Big List of DASH Diet Recipes

Welcome to our collection of DASH diet recipes! The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that has been shown to be effective in lowering blood pressure and improving overall cardiovascular health. The diet emphasizes a variety of foods that are high in nutrients and low in added sugars, salt, and unhealthy fats.

In this collection, you will find a range of breakfast, lunch, dinner, snack, and dessert ideas that are consistent with the DASH diet. All of the recipes use whole grains, fruits, vegetables, nuts and seeds, low-fat dairy, and lean proteins as key ingredients. Many of the recipes also incorporate heart-healthy ingredients like berries, garlic, beets, leafy greens, and fatty fish, which have been shown to support heart health and lower blood pressure.

We hope that these recipes will provide you with some inspiration for incorporating more DASH diet-friendly foods into your meals and snacks.

Table of Contents

DASH diet breakfast ideas

  • Berry smoothie bowl: Blend a cup of mixed berries (such as strawberries, raspberries, and blueberries) with a cup of low fat milk or yogurt, a handful of spinach, and a spoonful of chia seeds. Pour the smoothie into a bowl and top with a sprinkle of chopped nuts, a spoonful of rolled oats, and a few shavings of dark chocolate. (More smoothies here)
  • Whole grain waffles with fruit and yogurt: Make a batch of whole grain waffles (using a mix or a homemade recipe) and top them with sliced berries, a dollop of low fat Greek yogurt, and a sprinkle of chopped nuts.
  • Breakfast burrito: Scramble an egg and wrap it in a whole grain tortilla with a handful of baby spinach, diced tomatoes, sliced avocado, a spoonful of black beans, and a sprinkle of shredded low fat cheese. Top with a spoonful of salsa and a few pieces of dark chocolate.
  • Overnight oats with berries and nuts: Mix together old-fashioned oats, a cup of low fat milk or yogurt, a handful of mixed berries, and a spoonful of chopped nuts. Cover and refrigerate overnight, then top with a sprinkle of chia seeds and a few shavings of dark chocolate in the morning.
  • Whole grain bagel with nut butter and fruit: Toast a whole grain bagel and spread with a spoonful of nut butter (such as almond or peanut). Top with sliced berries and a sprinkle of chia seeds. Enjoy with a glass of low fat milk or yogurt.
two fruit shake on glasses

DASH diet lunch

sliced orange fruit and green broccoli
  • Salad with beets, nuts and seeds, and fatty fish: Combine mixed greens, sliced beets, a sprinkle of chopped nuts and seeds, and a few ounces of grilled salmon or tuna. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, garlic, and a pinch of salt.
  • Quinoa and vegetable bowl with garlic dressing: Cook a cup of quinoa and toss with roasted vegetables (such as bell peppers, zucchini, and onions) and a handful of leafy greens (such as kale or spinach). Top with a spoonful of nuts and seeds and a few slices of avocado. Serve with a garlic dressing made by mixing together apple cider vinegar, olive oil, minced garlic, and a pinch of salt.
  • Grilled chicken wrap with avocado and leafy greens: Grill a few slices of chicken breast and wrap them in a whole grain tortilla with sliced avocado, mixed greens, and a spoonful of nuts and seeds. Dress the wrap with a homemade tahini sauce made with apple cider vinegar, tahini, minced garlic, and a pinch of salt.
  • Whole grain pasta with beet and goat cheese: Cook whole grain pasta according to package instructions and toss with roasted beets, crumbled goat cheese, and a handful of leafy greens. Top with a sprinkle of chopped nuts and seeds and a drizzle of apple cider vinegar.
  • Grilled salmon with quinoa and roasted vegetables: Grill a few ounces of salmon and serve with a side of cooked quinoa and roasted vegetables. Dress the quinoa and vegetables with a homemade garlic vinaigrette made with apple cider vinegar, olive oil, minced garlic, and a pinch of salt.

DASH diet recipes for dinner

  • Grilled chicken with roasted vegetables and quinoa: Grill a few slices of chicken breast and serve with a side of roasted vegetables (such as bell peppers, zucchini, and onions) and cooked quinoa. Top the chicken with a sprinkle of chopped nuts and seeds.
  • Baked salmon with roasted beets and quinoa: Bake a few ounces of salmon and serve with a side of roasted beets and cooked quinoa. Top the salmon with a sprinkle of chopped nuts and seeds and a drizzle of apple cider vinegar.
  • Whole grain pasta with tomato sauce and vegetables: Cook whole grain pasta according to package instructions and toss with a homemade tomato sauce made with diced tomatoes, garlic, and a sprinkle of chopped nuts and seeds. Serve with a side of roasted vegetables.
  • Grilled vegetables with quinoa and tofu: Grill a mix of vegetables (such as bell peppers, zucchini, and onions) and serve with a side of cooked quinoa and a few ounces of tofu. Top the tofu with a sprinkle of chopped nuts and seeds and a drizzle of apple cider vinegar.
  • Baked sweet potato with black beans and avocado: Bake a sweet potato and top with a spoonful of black beans, a sprinkle of chopped nuts and seeds, and a few slices of avocado. Serve with a side of mixed greens dressed with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.
roast meat top with slice limes

DASH diet chicken breast recipes

raw meat on brown wooden table
  • Grilled chicken with herbs: Season chicken breasts with a mixture of dried herbs (such as oregano, basil, and thyme), salt, and pepper. Grill until cooked through, about 5-7 minutes per side. Serve with a side of roasted vegetables and cooked whole grains.
  • Baked chicken with quinoa and vegetables: Place chicken breasts in a baking dish and top with a mixture of cooked quinoa, diced vegetables (such as bell peppers, zucchini, and onions), and a sprinkle of chopped nuts and seeds. Bake in the oven at 350°F until the chicken is cooked through, about 20-25 minutes.
  • Slow cooker chicken with black beans and sweet potatoes: Place chicken breasts in a slow cooker with a can of black beans (drained and rinsed), diced sweet potatoes, and a can of diced tomatoes. Cook on low for 6-8 hours. Serve the chicken and vegetables over cooked whole grains.
  • Chicken with apple cider vinegar and garlic: Season chicken breasts with salt, pepper, and minced garlic. Heat a small amount of olive oil in a pan over medium heat and cook the chicken until cooked through, about 5-7 minutes per side. Deglaze the pan with a spoonful of apple cider vinegar and serve the chicken with a side of roasted vegetables and cooked whole grains.
  • Poached chicken with a salad: Place chicken breasts in a pot of simmering water and poach until cooked through, about 8-10 minutes. Remove the chicken from the water and let it cool before slicing. Serve the sliced chicken over a salad of mixed greens, sliced beets, and a sprinkle of chopped nuts and seeds. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.

DASH diet chicken salad

  • Grilled chicken and avocado salad: Grill a few slices of chicken breast and slice into thin strips. Toss the chicken with mixed greens, sliced avocado, diced tomatoes, and a sprinkle of chopped nuts and seeds. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.
  • Chicken and quinoa salad with apples and nuts: Cook a few ounces of chicken breast and slice into thin strips. Toss the chicken with cooked quinoa, diced apples, a sprinkle of chopped nuts and seeds, and a handful of mixed greens. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.
  • Chicken and sweet potato salad with beets and goat cheese: Grill a few slices of chicken breast and slice into thin strips. Toss the chicken with roasted sweet potatoes, sliced beets, crumbled goat cheese, and a handful of mixed greens. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.
  • Chicken and bean salad with garlic vinaigrette: Cook a few ounces of chicken breast and slice into thin strips. Toss the chicken with a can of black beans (drained and rinsed), diced vegetables (such as bell peppers, zucchini, and onions), and a handful of mixed greens. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, minced garlic, and a pinch of salt.
  • Chicken and fruit salad with chia seeds: Grill a few slices of chicken breast and slice into thin strips. Toss the chicken with a mixture of diced fruit (such as apples, grapes, and strawberries), a sprinkle of chia seeds, and a handful of mixed greens. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.
bowl of vegetable salad

DASH diet casseroles

dish on round black ceramic plate
  • Quinoa and vegetable casserole: Combine cooked quinoa, diced vegetables (such as bell peppers, zucchini, and onions), a can of black beans (drained and rinsed), and a sprinkle of chopped nuts and seeds in a baking dish. Top with a layer of shredded low fat cheese and bake in the oven at 350°F until the cheese is melted and the casserole is heated through, about 20-25 minutes.
  • Whole grain pasta and vegetable casserole: Cook whole grain pasta according to package instructions and mix with a homemade tomato sauce made with diced tomatoes, garlic, and a sprinkle of chopped nuts and seeds. Stir in diced vegetables (such as bell peppers, zucchini, and onions) and top with a layer of shredded low fat cheese. Bake in the oven at 350°F until the cheese is melted and the casserole is heated through, about 20-25 minutes.
  • Chicken and sweet potato casserole: Cook a few ounces of chicken breast and slice into thin strips. Mix the chicken with roasted sweet potatoes, diced vegetables (such as bell peppers, zucchini, and onions), and a sprinkle of chopped nuts and seeds in a baking dish. Top with a layer of shredded low fat cheese and bake in the oven at 350°F until the cheese is melted and the casserole is heated through, about 20-25 minutes.
  • Black bean and vegetable casserole: Combine a can of black beans (drained and rinsed), diced vegetables (such as bell peppers, zucchini, and onions), and a sprinkle of chopped nuts and seeds in a baking dish. Top with a layer of shredded low fat cheese and bake in the oven at 350°F until the cheese is melted and the casserole is heated through, about 20-25 minutes.
  • Tofu and vegetable casserole: Mix diced tofu, diced vegetables (such as bell peppers, zucchini, and onions), and a sprinkle of chopped nuts and seeds in a baking dish. Top with a layer of shredded low fat cheese and bake in the oven at 350°F until the cheese is melted and the casserole is heated through, about 20-25 minutes.

DASH diet fish recipes

  • Grilled salmon with herbs: Season salmon fillets with a mixture of dried herbs (such as oregano, basil, and thyme), salt, and pepper. Grill until cooked through, about 5-7 minutes per side. Serve with a side of roasted vegetables and cooked whole grains.
  • Baked salmon with quinoa and vegetables: Place salmon fillets in a baking dish and top with a mixture of cooked quinoa, diced vegetables (such as bell peppers, zucchini, and onions), and a sprinkle of chopped nuts and seeds. Bake in the oven at 350°F until the salmon is cooked through, about 20-25 minutes.
  • Slow cooker salmon with sweet potatoes and green beans: Place salmon fillets in a slow cooker with diced sweet potatoes and green beans. Cook on low for 6-8 hours. Serve the salmon and vegetables over cooked whole grains.
  • Salmon with apple cider vinegar and garlic: Season salmon fillets with salt, pepper, and minced garlic. Heat a small amount of olive oil in a pan over medium heat and cook the salmon until cooked through, about 5-7 minutes per side. Deglaze the pan with a spoonful of apple cider vinegar and serve the salmon with a side of roasted vegetables and cooked whole grains.
  • Poached salmon with a salad: Place salmon fillets in a pot of simmering water and poach until cooked through, about 8-10 minutes. Remove the salmon from the water and let it cool before slicing. Serve the sliced salmon over a salad of mixed greens, sliced beets, and a sprinkle of chopped nuts and seeds. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.
bread with green vegetable on white ceramic plate

DASH diet pasta

three round white plates with pasta near two glass cuups
  • Whole grain pasta with tomato sauce and vegetables: Cook whole grain pasta according to package instructions and toss with a homemade tomato sauce made with diced tomatoes, garlic, and a sprinkle of chopped nuts and seeds. Serve with a side of roasted vegetables.
  • Whole grain pasta with pesto and chicken: Cook whole grain pasta according to package instructions and toss with homemade pesto (made with basil, pine nuts, and garlic) and sliced grilled chicken. Top with a sprinkle of chopped nuts and seeds and a few slices of avocado.
  • Whole grain pasta with shrimp and vegetables: Cook whole grain pasta according to package instructions and toss with grilled shrimp, diced vegetables (such as bell peppers, zucchini, and onions), and a sprinkle of chopped nuts and seeds. Top with a drizzle of apple cider vinegar.
  • Whole grain pasta with tofu and broccoli: Cook whole grain pasta according to package instructions and toss with diced tofu, steamed broccoli, and a sprinkle of chopped nuts and seeds. Top with a homemade garlic vinaigrette made with apple cider vinegar, olive oil, and minced garlic.
  • Whole grain pasta with meatballs and marinara sauce: Make a batch of homemade meatballs (using ground chicken or turkey) and bake them in the oven at 350°F until cooked through, about 20-25 minutes. Toss the meatballs with cooked whole grain pasta and a homemade marinara sauce made with diced tomatoes, garlic, and a sprinkle of chopped nuts and seeds.

DASH diet pizza

  • Whole grain crust with tomato sauce, vegetables, and chicken: Make a batch of whole grain pizza dough (using a mix or a homemade recipe) and stretch it into a thin crust. Top the crust with a homemade tomato sauce made with diced tomatoes, garlic, and a sprinkle of chopped nuts and seeds. Add diced vegetables (such as bell peppers, zucchini, and onions) and sliced grilled chicken. Bake the pizza in the oven at 425°F until the crust is crispy and the toppings are hot, about 10-15 minutes.
  • Whole grain crust with pesto, shrimp, and vegetables: Make a batch of whole grain pizza dough (using a mix or a homemade recipe) and stretch it into a thin crust. Top the crust with homemade pesto (made with basil, pine nuts, and garlic) and add grilled shrimp and diced vegetables (such as bell peppers, zucchini, and onions). Bake the pizza in the oven at 425°F until the crust is crispy and the toppings are hot, about 10-15 minutes.
  • Whole grain crust with tomato sauce, tofu, and broccoli: Make a batch of whole grain pizza dough (using a mix or a homemade recipe) and stretch it into a thin crust. Top the crust with a homemade tomato sauce made with diced tomatoes, garlic, and a sprinkle of chopped nuts and seeds. Add diced tofu and steamed broccoli. Bake the pizza in the oven at 425°F until the crust is crispy and the toppings are hot, about 10-15 minutes.
  • Whole grain crust with marinara sauce, meatballs, and vegetables: Make a batch of whole grain pizza dough (using a mix or a homemade recipe) and stretch it into a thin crust. Top the crust with a homemade marinara sauce made with diced tomatoes, garlic, and a sprinkle of chopped nuts and seeds. Add homemade meatballs (using ground chicken or turkey) and diced vegetables (such as bell peppers, zucchini, and onions). Bake the pizza in the oven at 425°F until the crust is crispy and the toppings are hot, about 10-15 minutes.
  • Whole grain crust with goat cheese, beets, and arugula: Make a batch of whole grain pizza dough (using a mix or a homemade recipe) and stretch it into a thin crust. Top the crust with crumbled goat cheese and sliced roasted beets. Bake the pizza in the oven at 425°F until the crust is crispy and the toppings are hot, about 10-15 minutes. Top the pizza with a handful of arugula and a drizzle of apple cider vinegar before serving.
pizza on brown wooden table

DASH diet salmon recipe

sliced cucumber and cucumber on white ceramic bowl
  • Baked Salmon with Quinoa and Vegetables: Preheat your oven to 350°F. Place salmon fillets in a baking dish and top with a mixture of cooked quinoa, diced vegetables (such as bell peppers, zucchini, and onions), and a sprinkle of chopped nuts and seeds. Bake in the oven until the salmon is cooked through, about 20-25 minutes.
  • Slow Cooker Salmon with Sweet Potatoes and Green Beans: Place salmon fillets in a slow cooker with diced sweet potatoes and green beans. Cook on low for 6-8 hours. Serve the salmon and vegetables over cooked whole grains.
  • Salmon with Apple Cider Vinegar and Garlic: Season salmon fillets with salt, pepper, and minced garlic. Heat a small amount of olive oil in a pan over medium heat and cook the salmon until cooked through, about 5-7 minutes per side. Deglaze the pan with a spoonful of apple cider vinegar and serve the salmon with a side of roasted vegetables and cooked whole grains.
  • Poached Salmon with a Salad: Place salmon fillets in a pot of simmering water and poach until cooked through, about 8-10 minutes. Remove the salmon from the water and let it cool before slicing. Serve the sliced salmon over a salad of mixed greens, sliced beets, and a sprinkle of chopped nuts and seeds. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.

DASH diet shrimp recipes

  • Shrimp and Vegetable Stir-Fry: Heat a small amount of oil in a pan over medium heat. Add diced vegetables (such as bell peppers, zucchini, and onions) and cook until tender. Add cooked shrimp and a sprinkle of chopped nuts and seeds. Serve the stir-fry over cooked whole grains.
  • Shrimp and Pasta with Pesto: Cook whole grain pasta according to package instructions and toss with homemade pesto (made with basil, pine nuts, and garlic) and cooked shrimp. Top with a sprinkle of chopped nuts and seeds and a few slices of avocado.
  • Shrimp and Black Bean Salad: Combine a can of black beans (drained and rinsed), diced vegetables (such as bell peppers, zucchini, and onions), and cooked shrimp in a bowl. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt. Top with a sprinkle of chopped nuts and seeds.
  • Shrimp and Tofu Stir-Fry: Heat a small amount of oil in a pan over medium heat. Add diced tofu and vegetables (such as bell peppers, zucchini, and onions) and cook until tender. Add cooked shrimp and a sprinkle of chopped nuts and seeds. Serve the stir-fry over cooked whole grains.
  • Shrimp and Mango Salad: Toss cooked shrimp with diced mango, a handful of mixed greens, and a sprinkle of chopped nuts and seeds. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.
vegetable salad on white ceramic bowl

DASH diet soup recipes

red and green chili peppers in white ceramic bowl
  • Black bean soup: Combine a can of black beans (drained and rinsed), diced tomatoes, diced onions, diced bell peppers, and a few cloves of minced garlic in a pot. Add enough water or broth to cover the beans and bring the mixture to a boil. Reduce the heat to low and simmer until the vegetables are tender, about 20-30 minutes. Season with salt, pepper, and a sprinkle of chopped nuts and seeds.
  • Minestrone soup: Heat a small amount of oil in a pot over medium heat. Add diced onions, diced carrots, and minced garlic and cook until tender. Add diced tomatoes, a can of kidney beans (drained and rinsed), a can of mixed vegetables, and enough water or broth to cover the vegetables. Bring the mixture to a boil and reduce the heat to low. Simmer until the vegetables are tender, about 20-30 minutes. Season with salt, pepper, and a sprinkle of chopped nuts and seeds.
  • Chicken and vegetable soup: Heat a small amount of oil in a pot over medium heat. Add diced chicken breast, diced onions, diced carrots, and minced garlic and cook until the chicken is cooked through. Add diced tomatoes, a can of mixed vegetables, and enough water or broth to cover the vegetables. Bring the mixture to a boil and reduce the heat to low. Simmer until the vegetables are tender, about 20-30 minutes. Season with salt, pepper, and a sprinkle of chopped nuts and seeds.
  • Lentil soup: Heat a small amount of oil in a pot over medium heat. Add diced onions, diced carrots, and minced garlic and cook until tender. Add lentils, diced tomatoes, and enough water or broth to cover the lentils. Bring the mixture to a boil and reduce the heat to low. Simmer until the lentils are tender, about 20-30 minutes. Season with salt, pepper, and a sprinkle of chopped nuts and seeds.
  • Tofu and vegetable soup: Heat a small amount of oil in a pot over medium heat. Add diced tofu, diced onions, diced carrots, and minced garlic and cook until the tofu is browned. Add diced tomatoes, a can of mixed vegetables, and enough water or broth to cover the vegetables. Bring the mixture to a boil and reduce the heat to low. Simmer until the vegetables are tender, about 20-30 minutes. Season with salt, pepper, and a sprinkle of chopped nuts and seeds.

DASH diet snack ideas

  • Apple slices with almond butter: Slice an apple into wedges and top each wedge with a spoonful of almond butter.
  • Hard-boiled eggs: Boil a few eggs, peel them, and slice them in half.
  • Carrot sticks with hummus: Cut carrots into sticks and serve them with a small container of hummus for dipping.
  • Greek yogurt with berries: Top a small container of Greek yogurt with a handful of mixed berries.
  • Nuts and seeds: Keep a small bag of nuts and seeds (such as almonds, walnuts, and pumpkin seeds) on hand for snacking.
  • Dark chocolate: Keep a few squares of dark chocolate (with at least 70% cocoa) in the fridge for a satisfying and healthy treat.
  • Edamame: Steam a few ounces of edamame and season with a sprinkle of salt.
flat lay photograph of raspberries and whip cream

5 ingredient dash diet recipes

bowl of vegetable salad
  • Grilled chicken with herbs: Season chicken breasts with a mixture of dried herbs (such as oregano, basil, and thyme), salt, and pepper. Grill until cooked through, about 5-7 minutes per side. Serve with a side of roasted vegetables and cooked whole grains.
  • Baked salmon with lemon and dill: Place salmon fillets in a baking dish and top with sliced lemon and a sprinkle of dill. Bake in the oven at 350°F until the salmon is cooked through, about 20-25 minutes. Serve with a side of roasted vegetables and cooked whole grains.
  • Slow cooker beef stew: Place diced beef, diced onions, diced carrots, and diced potatoes in a slow cooker. Add enough beef broth to cover the vegetables and cook on low for 6-8 hours. Season with salt and pepper.
  • Grilled tofu with teriyaki sauce: Season tofu slices with teriyaki sauce and grill until browned, about 2-3 minutes per side. Serve with a side of roasted vegetables and cooked whole grains.
  • Whole grain pasta with tomato sauce and meatballs: Cook whole grain pasta according to package instructions and toss with homemade tomato sauce made with diced tomatoes and a sprinkle of chopped nuts and seeds. Add homemade meatballs (using ground chicken or turkey) and bake in the oven at 350°F until the meatballs are cooked through, about 20-25 minutes.

DASH diet air fryer recipes

  • Air fryer chicken breasts: Season chicken breasts with a mixture of dried herbs (such as oregano, basil, and thyme), salt, and pepper. Place the chicken in the air fryer and cook at 400°F until cooked through, about 10-15 minutes. Serve with a side of roasted vegetables and cooked whole grains.
  • Air fryer salmon: Season salmon fillets with a mixture of dried herbs (such as oregano, basil, and thyme), salt, and pepper. Place the salmon in the air fryer and cook at 400°F until cooked through, about 10-15 minutes. Serve with a side of roasted vegetables and cooked whole grains.
  • Air fryer tofu: Cut tofu into slices and season with a mixture of dried herbs (such as oregano, basil, and thyme), salt, and pepper. Place the tofu in the air fryer and cook at 400°F until browned, about 10-15 minutes. Serve with a side of roasted vegetables and cooked whole grains.
  • Air fryer vegetables: Cut vegetables (such as bell peppers, zucchini, and onions) into slices and season with a mixture of dried herbs (such as oregano, basil, and thyme), salt, and pepper. Place the vegetables in the air fryer and cook at 400°F until tender, about 10-15 minutes. Serve as a side dish or add a protein (such as cooked chicken, tofu, or shrimp) to make it a complete meal.
close-up photo of vegetable salad

DASH diet desserts

cereal dessert
  • Mixed berries with Greek yogurt: Top a small container of Greek yogurt with a handful of mixed berries.
  • Dark chocolate squares: Keep a few squares of dark chocolate (with at least 70% cocoa) in the fridge for a satisfying and healthy treat.
  • Fruit salad: Mix together a variety of diced fruits (such as apples, pears, and berries) and top with a sprinkle of chopped nuts and seeds.
  • Whole grain cookies: Bake a batch of whole grain cookies (using a mix or a homemade recipe) and enjoy a few as a sweet treat.
  • Banana ice cream: Blend frozen bananas in a food processor until smooth and creamy. Serve the “ice cream” in bowls or cones and top with a sprinkle of chopped nuts and seeds.

DASH diet salad dressing

Lemon Vinaigrette:

  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • Salt and pepper, to taste

Directions

  • In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.
  • Pour the dressing over a salad of mixed greens, diced vegetables, and a sprinkle of nuts and seeds. Toss to coat.

This vinaigrette is versatile and can be used to dress a variety of salads. You can also try adding other ingredients, such as a spoonful of Dijon mustard or a sprinkle of dried herbs, to customize the flavor.

Another option for a DASH diet-friendly salad dressing is a homemade ranch dressing made with low-fat yogurt, herbs, and spices. Simply mix together low-fat yogurt, minced herbs (such as dill and chives), minced garlic, and a pinch of salt and pepper.

clear glass cruet bottle

DASH diet seasoning

five gray spoons filled with assorted-color powders near chilli
  • Dried herbs: Mix together a blend of dried herbs (such as oregano, basil, thyme, and parsley) and use it to season meats, vegetables, and grains.
  • Spices: Experiment with a variety of spices (such as cumin, coriander, paprika, and chili powder) to add flavor to your meals.
  • Garlic and onion: Mince garlic and onions and use them to add flavor to a variety of dishes.
  • Lemon juice and zest: Squeeze a little lemon juice over grilled meats, steamed vegetables, and cooked grains to add a burst of flavor.
  • Ginger: Grate fresh ginger and use it to add a spicy kick to stir-fries, soups, and marinades.

DASH diet slow cooker recipes

  • Slow cooker chicken and vegetable soup: Place diced chicken breast, diced onions, diced carrots, diced bell peppers, and minced garlic in a slow cooker. Add enough chicken broth to cover the vegetables and cook on low for 6-8 hours. Season with salt, pepper, and a sprinkle of chopped nuts and seeds.
  • Slow cooker beef stew: Place diced beef, diced onions, diced carrots, diced potatoes, and minced garlic in a slow cooker. Add enough beef broth to cover the vegetables and cook on low for 6-8 hours. Season with salt, pepper, and a sprinkle of chopped nuts and seeds.
  • Slow cooker lentil soup: Place diced onions, diced carrots, minced garlic, lentils, and diced tomatoes in a slow cooker. Add enough water or broth to cover the lentils and cook on low for 6-8 hours. Season with salt, pepper, and a sprinkle of chopped nuts and seeds.
  • Slow cooker black bean soup: Combine a can of black beans (drained and rinsed), diced onions, diced bell peppers, diced tomatoes, and minced garlic in a slow cooker. Add enough water or broth to cover the beans and cook on low for 6-8 hours. Season with salt, pepper, and a sprinkle of chopped nuts and seeds.
stainless steel spoons on blue ceramic bowl

Mediterranean dash diet recipes

  • Grilled salmon with lemon and herbs: Season salmon fillets with a mixture of dried herbs (such as oregano, basil, and thyme), salt, and pepper. Grill until cooked through, about 5-7 minutes per side. Serve with a side of roasted vegetables and cooked whole grains.
  • Whole grain pasta with tomato sauce and olives: Cook whole grain pasta according to package instructions and toss with homemade tomato sauce made with diced tomatoes, sliced olives, and a sprinkle of chopped nuts and seeds.
  • Quinoa and vegetable salad with feta: Mix together cooked quinoa, diced vegetables (such as bell peppers, zucchini, and onions), a sprinkle of chopped nuts and seeds, and crumbled feta cheese. Dress the salad with a homemade vinaigrette made with apple cider vinegar, olive oil, and a pinch of salt.
  • Grilled chicken with yogurt and herb sauce: Season chicken breasts with a mixture of dried herbs (such as oregano, basil, and thyme), salt, and pepper. Grill until cooked through, about 5-7 minutes per side. Serve with a side of roasted vegetables and cooked whole grains, topped with a spoonful of Greek yogurt mixed with minced herbs.

Thank you for joining us on this journey to better health through the DASH diet! We hope that these recipes have provided you with some inspiration and ideas for incorporating more DASH diet-friendly foods into your meals and snacks.

If you’re looking for more DASH diet recipe ideas and guidance, be sure to check out our free DASH diet meal plan. This comprehensive plan includes a variety of delicious and healthy recipes, along with detailed instructions and nutritional information to help you achieve your health goals. Simply click on the link below to access the meal plan and start your journey to a healthier you today!