You Just Started the DASH Diet—Here Are The Recipes To Make First

• One-Pan Chicken & Asparagus Bake
• One-Pan Chicken & Asparagus Bake
• Stuffed Sweet Potato with Hummus Dressing
• Veggie & Hummus Sandwich
• Slow-Cooker White Bean, Spinach & Sausage Stew
• Fruit & Yogurt Smoothie
• Vegetarian Stuffed Cabbage
• Berry-Almond Smoothie Bowl
• Three-Bean Chili
• Summer Skillet Vegetable & Egg Scramble
• Baked Beans with Ground Beef
• Garlic Roasted Salmon & Brussels Sprouts
• Mango-Ginger Smoothie
• Chickpea & Quinoa Buddha Bowl
• Raspberry Yogurt Cereal Bowl
• Grilled Chicken Taco Salad
• Chickpea & Potato Curry
• Vegan Superfood Grain Bowls
• Lemon-Herb Salmon with Caponata & Farro
• Peanut Butter-Banana Cinnamon Toast

One-Pan Chicken & Asparagus Bake

The DASH diet (AKA the Dietary Approaches to Stop Hypertension) is one of the healthiest eating patterns to follow that helps lower blood pressure and supports heart health. These meals follow the DASH diet as they are packed with fruits and veggies, low-fat dairy, lean protein and legumes. They’re also low in saturated fat and sodium and provide a good source of potassium, meaning they align with our heart-healthy and high blood pressure recipe parameters. Recipes like our One-Pan Chicken & Asparagus Bake and Veggie & Hummus Sandwich are the simple and flavorful dishes to help you get started.
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One-Pan Chicken & Asparagus Bake

In this chicken and asparagus bake recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal. View Recipe

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one! View Recipe

Veggie & Hummus Sandwich

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood. View Recipe

Slow-Cooker White Bean, Spinach & Sausage Stew

This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad. View Recipe

Fruit & Yogurt Smoothie

This easy fruit smoothie recipe calls for just three ingredients–yogurt, fruit juice and whatever frozen fruit you have on hand. Mix up your combinations from day to day for a healthy breakfast or snack you’ll never get bored with. View Recipe

Vegetarian Stuffed Cabbage

Though traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe. The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving. View Recipe

Berry-Almond Smoothie Bowl

A little frozen banana gives creamy texture to this satisfying smoothie bowl. View Recipe

Three-Bean Chili

This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry. View Recipe

Summer Skillet Vegetable & Egg Scramble

Don’t toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand. View Recipe

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A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended. View Recipe

Baked Beans with Ground Beef

Upgrade baked beans from classic side dish to a meaty main meal by adding lean ground beef. The final result, a superfast hearty casserole, is an easy and fast dinner option. View Recipe

Garlic Roasted Salmon & Brussels Sprouts

Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous. View Recipe

Mango-Ginger Smoothie

Red lentils are a sneaky source of plant-based protein in this healthy smoothie recipe. The lentils add 3 grams more protein than an equal-size portion of nonfat plain yogurt and 4 grams more fiber than a typical serving of protein powder. View Recipe

Chickpea & Quinoa Buddha Bowl

It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies! View Recipe

Raspberry Yogurt Cereal Bowl

For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating. View Recipe

Grilled Chicken Taco Salad

Peppery arugula, grilled corn and a tangy lime vinaigrette give this healthy taco salad recipe a serious upgrade. This recipe is the perfect vehicle for using the crushed-up tortilla chips at the bottom of the bag. View Recipe

Chickpea & Potato Curry

This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up. View Recipe

Vegan Superfood Grain Bowls

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights. View Recipe

Lemon-Herb Salmon with Caponata & Farro

Dig into your farmers’ market haul to cook this colorful and healthy Mediterranean diet dinner recipe that’s packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine. View Recipe

Peanut Butter-Banana Cinnamon Toast

This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost. View Recipe