If you’re looking to spice up your DASH Diet, tomato basil bruschetta might be just the ticket. Bruschetta is traditionally an Italian appetizer topped with tomatoes, herbs, and garlic, but this version gets a health-conscious twist. The DASH Diet (Dietary Approaches to Stop Hypertension) focuses on balancing nutrients to help you keep blood pressure in check. Happily, you’re still free to enjoy flavorful bites like this one.
This recipe centers around fresh produce, hearty whole grain bread, and minimal added salt. You can whip it up in minutes and feel good knowing it aligns with your goals for a healthier lifestyle.
Ingredients
- 4 slices of whole grain or whole wheat bread (cut to your preferred thickness)
- 2 medium tomatoes, diced (roma tomatoes are a great choice)
- 1 clove garlic, minced
- 1 tablespoon extra-virgin olive oil
- ½ cup fresh basil, chopped (reserve a few leaves for garnish)
- ¼ teaspoon salt (or a salt substitute suitable for the DASH Diet)
- ⅛ teaspoon freshly ground black pepper
- Optional: a sprinkle of low-fat cheese or balsamic vinegar drizzle
Directions
- Toast the bread: Preheat your oven to 375°F. Place slices on a baking sheet and toast them for about 5 minutes per side, until golden.
- Prepare the topping: In a bowl, mix diced tomatoes, minced garlic, olive oil, chopped basil, salt, and pepper. Taste and adjust seasonings if needed.
- Top the bread: Remove toasted bread from the oven and carefully spoon the tomato mixture onto each slice.
- Add optional extras: If you’d like, sprinkle a little low-fat cheese on top or lightly drizzle balsamic vinegar for added tang.
- Serve right away: Bruschetta is best enjoyed warm, so dig in while the bread still has that perfect crunch.
Nutrition facts
Here’s an approximate breakdown per slice of bruschetta (without optional cheese or vinegar):
| Nutrient | Estimated Amount |
|---|---|
| Calories | ~90 kcal |
| Total Fat | ~4 g |
| Sodium | ~140 mg |
| Carbohydrates | ~12 g |
| Fiber | ~2 g |
| Protein | ~3 g |
Keep in mind that exact figures vary based on the ingredients you use and any extra toppings. If you add cheese, you’ll naturally see an increase in protein, fat, and sodium.
Final thoughts
Tomato basil bruschetta on the DASH Diet is a smart way to keep your taste buds happy without going overboard on sodium. It’s light, bright, and full of wonderful textures. Consider pairing it with a simple green salad or a bowl of soup to create a balanced meal.
Small changes in your daily routine often lead to meaningful health outcomes. Give this recipe a try next time you want a quick snack or crave a fresh, crowd-pleasing appetizer. Your heart and your palate will thank you.
Frequently asked questions (FAQs)
- Can I use different types of bread?
Absolutely. Whole grain is ideal for DASH, but you can swap in your favorite variety. Just keep an eye on sodium levels in store-bought bread. - How long will leftover bruschetta topping keep in the fridge?
You can store the tomato mixture in an airtight container for up to two days. Stir before serving again. - Can I add other toppings?
Yes. Sliced avocado or roasted peppers work nicely, and they won’t compromise the heart-healthy aspect of this recipe. - Is there a way to reduce sodium further?
You can omit salt entirely and rely on garlic, basil, and a hint of pepper for flavor. A splash of lemon juice can also brighten the taste without added sodium.
Ingredients
4 slices whole grain or whole wheat bread (cut to your preferred thickness)
2 medium tomatoes, diced (roma tomatoes are a great choice)
1 clove garlic, minced
1 tablespoon extra-virgin olive oil
1/2 cup fresh basil, chopped (reserve a few leaves for garnish)
1/4 teaspoon salt (or a salt substitute suitable for the DASH Diet)
1/8 teaspoon freshly ground black pepper
Optional: a sprinkle of low-fat cheese or balsamic vinegar drizzle
Directions
- Toast the bread: Preheat your oven to 375°F. Place slices on a baking sheet and toast them for about 5 minutes per side, until golden.
- Prepare the topping: In a bowl, mix diced tomatoes, minced garlic, olive oil, chopped basil, salt, and pepper. Taste and adjust seasonings if needed.
- Top the bread: Remove toasted bread from the oven and carefully spoon the tomato mixture onto each slice.
- Add optional extras: If you’d like, sprinkle a little low-fat cheese on top or lightly drizzle balsamic vinegar for added tang.
- Serve right away: Bruschetta is best enjoyed warm, so dig in while the bread still has that perfect crunch.
