40+ Best DASH Diet Recipes the Whole Family Will Love

These 40+ best DASH diet recipes lineup follow DASH principles that help lower blood pressure and keep carbs steady for blood sugar, which matters in our house since my husband has type 2 diabetes and high blood pressure. Expect balanced plates with whole grains, lean proteins, colorful veggies, fruit, nuts, and olive oil, all kept within 1,500 to 2,300 mg sodium per day and no added sugar. We season with herbs, citrus, garlic, and smart swaps like no-salt beans, unsalted broth, and plain yogurt, and I mix in ideas from these diabetes-friendly DASH diet dinners to keep meals bright, filling, and steady on energy.

Quick Start: DASH Diet Basics, Grocery List, and Meal Prep Tips
DASH Breakfasts and Brunch Recipes to Start Strong
Power Salads, Wraps, and Light Lunches
Hearty Soups, Skillets, and One-Pot Dinners
Seafood Dinners Packed with Omega-3s
Vegetarian Mains, Sides, Dips, and Sugar-Free Treats

Quick Start: DASH Diet Basics, Grocery List, and Meal Prep Tips

Start simple. The DASH approach favors plants, lean proteins, and everyday staples you can buy anywhere. It cuts sodium without cutting flavor, thanks to herbs, citrus, and a smart pantry. For a quick overview backed by research, the official DASH Eating Plan from NHLBI is a great reference.

DASH Diet Basics

More plants: Vegetables and fruits at most meals.
Lean protein: Fish, chicken, turkey, tofu, and beans.
Low fat dairy: Milk, yogurt, and kefir support blood pressure.
Whole grains: Brown rice, quinoa, oats, and whole wheat pasta.
Nuts and seeds: Small handfuls add crunch and healthy fats.
Herbs for flavor: Garlic, pepper, citrus, and fresh herbs.
Minimal added sodium: Choose no-salt or low sodium products.
No added sugars: Keep sweetness from fruit or dairy only.

For quick meal ideas, scan these practical DASH sample menus from Mayo Clinic.

Smart DASH Grocery List

Build a core list you can reuse each week:

Pantry: low sodium broth, canned no salt beans, whole wheat pasta, brown rice, quinoa, oats, olive oil, spices, garlic, citrus.
Produce: leafy greens, tomatoes, onions, peppers, berries, bananas, apples, avocados.
Protein and dairy: fish, chicken, lean pork, tofu, Greek yogurt.

Tip: Buy frozen vegetables and berries when fresh options are pricey. The nutrients hold up, and prep is faster.

Fast Meal Prep Wins

Small moves stack up. Try these five steps on a Sunday, or any calm evening:

Batch cook grains for the week.
Roast two trays of mixed vegetables.
Pre cook proteins, then slice and chill.
Make a simple vinaigrette with olive oil, lemon, and mustard.
Portion snacks like yogurt, berries, and nuts.

With this setup, you can mix and match in minutes, so weekday meals feel easy and steady.

DASH Breakfasts and Brunch Recipes to Start Strong

Photo by Jonathan Borba

Mornings set the tone. These DASH breakfasts load up on fiber, protein, and potassium, while skipping added sugar and heavy sodium. You will see fruit for natural sweetness, yogurt for creaminess, whole grains for staying power, and veggies where they make sense. That combo keeps blood pressure in check and energy steady.

Overnight Oatmeal

Ingredients (2 servings):

1 cup old fashioned oats
1 cup unsweetened milk (dairy or fortified soy)
1/2 cup plain nonfat Greek yogurt
1 small banana, mashed (about 1/3 cup)
1/2 cup berries (fresh or frozen)
1 tbsp chia seeds
1 tsp vanilla extract
1/2 tsp cinnamon

Directions:

Stir oats, milk, yogurt, mashed banana, chia, vanilla, and cinnamon in a jar.
Fold in berries. Cover and chill at least 4 hours, ideally overnight.
Serve cold or warm gently with a splash of milk. Top with extra berries if you like.

This is a cool, creamy base with chia for extra fiber and banana for natural sweetness. Make 2 to 3 jars at once for a grab and go week. If you prefer warm oats, heat gently and add a splash of milk to loosen.

Make ahead: 4 days in the fridge.
Swaps: Use fortified soy milk for more protein, or add 1 tbsp ground flax.

Asparagus Omelet Tortilla Wrap

Ingredients (2 wraps):

6 large eggs
1 cup asparagus, trimmed and cut in 1 inch pieces
1/4 cup red or green bell pepper, diced
1/4 cup onion, diced
1/4 cup shredded part skim mozzarella
2 8 inch whole wheat tortillas (low sodium)
1 tbsp olive oil
Black pepper to taste

Directions:

Steam or saute asparagus in 1 tsp oil for 3 minutes until crisp tender; remove.
Whisk eggs with pepper. Saute onion and pepper in remaining oil 2 minutes, add eggs, cook to a soft scramble.
Fill tortillas with eggs, asparagus, and cheese. Roll up and warm 1 minute per side in a dry pan.

A wrap makes breakfast portable without hitting the drive thru. Asparagus brings folate and fiber, eggs bring high quality protein, and the whole wheat tortilla adds steady carbs. Keep the cheese modest to manage sodium and saturated fat.

Make ahead: Cook the egg filling and chill up to 3 days. Assemble and reheat in a dry pan.
Freezer friendly: Wrap tightly in foil, freeze up to 1 month. Reheat covered in a skillet.

Black Bean & White Cheddar Frittata

Ingredients (4 servings):

8 large eggs
1 cup egg whites
1 cup cooked no salt black beans, rinsed
1/2 cup corn kernels (fresh or frozen)
1/2 cup cherry tomatoes, halved
1/2 cup shredded white cheddar (use a modest amount)
2 tbsp chopped cilantro
1 tbsp olive oil
1/2 tsp cumin
Black pepper to taste

Directions:

Heat oven to 375 F. In a bowl, whisk eggs, egg whites, cumin, and pepper.
Warm oil in a 10 inch oven safe skillet. Add beans, corn, and tomatoes for 2 minutes.
Pour egg mixture, sprinkle cheddar and cilantro. Bake 14 to 18 minutes until set. Rest 5 minutes, slice.

Beans in breakfast? That is extra fiber and potassium right where you want it. The small amount of cheddar adds flavor without heavy sodium. Great for a crowd or for meal prep slices during the week.

Make ahead: Bake, cool, and chill up to 4 days. Reheat gently.
Freezer friendly: Slice and freeze in portions for 2 months. Thaw in the fridge, then reheat.

Raspberry Peach Puff Pancake

Ingredients (4 servings):

3 large eggs
3/4 cup low fat milk
1/2 cup white whole wheat flour
1 tsp vanilla
1/2 tsp cinnamon
1 cup sliced peaches (fresh or frozen)
1/2 cup raspberries
1 tbsp unsalted butter

Directions:

Heat oven to 425 F. Melt butter in a 10 inch ovenproof skillet in the oven.
Blend eggs, milk, flour, vanilla, and cinnamon until smooth. Pour into hot skillet.
Scatter peaches and raspberries on top. Bake 15 to 18 minutes until puffed and golden. Serve with extra fruit.

This dramatic skillet pancake puffs up, then settles into a custardy center. Fruit brings bright flavor without syrup. Use white whole wheat flour for a tender texture plus extra fiber.

Tip: Keep the skillet hot for the best rise.
Serving ideas: Add a dollop of plain yogurt and a few extra berries.

Whole Grain Banana Pancakes

Ingredients (4 servings, about 12 small pancakes):

1 cup white whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
1 cup low fat milk
1 large ripe banana, mashed (about 1/2 cup)
1 large egg
1 tsp vanilla
1 tbsp olive oil or melted unsalted butter

Directions:

Whisk dry ingredients. In another bowl, whisk milk, banana, egg, vanilla, and oil.
Combine wet and dry just until mixed. Rest 5 minutes.
Cook 1/4 cup batter per pancake on a lightly oiled griddle over medium heat, 2 to 3 minutes per side.

Mashed banana gives natural sweetness and moisture, so no sugar is needed. These are soft, fragrant, and satisfy that pancake craving while keeping sodium modest.

Make ahead: Keep cooked pancakes in the fridge up to 4 days.
Freezer friendly: Freeze in a single layer, then bag. Reheat in a toaster.
Add ons: Sprinkle chopped walnuts or blueberries onto the batter on the griddle.

Almond-Chai Granola

Ingredients (8 servings):

3 cups old fashioned oats
1 cup sliced almonds, unsalted
1/2 cup unsweetened coconut flakes
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp cardamom
1/4 tsp nutmeg
1/4 tsp salt
2 large egg whites, lightly whisked
1/2 cup unsweetened applesauce
2 tbsp olive oil
1 tsp vanilla

Directions:

Heat oven to 300 F. Line a sheet pan.
Mix oats, almonds, coconut, spices, and salt. Stir applesauce, egg whites, oil, and vanilla; toss with oats.
Spread in an even layer. Bake 35 to 40 minutes, stirring once, until dry and lightly crisp. Cool fully.

This crunchy granola skips added sugar by using applesauce for sweetness. The egg whites help the clusters set without syrup. Serve with plain yogurt and fruit, or sprinkle over warm oatmeal for texture.

Make ahead: Store in an airtight jar up to 2 weeks.
Serving tip: Add diced pear or sliced strawberries for fresh sweetness.

Breakfast Sweet Potatoes

Ingredients (2 servings):

2 small sweet potatoes (8 to 10 oz each)
1/2 cup plain nonfat Greek yogurt
1 small banana, sliced
1/4 cup blueberries
2 tbsp chopped walnuts, unsalted
1/2 tsp cinnamon
1 tsp chia seeds

Directions:

Pierce sweet potatoes and microwave 8 to 10 minutes until tender or bake at 400 F for 45 minutes.
Split, fluff with a fork, and dust with cinnamon.
Top with yogurt, fruit, walnuts, and chia. Serve warm.

A warm sweet potato makes a hearty base that holds you for hours. Yogurt adds protein, fruit adds natural sweetness, and walnuts bring crunch and omega 3s. It feels like a parfait in a jacket potato.

Make ahead: Bake potatoes on Sunday, then reheat and top fresh.
Swaps: Try kefir instead of yogurt, or swap walnuts for pumpkin seeds.

Need a quick summary for planning? Aim for a mix of whole grains, lean protein, and colorful fruit or veg at breakfast. Batch cook where you can, and keep sodium modest with smart choices like no salt beans and unsalted nuts. The payoff is steady energy and a breakfast you will actually look forward to.

Power Salads, Wraps, and Light Lunches

Photo by Shameel mukkath

Lunch should be light, crisp, and protein rich. These salads and wraps keep sodium tight, skip added sugar, and rely on citrus, vinegar, herbs, and a little olive oil. Choose one of the grain options when you want extra staying power.

Strawberry-Blue Cheese Steak Salad

Lean steak, sweet berries, and a small sprinkle of blue cheese. Big flavor, balanced sodium, and a peppery balsamic finish.

Ingredients (4 servings):

1 lb flank steak, trimmed
8 cups mixed greens
2 cups strawberries, sliced
1/4 cup blue cheese, crumbled
1/4 cup sliced almonds, unsalted
1 small red onion, thinly sliced
2 tbsp olive oil
2 tbsp balsamic vinegar
1 tsp Dijon mustard (no sugar added)
Black pepper to taste

Directions:

Grill or broil steak 4 to 6 minutes per side to medium rare; rest and slice thin.
Whisk oil, vinegar, mustard, and pepper.
Toss greens, strawberries, onion, almonds, and dressing. Top with steak and blue cheese.

Shrimp & Nectarine Salad

Juicy nectarines meet seared shrimp and creamy avocado. Bright lemon and mustard keep it light.

Ingredients (4 servings):

1 lb large shrimp, peeled and deveined
2 tsp olive oil
8 cups arugula or mixed greens
2 nectarines, sliced
1 avocado, sliced
1/4 cup fresh basil, torn
2 tbsp lemon juice
1 tsp honey mustard, no sugar added or plain Dijon
Black pepper to taste

Directions:

Sear shrimp in oil over medium high heat 2 to 3 minutes per side until pink.
Whisk lemon juice, mustard, and pepper.
Arrange greens with nectarines, avocado, and basil. Top with shrimp and drizzle dressing.

Thai-Style Cobb Salad

All the Cobb favorites with a light peanut-lime dressing. The mix of romaine and cabbage adds crunch.

Ingredients (4 servings):

8 cups romaine, chopped
2 cups cabbage, shredded
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1 cup cooked chicken breast, cubed
1 avocado, diced
2 hard cooked eggs, quartered
1/4 cup roasted peanuts, unsalted
Dressing: 2 tbsp lime juice, 1 tbsp rice vinegar, 1 tbsp natural peanut butter, 1 tbsp low sodium soy sauce or coconut aminos, 1 tsp grated ginger, 1 tsp sesame oil, pepper

Directions:

Whisk dressing until smooth, thin with 1 to 2 tsp water if needed.
Arrange greens, cabbage, and veggies on a platter.
Top with chicken, eggs, avocado, and peanuts. Drizzle dressing before serving.

Grilled Southwestern Steak Salad

Bold spice, tender steak, and fiber from beans and corn. Finish with extra lime for brightness.

Ingredients (4 servings):

1 lb sirloin steak
1 tsp chili powder
1/2 tsp cumin
1/2 tsp smoked paprika
2 tbsp lime juice
2 tsp olive oil
8 cups romaine, chopped
1 cup corn kernels
1 cup black beans, no salt, rinsed
1 cup cherry tomatoes, halved
1 avocado, sliced

Directions:

Rub steak with chili powder, cumin, paprika, lime juice, and oil. Grill 4 to 5 minutes per side; rest and slice.
Layer romaine with corn, beans, tomatoes, and avocado.
Top with steak. Squeeze extra lime over salad and add black pepper to taste.

California Quinoa

A clean, satisfying bowl with quinoa, lemon, and ripe avocado. Great as a side or full lunch.

Ingredients (4 servings):

1 cup dry quinoa, rinsed
2 cups low sodium vegetable broth
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1 avocado, diced
1/4 cup green onion, sliced
2 tbsp lemon juice
1 tbsp olive oil
Black pepper to taste

Directions:

Simmer quinoa in broth for 15 minutes, cover off heat 5 minutes, fluff and cool.
Toss quinoa with cucumber, tomatoes, avocado, green onion, lemon juice, oil, and pepper.
Chill 20 minutes before serving.

Cherry-Chicken Lettuce Wraps

Light, sweet, and savory. The yogurt dressing keeps it creamy without mayo.

Ingredients (4 servings):

1 lb cooked chicken breast, shredded
1 cup cherries, pitted and halved (fresh or thawed)
1/2 cup celery, diced
1/4 cup red onion, minced
1/4 cup plain Greek yogurt
1 tbsp lemon juice
1 tsp Dijon mustard
12 large butter lettuce leaves
Black pepper to taste

Directions:

Stir yogurt, lemon juice, mustard, and pepper.
Fold in chicken, cherries, celery, and onion.
Spoon into lettuce leaves and serve chilled.

Sesame Chicken Veggie Wraps

Crunchy slaw meets tender chicken in a bright sesame-ginger sauce. Perfect for meal prep.

Ingredients (4 wraps):

2 cups cooked chicken breast, sliced
2 cups mixed shredded veggies (carrot, cabbage, green onions, bell pepper)
4 whole wheat tortillas (8 inch)
1 tbsp sesame seeds
Dressing: 1 tbsp low sodium soy sauce or coconut aminos, 1 tbsp rice vinegar, 2 tsp sesame oil, 1 tsp grated ginger, juice of 1/2 lime

Directions:

Whisk dressing.
Toss chicken and veggies with dressing.
Fill tortillas, sprinkle sesame seeds, and roll tight. Slice in half.

Shrimp and Corn Salad

Fast and fresh. Lime, olive oil, and cilantro pull it all together.

Ingredients (4 servings):

1 lb cooked shrimp, chopped
1 1/2 cups corn kernels
1 red bell pepper, diced
2 green onions, sliced
2 tbsp cilantro, chopped
2 tbsp lime juice
1 tbsp olive oil
Black pepper to taste

Directions:

Combine shrimp, corn, pepper, green onion, and cilantro.
Whisk lime juice, oil, and pepper.
Toss and chill 20 minutes before serving.

Southwest Shredded Pork Salad

Lean pork, slow cooked with spices, makes a juicy topper. Keep the bowl heavy on greens and beans.

Ingredients (4 servings):

1 1/2 lb lean pork loin roast, trimmed
1 tbsp chili powder
1 tsp cumin
1 tsp garlic powder
1/2 cup low sodium chicken broth
8 cups chopped romaine
1 cup black beans, rinsed
1 cup corn kernels
1 avocado, sliced
Lime wedges and pepper

Directions:

Slow cook pork with spices and broth on Low 6 to 7 hours or Instant Pot 45 minutes, then shred.
Layer romaine with beans, corn, and avocado.
Top with warm pork. Squeeze lime and add pepper.

Edamame Salad with Sesame Ginger Dressing

Protein packed and plant based. It is crunchy, bright, and perfect for a quick lunch.

Ingredients (4 servings):

2 cups shelled edamame, thawed
1 cup cucumber, diced
1 cup red bell pepper, diced
1/4 cup red onion, minced
2 tbsp cilantro, chopped
Dressing: 2 tbsp rice vinegar, 1 tbsp lime juice, 1 tbsp low sodium soy sauce or coconut aminos, 1 tsp grated ginger, 1 tsp sesame oil, 1 tbsp olive oil, pepper

Directions:

Whisk dressing.
Toss edamame and veggies with dressing.
Chill at least 15 minutes before serving.

Warm Rice & Pintos Salad

Hearty and simple. Warm grains plus beans make a satisfying, budget friendly bowl.

Ingredients (4 servings):

2 cups cooked brown rice, warm
1 1/2 cups pinto beans, no salt, rinsed
1 cup cherry tomatoes, halved
1/2 cup corn kernels
2 green onions, sliced
2 tbsp olive oil
2 tbsp lime juice
1/2 tsp cumin
Black pepper to taste

Directions:

Combine warm rice, beans, tomatoes, corn, and green onion.
Whisk oil, lime juice, cumin, and pepper.
Toss and serve warm or at room temperature.

Quick tips for success:

Protein first: Choose shrimp, chicken, lean steak, pork loin, edamame, or beans to stay full.
Herb forward dressings: Use citrus, vinegar, ginger, garlic, and fresh herbs; keep oil modest.
Cheese as garnish: A small crumble adds flavor without heavy sodium.
Grain add ons: Serve salads over quinoa or brown rice when you need extra energy.

Hearty Soups, Skillets, and One-Pot Dinners

Photo by Karola G

When dinner needs to be simple, cozy, and heart healthy, one pot wins. These recipes keep sodium modest, skip added sugar, and lean on veggies, herbs, and citrus for clean flavor.

Turkey and Vegetable Barley Soup

A classic, savory bowl with tender barley and lean turkey. It tastes like Sunday but cooks like Tuesday night.

Ingredients (6 servings):

1 lb lean ground turkey
1 tbsp olive oil
1 yellow onion, diced
3 carrots, diced
3 celery stalks, diced
3 garlic cloves, minced
1 cup pearled barley, rinsed
1 can (14.5 oz) no salt added diced tomatoes
6 cups low sodium chicken broth
1 tsp dried thyme
Black pepper to taste

Directions:

Brown turkey in oil in a large pot. Add onion, carrots, celery, and garlic; cook 5 minutes.
Stir in barley, tomatoes, broth, thyme, and pepper.
Simmer 35 to 40 minutes until barley is tender. Adjust pepper and serve.

Make it your way: Add chopped spinach in the last 2 minutes for color and potassium.

Tomato Green Bean Soup

Bright, tomato rich broth with tender green beans and oregano. Clean, simple, and ready fast.

Ingredients (4 servings):

1 tbsp olive oil
1 onion, diced
2 garlic cloves, minced
3 cups green beans, trimmed and cut
1 can (28 oz) no salt crushed tomatoes
3 cups low sodium vegetable broth
1 tsp dried oregano
Black pepper to taste

Directions:

Saute onion and garlic in oil 3 minutes.
Add green beans, tomatoes, broth, oregano, and pepper.
Simmer 20 to 25 minutes until beans are tender. Serve hot.

Tip: Finish with a splash of red wine vinegar for lift.

Cream of Asparagus Soup

Silky and fresh, with Greek yogurt for body instead of cream. The lemon keeps it bright.

Ingredients (4 servings):

1 tbsp olive oil
1 leek, white and light green parts, sliced
2 garlic cloves, minced
1 1/2 lb asparagus, trimmed and chopped
4 cups low sodium vegetable broth
1/2 cup plain Greek yogurt
1 tbsp lemon juice
Black pepper to taste

Directions:

Saute leek and garlic in oil 3 to 4 minutes.
Add asparagus and broth; simmer 10 minutes until tender.
Blend smooth, whisk in yogurt and lemon juice. Warm gently, add pepper, and serve.

Serve with: Whole grain toast or a side salad for a light dinner.

Cabbage Roll Skillet

All the cozy flavors of cabbage rolls in a quick skillet. No rolling, just hearty comfort.

Ingredients (4 servings):

1 lb lean ground turkey
1 onion, diced
3 garlic cloves, minced
1 small green cabbage, chopped (about 6 cups)
1 can (14.5 oz) no salt diced tomatoes
1 cup low sodium tomato sauce
1 cup cooked brown rice
1 tsp paprika
Black pepper to taste

Directions:

Brown turkey with onion and garlic in a large skillet.
Stir in cabbage, tomatoes, tomato sauce, paprika, and pepper; cover and cook 10 minutes.
Fold in rice and simmer 5 minutes more. Serve hot.

Optional: Add a pinch of dried dill or caraway for a classic note.

Thai Chicken Linguine

Creamy peanut-lime sauce coats whole wheat pasta and crisp veggies. It hits that takeout craving without the sodium.

Ingredients (4 servings):

8 oz whole wheat linguine
1 lb chicken breast, thinly sliced
1 tbsp olive oil
2 cups broccoli florets
1 red bell pepper, sliced
Sauce: 2 tbsp lime juice, 1 tbsp rice vinegar, 2 tbsp natural peanut butter, 1 tbsp low sodium soy sauce or coconut aminos, 1 tsp grated ginger, 1/2 tsp garlic powder, 1/4 to 1/3 cup hot pasta water

Directions:

Cook pasta per package. Reserve 1/3 cup water.
Sear chicken in oil 4 to 5 minutes, add broccoli and pepper, cook 3 minutes.
Whisk sauce with pasta water. Toss pasta with chicken, veggies, and sauce. Serve with pepper.

Swap: Use zucchini noodles for a lighter spin and more veg.

Chicken Marsala

Classic skillet elegance, simplified and lighter. Mushrooms and thyme make a savory pan sauce.

Ingredients (4 servings):

1 1/2 lb chicken cutlets
1/4 cup white whole wheat flour
1 tbsp olive oil
1 tbsp unsalted butter
8 oz mushrooms, sliced
1 garlic clove, minced
1/2 cup dry marsala or low sodium chicken broth (use broth for alcohol free)
1/2 cup low sodium chicken broth
1 tsp fresh thyme leaves
Black pepper to taste
optional: Parsley, top with parsley

Directions:

Dredge chicken lightly in flour and pepper. Sear in oil and butter 3 minutes per side; remove.
Saute mushrooms and garlic 3 minutes. Add marsala or broth and reduce 2 minutes.
Add broth and thyme, return chicken, simmer 4 minutes until cooked through. Serve.

Side idea: Spoon over mashed cauliflower or whole wheat couscous.

Pork Chops with Tomato Curry

Tender chops simmered in a mild tomato curry. Warm spice, low sodium, big flavor.

Ingredients (4 servings):

4 lean pork loin chops, 1 inch thick
1 tbsp olive oil
1 onion, thinly sliced
2 garlic cloves, minced
1 tbsp curry powder
1 can (14.5 oz) no salt diced tomatoes
1/2 cup low sodium chicken broth
Black pepper to taste

Directions:

Sear chops in half the oil 3 minutes per side; remove.
Saute onion and garlic in remaining oil 3 minutes, add curry powder for 30 seconds.
Add tomatoes and broth, return chops, simmer 8 to 10 minutes until cooked. Add pepper.

Vegetable add in: Toss in a handful of spinach in the last minute.

Ricotta, Tomato & Corn Pasta

Creamy, bright, and ready in minutes. Ricotta makes a light sauce without added cream.

Ingredients (4 servings):

8 oz whole wheat short pasta
1 cup part skim ricotta
1 cup cherry tomatoes, halved
1 cup corn kernels
2 tbsp chopped fresh basil
1 tbsp olive oil
1 tsp lemon zest
Black pepper to taste

Directions:

Cook pasta. Reserve 1/2 cup pasta water.
Stir ricotta, oil, lemon zest, and pepper in a bowl.
Toss hot pasta with ricotta, tomatoes, corn, basil, and enough pasta water to make it creamy.

Upgrade: Add arugula for peppery bite and extra greens.

Sausage-Stuffed Zucchini

A lighter take on stuffed boats with lean turkey sausage and bright tomato. Crisp-tender and satisfying.

Ingredients (4 servings):

4 medium zucchini, halved lengthwise and seeded
12 oz low sodium turkey sausage, casing removed
1/2 onion, diced
2 garlic cloves, minced
1 cup no salt added crushed tomatoes
1/4 cup grated Parmesan
1 tbsp chopped parsley
Black pepper to taste

Directions:

Heat oven to 400 F. Roast zucchini shells cut side down 10 minutes.
Brown sausage with onion and garlic. Stir in tomatoes and pepper; simmer 3 minutes.
Fill zucchini, top with Parmesan, bake 10 to 12 minutes. Sprinkle parsley.

Tip: Scoop out the centers and chop into the filling for less waste and more veg.

Citrus-Herb Pork Roast

Roasted low and slow with bright citrus and herbs. Juicy slices with clean pan juices.

Ingredients (6 servings):

2 lb pork loin roast, trimmed
1 tbsp olive oil
1 tsp dried thyme
1 tsp dried rosemary
Zest and juice of 1 orange
Zest and juice of 1 lemon
4 garlic cloves, minced
Black pepper to taste

Directions:

Heat oven to 375 F. Rub pork with oil, herbs, citrus zest and juice, garlic, and pepper.
Roast on a rack 45 to 60 minutes until 145 F, basting once with pan juices.
Rest 10 minutes, slice, and spoon pan juices over top.

Serve with: Roasted carrots or steamed green beans for balance.

Key takeaways for weeknights:

Build flavor without salt: Use garlic, herbs, vinegar, and citrus.
Choose low sodium broths: They keep total sodium in check.
Pack veggies in: Aim for at least 2 cups per pot or skillet.
Keep it flexible: Swap proteins and grains you already have.

Seafood Dinners Packed with Omega-3s

Photo by Daniela Elena Tentis

Seafood makes DASH-friendly dinners fast, flavorful, and rich in omega-3s. Salmon, tuna, sardines, and shrimp supply heart-healthy fats and high quality protein without heavy sodium. The trick is simple: use spice rubs, citrus, and fresh herbs, then cook hot and quick.

The Ultimate Fish Tacos

Bright, crunchy, and weeknight easy. You get lean protein, fiber filled slaw, and creamy avocado without extra salt.

Ingredients (4 servings):

1 1/4 lb white fish fillets (cod, mahi)
1 tsp chili powder
1/2 tsp cumin
1/2 tsp garlic powder
2 tsp olive oil
8 small corn tortillas
Slaw: 2 cups shredded cabbage, juice of 1 lime, 1 tbsp olive oil, pepper
Toppings: 1 avocado, sliced; cilantro; extra lime

Directions:

Mix spices with oil, rub on fish. Sear 3 to 4 minutes per side until flaky; flake into chunks.
Toss slaw with lime, oil, and pepper.
Warm tortillas. Fill with fish, slaw, avocado, and cilantro. Serve with lime.

Tip: Add a quick pickled onion for zip. Keep it low sodium by using lime juice and pepper only.

Spiced Salmon

Simple pantry spices plus lemon let the salmon shine. The finish is juicy with a light smoky edge.

Ingredients (4 servings):

4 salmon fillets (5 to 6 oz each)
1 tsp smoked paprika
1/2 tsp cumin
1/2 tsp garlic powder
1 tbsp olive oil
Lemon wedges and pepper

Directions:

Heat oven to 400 F. Rub salmon with oil and spices.
Roast 10 to 12 minutes until just opaque.
Finish with pepper and lemon juice.

Cook smart: Pull at 125 to 130 F for moist, medium results.

Peppered Sole

Thin, delicate fillets that cook in minutes. Pepper and lemon keep the flavor clean.

Ingredients (4 servings):

1 1/4 lb sole or flounder fillets
1 tbsp olive oil
1 tsp coarse black pepper
1 lemon, thinly sliced
2 tbsp chopped parsley

Directions:

Heat oven to 375 F. Brush fish with oil and coat with pepper.
Arrange lemon slices over fish and bake 8 to 10 minutes.
Sprinkle parsley and serve.

Serve with: Steamed green beans and boiled baby potatoes for balance.

Grilled Tilapia with Pineapple Salsa

Sweet heat and char meet a light, fruity salsa. It is fresh, quick, and kid friendly.

Ingredients (4 servings):

4 tilapia fillets
1 tbsp olive oil
1 tsp chili powder
Salsa: 1 1/2 cups diced pineapple, 1/4 cup red onion, 1/2 jalapeño minced, 2 tbsp cilantro, juice of 1 lime

Directions:

Oil and season fish. Grill 3 minutes per side.
Mix salsa ingredients.
Serve fish topped with pineapple salsa.

Make it your way: Swap mango for pineapple or add diced cucumber for crunch.

Peppered Tuna Kabobs

Restaurant-style skewers at home. Quick sear, tender center, and bold pepper bite.

Ingredients (4 servings):

1 1/4 lb tuna steak, 1 1/2 inch cubes
1 red bell pepper, chunks
1 red onion, wedges
1 tbsp olive oil
1 tsp coarse black pepper
1 tbsp lemon juice

Directions:

Toss tuna and veggies with oil, pepper, and lemon juice.
Thread onto skewers. Grill 2 to 3 minutes per side for medium rare.
Rest 2 minutes and serve.

Note: Do not overcook. Tuna tastes best with a pink center.

Shrimp with Orzo and Feta

A Mediterranean bowl with bright tomatoes and herbs. Whole wheat orzo adds fiber, and a small feta crumble brings tang.

Ingredients (4 servings):

8 oz whole wheat orzo
1 lb large shrimp, peeled and deveined
1 tbsp olive oil
2 cups cherry tomatoes, halved
2 garlic cloves, minced
1/4 cup crumbled feta
2 tbsp chopped parsley
1 tbsp lemon juice
Black pepper to taste

Directions:

Cook orzo per package.
Saute shrimp in oil 2 minutes per side; remove. Add tomatoes and garlic 2 minutes.
Toss orzo with shrimp, tomatoes, feta, parsley, lemon juice, and pepper.

Sodium smart: Rinse feta briefly to soften the salt edge.

Salmon with Horseradish Pistachio Crust

Crunchy top, tender center, and a gentle kick from horseradish. It tastes special without extra work.

Ingredients (4 servings):

4 salmon fillets (5 to 6 oz each)
1/4 cup shelled pistachios, finely chopped
2 tbsp plain Greek yogurt
1 tbsp prepared horseradish
1 tsp lemon zest
Black pepper to taste

Directions:

Heat oven to 400 F. Mix pistachios, yogurt, horseradish, lemon zest, and pepper.
Spread topping on salmon.
Bake 10 to 12 minutes until fish flakes.

Texture fix: Broil 30 seconds at the end if you want extra crunch.

Shrimp Lime Cilantro Skewers

Zesty, juicy shrimp that cook in minutes. Great with a simple side of grilled corn or brown rice.

Ingredients (4 servings):

1 lb large shrimp, peeled and deveined
1 tbsp olive oil
Zest and juice of 1 lime
2 tbsp chopped cilantro
1/2 tsp garlic powder
Black pepper to taste

Directions:

Toss shrimp with oil, lime, cilantro, garlic, and pepper; marinate 15 minutes.
Thread on skewers and grill 2 to 3 minutes per side.
Serve with extra lime wedges.

Fast finish: Brush with a touch of lime juice right off the grill for shine.

Vegetarian Mains, Sides, Dips, and Sugar-Free Treats

Photo by BULBFISH

Plant-forward meals make DASH cooking easy. Beans, lentils, whole grains, and veggies bring fiber, potassium, and slow-digesting carbs that support healthy blood pressure. You will find snackable dips, hearty bowls, and fruit-sweet desserts that skip added sugar yet still feel special. For more ideas, bookmark the practical guide on the DASH eating plan from Mayo Clinic.

Skinny Quinoa Veggie Dip

A cool, creamy dip that doubles as a light lunch. Quinoa adds body and extra protein so it fills you up.

Ingredients (8 servings):

1 cup cooked quinoa, cooled
1 cup plain Greek yogurt
1 cup cucumber, finely diced
1/2 cup tomato, finely diced
1/4 cup red onion, minced
2 tbsp lemon juice
1 tbsp olive oil
2 tbsp chopped dill or parsley
Black pepper to taste

Directions:

Stir yogurt, lemon juice, oil, herbs, and pepper.
Fold in quinoa and vegetables.
Chill 30 minutes. Serve with raw veggies or whole grain crackers.

Make ahead: Holds 3 days in the fridge.
Flavor tip: Add grated garlic or a pinch of cumin for warmth.

Sweet Potato Bowl

Comfort in a bowl, balanced with protein, fiber, and healthy fats. Every bite tastes bright and earthy.

Ingredients (2 bowls):

2 small sweet potatoes, roasted and cubed
1 cup black beans, rinsed
1 cup kale, chopped
1/2 avocado, sliced
2 tbsp pumpkin seeds, unsalted
Dressing: juice of 1 lime, 1 tbsp olive oil, 1/2 tsp cumin, pepper

Directions:

Massage kale with 1 tsp lime juice for 1 minute.
Combine sweet potato, beans, kale, and avocado.
Drizzle dressing and sprinkle pumpkin seeds.

Swap: Try quinoa instead of sweet potato for a grain-forward version.
Meal prep: Pack dressing and avocado separately if storing.

Mimi’s Lentil Medley

Simple pantry ingredients, big comfort. Lentils turn tender and savory with thyme and lemon.

Ingredients (4 servings):

1 cup dry green or brown lentils, rinsed
3 cups low sodium vegetable broth
1 carrot, diced
1 celery stalk, diced
1 small onion, diced
1 tbsp olive oil
1 tsp dried thyme
1 tbsp lemon juice
Black pepper to taste

Directions:

Saute onion, carrot, and celery in oil 4 minutes.
Add lentils, broth, thyme, and pepper. Simmer 25 to 30 minutes until tender.
Finish with lemon juice and serve warm.

Add-ons: Stir in chopped spinach or parsley at the end.
Leftovers: Spoon over brown rice for a heartier plate.

White Bean Hummus

Silky, mellow, and ready in minutes. Cannellini beans make a creamy dip without extra oil.

Ingredients (8 servings):

2 cans (15 oz each) no salt cannellini beans, drained and rinsed
2 tbsp tahini
2 tbsp lemon juice
1 garlic clove
2 tbsp olive oil
2 to 4 tbsp cold water
Black pepper to taste

Directions:

Blend beans, tahini, lemon, garlic, oil, and pepper until smooth.
Add water to desired texture.
Serve with veggies and whole grain pita.

Variations: Add roasted red pepper or a pinch of smoked paprika.
Serving idea: Spread on toast and top with sliced cucumber.

Portobello Mushrooms Florentine

Savory mushrooms filled with creamy ricotta and garlicky spinach. It eats like a steak, without the steak.

Ingredients (4 servings):

4 large portobello caps, stems removed
1 tbsp olive oil
2 garlic cloves, minced
6 cups baby spinach
1 cup part skim ricotta
1/4 cup grated Parmesan
Black pepper to taste

Directions:

Heat oven to 400 F. Brush caps with oil and roast gill side up 8 minutes.
Saute garlic and spinach until wilted; stir into ricotta with pepper.
Fill caps, top with Parmesan, bake 8 to 10 minutes until hot and lightly golden.

Make it a meal: Serve with quinoa or a side salad.
Extra veggie: Add chopped artichokes to the filling.

Asparagus with Horseradish Dip

Fresh, crisp asparagus meets a cool, zippy dip. Great as a starter or side.

Ingredients (4 servings):

1 lb asparagus, trimmed
1 tsp olive oil
Dip: 1/2 cup plain Greek yogurt, 1 tbsp prepared horseradish, 1 tsp lemon juice, pepper

Directions:

Toss asparagus with oil and roast at 425 F for 8 to 10 minutes or steam until crisp tender.
Mix dip ingredients.
Serve warm asparagus with chilled dip.

Tip: Chill the dip at least 15 minutes so flavors meld.

Spicy Almonds

Warm spice and smoky paprika make these a perfect snack. They store well for a week.

Ingredients (8 servings):

2 cups raw almonds, unsalted
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp cayenne (or to taste)
1/2 tsp garlic powder
Black pepper to taste

Directions:

Heat oven to 300 F.
Toss almonds with oil and spices.
Bake 18 to 20 minutes, stirring once. Cool before storing.

Serving: Pair with fruit for a balanced snack.
Mild version: Swap cayenne for chili powder.

Fruit & Almond Bites

A fast, sweet bite with crunch. No added sugar, just fruit and spice.

Ingredients (12 bites):

12 large Medjool dates, pitted, or 12 dried apricots unsweetened
24 whole almonds, unsalted
1/2 tsp cinnamon

Directions:

Fill each date or apricot with 2 almonds.
Sprinkle lightly with cinnamon.
Chill 10 minutes to set before serving.

Add a twist: A tiny pinch of orange zest brightens the flavor.

Roasted Sweet Potato & Chickpea Pitas

Hearty, toasty, and loaded with fiber. The cool yogurt sauce brings it all together.

Ingredients (4 servings):

2 cups sweet potato, 1/2 inch cubes
1 can (15 oz) no salt chickpeas, rinsed and dried
1 tbsp olive oil
1 tsp cumin
1/2 tsp smoked paprika
4 whole wheat pitas, warmed
1 cup chopped lettuce
1/2 cup plain Greek yogurt
1 tbsp lemon juice
Black pepper to taste

Directions:

Heat oven to 425 F. Toss sweet potato and chickpeas with oil and spices; roast 20 to 25 minutes.
Stir yogurt with lemon and pepper.
Fill pitas with lettuce, roasted mix, and yogurt sauce.

Meal prep: Roast a double batch for lunch boxes.
Swap: Use arugula instead of lettuce for peppery bite.

Peach Tart

Summer fruit, whole grain crust, and warm spice. Sweetness comes from ripe peaches and vanilla.

Ingredients (6 servings):

Crust: 1 cup white whole wheat flour, 1/4 cup cold unsalted butter, 3 tbsp ice water
Topping: 3 ripe peaches, sliced; 1 tsp vanilla; 1/2 tsp cinnamon

Directions:

Heat oven to 400 F. Cut butter into flour until sandy. Add water to form a dough. Chill 15 minutes.
Roll into a thin circle and place on a lined sheet. Arrange peaches, sprinkle vanilla and cinnamon.
Fold edges over slightly. Bake 22 to 26 minutes until golden. Cool 10 minutes and slice.

Tip: Choose very ripe peaches for the best natural sweetness.

Mango Rice Pudding

Creamy and fragrant with cardamom. Coconut milk and ripe mango make it taste like dessert shop pudding.

Ingredients (4 servings):

2 cups cooked brown rice, warm
1 cup unsweetened light coconut milk
1/2 cup low fat milk
1 tsp vanilla
1/2 tsp cardamom or cinnamon
1 cup diced ripe mango

Directions:

Simmer rice with coconut milk, milk, vanilla, and spice 5 to 7 minutes until creamy.
Fold in half the mango.
Serve warm or chilled topped with remaining mango.

Make ahead: Chill up to 3 days. Thin with a splash of milk if needed.

Creamy Lentils with Kale Artichoke Sauté

Earthy lentils with a lemon-tahini finish. The quick kale-artichoke saute adds bright contrast.

Ingredients (4 servings):

1 cup dry green lentils, rinsed
3 cups low sodium vegetable broth
1 tbsp olive oil
2 cups kale, chopped
1 cup canned artichoke hearts, quartered, rinsed
1 garlic clove, minced
2 tbsp tahini
1 tbsp lemon juice
Black pepper to taste

Directions:

Simmer lentils in broth 25 minutes until tender.
Saute kale, artichokes, and garlic in oil 3 to 4 minutes.
Stir tahini and lemon into lentils, top with kale mix, add pepper, and serve.

Serving: Spoon into bowls with a drizzle of olive oil.
Boost: Add chopped parsley for freshness.

Quinoa Unstuffed Peppers

All the flavor of stuffed peppers, none of the fuss. Smoky, herby, and ready fast.

Ingredients (4 servings):

1 cup dry quinoa, rinsed
2 cups low sodium vegetable broth
3 bell peppers, diced
1 onion, diced
1 tbsp olive oil
1 can (14.5 oz) no salt diced tomatoes
1 tsp smoked paprika
1 tsp oregano
Black pepper to taste

Directions:

Cook quinoa in broth.
Saute peppers and onion in oil 5 minutes. Add tomatoes, paprika, oregano, and pepper; simmer 5 minutes.
Fold in quinoa and serve hot.

Add protein: Stir in white beans or crumbled tofu.
Leftovers: Great tucked into whole wheat pitas.

This collection gives you fast, flavorful meals that fit the DASH plate, no added sugar, and a steady approach to sodium. Keep it simple and bright, season with herbs, citrus, garlic, and pepper instead of salt. Build plates from whole foods most of the time, then use cheese, nuts, and sauces as accents, not the base.

For busy weeks, batch cook grains and proteins, then mix and match across breakfasts, salads, soups, and seafood. I like to roast two trays of vegetables on Sunday, cook a pot of quinoa, and grill chicken or tofu, so weeknights feel calm and on track. Small moves, big payoff.

Bookmark this page, share it with a friend, and come back when you need a fresh idea. What recipe will you cook first? Thanks for reading, and keep your pantry ready for the next healthy, satisfying meal.