The Complete DASH Diet Cookbook: 50 Heart-Healthy Recipes

Introduction

Welcome to your comprehensive guide to the DASH (Dietary Approaches to Stop Hypertension) diet! This cookbook contains 50 carefully crafted recipes that follow DASH diet principles, helping you lower blood pressure, improve heart health, and maintain a nutritious lifestyle.

Each recipe includes:

• Complete ingredients list with measurements
• Step-by-step instructions
• Prep and cook times
• Serving information
• Nutritional highlights
• DASH diet benefits

The DASH diet emphasizes:

• Fruits and vegetables (rich in potassium, magnesium, and fiber)
• Whole grains
• Low-fat dairy products
• Lean proteins (fish, poultry, beans, nuts)
• Limited sodium (less than 2,300mg per day)
• Limited saturated fats and added sugars

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BREAKFAST RECIPES (1-12)

1. Overnight Oatmeal

Prep Time: 5 minutes | Chill Time: 8 hours | Serves: 2

Ingredients:

• 1 cup old-fashioned oats, uncooked
• 1 cup plain non-fat Greek yogurt
• 1/2 cup non-fat milk (or unsweetened almond milk)
• 1 cup frozen blueberries
• 1 tablespoon chia seeds
• 1 tablespoon honey (optional)
• 1/2 teaspoon vanilla extract

Instructions:

1. In a mixing bowl, combine all ingredients and mix well.
2. Divide mixture between two small containers with fitted lids.
3. Refrigerate overnight (at least 8 hours).
4. Enjoy cold the next morning. Top with fresh fruit if desired.

DASH Benefits: High in fiber, potassium, and calcium. Low in sodium.
Nutrition per serving: ~280 calories, 8g protein, 45g carbs, 6g fiber

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2. Greek Yogurt Berry Parfait

Prep Time: 5 minutes | Serves: 1

Ingredients:

• 1 cup plain non-fat Greek yogurt
• 1/2 cup mixed fresh berries (strawberries, blueberries, raspberries)
• 2 tablespoons chopped walnuts
• 1 tablespoon honey
• 1/4 teaspoon cinnamon
• 2 tablespoons low-fat granola

Instructions:

1. In a glass or bowl, layer half the yogurt.
2. Add half the berries and a sprinkle of cinnamon.
3. Drizzle with half the honey.
4. Repeat layers.
5. Top with walnuts and granola.

DASH Benefits: Rich in protein, calcium, and antioxidants. Heart-healthy omega-3s from walnuts.
Nutrition per serving: ~320 calories, 20g protein, 35g carbs, 6g fiber

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3. Whole Grain Avocado Toast

Prep Time: 5 minutes | Serves: 1

Ingredients:

• 2 slices whole grain bread
• 1 ripe avocado
• 1 medium tomato, sliced
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1 tablespoon lemon juice
• 1 tablespoon hemp seeds (optional)

Instructions:

1. Toast bread slices until golden brown.
2. Mash avocado with lemon juice, garlic powder, and pepper.
3. Spread avocado mixture on toast.
4. Top with tomato slices and hemp seeds.

DASH Benefits: High in fiber, potassium, and healthy monounsaturated fats.
Nutrition per serving: ~340 calories, 12g protein, 35g carbs, 15g fiber

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4. Vegetable Scrambled Eggs

Prep Time: 5 minutes | Cook Time: 8 minutes | Serves: 2

Ingredients:

• 4 large eggs
• 2 tablespoons low-fat milk
• 1 cup fresh spinach, chopped
• 1/2 red bell pepper, diced
• 1/4 cup red onion, diced
• 1/4 cup low-fat shredded cheese
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried herbs (oregano or basil)

Instructions:

1. Heat olive oil in a non-stick pan over medium heat.
2. Sauté onion and bell pepper for 3 minutes.
3. Add spinach and cook until wilted.
4. Beat eggs with milk, pepper, and herbs.
5. Pour eggs into pan and scramble gently.
6. Add cheese in the last minute of cooking.

DASH Benefits: High in protein, vitamins A and C, folate, and potassium.
Nutrition per serving: ~220 calories, 16g protein, 8g carbs, 2g fiber

5. Quinoa Breakfast Bowl

Prep Time: 5 minutes | Cook Time: 15 minutes | Serves: 2

Ingredients:

• 1/2 cup quinoa, rinsed
• 1 cup water
• 1/2 cup unsweetened almond milk
• 1 banana, sliced
• 1/4 cup chopped almonds
• 2 tablespoons dried cranberries (no sugar added)
• 1 tablespoon honey
• 1/2 teaspoon cinnamon

Instructions:

1. Bring water to boil, add quinoa, reduce heat and simmer covered for 15 minutes.
2. Fluff quinoa with a fork and let cool slightly.
3. Stir in almond milk, honey, and cinnamon.
4. Top with banana slices, almonds, and cranberries.

DASH Benefits: Complete protein, fiber, magnesium, and potassium.
Nutrition per serving: ~290 calories, 8g protein, 50g carbs, 6g fiber

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6. Whole Wheat Pancakes with Berry Compote

Prep Time: 10 minutes | Cook Time: 15 minutes | Serves: 4

Ingredients:

• 1 cup whole wheat flour
• 1 tablespoon baking powder
• 1/4 teaspoon salt
• 1 cup low-fat milk
• 1 large egg
• 2 tablespoons honey
• 2 tablespoons olive oil
• 1 cup mixed berries
• 2 tablespoons water
• 1 tablespoon lemon juice

Instructions:

1. Mix dry ingredients in a bowl.
2. Whisk together milk, egg, honey, and oil.
3. Combine wet and dry ingredients until just mixed.
4. Cook pancakes on medium heat, 2-3 minutes per side.
5. For compote: simmer berries with water and lemon juice for 5 minutes.

DASH Benefits: Whole grains, antioxidants from berries, lower sodium than traditional pancakes.
Nutrition per serving: ~240 calories, 8g protein, 42g carbs, 5g fiber

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7. Chia Seed Pudding

Prep Time: 5 minutes | Chill Time: 4 hours | Serves: 2

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 2 tablespoons maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 cup fresh berries
• 2 tablespoons chopped pistachios

Instructions:

1. Whisk together chia seeds, almond milk, maple syrup, and vanilla.
2. Let sit for 5 minutes, then whisk again to prevent clumping.
3. Refrigerate for at least 4 hours or overnight.
4. Serve topped with berries and pistachios.

DASH Benefits: Omega-3 fatty acids, fiber, calcium, and antioxidants.
Nutrition per serving: ~200 calories, 6g protein, 25g carbs, 12g fiber

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8. Sweet Potato Hash with Poached Egg

Prep Time: 10 minutes | Cook Time: 20 minutes | Serves: 2

Ingredients:

• 2 medium sweet potatoes, diced
• 1/2 red onion, diced
• 1 red bell pepper, diced
• 2 large eggs
• 2 tablespoons olive oil
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 2 tablespoons fresh parsley, chopped

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add sweet potatoes and cook for 10 minutes, stirring occasionally.
3. Add onion and bell pepper, cook 5 more minutes.
4. Season with paprika, pepper, and garlic powder.
5. Poach eggs in simmering water for 3-4 minutes.
6. Serve hash topped with poached eggs and parsley.

DASH Benefits: High in beta-carotene, potassium, fiber, and protein.
Nutrition per serving: ~320 calories, 12g protein, 45g carbs, 8g fiber

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9. Cottage Cheese Bowl

Prep Time: 5 minutes | Serves: 1

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 cup fresh pineapple chunks
• 1/4 cup chopped walnuts
• 1 tablespoon ground flaxseed
• 1 teaspoon honey
• 1/4 teaspoon cinnamon

Instructions:

1. Place cottage cheese in a bowl.
2. Top with pineapple chunks and walnuts.
3. Sprinkle with flaxseed and cinnamon.
4. Drizzle with honey.

DASH Benefits: High protein, calcium, omega-3s, and digestive enzymes from pineapple.
Nutrition per serving: ~280 calories, 25g protein, 20g carbs, 4g fiber

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10. Whole Grain Cereal Bowl

Prep Time: 2 minutes | Serves: 1

Ingredients:

• 3/4 cup whole grain, low-sodium cereal
• 1 cup low-fat milk
• 1 medium banana, sliced
• 1 tablespoon chopped almonds
• 1/2 cup fresh blueberries

Instructions:

1. Pour cereal into bowl.
2. Add milk and top with banana slices.
3. Sprinkle with almonds and blueberries.

DASH Benefits: Whole grains, potassium from banana, antioxidants from blueberries.
Nutrition per serving: ~300 calories, 12g protein, 55g carbs, 8g fiber

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11. Smoothie Bowl

Prep Time: 5 minutes | Serves: 1

Ingredients:

• 1 frozen banana
• 1/2 cup frozen mixed berries
• 1/2 cup plain Greek yogurt
• 1/4 cup unsweetened almond milk
• 1 tablespoon almond butter
• 1 tablespoon chia seeds
• 1/4 cup granola (low-sugar)
• 1 kiwi, sliced

Instructions:

1. Blend banana, berries, yogurt, almond milk, and almond butter until thick.
2. Pour into a bowl.
3. Top with chia seeds, granola, and kiwi slices.

DASH Benefits: Antioxidants, protein, healthy fats, and fiber.
Nutrition per serving: ~380 calories, 18g protein, 50g carbs, 12g fiber

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12. Breakfast Burrito

Prep Time: 10 minutes | Cook Time: 8 minutes | Serves: 2

Ingredients:

• 2 whole wheat tortillas (8-inch)
• 4 large eggs, scrambled
• 1/2 cup black beans, rinsed and drained
• 1/4 cup low-fat shredded cheese
• 1/2 avocado, sliced
• 1/4 cup salsa (low-sodium)
• 2 tablespoons plain Greek yogurt
• 1/4 cup red bell pepper, diced

Instructions:

1. Scramble eggs with diced bell pepper.
2. Warm tortillas and black beans.
3. Fill each tortilla with eggs, beans, cheese, and avocado.
4. Top with salsa and Greek yogurt.
5. Roll up tightly.

DASH Benefits: Protein, fiber, potassium, and healthy fats.
Nutrition per serving: ~420 calories, 22g protein, 35g carbs, 12g fiber

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LUNCH RECIPES (13-25)

13. Mediterranean Quinoa Salad

Prep Time: 15 minutes | Cook Time: 15 minutes | Serves: 4

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 large cucumber, seeded and diced
• 1 pint cherry tomatoes, halved
• 1/3 cup chopped fresh parsley
• 1/4 cup red onion, finely diced
• 1/2 cup reduced-fat feta cheese
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• 1/4 teaspoon black pepper

Instructions:

1. Bring quinoa and water to boil, reduce heat, cover and simmer 10 minutes.
2. Let quinoa cool completely.
3. Whisk together olive oil, lemon juice, garlic, and pepper.
4. Combine quinoa, cucumber, tomatoes, parsley, and onion.
5. Toss with dressing and top with feta cheese.

DASH Benefits: Complete protein, fiber, potassium, and heart-healthy fats.
Nutrition per serving: ~275 calories, 10g protein, 35g carbs, 5g fiber

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14. Grilled Salmon Salad

Prep Time: 10 minutes | Cook Time: 12 minutes | Serves: 2

Ingredients:

• 2 salmon fillets (4 oz each)
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup chopped walnuts
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1/4 teaspoon black pepper

Instructions:

1. Season salmon with pepper and grill 6 minutes per side.
2. Whisk together olive oil, vinegar, mustard, and pepper.
3. Arrange greens, tomatoes, cucumber, and onion in bowls.
4. Top with grilled salmon and walnuts.
5. Drizzle with dressing.

DASH Benefits: Omega-3 fatty acids, protein, antioxidants, and potassium.
Nutrition per serving: ~420 calories, 35g protein, 12g carbs, 4g fiber

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15. Turkey and Hummus Wrap

Prep Time: 10 minutes | Serves: 1

Ingredients:

• 1 whole wheat tortilla (10-inch)
• 3 oz sliced turkey breast (low-sodium)
• 3 tablespoons hummus
• 1/4 cup shredded carrots
• 1/4 cup cucumber, julienned
• 2 tablespoons red bell pepper, sliced
• 1 cup fresh spinach leaves
• 1 tablespoon sunflower seeds

Instructions:

1. Spread hummus evenly on tortilla.
2. Layer turkey, spinach, carrots, cucumber, and bell pepper.
3. Sprinkle with sunflower seeds.
4. Roll tightly and cut in half.

DASH Benefits: Lean protein, fiber, vitamins A and C, and healthy fats.
Nutrition per serving: ~380 calories, 28g protein, 35g carbs, 8g fiber

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16. Lentil Vegetable Soup

Prep Time: 15 minutes | Cook Time: 30 minutes | Serves: 6

Ingredients:

• 1 cup dried red lentils
• 3 cups low-sodium vegetable broth
• 1 can (14.5 oz) diced tomatoes, no salt added
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 2 cups fresh spinach

Instructions:

1. Heat olive oil in large pot, sauté onion, carrots, and celery for 5 minutes.
2. Add garlic, cumin, and paprika, cook 1 minute.
3. Add lentils, broth, and tomatoes. Bring to boil.
4. Reduce heat, simmer 20 minutes until lentils are tender.
5. Stir in spinach until wilted.

DASH Benefits: Plant-based protein, fiber, folate, and potassium.
Nutrition per serving: ~180 calories, 10g protein, 28g carbs, 8g fiber

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17. Chicken and Avocado Salad

Prep Time: 15 minutes | Serves: 2

Ingredients:

• 2 cups cooked chicken breast, diced
• 1 ripe avocado, diced
• 2 tablespoons plain Greek yogurt
• 1 tablespoon lime juice
• 1/4 cup red onion, finely diced
• 1/4 cup celery, diced
• 2 tablespoons fresh cilantro, chopped
• 1/4 teaspoon black pepper
• 4 cups mixed greens
• 1 medium tomato, sliced

Instructions:

1. Combine chicken, avocado, yogurt, and lime juice.
2. Add onion, celery, cilantro, and pepper.
3. Serve over mixed greens with tomato slices.

DASH Benefits: Lean protein, healthy monounsaturated fats, and potassium.
Nutrition per serving: ~320 calories, 35g protein, 15g carbs, 8g fiber

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18. Black Bean and Sweet Potato Bowl

Prep Time: 10 minutes | Cook Time: 25 minutes | Serves: 2

Ingredients:

• 1 large sweet potato, cubed
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup cooked brown rice
• 1/4 cup corn kernels
• 1/4 cup red onion, diced
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1/2 teaspoon cumin
• 1/4 teaspoon chili powder
• 1/4 cup fresh cilantro
• 1/4 avocado, sliced

Instructions:

1. Roast sweet potato cubes at 400°F for 20-25 minutes.
2. Warm black beans with cumin and chili powder.
3. Combine rice, corn, onion, lime juice, and olive oil.
4. Assemble bowls with rice mixture, sweet potato, and beans.
5. Top with cilantro and avocado.

DASH Benefits: Fiber, beta-carotene, plant protein, and potassium.
Nutrition per serving: ~420 calories, 15g protein, 75g carbs, 18g fiber

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19. Tuna and White Bean Salad

Prep Time: 10 minutes | Serves: 2

Ingredients:

• 2 cans (5 oz each) tuna in water, drained
• 1 can (15 oz) white beans, rinsed and drained
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1/4 cup red onion, thinly sliced
• 2 tablespoons fresh parsley, chopped
• 1/4 teaspoon black pepper
• 4 cups arugula
• 1 cup cherry tomatoes, halved

Instructions:

1. Combine tuna and white beans in a bowl.
2. Whisk together olive oil, vinegar, and pepper.
3. Add onion and parsley to tuna mixture.
4. Toss with dressing.
5. Serve over arugula with cherry tomatoes.

DASH Benefits: Lean protein, fiber, omega-3s, and potassium.
Nutrition per serving: ~380 calories, 35g protein, 30g carbs, 10g fiber

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20. Vegetable Stir-Fry with Tofu

Prep Time: 15 minutes | Cook Time: 10 minutes | Serves: 2

Ingredients:

• 8 oz firm tofu, cubed
• 2 tablespoons olive oil
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 1/2 onion, sliced
• 2 garlic cloves, minced
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1/4 teaspoon red pepper flakes
• 1 cup cooked brown rice

Instructions:

1. Heat 1 tablespoon olive oil, cook tofu until golden, set aside.
2. Heat remaining oil, stir-fry vegetables for 5-6 minutes.
3. Add garlic, cook 1 minute.
4. Return tofu to pan, add soy sauce, vinegar, sesame oil, and red pepper flakes.
5. Serve over brown rice.

DASH Benefits: Plant protein, fiber, vitamins, and antioxidants.
Nutrition per serving: ~350 calories, 18g protein, 40g carbs, 8g fiber

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21. Chickpea Salad Sandwich

Prep Time: 10 minutes | Serves: 2

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 2 tablespoons plain Greek yogurt
• 1 tablespoon lemon juice
• 1/4 cup celery, diced
• 1/4 cup red onion, diced
• 2 tablespoons fresh dill, chopped
• 1/4 teaspoon black pepper
• 4 slices whole grain bread
• 2 cups lettuce leaves
• 1 tomato, sliced

Instructions:

1. Mash chickpeas with a fork, leaving some chunks.
2. Mix in yogurt, lemon juice, celery, onion, dill, and pepper.
3. Toast bread and assemble sandwiches with chickpea salad, lettuce, and tomato.

DASH Benefits: Plant protein, fiber, folate, and potassium.
Nutrition per serving: ~380 calories, 18g protein, 65g carbs, 15g fiber

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22. Spinach and Strawberry Salad

Prep Time: 10 minutes | Serves: 2

Ingredients:

• 4 cups fresh spinach
• 1 cup fresh strawberries, sliced
• 1/4 cup chopped walnuts
• 1/4 cup red onion, thinly sliced
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 1 teaspoon honey
• 1/4 teaspoon black pepper
• 2 tablespoons goat cheese, crumbled

Instructions:

1. Whisk together vinegar, olive oil, honey, and pepper.
2. Combine spinach, strawberries, walnuts, and onion.
3. Toss with dressing and top with goat cheese.

DASH Benefits: Antioxidants, vitamin C, folate, and healthy fats.
Nutrition per serving: ~220 calories, 8g protein, 18g carbs, 5g fiber

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23. Grilled Vegetable and Hummus Pita

Prep Time: 15 minutes | Cook Time: 10 minutes | Serves: 2

Ingredients:

• 2 whole wheat pita pockets
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 small eggplant, sliced
• 2 tablespoons olive oil
• 1/4 teaspoon black pepper
• 1/2 cup hummus
• 2 tablespoons fresh basil, chopped
• 1/4 cup cucumber, diced

Instructions:

1. Brush vegetables with olive oil and season with pepper.
2. Grill vegetables for 8-10 minutes until tender.
3. Warm pita pockets.
4. Spread hummus inside pitas.
5. Fill with grilled vegetables, basil, and cucumber.

DASH Benefits: Fiber, antioxidants, plant protein, and healthy fats.
Nutrition per serving: ~320 calories, 12g protein, 45g carbs, 12g fiber

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24. Salmon and Quinoa Bowl

Prep Time: 10 minutes | Cook Time: 20 minutes | Serves: 2

Ingredients:

• 2 salmon fillets (4 oz each)
• 1/2 cup quinoa
• 1 cup water
• 2 cups kale, massaged and chopped
• 1/2 cucumber, diced
• 1/4 cup shredded carrots
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon water
• 1 garlic clove, minced
• 1/4 teaspoon black pepper

Instructions:

1. Cook quinoa in water for 15 minutes, let cool.
2. Season and bake salmon at 400°F for 12-15 minutes.
3. Whisk together tahini, lemon juice, water, garlic, and pepper.
4. Assemble bowls with quinoa, kale, cucumber, and carrots.
5. Top with salmon and drizzle with tahini dressing.

DASH Benefits: Omega-3s, complete protein, fiber, and vitamins.
Nutrition per serving: ~450 calories, 35g protein, 35g carbs, 8g fiber

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25. Turkey Meatball Soup

Prep Time: 20 minutes | Cook Time: 25 minutes | Serves: 4

Ingredients:

• 1 lb ground turkey (93% lean)
• 1/4 cup whole wheat breadcrumbs
• 1 egg
• 2 garlic cloves, minced
• 1/4 cup onion, finely diced
• 4 cups low-sodium chicken broth
• 2 carrots, diced
• 2 celery stalks, diced
• 1 can (14.5 oz) diced tomatoes, no salt added
• 2 cups fresh spinach
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley

Instructions:

1. Mix turkey, breadcrumbs, egg, half the garlic, and onion. Form into meatballs.
2. Brown meatballs in a large pot, remove and set aside.
3. Sauté carrots, celery, and remaining garlic for 5 minutes.
4. Add broth, tomatoes, and meatballs. Simmer 15 minutes.
5. Stir in spinach and parsley until wilted.

DASH Benefits: Lean protein, vegetables, and low sodium.
Nutrition per serving: ~280 calories, 28g protein, 15g carbs, 4g fiber

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DINNER RECIPES (26-40)

26. Roasted Salmon with Maple Glaze

Prep Time: 10 minutes | Cook Time: 25 minutes | Serves: 6

Ingredients:

• 2 lbs salmon, cut into 6 fillets
• 1/4 cup maple syrup
• 1 garlic clove, minced
• 1/4 cup balsamic vinegar
• 1/4 teaspoon kosher salt
• 1/8 teaspoon black pepper
• Fresh mint or parsley for garnish

Instructions:

1. Preheat oven to 450°F. Line baking pan with parchment.
2. Mix maple syrup, garlic, and balsamic vinegar in small saucepan.
3. Heat mixture until hot, reserve half for serving.
4. Pat salmon dry, place skin-side down on baking sheet.
5. Brush with maple mixture, bake 10 minutes.
6. Baste again, bake 5 more minutes until fish flakes easily.
7. Season with salt and pepper, garnish with herbs.

DASH Benefits: Omega-3 fatty acids, protein, and heart-healthy nutrients.
Nutrition per serving: ~280 calories, 35g protein, 12g carbs, 0g fiber

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27. Herb-Crusted Chicken with Roasted Vegetables

Prep Time: 15 minutes | Cook Time: 35 minutes | Serves: 4

Ingredients:

• 4 boneless chicken breasts (6 oz each)
• 2 tablespoons olive oil
• 1/4 cup whole wheat breadcrumbs
• 2 tablespoons fresh herbs (rosemary, thyme, parsley)
• 2 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, sliced
• 2 garlic cloves, minced
• 1/4 teaspoon black pepper

Instructions:

1. Preheat oven to 425°F.
2. Mix breadcrumbs, herbs, and half the garlic.
3. Brush chicken with 1 tablespoon oil, coat with herb mixture.
4. Toss vegetables with remaining oil, garlic, and pepper.
5. Place chicken and vegetables on sheet pan.
6. Roast 25-30 minutes until chicken reaches 165°F.

DASH Benefits: Lean protein, antioxidants, and fiber from vegetables.
Nutrition per serving: ~320 calories, 40g protein, 15g carbs, 4g fiber

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28. Lentil and Vegetable Curry

Prep Time: 15 minutes | Cook Time: 30 minutes | Serves: 6

Ingredients:

• 1 cup red lentils
• 2 cups low-sodium vegetable broth
• 1 can (14 oz) light coconut milk
• 1 onion, diced
• 2 carrots, diced
• 1 bell pepper, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• 2 tablespoons olive oil
• 2 cups fresh spinach
• 1/4 cup fresh cilantro

Instructions:

1. Heat oil in large pot, sauté onion, carrots, and bell pepper for 5 minutes.
2. Add garlic, ginger, curry powder, and turmeric, cook 1 minute.
3. Add lentils, broth, and coconut milk. Bring to boil.
4. Reduce heat, simmer 20 minutes until lentils are tender.
5. Stir in spinach until wilted, garnish with cilantro.

DASH Benefits: Plant protein, fiber, anti-inflammatory spices, and potassium.
Nutrition per serving: ~220 calories, 12g protein, 30g carbs, 8g fiber

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29. Grilled Tilapia with Mango Salsa

Prep Time: 15 minutes | Cook Time: 8 minutes | Serves: 4

Ingredients:

• 4 tilapia fillets (5 oz each)
• 1 ripe mango, diced
• 1/2 red bell pepper, diced
• 1/4 red onion, finely diced
• 2 tablespoons fresh cilantro, chopped
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon cumin

Instructions:

1. Combine mango, bell pepper, onion, cilantro, and lime juice for salsa.
2. Brush tilapia with olive oil, season with pepper and cumin.
3. Grill fish 4 minutes per side until it flakes easily.
4. Serve topped with mango salsa.

DASH Benefits: Lean protein, vitamin C, and antioxidants.
Nutrition per serving: ~200 calories, 30g protein, 12g carbs, 2g fiber

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30. Turkey and Vegetable Meatloaf

Prep Time: 20 minutes | Cook Time: 45 minutes | Serves: 6

Ingredients:

• 1.5 lbs ground turkey (93% lean)
• 1/2 cup whole wheat breadcrumbs
• 1/2 cup finely diced vegetables (carrots, celery, onion)
• 2 eggs
• 1/4 cup low-sodium ketchup
• 2 tablespoons Worcestershire sauce
• 2 garlic cloves, minced
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley

Instructions:

1. Preheat oven to 375°F.
2. Sauté diced vegetables until soft, let cool.
3. Mix turkey, breadcrumbs, vegetables, eggs, ketchup, Worcestershire, garlic, pepper, and parsley.
4. Shape into loaf in baking dish.
5. Bake 45 minutes until internal temperature reaches 165°F.
6. Let rest 10 minutes before slicing.

DASH Benefits: Lean protein, vegetables, and lower sodium than traditional meatloaf.
Nutrition per serving: ~240 calories, 30g protein, 12g carbs, 2g fiber

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31. Stuffed Bell Peppers

Prep Time: 20 minutes | Cook Time: 35 minutes | Serves: 4

Ingredients:

• 4 large bell peppers, tops cut and seeds removed
• 1 lb ground turkey (93% lean)
• 1 cup cooked brown rice
• 1/2 onion, diced
• 2 garlic cloves, minced
• 1 can (14.5 oz) diced tomatoes, drained
• 1/2 cup low-fat shredded cheese
• 2 tablespoons olive oil
• 1/4 teaspoon black pepper
• 2 tablespoons fresh basil

Instructions:

1. Preheat oven to 375°F.
2. Heat oil, cook turkey and onion until turkey is browned.
3. Add garlic, cook 1 minute.
4. Stir in rice, tomatoes, pepper, and basil.
5. Stuff peppers with mixture, top with cheese.
6. Bake 30-35 minutes until peppers are tender.

DASH Benefits: Lean protein, fiber, vitamin C, and antioxidants.
Nutrition per serving: ~350 calories, 28g protein, 30g carbs, 6g fiber

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32. Baked Cod with Lemon and Herbs

Prep Time: 10 minutes | Cook Time: 15 minutes | Serves: 4

Ingredients:

• 4 cod fillets (5 oz each)
• 2 lemons, sliced
• 2 tablespoons olive oil
• 2 tablespoons fresh dill, chopped
• 2 tablespoons fresh parsley, chopped
• 2 garlic cloves, minced
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika

Instructions:

1. Preheat oven to 400°F.
2. Place cod fillets in baking dish.
3. Mix olive oil, herbs, garlic, pepper, and paprika.
4. Brush mixture over fish.
5. Top with lemon slices.
6. Bake 12-15 minutes until fish flakes easily.

DASH Benefits: Lean protein, omega-3s, and fresh herbs for flavor without salt.
Nutrition per serving: ~180 calories, 28g protein, 3g carbs, 1g fiber

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33. Chicken and Vegetable Stir-Fry

Prep Time: 15 minutes | Cook Time: 12 minutes | Serves: 4

Ingredients:

• 1 lb boneless chicken breast, sliced thin
• 2 tablespoons olive oil
• 1 bell pepper, sliced
• 1 cup snap peas
• 1 cup broccoli florets
• 1 carrot, julienned
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 2 cups cooked brown rice

Instructions:

1. Heat 1 tablespoon oil in large skillet or wok.
2. Cook chicken until no longer pink, remove and set aside.
3. Heat remaining oil, stir-fry vegetables for 5-6 minutes.
4. Add garlic and ginger, cook 1 minute.
5. Return chicken to pan, add soy sauce, vinegar, and sesame oil.
6. Serve over brown rice.

DASH Benefits: Lean protein, fiber, vitamins, and antioxidants.
Nutrition per serving: ~380 calories, 32g protein, 40g carbs, 6g fiber

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34. Mediterranean Baked Chicken

Prep Time: 15 minutes | Cook Time: 30 minutes | Serves: 4

Ingredients:

• 4 boneless chicken thighs (5 oz each)
• 1 can (14.5 oz) diced tomatoes, no salt added
• 1/2 cup kalamata olives, pitted
• 1/4 cup red onion, sliced
• 2 tablespoons capers
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 1/4 cup fresh basil, chopped

Instructions:

1. Preheat oven to 375°F.
2. Heat oil in oven-safe skillet, brown chicken on both sides.
3. Add tomatoes, olives, onion, capers, garlic, oregano, and pepper.
4. Transfer to oven, bake 20-25 minutes until chicken reaches 165°F.
5. Garnish with fresh basil.

DASH Benefits: Lean protein, antioxidants from tomatoes, and heart-healthy fats.
Nutrition per serving: ~290 calories, 32g protein, 8g carbs, 2g fiber

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35. Vegetarian Chili

Prep Time: 15 minutes | Cook Time: 30 minutes | Serves: 6

Ingredients:

• 2 cans (15 oz each) mixed beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes, no salt added
• 1 bell pepper, diced
• 1 onion, diced
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 1 teaspoon paprika
• 1/4 teaspoon black pepper
• 2 cups low-sodium vegetable broth
• 1/4 cup fresh cilantro

Instructions:

1. Heat oil in large pot, sauté onion and bell pepper for 5 minutes.
2. Add garlic, chili powder, cumin, and paprika, cook 1 minute.
3. Add beans, tomatoes, broth, and pepper.
4. Simmer 20-25 minutes until thickened.
5. Garnish with cilantro.

DASH Benefits: Plant protein, fiber, antioxidants, and potassium.
Nutrition per serving: ~220 calories, 12g protein, 35g carbs, 12g fiber

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36. Pork Tenderloin with Apple Stuffing

Prep Time: 20 minutes | Cook Time: 25 minutes | Serves: 4

Ingredients:

• 1 pork tenderloin (1.5 lbs)
• 1 apple, diced
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup onion, diced
• 2 tablespoons fresh sage, chopped
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon cinnamon

Instructions:

1. Preheat oven to 425°F.
2. Butterfly pork tenderloin and pound to even thickness.
3. Sauté apple and onion in oil until soft.
4. Mix with breadcrumbs, sage, pepper, and cinnamon.
5. Spread stuffing on pork, roll and tie with kitchen twine.
6. Roast 20-25 minutes until internal temperature reaches 145°F.
7. Let rest 5 minutes before slicing.

DASH Benefits: Lean protein, fiber from apple, and antioxidants.
Nutrition per serving: ~280 calories, 35g protein, 15g carbs, 3g fiber

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37. Eggplant Parmesan

Prep Time: 30 minutes | Cook Time: 45 minutes | Serves: 6

Ingredients:

• 2 large eggplants, sliced into 1/2-inch rounds
• 1 cup whole wheat breadcrumbs
• 1/2 cup grated Parmesan cheese
• 2 eggs, beaten
• 2 cups marinara sauce (low-sodium)
• 1 cup part-skim mozzarella cheese, shredded
• 2 tablespoons olive oil
• 1/4 teaspoon black pepper
• 1/4 cup fresh basil, chopped

Instructions:

1. Preheat oven to 375°F.
2. Mix breadcrumbs, Parmesan, and pepper.
3. Dip eggplant in eggs, then breadcrumb mixture.
4. Brush with oil, bake 20 minutes, flipping once.
5. Layer eggplant with sauce and mozzarella in baking dish.
6. Bake 25 minutes until cheese is bubbly.
7. Garnish with fresh basil.

DASH Benefits: Fiber, antioxidants, calcium, and lower sodium than traditional recipe.
Nutrition per serving: ~280 calories, 15g protein, 30g carbs, 8g fiber

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38. Shrimp and Vegetable Skewers

Prep Time: 20 minutes | Cook Time: 10 minutes | Serves: 4

Ingredients:

• 1.5 lbs large shrimp, peeled and deveined
• 2 zucchini, sliced thick
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 3 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/4 teaspoon black pepper

Instructions:

1. Soak wooden skewers in water for 30 minutes.
2. Mix olive oil, lemon juice, garlic, oregano, and pepper.
3. Thread shrimp and vegetables alternately on skewers.
4. Brush with oil mixture.
5. Grill 8-10 minutes, turning once, until shrimp are pink.

DASH Benefits: Lean protein, antioxidants, and heart-healthy fats.
Nutrition per serving: ~250 calories, 30g protein, 12g carbs, 3g fiber

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39. Turkey Meatballs with Marinara

Prep Time: 20 minutes | Cook Time: 25 minutes | Serves: 4

Ingredients:

• 1 lb ground turkey (93% lean)
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 garlic cloves, minced
• 1/4 cup fresh parsley, chopped
• 1/4 teaspoon black pepper
• 2 cups marinara sauce (low-sodium)
• 8 oz whole wheat pasta
• 2 tablespoons fresh basil

Instructions:

1. Mix turkey, breadcrumbs, Parmesan, egg, garlic, parsley, and pepper.
2. Form into 20 meatballs.
3. Brown meatballs in large skillet, remove and set aside.
4. Add marinara sauce to pan, return meatballs.
5. Simmer 15 minutes.
6. Serve over cooked pasta, garnish with basil.

DASH Benefits: Lean protein, whole grains, and lycopene from tomatoes.
Nutrition per serving: ~420 calories, 35g protein, 50g carbs, 8g fiber

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40. Baked Sweet Potato with Black Bean Topping

Prep Time: 10 minutes | Cook Time: 45 minutes | Serves: 4

Ingredients:

• 4 large sweet potatoes
• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup corn kernels
• 1/4 cup red onion, diced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1/2 teaspoon cumin
• 1/4 teaspoon chili powder
• 1/4 cup plain Greek yogurt
• 1/4 avocado, diced

Instructions:

1. Preheat oven to 425°F.
2. Pierce sweet potatoes with fork, bake 40-45 minutes until tender.
3. Mix black beans, corn, onion, cilantro, lime juice, oil, cumin, and chili powder.
4. Cut open sweet potatoes, fluff flesh with fork.
5. Top with black bean mixture, yogurt, and avocado.

DASH Benefits: Fiber, beta-carotene, plant protein, and potassium.
Nutrition per serving: ~320 calories, 12g protein, 60g carbs, 15g fiber

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SNACKS & DESSERTS (41-50)

41. Air-Fryer Sweet Potato Chips

Prep Time: 10 minutes | Cook Time: 15 minutes | Serves: 4

Ingredients:

• 2 large sweet potatoes, sliced very thin (1/8 inch)
• 1 tablespoon olive oil
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper

Instructions:

1. Preheat air fryer to 375°F.
2. Toss sweet potato slices with oil and seasonings.
3. Cook in air fryer for 12-15 minutes, shaking basket every 5 minutes.
4. Cook until crispy and golden brown.

DASH Benefits: Beta-carotene, fiber, and potassium with minimal oil.
Nutrition per serving: ~80 calories, 2g protein, 15g carbs, 3g fiber

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42. Roasted Chickpeas

Prep Time: 5 minutes | Cook Time: 30 minutes | Serves: 4

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper

Instructions:

1. Preheat oven to 400°F.
2. Pat chickpeas dry with paper towels.
3. Toss with oil and all seasonings.
4. Spread on baking sheet in single layer.
5. Roast 25-30 minutes until crispy, shaking pan halfway through.

DASH Benefits: Plant protein, fiber, and satisfying crunch.
Nutrition per serving: ~120 calories, 5g protein, 18g carbs, 5g fiber

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43. Apple Slices with Almond Butter

Prep Time: 5 minutes | Serves: 1

Ingredients:

• 1 medium apple, sliced
• 2 tablespoons natural almond butter
• 1 tablespoon chopped walnuts
• 1/2 teaspoon cinnamon

Instructions:

1. Slice apple into wedges.
2. Serve with almond butter for dipping.
3. Sprinkle with walnuts and cinnamon.

DASH Benefits: Fiber, potassium, healthy fats, and natural sweetness.
Nutrition per serving: ~280 calories, 8g protein, 30g carbs, 8g fiber

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44. Greek Yogurt Berry Parfait

Prep Time: 5 minutes | Serves: 1

Ingredients:

• 3/4 cup plain Greek yogurt
• 1/2 cup mixed berries
• 2 tablespoons chopped almonds
• 1 tablespoon honey
• 1 tablespoon chia seeds

Instructions:

1. Layer half the yogurt in a glass.
2. Add half the berries and drizzle with honey.
3. Repeat layers.
4. Top with almonds and chia seeds.

DASH Benefits: Protein, probiotics, antioxidants, and omega-3s.
Nutrition per serving: ~280 calories, 20g protein, 30g carbs, 8g fiber

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45. Homemade Trail Mix

Prep Time: 5 minutes | Serves: 8

Ingredients:

• 1 cup unsalted mixed nuts
• 1/2 cup dried fruit (no sugar added)
• 1/4 cup pumpkin seeds
• 1/4 cup sunflower seeds
• 2 tablespoons dark chocolate chips (70% cacao)

Instructions:

1. Combine all ingredients in a large bowl.
2. Mix well and store in airtight container.
3. Serve 1/4 cup portions.

DASH Benefits: Healthy fats, protein, fiber, and antioxidants.
Nutrition per serving: ~180 calories, 6g protein, 12g carbs, 3g fiber

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46. Baked Kale Chips

Prep Time: 10 minutes | Cook Time: 15 minutes | Serves: 4

Ingredients:

• 1 large bunch kale, stems removed, leaves torn
• 1 tablespoon olive oil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon nutritional yeast (optional)
• 1/8 teaspoon black pepper

Instructions:

1. Preheat oven to 300°F.
2. Wash and thoroughly dry kale leaves.
3. Toss with oil and seasonings.
4. Spread on baking sheets in single layer.
5. Bake 12-15 minutes until crispy but not brown.

DASH Benefits: Vitamins A, C, and K, plus calcium and antioxidants.
Nutrition per serving: ~45 calories, 3g protein, 6g carbs, 2g fiber

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47. Frozen Banana “Nice Cream”

Prep Time: 5 minutes | Serves: 2

Ingredients:

• 2 frozen bananas, sliced
• 2 tablespoons unsweetened almond milk
• 1 tablespoon natural peanut butter
• 1/2 teaspoon vanilla extract
• 1 tablespoon chopped dark chocolate (optional)

Instructions:

1. Blend frozen bananas, almond milk, peanut butter, and vanilla in food processor.
2. Process until smooth and creamy.
3. Serve immediately or freeze for firmer texture.
4. Top with chopped chocolate if desired.

DASH Benefits: Potassium, natural sweetness, and healthy fats.
Nutrition per serving: ~150 calories, 4g protein, 28g carbs, 4g fiber

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48. Dark Chocolate Covered Strawberries

Prep Time: 15 minutes | Chill Time: 30 minutes | Serves: 4

Ingredients:

• 1 lb fresh strawberries
• 4 oz dark chocolate (70% cacao or higher)
• 1 teaspoon coconut oil

Instructions:

1. Wash and dry strawberries completely.
2. Melt chocolate and coconut oil in double boiler.
3. Dip strawberries in chocolate, allowing excess to drip off.
4. Place on parchment-lined baking sheet.
5. Refrigerate 30 minutes until chocolate sets.

DASH Benefits: Antioxidants from berries and dark chocolate, vitamin C.
Nutrition per serving: ~120 calories, 2g protein, 18g carbs, 4g fiber

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49. Chia Seed Energy Balls

Prep Time: 15 minutes | Chill Time: 30 minutes | Serves: 12

Ingredients:

• 1 cup pitted dates
• 1/2 cup almonds
• 2 tablespoons chia seeds
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon almond butter
• 1/2 teaspoon vanilla extract
• 2 tablespoons unsweetened coconut flakes

Instructions:

1. Process dates and almonds in food processor until finely chopped.
2. Add chia seeds, cocoa powder, almond butter, and vanilla.
3. Process until mixture holds together.
4. Roll into 12 balls and roll in coconut flakes.
5. Refrigerate 30 minutes to firm up.

DASH Benefits: Fiber, healthy fats, natural sweetness, and omega-3s.
Nutrition per serving: ~85 calories, 3g protein, 12g carbs, 3g fiber

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50. Baked Cinnamon Apple Slices

Prep Time: 10 minutes | Cook Time: 25 minutes | Serves: 4

Ingredients:

• 4 medium apples, cored and sliced
• 2 tablespoons honey
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 tablespoon lemon juice
• 2 tablespoons chopped walnuts
• 2 tablespoons rolled oats

Instructions:

1. Preheat oven to 375°F.
2. Toss apple slices with honey, cinnamon, nutmeg, and lemon juice.
3. Arrange in baking dish.
4. Top with walnuts and oats.
5. Bake 20-25 minutes until apples are tender.

DASH Benefits: Fiber, potassium, antioxidants, and natural sweetness.
Nutrition per serving: ~140 calories, 2g protein, 32g carbs, 5g fiber

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MEAL PLANNING TIPS

Weekly Meal Prep Ideas

• Cook quinoa and brown rice in batches for easy meal assembly
• Prep vegetables on Sunday for quick weekday cooking
• Make overnight oats for 3-4 days at once
• Prepare energy balls and store in refrigerator for snacks

Shopping List Essentials

Proteins: Salmon, chicken breast, turkey, eggs, Greek yogurt, beans, lentils, tofu
Grains: Quinoa, brown rice, whole wheat bread, oats
Vegetables: Leafy greens, bell peppers, tomatoes, onions, garlic, sweet potatoes
Fruits: Berries, bananas, apples, citrus fruits
Healthy Fats: Olive oil, avocados, nuts, seeds
Pantry Staples: Herbs, spices, low-sodium broth, canned beans

Cooking Tips for DASH Success

• Use herbs and spices instead of salt for flavor
• Choose “no salt added” canned goods
• Rinse canned beans to reduce sodium
• Opt for fresh or frozen vegetables over canned
• Read nutrition labels and choose items with less than 140mg sodium per serving

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NUTRITIONAL SUMMARY

This cookbook provides 50 recipes that align with DASH diet principles:

• Average sodium per recipe: Less than 400mg
• Emphasis on: Potassium, magnesium, calcium, and fiber
• Protein sources: Mix of lean animal proteins and plant-based options
• Healthy fats: From nuts, seeds, olive oil, and fatty fish
• Whole grains: Featured in most recipes for sustained energy

Each recipe has been designed to support heart health, help manage blood pressure, and provide delicious, satisfying meals that you can enjoy as part of a lifelong healthy eating pattern.

Remember: The DASH diet is not just about individual recipes—it’s about creating an overall eating pattern that emphasizes nutrient-dense, whole foods while limiting sodium, saturated fats, and added sugars. These 50 recipes provide a solid foundation for your DASH diet journey!