Dr Oz: DASH Diet Zucchini Lasagna Recipe & 2-Week DASH Diet Jumpstart


Dr Oz: DASH Diet Number One Diet In America Three Years In a Row

Dr. Oz revealed why the DASH Diet has been voted the number one diet in America three years in row and he was ready to share some of the best recipes he could find that follow the principles of the DASH Diet.

Dr Oz: DASH Diet Phase One

As Dr. Oz explained before, the DASH Diet has been ranked the number one diet in America three years in a row because it includes so many health benefits along with great weight loss benefits. Plus, it is one of the easiest diets to follow. DASH Diet creator Martha Heller’s plan includes a two week jump start to help you shrink your waistline as you relearn to eat healthy foods that will keep you full and satisfied longer.  Check out phase one of the DASH Diet below.


Dr Oz: DASH Diet Zucchini Lasagna Recipe & 2-Week DASH Diet Jumpstart

Dr. Oz and DASH Diet creator Martha Heller went over the two phases of the DASH Diet and she gave out her zucchini lasagna recipe and tuna salad recipe.

  • Step 1 Bulk up with vegetables: Eat unlimited servings of non-starchy vegetables like green beans, peppers, tomatoes, broccoli and sweet potatoes.
  • Step 2 Satisfy your hunger: Eat protein-rich foods low in saturated fats like lean chicken or beef, nuts, beans and sunflower seeds.
  • Step 3: Enjoy heart-healthy fats like extra virgin olive oil, canola oil, avocados and salmon.
  • Step 4: Avoid sugars and starches – Heller explained to Dr. Oz it is important to remove these foods for the first two weeks so you can avoid the rises and crashes of your blood sugar. Foods to avoid include fruits, pastas and rice.
  • Drink caffeinated beverages only when eating meals or snacks because caffeine can cause your blood sugar to spike when you drink it without food.

Dr Oz: DASH Diet Phase Two

Phase two of Martha Heller’s DASH Diet plan is really the last step in the plan and the first step in your new, healthier lifestyle. This is the phase where some of the foods you eliminated from your diet before can be added back in. Check out phase two below.

  • Add in fruit, whole grains, low-fat milk and yogurt.
  • Eat less than five servings of sugary foods each week. Heller recommended saving up those servings for something really special rather than wasting them on junk during the week.
  • Wine can be substituted for a serving of fruit but Heller recommended whole fruits rather than drinking too much wine.

Dr Oz: DASH Diet Acapulco Tuna Salad Recipe

Heller had a great tuna salad recipe that will keep you from feeling hungry longer and follows all the guidelines of the DASH Diet.


DASH Diet Acapulco Tuna Salad Ingredients:

  • 2 cans tuna, 6 ounces each and low in sodium
  • 1 medium tomato, diced
  • 1/2 small sweet onion, finely chopped
  • 1 jalapeño, diced
  • 2 tablespoons low-fat mayonnaise or regular mayo made with olive oil
  • 1 tablespoon lime juice

DASH Diet Acapulco Tuna Salad Directions:

  • Drain the liquid out of the tuna and mix all the ingredients in one bowl. Serve cold.

Dr Oz: DASH Diet Zucchini Lasagna Recipe

When dinner time comes around, Heller had another great zucchini lasagna recipe.

DASH Diet Zucchini Lasagna Ingredients:

  • 2 large zucchini, cut into thin slices
  • 4 large tomatoes cut into thin slices
  • 2 medium onions, thinly sliced
  • 6-8 leaves fresh basil, chopped
  • 8 ounces shredded 2 percent mozzarella
  • 1 tablespoon olive oil
  • Ground black pepper

DASH Diet Zucchini Lasagna Directions:

  • Preheat the oven to 400 degrees.
  • Pour the olive oil into a large oven-safe dish. Spread the sliced zucchini on the bottom of the dish. To the zucchini add a layer of tomatoes and a layer of onions. Top with half of the sliced basil and ground pepper. Feel free to add other spices from your cupboard.
  • Add half the shredded cheese.
  • Repeat with another layer of vegetables and cheese.
  • Bake for about 30 minutes. Remove from oven and allow to cool for five minutes before serving.



  1. Kathy says

    You keep referring to the creator of this diet as Martha Heller. Correct me if I’m wrong, but isn’t her name Marla????

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