A delicious light and easy recipe from the #1 most trusted and effective diet – – the DASH Diet!

By: Jodie Shield, MED, RDN

What is the #1 most trusted and effective diet? According to U.S. News and World Report, it’s the DASH Diet. The health benefits of DASH, which stands for Dietary Approaches to Stop Hypertension, are well documented. Not only does the DASH diet lower blood pressure and cholesterol, which reduces your risk of heart attack and stroke, but it also plays a role in preserving brain function and preventing cancer, including BRCA-negative breast cancer. Now thanks to exciting new research, the DASH diet can be your anti-aging solution, too! It’s brimming with foods like fresh fruits and vegetables, whole grains, nuts, lean meats – even red wine – that will make you more youthful from the inside out.

Since May is National Blood Pressure Month and Older Americans Month, I wanted to share a recipe from my colleague and fellow RDN, Marla Heller’s new book DASH Your Way to a Younger You. In her book, she reveals five age-defying strategies designed to target the root causes of aging. Her book is filled with research-backed advice, tips, and recipes that will help you lose weight and turn back the hands on your aging clock. How? Simply by enjoying a delicious diet of antioxidant-rich super foods, satisfying plant-based meals, and foods that promote healthy gut bacteria and decrease inflammation and cravings.

First up on the menu: Curried Chicken Salad. This recipe is so easy! To save time, I purchased grilled chicken breast from the deli market. Feel free to use a mixture of the mayo and Greek yogurt. And a Granny Smith apple adds a sweet-tart taste. Serve it over fresh greens or scooped on top of fresh melon. Be sure to try some of my DASH-friendly recipes like Deli Chicken Salad and my Classic Spinach Salad. Both are also available on my FREE app available at iTunes and Goggle Play.

Curried Chicken Salad

2-3 servings

Prep Time = 15 minutes

Chill Time = 30 minutes

Cooking Time = 0 minutes



  • ½ cup mayonnaise or plain low-fat Greek yogurt
  • ½ teaspoon curry powder
  • ½ teaspoon cayenne pepper
  • ¼ teaspoon ground black pepper
  • 2 skinless, boneless chicken breasts (4 ounces each), poached and cut into 1-inch pieces
  • 1 stalk celery, chopped
  • 1 medium red apple, diced (don’t peel)
  • ½ cup chopped walnuts
  • ½ cup raisins


  1. Mix together mayonnaise or yogurt, curry powder, cayenne pepper, and black pepper.
  2. Add diced chicken breast, celery, apple walnuts and raisins. Mix well to coat with mayonnaise mixture.
  3. Refrigerate at least 30 minutes. Serve chilled.

Nutritional Information per Serving: 352 calories, 22 grams protein, 35 grams carbohydrate, 16 grams fat, 2 grams saturated fat, 44 milligram cholesterol, 4 grams fiber, 72 milligrams sodium

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About Author


Jodie Shield, M.Ed., R.D., L.D.N.
Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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