The Mediterranean DASH Diet combines the best aspects of the Mediterranean diet and the DASH diet, creating a plan that’s both delicious and heart-healthy.

Mediterranean Diet emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. DASH Diet (Dietary Approaches to Stop Hypertension) focuses on reducing sodium intake while increasing fruits, vegetables, and low-fat dairy products.

I’ve curated a selection of recipes that has the best of both diets, offering meals rich in vegetables, fruits, whole grains, and lean proteins while being mindful of sodium and saturated fat. 

In my experience, the Mediterranean and DASH diets share a common ground in promoting the consumption of foods that reduce blood pressure and cholesterol levels.

My collection includes recipes that are easy to prepare and packed with ingredients like leafy greens, beans, nuts, and legumes, along with moderate portions of fish and poultry. 

The Basics of the Mediterranean Dash Diet Combo

In my exploration of nutritious eating patterns, I’ve found that the Mediterranean Dash Diet Combo is a blend of two heart-healthy diets: the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet.

This combination emphasizes foods such as:

• Fruits and Vegetables: A cornerstone of both diets, aiming for a colorful array each day.
• Whole Grains: Options like whole wheat, brown rice, and quinoa contribute to the required servings.
• Lean Proteins: Fish and poultry are preferred, with red meat limited.
• Legumes: Beans, lentils, and chickpeas are excellent protein and fiber sources.
• Nuts and Seeds: A handful of unsalted nuts or seeds a day for healthy fats.
• Dairy: Low-fat or fat-free dairy products help meet calcium needs.

The combined approach encourages a diet rich in omega-3 fatty acids, fiber, and various essential nutrients while being low in unhealthy fats and sugars. Here’s a basic framework I adhere to:

Mealtime	Foods To Include
Breakfast	Whole grains with fruit and a serving of dairy
Lunch	Leafy greens, lean protein, whole grains
Dinner	Vegetables, fish or poultry, a portion of legumes
Snacks	Nuts, seeds, or small portions of fresh fruit

Incorporating this diet requires minimally processed foods and a reduction in sodium intake, aligning with the principle of using natural, whole ingredients.

Olive oil is the main added fat, replacing butter and other saturated fats.

My experience confirms that this combination diet supports overall health while potentially reducing the risk of chronic diseases, such as hypertension and cardiovascular issues.

Mediterranean Diet Fundamentals

The Mediterranean diet draws on the eating habits of countries bordering the Mediterranean Sea.

I understand its principles well, involving a diverse and balanced pattern of consuming food that emphasizes plant-based ingredients.

Core Components:

• Fruits and Vegetables: I include a variety of these in my daily meals for essential vitamins, minerals, and fiber.
• Whole Grains: Foods like brown rice, oats, and whole wheat bread are staples, offering sustained energy and aiding digestion.
• Legumes and Nuts: Beans, lentils, almonds, and walnuts are often on my menu, providing plant-based protein and healthy fats.

Olive Oil is the cornerstone of the diet, used generously for cooking and dressings, contributing good monounsaturated fats.

Proteins:

• Seafood: I eat fish and shellfish twice a week for their omega-3 fatty acids.
• Poultry: Chicken and turkey are my go-to sources for lean protein.
• Eggs: I have them in moderation, about four times a week.

Dairy: Products like cheese and yogurt are fine but I consume them in low to moderate amounts, selecting lower-fat options when possible.

Limited Intake:

• Red Meat: This is not on my everyday menu, featuring sparingly, a few times a month.
• Sweets: Natural sweetness from fruits is my preference over sugary treats.

Throughout the week, I ensure my meals are balanced, incorporating a mix of these components, and always include a social aspect to eating, meals with family or friends.

Dash Diet Principles

The DASH diet (Dietary Approaches to Stop Hypertension) emphasizes foods that are heart healthy and conducive to managing or preventing high blood pressure.

I understand it’s not just a diet, but a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure (hypertension).

Here are its key principles:

• Rich in Fruits and Vegetables: I aim to fill my plate with a variety of colors from fruits and vegetables. They are low in calories and rich in dietary fiber, vitamins, and minerals.
• Include Whole Grains: I choose whole grains over refined grains because they contain more nutrients and fiber. Examples include whole-wheat bread, brown rice, and quinoa.
• Low-Fat Dairy: I opt for low-fat or fat-free dairy choices to reduce my intake of saturated fat.
• Lean Proteins: Poultry, fish, legumes, and nuts are solid choices. I prioritize fish and poultry and rarely eat red meat.

I also pay attention to these components:

Nutrient	Goal
Sodium	Less than 2,300mg per day, ideally aiming for 1,500mg
Potassium	Ensuring I eat plenty of fruits and vegetables to increase my potassium, which can help lower blood pressure
Calcium	Adequate through dairy or alternatives
Magnesium	Found in nuts, whole grains, and green leafy vegetables

Furthermore, the DASH diet suggests limiting added sugars and sweetened beverages.

Essential Ingredients for Mediterranean Dash Recipes

When I prepare Mediterranean DASH diet recipes, my pantry is always stocked with an assortment of ingredients rich in flavor and nutrients while being low in sodium.

Here is a breakdown of the key components:

Whole Grains:

Integral to the diet, whole grains like bulgur, brown rice, whole wheat pasta, and quinoa offer fibre and important nutrients.

I opt for these to ensure meals are filling and heart-healthy.

Fresh Vegetables:

I emphasize a variety of veggies like tomatoes, kale, asparagus, and cucumbers.

These form the base of many Mediterranean dishes and provide essential vitamins and antioxidants.

Lean Proteins:

Including lean proteins such as chicken and fish, specifically fatty fish like salmon, is crucial for a balanced diet.

These options are high in protein and heart-healthy omega-3 fatty acids.

Legumes:

For plant-based protein, beans and lentils are my go-to choice.

Not only are they a great source of protein and fiber, but they also contribute to the heartiness of dishes like soups and salads.

Healthy Fats:

I always use extra virgin olive oil for cooking and dressings, favouring its monounsaturated fat content which supports heart health.

Nuts, particularly walnuts, and seeds are also great for adding texture and nutrients to meals.

Herbs & Spices:

I rely on a range of fresh and dried herbs like parsley, mint, and rosemary to add depth and flavor without the need for salt.

Lemon juice is a staple for its ability to brighten dishes with a tart freshness.

In the table below, I’ve broken down these essentials:

Category	Ingredients
Whole Grains	Bulgur, brown rice, whole wheat pasta, quinoa
Fresh Vegetables	Tomatoes, kale, asparagus, cucumbers
Lean Proteins	Chicken, salmon
Legumes	Beans, lentils
Healthy Fats	Extra virgin olive oil, walnuts
Herbs & Spices	Parsley, mint, rosemary, lemon juice

 

 

Mediterranean Diet Breakfast Recipes in 10 Minutes or Less

1: Egg and Greens Skillet

The recipe features a delicious combination of sautéed greens (such as kale, power greens, mustard greens, dandelion, wild arugula, or watercress) with scallions, garlic, olives, and perfectly cooked eggs.

It’s a versatile, one-pan, vegetarian dish that is easy to make and incredibly nutritious.

The recipe is flexible and can be customized with additional vegetables or even bacon or pancetta for extra flavor.

Serve it immediately, sprinkled with sea salt and pepper, a drizzle of olive oil, and a splash of balsamic vinegar for a tasty, balanced meal.

Source : abeautifulplate

• Calories: 343
• Protein: 13g
• Fat: 31g
• Carbohydrates: 11g

2- Breakfast Pita Pizza

 For a twist, I use whole wheat pita as the base, topped with a light spread of cheese, fresh tomatoes, and perhaps some olives, then baked until everything is warm and the cheese has melted.

Source : winniesbalance

• Calories: 250
• Protein: 23g
• Fat: 6g
• Carbohydrates: 27g

3- Avocado-Egg Toast

Avocado-egg toast is a trendy breakfast option, but did you know it can also be a perfect fit for the heart-healthy Mediterranean diet?

It incorporates key elements of the diet while offering a delicious and satisfying start to your day.

Source: inspiredtaste

• Calories: 233
• Protein: 11g
• Fat: 14g
• Carbohydrates: 17g

4- Spinach, Peanut butter and Banana Smoothie

Transform your mornings with a refreshing and energizing Spinach, Peanut Butter, and Banana Smoothie! This vibrant blend packs a powerful nutritional punch.

Spinach adds a hidden boost of vitamins and minerals, while creamy peanut butter provides healthy fats and protein to keep you feeling full.

Source: barefeetinthekitchen

• Calories: Approximately 235 calories
• Protein: Approximately 13g
• Fat: Approximately 8g
• Carbohydrates: Approximately 30g

5- Overnight Oats

 My make-ahead option often involves oats soaked overnight with a plant-based milk.

In the morning, I top them with fruits like raspberries or dates, and a dash of nuts for added texture and nutrients.

Source: thefullhelping

• Calories: 300-350 calories
• Protein: 10-15g
• Fat: 8-12g
• Carbohydrates: 40-50g

6- English Muffin Pizza

To make, simply toast an English muffin, spread with hummus, top with sliced veggies like tomatoes, cucumbers, olives, and feta, then drizzle with balsamic vinegar.

It’s a nutritious, flavor-packed meal or snack that takes just minutes to prepare.

Enjoy this Mediterranean English Muffin Pizza as part of a balanced diet filled with whole foods.

Source: wellplated

• Calories: 250-300
• Protein: 10-15g
• Fat: 10-15g
• Carbohydrates: 30-40g
• Fiber: 5-10g

7- Greek Yogurt with Berries and Honey

his simple yet satisfying breakfast is packed with protein and antioxidants.

Use plain Greek yogurt for a base and top it with your favorite berries, a drizzle of honey, and a sprinkle of chopped nuts or seeds for added crunch and healthy fats.

Source: skinnytaste

• Calories: 150
• Protein: 15g
• Fat: 5g
• Carbohydrates: 15g
• Dietary Fiber: 2g

8- Turkish Menemen

This traditional Turkish dish is similar to scrambled eggs but cooked with chopped tomatoes, onions, and peppers.

Seasoned with spices like paprika and oregano, it’s a flavorful and protein-rich breakfast option. Traditionally served with crusty bread for dipping.

Source: alphafoodie

• Calories: 280
• Protein: 18g
• Fat: 15g
• Carbohydrates: 15g
• Dietary Fiber: 2g

9- Shakshuka

A North African and Middle Eastern dish featuring eggs poached in a flavorful tomato sauce with onions, peppers, and spices.

Often served with pita bread for scooping up the delicious sauce and eggs.

You can add spinach or crumbled feta cheese for extra protein and flavor.

Source: salimaskitchen

• Calories: 342
• Fat: 17g
• Saturated Fat: 3g
• Carbohydrates: 21g
• Protein: 18g
• Fiber: 5g

10- Breakfast Couscous Salad

A refreshing and light breakfast option, perfect for warm summer mornings.

Cook couscous according to package directions, then toss with chopped vegetables like cucumber, tomatoes, and bell peppers.

Add crumbled feta cheese, olives, a drizzle of olive oil, and a squeeze of lemon juice for a tangy dressing.

Source: heavenlyhomecooking

• Calories: 319
• Fat: 9g
• Saturated Fat: 2g
• Carbohydrates: 47g
• Fiber: 5g

Mediterranean Diet  Lunch And Dinner Ideas

Refreshing Salads and Sides

In embracing a Mediterranean DASH diet, I find incorporating salads and sides not only enhances the flavor of meals but also contributes to a balanced diet. 

11. Tzatziki (Cucumber Yogurt Salad)

 I often start with a simple mix of cucumbers and yogurt to prepare a cooling side.

The tang of yogurt provides a lovely contrast to the crisp cucumbers.

• Calories: 25-30
• Total Fat: 2-2.5g
• Saturated Fat: 0-0.5g
• Carbohydrates: 1-2g

12. Roasted Koginut Squash

For those who prefer a warmer side, Roasted Koginut Squash is way go-to.

This unique squash, a cross between kabocha and butternut squash, has a rich and nutty flavor that’s complemented beautifully by a simple seasoning of olive oil, salt, and pepper.

Its smooth, velvety flesh caramelizes wonderfully in the oven, which creates a contrast between the crispy, golden edges and the tender interior.

You can serve it as a standalone side dish, tossed into salads, or incorporated into grain bowls.

Source: tablefortwoblog

• Calories: Approximately 150-200
• Total Fat: 7-10g
• Saturated Fat: 1-2g
• Carbohydrates: 30-35g
• Dietary Fiber: 3-5g

13- Quinoa with Peas & Lemon

When I’m pressed for time, a Quinoa with Peas & Lemon dish is both quick and refreshing.

Quinoa, is a nutritional powerhouse, that provides complete protein and fiber, while peas add pops of freshness and essential vitamins.

Add a squeeze of lemon juice, salt, and pepper as a seasoning. This simple dish can be enjoyed warm or chilled, making it a perfect breakfast, lunch, or side dish.

Source: loveandlemons

• Calories: 222
• Total Fat: 5g
• Saturated Fat: 1g
• Carbohydrates: 35g
• Fiber: 5g

14- Mediterranean Grilled Vegetables

A rich source of greens comes in the form of Mediterranean Grilled Vegetables.

Source: unicornsinthekitchen

15- Tomato & Onion Salad with Crispy Tofu

For a heartier salad, I opt for Tomato & Onion Salad with Crispy Tofu.

Source: foodwithfeeling

Combine Tomatoes, onions, tofu, lemon juice, and herbs of your choice.

You can let the tofu marinate or, pan-fry until crispy, and mix with fresh tomatoes and onions. 

Don’t forget a crumbled topping of vegan feta cheese for an extra layer of creaminess and a final touch of Mediterranean flair.

• Calories: 376
• Total Fat: 14g
• Saturated Fat: 2g
• Carbohydrates: 41g
• Dietary Fiber: 6g

16. Grilled Lemon Herb Chicken

I marinate chicken breasts in lemon juice, olive oil, and a mixture of Italian herbs. Grill until thoroughly cooked and serve with a side of quinoa and steamed vegetables to complete the plate.

Source: somuchfoodblog

• Calories: 409
• Total Fat: 28g
• Saturated Fat: 4g
• Carbohydrates: 2g

17. Baked Herb-Crusted Salmon

A perfect omega-3 rich fish dish, where I coat the salmon with a crust of finely chopped walnuts and fresh rosemary. The natural oils and flavors create a succulent entree.

Paired with roasted beets, carrots, and sweet potatoes, it’s a satisfying, nutrient-packed meal.

Source: whatmollymade

• Calories: Approximately 350-400
• Total Fat: 20-25g
• Saturated Fat: 3-5g
• Carbohydrates: 5-10g
• Protein: 30-35g

18. Vegetable Chickpea Stew

I opt for a hearty legume-based stew, full of chickpeas and a variety of vegetables such as zucchini, bell peppers, and tomatoes.

Simmered in a low-sodium vegetable broth and seasoned with herbs like thyme and bay leaves, it’s wonderfully fulfilling.

Source: healthyfitnessmeals

• Calories: 220
• Total Fat: 5g
• Saturated Fat: 1g
• Carbohydrates: 40g
• Dietary Fiber: 12g

19. Quinoa Stuffed Bell Peppers

I find that bell peppers stuffed with a mixture of quinoa, finely chopped vegetables, and a touch of feta cheese, baked until tender, make an exceptional and colorful entree that’s both satisfying and in line with the dietary guidelines.

Source: eatyourselfskinny

• Calories: 286-313
• Total Fat: 9-13g
• Saturated Fat: 2-3g
• Carbohydrates: 40-47g

Diet-Friendly Snacks and Appetizers

When I’m looking to adhere to a diet that’s both heart-healthy and perfect for managing blood pressure, I often turn to the DASH and Mediterranean diets.

These diets emphasize fruits, vegetables, whole grains, and healthy fats. Here, I’d like to share some snacks and appetizers that fit these criteria wonderfully.

20. Apricot-Sunflower Granola Bars

 I make these bars with a variety of dried fruits and seeds to cater to my taste preferences. They’re great for a quick, energy-boosting snack.

Source: slurrp

• Calories: 245
• Total Fat: 10g
• Saturated Fat: 1g
• Carbohydrates: 36g
• Dietary Fiber: 4g

21. Avocado Hummus

This recipe is a staple in my kitchen. It’s smooth and creamy, made with chickpeas and avocado, and is excellent with crudites or whole grain pita chips.

Source: eatingwell

• Calories: 60
• Total Fat: 4.5g
• Saturated Fat: 0.5g
• Total Carbohydrates: 4g
• Sugars: 1g
• Protein: 2g

22. Fig & Honey Yogurt

A simple combination of plain yogurt topped with dried or fresh figs and a drizzle of honey makes an indulgent yet healthy treat.

Source: thelastfoodblog

• Calories: 150-200
• Total Fat: 4-6g
• Saturated Fat: 2-3g
• Carbohydrates: 25-30g
• Sugars: 15-20g (includes natural sugars from figs and honey)
• Protein: 6-8g

23. Lime & Parmesan Popcorn

 I skip store-bought options and make a batch of popcorn flavored with a zest of lime and a sprinkle of Parmesan for a savory snack.

Source: simplydarrling

• Calories: 140
• Total Fat: 4g
• Saturated Fat: 2g
• Carbohydrates: 21g
• Dietary Fiber: 4g

24. Mediterranean Seafood Soup (Zuppa di Pesce e Frutti di Mare)

This soup is prepared by simmering it on the stovetop. 

The key ingredients are fresh seafood, from tender cod and shrimp to mussels and briny clams, all simmered in a tomato broth with the Mediterranean herbs and spices like garlic, onions, and fennel.

It is Low in fat, high in protein, and has important minerals.

Source: sipandfeast

• Calories: Approximately 250-300
• Total Fat: 5-10g
• Saturated Fat: 1-2g
• Carbohydrates: 30-35g
• Dietary Fiber: 3-5g
• Sugars: 5-7g
• Protein: 20-25g

25. Grilled Fish Fillet with Pesto Sauce

Source: kalynskitchen

This recipe combines the simplicity of grilled fish with the vibrant pesto sauce for a restaurant-worthy meal at home. It’s perfect for a light summer dinner that’s both impressive and easy to prepare.

• Calories: Approximately 350-400
• Total Fat: 20-25g
• Saturated Fat: 3-5g
• Carbohydrates: 5-10g
• Protein: 30-35g
• Sodium: 300-500mg

26. Greek Baked Cod

This simple dish, with its bold Mediterranean flavors, provides a wholesome meal that supports heart health without compromising taste.

Source: savorynothings

• Calories: Approximately 250-300
• Total Fat: 10-15g
• Saturated Fat: 2-3g
• Carbohydrates: 5-10g
• Protein: 30-35g
• Sodium: 400-600mg

27. Seafood Paella

Last but not least, if you’re in the mood for a cozy night in, a Seafood Paella can transport you to the Spanish coast.

Laden with a variety of seafood and seasoned with aromatic herbs, it’s a delicious way to nourish body and soul.

Source: simplyrecipes

• Calories: Approximately 400-500
• Total Fat: 15-20g
• Saturated Fat: 3-5g
• Carbohydrates: 50-60g
• Dietary Fiber: 4-6g
• Sugars: 2-4g
• Protein: 25-30g
• Sodium: 600-800mg

28. Greek White Bean Soup (Fasolada)

Legumes such as lentils, chickpeas, and beans offer plant-based protein that’s filling and fibrous. A classic dish I enjoy is Greek White Bean Soup (Fasolada), featuring navy beans stewed with tomatoes, garlic, and herbs.

Source: foodbymaria

• Calories: Approximately 250-300
• Total Fat: 5-10g
• Saturated Fat: 1-2g
• Carbohydrates: 40-50g
• Dietary Fiber: 10-15g
• Sugars: 3-5g
• Protein: 10-15g
• Sodium: 400-600mg

29. Mediterranean Orzo Salad

Mediterranean Orzo Salad is an excellent choice, combining orzo with crisp cucumbers, juicy tomatoes, and rich Kalamata olives. I make sure to dress it with a simple blend of olive oil and lemon juice for a refreshing taste.

Here’s a quick list of some ingredients I frequently use:

• Vegetables: Bell peppers, tomatoes, cucumbers, zucchini, leafy greens
• Proteins: Chickpeas, lentils, fava beans, white beans, almonds
• Whole Grains: Barley, bulgur wheat, whole grain pasta
• Herbs & Spices: Basil, oregano, thyme, garlic, cumin, coriander

Source: saltandlavender

• Calories: Approximately 300-350
• Total Fat: 10-15g
• Saturated Fat: 1-2g
• Carbohydrates: 45-50g
• Dietary Fiber: 5-7g
• Sugars: 3-5g
• Protein: 10-12g
• Sodium: 300-500mg

30. Garlic Herb Mushroom

Source: cookwithrenu

• Calories: Approximately 100-150
• Total Fat: 7-10g
• Saturated Fat: 1-2g
• Carbohydrates: 8-12g
• Dietary Fiber: 1-2g
• Sugars: 1-2g
• Protein: 2-4g
• Sodium: 200-300mg

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