The “super-Mediterranean” DASH diet – Pharmacy Magazine Online


Tips, good advice for flavor replacement, food replacement… How to follow the DASH diet without any difficulty and frustration in the long run?

Help, I’m missing the salt!

Indeed, the transition to a strict minimum salt consumption may be difficult at first. Especially if we eat a lot of foods rich in salt, such as processed ready meals, cold cuts, fatty cheeses, canned food, ready-made sauces, (these often also contain artificial flavor enhancers). But we may just over-salt the food out of habit, without thinking about it.


But, as soon as we can drink coffee without putting sugar in it, we also need to give ourselves time to get used to reducing the amount of salt – which will then become easier and easier. At the same time, we can “craft” to make our food tastier without salt… Use e.g. aromatic herbs that also provide vitamins and antioxidants, and we use a wide variety of spices such as curry, cumin, or spice blends with strong aromas.

Potassium salt (permitted) or e.g. the special gomasio with sesame seeds, Japanese spice salt (strong aroma) can also be “used”. While keeping in mind that the better our food tastes this way, the less salt will be needed….

Time-saving cooking at home

In fact, the DASH diet does not allow e.g. ready-made pizza, chicken nugget and similar frozen ready meals that can be heated in a microwave oven…. However, he puts a lot of emphasis on homemade food. If we buy the ingredients ourselves and cook according to the principles of DASH, we can eat healthily. All of this doesn’t necessarily take a lot of time because there’s no reason to cook complicated food. Design a simple menu, but organize it well and prepare for cooking.

Store enough vegetables, fruits, fish, poultry in the refrigerator and cook for several days on weekends. Also, think about your purchase or repatriation in advance. Finally, we may find that home cooking is not as time consuming – much less than e.g. browsing social networking sites on your computer, constantly browsing…

Tips for making desserts

The DASH diet requires a strong curb on the consumption of sugary products, and especially those that contain added sugar. However, there is nothing stopping you from making a fruit or natural dairy based dessert for yourself or eating a little dark chocolate – but everything in a reasonable amount!

Homemade sweets can be flavored instead of sugar, e.g. with a herb called cardamom with a characteristic aroma of Indian origin; we can cook compote flavored with cinnamon, vanilla, said cardamom or star anise; we can make sugar-free dressings e.g. to improve the taste of our natural dairy products.

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It is also recommended to cook the fruits in foil e.g. sprinkled with shreds of coconut or chocolate; make grilled fruit in the oven with lemon or orange juice; garnish the dairy products with fresh fruit, oilseeds, using a little honey. For apple compote or sliced ​​banana cakes – in a word, be cunning, but don’t deprive yourself of the joy of eating dessert!

Is the DASH diet expensive?

This healthy diet does not require expensive, hard-to-obtain foods, rare fruits, vegetables, or special kitchen utensils. The amount of meat and fish remains reasonable, and less expensive meats can be purchased for it. The budget is mainly burdened by spending on larger quantities of vegetables and fruits, but we can also help with that.

If possible, choose seasonal vegetables and fruits, and ideally local products that are tastier and often cheaper. There is no need to poison expensive exotic fruits (such as passion fruit obsession passion fruit), it is important to make the right choice and good quality as cheaply as possible…

More “good tasting” suggestions

For salty taste: homemade broth cooked with fresh vegetable leaves, seasoned with spices and herbs (but without salt); also use flavored oils (eg with ginger, basil, lemon, garlic, Provencal spice mix), shallots, flavored vinegar (cider, raspberry vinegar, etc.), Espelette peppers…

For sweet flavoring: citrus juice, washed orange or lemon peel, vanilla sticks, grated coconut, orange blossom water, grated dark chocolate, dried fruits (eg apricots, dates ..), crushed oil seeds, fresh ginger sliced, gingerbread spices, black or matcha tea, mint leaves, mint leaves …

Only red wine from alcohol

The DASH diet only allows red wine (like the Mediterranean diet), with a maximum of one glass per day for women and two for men. But this is of course not mandatory!

3 secondary beneficial effects

– DASH gets used to unhealthy junk food

No added sugars, low-grade fats, industrially processed foods… The DASH diet is the perfect way to get back to the basics of nutrition and end bad reflexes, find a taste for cooking… It can be a true nutritional “reset”…

– It also works against bloating

Potassium is the “star” of this diet rich in vegetables and legumes, which has exactly the opposite effect as sodium chloride (salt). The latter promotes the accumulation of water in the tissues and thus can cause bloating, bloating, swelling.

– Improves digestion

We cook with less fat, deliver much more dietary fiber and digestive aromatics… Our intestinal system “takes advantage” of this and regulates itself; improves digestion and intestinal transit.

Source: Galenus

Source: Patika Magazin Online by

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