Dash Diet Salad Recipes

Check out some of the most popular Dash Diet Salad Recipes along with 5 of the best Dash Diet Salad dressing recipes- with an emphasis on being low in sodium.

Skinny Tuna Melt

A tuna melt turns an ordinary tuna sandwich into an extraordinary one. It makes a super quick and easy lunch and is absolutely delicious.

 Compliment this lunch with an apple and a side salad. Use spinach or kale, add a few cherry tomatoes and mix lightly with low fat Thousand Island dressing used in the tuna melt. Quick and easy, lunch is served.

Ingredients: 

6 ounces white tuna packed in water, drained
1/3 cup chopped celery
1/4 cup chopped onion
1/4 cup low fat Russian or Thousand Island salad dressing
2 whole-wheat English muffins, split
3 ounces reduced-fat Cheddar cheese, grated
black pepper to taste
 

Preparation: 

Preheat broiler. Combine tuna, celery, onion and salad dressing. Season with pepper. Toast English muffin halves. Place split-side-up on baking sheet and top each with 1/4 of tuna mixture. Broil 2-3 minutes or until heated through. Top with cheese and return to broiler until cheese is melted, about 1 minute longer.

Serves 4

Nutrition Information: 

Per serving: 210 calories, 6 g total fat, 3 g saturated fat, 20 g carbohydrates, 19 g protein, 3 g fiber, 417 mg sodium, 157 mg potassium, 17 mg magnesium, 185 mg calcium.

Get some of my most popular Dash diet Salad Dressing Recipes.

Citrus Salad

Fresh citrus fruits like oranges, pink grapefruit, limes and clementines make this coconut salad pop with color. 

Dress it in a little olive oil and snappy Dijon mustard.

Ingredients

• 3 oranges
• 1 tablespoon Dijon mustard
• 1 tablespoon snipped fresh tarragon
• ¼ cup Virgin olive oil
• 2 heads butter lettuce, torn
• 1 pink grapefruit, peeled and thinly sliced
• 2 clementines, peeled and separated into segments
• ½ cup unsweetened flaked coconut, toasted
• 1 teaspoon Chia Seeds
  
  Directions

For the dressing, squeeze juice from 1 orange and transfer to a small bowl. Whisk in mustard, tarragon and the oil. Peel and slice remaining oranges.

Ingredients

Toss lettuce with dressing; gently toss in citrus slices and segments. Arrange on platter. Top with toasted coconut.

Makes 6 to 8 servings.

Beet Salad

Beets are a wonderful vegetable especially for lowering your blood pressure levels. They are full of healthy nutrient and fiber; they are a super food that shouldn’t be overlooked if you are on the Dash Diet.

• Beets
• Olive oil
• Grated carrot
• Balsamic vinegar
• Garlic
• Pepper
•  Gorgonzola Cheese

Directions

Boil the beets until they become tender. Pull off skin under cold running water. 

Chop them and toss lightly with olive oil, grated carrot, balsamic vinegar, garlic and pepper. Crumble Gorgonzola cheese on top for extra flavor.