potatoes and the olive oil mixture in a zip bag. Shake well to coat the potatoes evenly.
- Spread the potatoes on the prepared baking sheet, making sure they are not overcrowded. Sprinkle with salt and pepper to taste.
- Place the potatoes in the oven and roast for 25-30 minutes, or until they are a golden brown.
- While the potatoes are roasting, you can sauté the mushrooms to add some extra flavor.
- Once the potatoes are done, remove them from the oven and top them with the sautéed mushrooms.
You can also add some yogurt or sour cream on top for a creamy element. Enjoy your delicious and healthy meal!
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Chicken and mushrooms recipe
Chicken and mushrooms is a tasty dish that can be made in a variety of ways and is suitable for the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan based on eating plenty of fresh fruits and vegetables, choosing lean proteins, low-fat dairy, beans, nuts, and vegetable oils, while limiting sweets and foods high in saturated fats.
Ingredients:
- 2 boneless, skinless chicken breasts
- 12 oz fresh mushrooms (baby bellas, white button mushrooms, oyster mushrooms, shiitake mushrooms, or portobellos)
- 2 tbsp extra virgin olive oil
- 1 tbsp ghee or unsalted butter
- 1 tsp oregano
- 1 tsp paprika
- 1 tsp coriander
- 1 cup chicken broth
- 2 chopped green onions
- 1 tbsp minced garlic
- Salt and pepper to taste
Method:
- Cut the chicken breasts into thin cutlets and pat them dry.
- Season the chicken with salt and pepper, and then apply the spice mixture (oregano, paprika, and coriander) to both sides.
- Heat olive oil in a large pan over medium-high heat.
- Sear the chicken for 3-4 minutes on each side, cooking in batches if necessary.
- Remove the chicken from the pan and set aside.
- In the same pan, add the mushrooms and cook until golden brown.
- Reduce the heat to low and add the garlic, green onions, and butter.
- Pour in the chicken broth and bring to a low boil, stirring frequently.
- Return the chicken to the pan and simmer for about 10 minutes, until the chicken is cooked through and the sauce has thickened.
- Serve with your choice of sides, such as mashed potatoes, rice, or pasta.
This recipe can be adapted to include other ingredients such as onions, peppers, and cream, and can be cooked in the oven as well as on the stovetop.
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Mushrooms are high in potassium
Mushrooms are a great source of potassium, a nutrient that helps to reduce the negative impact of sodium on the body. Potassium also helps to lessen the tension in blood vessels, which may help to lower blood pressure. This can decrease the risk of hypertension and cardiovascular disease. The American Heart Association (AHA) recommends eating more foods that contain potassium and reducing salt intake.
The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan that involves consuming plenty of fresh fruits and vegetables, lean proteins, low-fat dairy, beans, nuts, and vegetable oils, while limiting sweets and foods high in saturated fats. Mushrooms are included in many DASH diet recipes, such as stir-fries, salads, and baked potatoes.
A cup of mushrooms contains around 223 mg of potassium. The recommended daily intake of potassium is 2,600 mg for females and 3,400 mg for males. Mushrooms are also a good source of vitamin C, providing around 1.47 mg per cup. Vitamin C is important for maintaining cardiovascular health.
In addition to their potassium content, mushrooms are also a good source of dietary fiber, which may help to reduce the risk of developing type 2 diabetes. They contain antioxidants and anti-inflammatory compounds, which can improve immune function and help to prevent cell damage. The beta-glucans found in mushroom cell walls may also help to lower blood cholesterol levels.
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Mushrooms are a vegetable
The DASH diet has been shown to have multiple health benefits, particularly for those with hypertension, as it can help lower blood pressure and reduce the risk of heart failure. It is also recommended for anyone looking to improve their overall health and adopt a healthier lifestyle. The diet emphasizes getting most of your calories from healthy, less processed foods high in calcium, potassium, magnesium, and fiber.
Mushrooms are a versatile vegetable that can be included in various dishes as part of the DASH diet. For example, they can be added to an egg white omelet with spinach and peppers, or included in a stir-fry with other vegetables, chicken, shrimp, or tofu. They can also be grilled as part of a kabob with chicken, onions, and peppers, or used in a sauce for baked potatoes.
When planning meals for the DASH diet, it is important to keep in mind the recommended daily servings for each food group, which may vary depending on the individual's caloric intake and health goals. In general, the diet suggests making fruits, vegetables, and starches/grains the largest portion of your meal, with lean proteins and nuts/seeds in smaller quantities.
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