DASH Diet Recipes: Are you looking to jump start your healthy eating habits? Did you know that the DASH diet is one of the most preferred diets for managing blood pressure and reducing heart disease risk?
Well, if you’re looking for delicious but nutritious meals, look no further! We’ve collected some of the best mouthwatering recipes that fit within a DASH diet.
Get ready to be overwhelmed with tasty options full of vegetables, lean proteins and other healthy ingredients as we explore these amazing DASH Diet recipes!
What is the DASH Diet?
The DASH Diet, which stands for Dietary Approaches to Stop Hypertension, is a health plan originally designed to help control high blood pressure without medication.
Developed by researchers sponsored by the National Institutes of Health, this diet has gained widespread acclaim not just for managing hypertension, but also for its broader health benefits, including weight loss and cardiovascular wellness.
Unlike fad diets that often focus on excluding major food groups, the DASH Diet emphasizes a balanced eating approach. It encourages high intake of fruits, vegetables, lean protein, and whole grains while minimizing foods high in saturated fats and sodium.
DASH Diet Recipes:
1. Farro Salad with Roasted Vegetables
This summer when you really need a light and healthy dinner, this Farro Salad with Roasted Vegetables is the perfect recipe.
It’s a super versatile salad, which means you can use any veggies or protein in your pantry to make this bowl and it will come out as the most delicious salad bowl every time.
Try this recipe, we hope you will love it as much as we do…
Get the Recipe: Farro Salad
2. Salmon Tacos
These colorful Salmon Tacos are a total game-changer!
The spiced-up salmon combined with the fresh mango avocado salsa creates a balance of bold and refreshing flavors, which you will definitely become a huge fan of.
The best part is that they are easy to make and can be ready in just 20 minutes, so if you really want to impress your family and friends try these healthy and flavorful salmon tacos…
Get the Recipe: Salmon Tacos
3. Ratatouille
Guys, Ratatouille is a quintessential summer recipe to cook when your garden is overflowing with fresh produce.
This French classic is made with summer veggies, which are cooked in a delicious tomato-based sauce, you just need to follow some tips and tricks to make it perfect every time.
Also, it’s great for feeding a crowd and people with special diet restrictions since it’s vegetarian and vegan!
So, try these simple yet delectable Mediterranean flavors, and spread the love of good food with everyone…
Get the Recipe: Ratatouille Recipe
4. Fish en Papillote
Cook up this fancy-sounding yet super easy to make Fish en Papillote recipe and amaze everyone at home.
This is perfect for a light summertime meal, and is loaded with healthy Mediterranean-inspired ingredients, which will complement your fish perfectly.
You will love this cooking method for sure, since it is easy to clean up too…
Get the Recipe: Fish en Papillote
5. Black Bean Chili
We know you have tons of amazing chili recipes, but do you have a vegetarian chili recipe? If not, then we want you to try this ultimate Black Bean Chili.
It’s quick, easy, tasty, and it only takes 30 minutes to whip up.
It’s a fantastic dish for anyone who is on a special healthy diet, so just follow this easy recipe and make yourself the best vegetarian chili.
It’s one of the easiest DASH Diet recipes ever!
Get the Recipe: Black Bean Chili
6. Tabbouleh Salad
Guys, Tabbouleh is a vibrant and nutritious salad that highlights the fresh flavors of Middle Eastern cuisine.
This vegetarian salad is loaded with fresh parsley, tomatoes, cucumber, mint, and bulgur wheat. All dressed in a simple mixture of olive oil and lemon juice.
Here are some recipe notes and tips, just follow them and you can get authentic flavors from the Levant region.
It’s one of our favorite DASH Diet recipes!
Get the Recipe: Tabbouleh Recipe
7. Superfood Bowl
Need something light, nutrient dense, and guilt free? Then try our Superfood Bowl, it’s absolutely perfect!
It’s a quick, healthy, and well-balanced meal. And it’s packed with a variety of great flavors and textures, which you all will love. Plus, this recipe is super customizable, so you can easily make it your own.
Try it and you will surely enjoy it…
Get the Recipe: Superfood Bowl
8. Pasta alla Norma
Pasta alla Norma is a restaurant quality dish that you can easily cook at home. It’s actually a very popular Sicilian dish that features herb-infused eggplant and tomato sauce.
It’s a light, healthy, and meatless meal. Which is great for Dash and Mediterranean diet followers.
This comes out so delicious that you will be craving this pasta dish again and again…
Get the Recipe: Pasta alla Norma
9. Trinidadian Chicken Curry
Get curried with this incredibly delicious Trinidadian Chicken Curry recipe, and enjoy classic Caribbean Island flavors at home.
There are many different ways to make curry but this one has been tried, tested, and tasted. Simply marinate chicken in herbs and spices and then cook like a normal curry, or you just follow this easy recipe.
Serve this with white rice and relish an easy and healthy meal with your loved ones…
Get the Recipe: Trini Chicken Curry
10. Shrimp Foil Packs
Whether it’s a Sunday cookout or a simple weeknight dinner these Shrimp Foil Packs will always be a hit.
It’s super simple to make, just generously douse some shrimp and your favorite veggies in EVOO (Extra Virgin Olive Oil), toss in some zesty seasoning for an extra flavor punch, and then cook in individual foil packs!
It’s a super healthy meal that can be enjoyed in just 12 minutes, isn’t that awesome? Try it and you will love it…
Get the Recipe: Shrimp Foil Packs
11. Psari Plaki (Greek Baked Fish)
Treat yourself to this light and healthy yet comforting dish. Psari Plaki is a classic Greek baked fish recipe that you all will adore!
This dish is all about flaky buttery fish that has been drenched in the most delicious Mediterranean-flavored sauce. It’s then baked to perfection, creating the most succulent Greek dish ever.
It’s a great DASH Diet recipe for a warm summer night…
Get the Recipe: Psari Plaki
12. Shrimp fra Diavolo
Are you on the hunt to cook something delicious with shrimp? Then we want you to try this Shrimp Fra Diavolo. It’s a spicy and super flavorful dish, but don’t worry you can adjust spice levels to suit your preference.
You will be blown away by succulent flavors; cooked shrimp tossed in a simple homemade tomato sauce spiked with a little wine, garlic, and lots of chili flakes.
Serve this fabulous shrimp over your favorite pasta or with some nice crusty bread and enjoy a hearty dish with your loved ones…
Get the Recipe: Shrimp fra Diavolo
13. Jamaican Chicken Curry
Guys, when the curry mood hits try this Jamaican Chicken Curry and satisfy all of your cravings! It’s simple, bold, and flavorful!
You will love this straightforward recipe. All you need is some fresh produce and curry powder to infuse island flavors into your curry.
Serve this with warm rice, rotis, or naan to make a hearty family meal…
Get the Recipe: Jamaican Curry Chicken
14. Aloo Palak (Indian Spinach and Potatoes)
Explore new and delicious flavors by giving potatoes and spinach an Indian makeover with this Aloo Palak aka Indian Spinach and Potatoes.
It’s super simple to make. You just have to quickly temper the veggies along with a few aromatics and spices then let them cook in their own juices, and your Aloo Palak is ready to devour!
This famous combo can be enjoyed with hot rotis, parathas, or any rice of your choice. We guarantee it will taste fantastic with anything…
Get the Recipe: Aloo Palak
15. Cuban Black Beans
Guys, these Cuban Black Beans can be a great side dish to all of your favorite Cuban meats. The best part is that they are super easy to whip up.
You will easily master this dish, as you only need a few pantry staples and some cooking tips.
Just try this Caribbean classic, which can be your main or side dish.
Get the Recipe: Cuban Black Beans
16. Kedjenou Chicken
Explore these West African flavors right at home with delicious and spicy Kedjenou Chicken. It will instantly become your new favorite stew.
It’s basically an Ivorian chicken stew that is cooked slow and low in its own juices along with plenty of vegetables, hot peppers, thyme, and smoky paprika. Which makes this stew lip-smacking good!
If you don’t love the spiciness you can easily adjust the chili levels to your liking to make it your own, so what are you waiting for? Make it soon and so you can enjoy these amazing flavors…
Get the Recipe: Kedjenou Chicken
17. Jennifer Aniston Salad
This Jennifer Aniston viral Salad is as glamorous as it is wholesome. It’s actually your favorite tabbouleh salad that got a major celebrity makeover.
This salad is all about flavors and textures that work beautifully together, and we know it’s worth all the hype it has gotten!
So, try this Jennifer Aniston salad to make your family happy…
Get the Recipe: Jennifer Aniston Salad
18. Ribollita (Tuscan White Bean Soup)
Need something to warm the soul for dinner tonight? Try this Ribollita aka Tuscan White Bean Soup, it will cure all of your winter blues.
It’s a classic hearty soup that is made with veggies, beans, and bread as the star ingredient. You just have to follow this easy recipe to get real Tuscan flavors in your kitchen.
This one is going to be your new favorite bread soup for sure…
Get the Recipe: Tuscan White Bean Soup
19. Chicken Tacos
Make authentic Mexican street style chicken tacos at home with the help of this super easy recipe and enjoy every bite of this delicious finger food.
The highlight of this taco is the well-balanced bites of lime, cilantro, onion, and chicken. They are absolutely addicting, super easy and fun!
Once you make this recipe these will become your new favorite tacos…
Get the Recipe: Chicken Tacos
20. Chicken Shawarma
Guys, make the most iconic street food from the Middle East, Chicken Shawarma. Just follow this easy and flavorful recipe.
The star of this dish is the marinade, which enhances he chicken with so much flavor that you will get addicted to it. Plus, you can whip this up in under 30 minutes!
Make a big batch since it’s great for meal prep and indulge in delicious and healthy meals every night…
Get the Recipe: Chicken Shawarma
21. Ground Turkey Stuffed Peppers
Are you a fan of stuffed peppers? Then convert them into a healthier and super delicious Mediterranean treat with this wonderful Ground Turkey Stuffed Peppers recipe!
It’s loaded with lean protein, veggies, and light carbs which makes it a complete meal in itself. And the best part? It’s brimming with amazing flavors!
So, experiment with your favorite foods to make this dish unique and tasty every time. Enjoy…
Get the Recipe: Turkey Stuffed Peppers
22. San Marzano Tomato Sauce
Guys, you will never buy store bought marinara sauce ever again. This Homemade Marinara is super easy to whip up, super flavorful, and needs just 10 minutes.
Yes, this classic sauce is a complete game changer and will remind you of your favorite Italian restaurant.
So, make a huge batch since it’s freezer friendly too. We bet you will keep this recipe on hand…
Get the Recipe: San Marzano Tomato Sauce
23. Chicken Cacciatore
Craving some delicious Italian flavors? Then try this restaurant quality Chicken Cacciatore to satisfy your taste buds.
It’s a rustic dish where the chicken is braised to perfection in a well-seasoned and tasty tomato-based sauce. This recipe does take some time to make but it’s worth every minute.
And this classic can be paired with almost all your favorite starchy sides, so it’s actually a win-win recipe for you…
Get the Recipe: Chicken Cacciatore
24. Grilled Pesto Chicken and Tomato Kebabs
This Grilled Pesto Chicken and Tomato Kebabs will be the easiest and tastiest appetizers you can make for your loved ones. Whether it’s a get together or a simple weeknight dinner, they are going to be a huge hit.
It’s made with chicken that is marinated in basil pesto and cherry tomatoes. Then simply skewer and grill them to juicy perfection and you’re done.
Guys, another reason this one will be hit is because it’s gluten-free, high protein, inexpensive, low-carb, and DASH diet friendly.
It’s a simple yet super delicious kebab recipe!
Get the Recipe @ skinnytaste
25. Sheet Pan Roasted Salmon with Brussel Sprouts
Sheet pan recipes are always easy to make and full of delicious flavors, and this Sheet Pan Roasted Salmon with Brussel Sprouts recipe isn’t any different.
To make this effortless recipe all you need is one sheet pan, some easy and flavorful pantry staple ingredients, and one cutting board for prep work.
Simply follow the recipe tips and make this fantastic meal every time…
Get the Recipe @ diethood
26. Lemon Rosemary Chicken
Need something fast, healthy, and delicious at the same time? Then this Lemon Rosemary Chicken recipe is a perfect fit for you.
You really can’t go wrong with this dish. The lemon, rosemary, and EVOO make this chicken dish a dream come true. And it all comes together in under 20 minutes.
Try it and you will definitely love it…
Get the Recipe @ the mediterraneandish
27. Turkey Meatloaf
Have you tried making a healthy meatloaf? If not, this is your chance to make one!
This recipe will help guide you to making this perfectly every time, so get cooking this healthy meatloaf soon to surprise your family with this wonderful meal.
Serve this with garlic mashed potatoes, loaded cauliflower mash, or roasted veggies and enjoy a complete meal…
Get the Recipe @ skinnytaste
28. Baked Tilapia with Roasted Veggies
When you’re on a healthy diet spree, this epic Baked Tilapia with Roasted Veggies will keep you right on track and it will also satisfy your taste buds with amazing flavors and textures.
So, enjoy this low-calorie and high-protein dish in less than 25 minutes, yet another reason for you to try this splendid recipe…
Get the Recipe @ therecipecritic
29. Kale and Quinoa Minestrone Soup Recipe
Another win for healthy soup is this Kale and Quinoa Minestrone Soup recipe, since these flavors and textures are to die for.
This soup is one of the healthiest soups you will ever make in your kitchen, it’s packed with fresh healthy ingredients that complement each other resulting in the coziest soup of all time.
It’s a must try recipe for all soup lovers…
Get the Recipe @ cookingclassy
30. Walnut and Lentil Bolognese
You all will be amazed with this Walnut and Lentil Bolognese. It’s healthy, hearty and a vegan’s dream come true recipe.
It’s super quick and easy to make this yummy plant-based bolognese sauce that is packed with bold flavors. You just have to follow this recipe to create magic in your kitchen.
It’s a jackpot recipe for everyone who’s on a healthy diet plan. So try it, you all will surely love it…
Get the Recipe @ themodernproper
So there you go, thirty great DASH Diet Recipes. Who knew eating healthy could be so delicious?
Check out these other great recipe collections:
Mediterranean Diet Recipes
Healthy Dinner Ideas
Low Calorie Meals
30 BEST DASH Diet Recipes
4 servings
5 minutes
25 minutes
30 minutes
This collection of DASH Diet Recipes while help you eat tasty food while still keeping it healthy!
Ingredients
- 3 15.5 oz cans black beans
- 1 14.5 oz can fire roasted diced tomatoes
- 1 small onion
- 2 bell peppers
- 5 cloves garlic
- 1 cup vegetable stock
- 1 Tbsp tomato paste
- 1 Tbsp chili powder
- 1 Tbsp cumin powder
- Salt to taste
- 2 Tbsp cooking oil
Instructions
- Heat oil in pan over medium high heat.
- Chop onion, peppers and garlic. Add to heated pan and sauté 5 minutes.
- Add remaining ingredients. Bring to low boil, reduce heat to low. Simmer, uncovered, 20 minutes.
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