The DASH diet has been proved to reduce blood pressure, which can help you live a longer and healthier life. Try these delicious recipes.

Appetizer recipes

  1. Artichoke dip
  2. Artichoke, spinach and white bean dip
  3. Artichokes alla Romana
  4. Avocado dip
  5. Baba ghanoush
  6. Baked brie envelopes
  7. Basil pesto stuffed mushrooms
  8. Black bean and corn relish
  9. Chickpea polenta with olives
  10. Chipotle spiced shrimp
  11. Coconut shrimp
  12. Cranberry spritzer
  13. Crispy potato skins
  14. Fresh fruit kebabs
  15. Fresh tomato crostini
  16. Fruit salsa and sweet chips
  17. Ginger-marinated grilled portobello mushrooms
  18. Gluten-free hummus
  19. Grilled pineapple
  20. Hummus
  21. Marinated portobello mushrooms with provolone
  22. Peanut butter hummus
  23. Pickled asparagus
  24. Roasted butternut squash fries
  25. Roasted potatoes with garlic and herbs
  26. Roasted red pepper hummus
  27. Shrimp ceviche
  28. Shrimp marinated in lime juice and Dijon mustard
  29. Smoked trout spread
  30. Southwestern potato skins
  31. Sweet and spicy snack mix
  32. Tomato basil bruschetta
  33. White bean dip

Beverage recipes

  1. Blackberry iced tea with cinnamon and ginger
  2. Blueberry lavender lemonade
  3. Champagne fooler
  4. Cranberry spritzer
  5. Fresh fruit smoothie
  6. Green smoothie
  7. High-calorie, high-protein smoothie
  8. High-calorie, high-protein smoothie (lactose-free)
  9. Hurricane punch
  10. Iced latte
  11. Island chiller
  12. Minty-lime iced tea
  13. Nonalcoholic margarita
  14. Orange dream smoothie
  15. Orange juice smoothie
  16. Strawberry banana milkshake
  17. Strawberry mockarita
  18. Watermelon-cranberry agua fresca

Bread recipes

  1. Almond and apricot biscotti
  2. Apple cinnamon muffins
  3. Apple corn muffins
  4. Banana oatmeal pancakes
  5. Best honey whole-wheat bread
  6. Buckwheat pancakes
  7. Carrot and spice quick bread
  8. Chickpea polenta with olives
  9. Cinnamon rolls
  10. Cranberry orange muffins
  11. Irish brown bread
  12. Muesli breakfast bars
  13. Popovers
  14. Pumpkin-hazelnut tea cake
  15. Raspberry chocolate scones
  16. Rhubarb pecan muffins
  17. Southwestern cornmeal muffins
  18. Spiced carrot raisin tea bread
  19. Three-grain raspberry muffins
  20. Whole-grain banana bread
  21. Whole-grain pancakes
  22. Whole-wheat pretzels
  23. Whole-wheat soda bread
  24. Zucchini bread

Dessert recipes

  1. Almond and apricot biscotti
  2. Ambrosia with coconut and toasted almonds
  3. Apple dumplings
  4. Apple-berry cobbler
  5. Apple-blueberry cobbler
  6. Apples with dip
  7. Apricot and almond crisp
  8. Baked apples with cherries and almonds
  9. Berries marinated in balsamic vinegar
  10. Carrot and spice quick bread
  11. Cookies and cream shake
  12. Creamy fruit dessert
  13. Decadent chocolate cake
  14. Fruit and nut bar
  15. Fruit compote a la mode
  16. Fruitcake
  17. Fruited rice pudding
  18. Grapes with lemon sour cream sauce
  19. Grilled angel food cake
  20. Grilled fruit with balsamic vinegar syrup
  21. Grilled pineapple
  22. Lemon cheesecake
  23. Lemon pudding cakes
  24. Mixed berry pie
  25. Mixed berry whole-grain coffeecake
  26. Orange dream smoothie
  27. Orange slices with citrus syrup
  28. Peach crumble
  29. Peach floats
  30. Peaches a la mode
  31. Poached pears
  32. Pumpkin cream cheese dip or spread
  33. Pumpkin-hazelnut tea cake
  34. Rainbow ice pops
  35. Red, white and blue parfait
  36. Rhubarb pecan muffins
  37. Rustic apple-cranberry tart
  38. Sauteed bananas
  39. Seasonal fruit palette
  40. Soft chocolate cake
  41. Spiced carrot raisin tea bread
  42. Strawberries and cream
  43. Strawberries and cream cheese crepes
  44. Strawberry balsamic sorbet
  45. Strawberry shortcake
  46. Summer fruit gratin
  47. Sweet potato and squash pie
  48. Vanilla poached peaches
  49. Wacky chocolate cake
  50. Warm chocolate pudding
  51. Warm chocolate souffles
  52. Watermelon-cranberry agua fresca
  53. Whole-grain banana bread
  54. Zucchini bread

Lunch recipes

  1. High-calorie, high-protein smoothie

Main dish recipes

  1. 6-grain hot cereal
  2. Asian pork tenderloin
  3. Baked chicken and wild rice with onion and tarragon
  4. Baked macaroni with red sauce
  5. Baked oatmeal
  6. Baked salmon with Southeast Asian marinade
  7. Balsamic roast chicken
  8. Barbecue chicken pizza
  9. Barley and roasted tomato risotto
  10. Bean salad with balsamic vinaigrette
  11. Beef and vegetable kebabs
  12. Beef and vegetable stew
  13. Beef brisket
  14. Beef stew with fennel and shallots
  15. Beef stroganoff
  16. Black bean wrap
  17. Broccoli, garlic and rigatoni
  18. Broiled white sea bass
  19. Buckwheat pancakes
  20. Chicken and asparagus tossed with penne
  21. Chicken brats
  22. Chicken quesadillas
  23. Chicken salad with pineapple and balsamic vinaigrette
  24. Chicken tamales
  25. Cinnamon French toast
  26. Cod with lemon and capers
  27. Corn tamales with avocado-tomatillo salsa
  28. Creole-style black-eyed peas
  29. Curried pork tenderloin in apple cider
  30. Easy pizza for two
  31. Fettuccine with clams, basil, tomato, corn and garlic
  32. Fish Veracruz
  33. Five-spice pork medallions
  34. Fresh puttanesca with brown rice
  35. Fried rice
  36. Glazed turkey breast with fruit stuffing
  37. Grilled Asian salmon
  38. Grilled chicken salad with olives and oranges
  39. Grilled cod with crispy citrus salad
  40. Grilled pork fajitas
  41. Grilled snapper curry
  42. Grouper with tomato-olive sauce
  43. Halibut with tomato basil salsa
  44. Hearty chicken bowl
  45. Herb-crusted baked cod
  46. Herb-rubbed turkey au jus
  47. Honey crusted chicken
  48. Italian chicken and vegetable packet
  49. Lasagna
  50. Linguine with roasted butternut squash sauce
  51. Mango salsa pizza
  52. Mediterranean-style grilled salmon
  53. New York strip steak with whiskey-mushroom sauce
  54. Orange roughy with lemon and thyme
  55. Orange-rosemary roasted chicken
  56. Overnight refrigerator oatmeal
  57. Paella with chicken, leeks and tarragon
  58. Pasta primavera
  59. Pasta salad with mixed vegetables
  60. Pasta with grilled chicken, white beans and mushrooms
  61. Pasta with marinara sauce and grilled vegetables
  62. Pasta with pumpkin sauce
  63. Pasta with spinach, garbanzos and raisins
  64. Penne tossed with cherry tomatoes, asparagus and goat cheese
  65. Polenta with fresh vegetables
  66. Polenta with roasted Mediterranean vegetables
  67. Pork chops with black currant jam sauce
  68. Pork medallions with herbes de Provence
  69. Pork tenderloin with apples and balsamic vinegar
  70. Pork tenderloin with apples and blue cheese
  71. Pork tenderloin with fennel sauce
  72. Prawns puttanesca
  73. Quick bean and tuna salad
  74. Quinoa risotto with arugula and Parmesan
  75. Rice and beans salad
  76. Rice noodles with spring vegetables
  77. Roasted salmon
  78. Roasted salmon with maple glaze
  79. Roasted squash with wild rice and cranberry
  80. Roasted turkey
  81. Rotelle pasta with sun-dried tomato and black olive sauce
  82. Salad greens with pears, fennel and walnuts
  83. Seasoned baked cod
  84. Sesame-crusted tofu
  85. Shepherd's pie
  86. Shepherd's pie
  87. Shrimp and grits
  88. Shrimp kebabs
  89. Soft tacos with vegetables
  90. Southwestern chicken and pasta
  91. Southwestern vegan bowl
  92. Spicy beef kebabs
  93. Spinach and mushroom frittata
  94. Spinach frittata
  95. Spinach-stuffed sole
  96. Stuffed chicken breasts
  97. Stuffed eggplant
  98. Sweet peppers stuffed with scalloped corn
  99. Sweet potato waffles with blueberry syrup
  100. Swordfish with roasted lemons
  101. Turkey and broccoli crepe
  102. Turkey or chicken stove-top casserole over toast
  103. Tuscan white bean stew
  104. Vegetable calzone
  105. Vegetable, lentil and garbanzo bean stew
  106. Vegetarian chili with tofu
  107. Vegetarian kebabs
  108. Veggie pizza
  109. Vermicelli with vegetables
  110. White chicken chili
  111. White sea bass with dill relish
  112. Whole-grain pancakes
  113. Whole-wheat blueberry pancakes
  114. Yellow lentils with spinach and ginger

Salad recipes

  1. Ambrosia with coconut and toasted almonds
  2. Apple lettuce salad
  3. Apple salad with figs and almonds
  4. Apple-fennel slaw
  5. Artichokes alla Romana
  6. Asian vegetable salad
  7. Avocado salad with ginger-miso dressing
  8. Baby beet and orange salad
  9. Bean salad with balsamic vinaigrette
  10. Beet walnut salad
  11. Blue cheese, walnut spinach salad
  12. Braised celery root
  13. Butternut squash and apple salad
  14. Chicken salad with pineapple and balsamic vinaigrette
  15. Citrus salad
  16. Couscous salad
  17. Cucumber pineapple salad
  18. Dilled pasta salad with spring vegetables
  19. Dilled shrimp salad on lettuce leaves
  20. English cucumber salad with balsamic vinaigrette
  21. Fattoush
  22. French green lentil salad
  23. Greek salad
  24. Grilled chicken salad with olives and oranges
  25. Grilled cod with crispy citrus salad
  26. Mango tango salad
  27. Mixed bean salad
  28. Pasta salad with mixed vegetables
  29. Pickled onion salad
  30. Potato salad
  31. Quick bean and tuna salad
  32. Rice and beans salad
  33. Salad greens with pears, fennel and walnuts
  34. Salad greens with squash
  35. Spiced melon salad
  36. Spinach berry salad
  37. Steak salad with roasted corn vinaigrette
  38. Tabbouleh salad
  39. Tossed greens with pasta, fruit and balsamic vinaigrette
  40. Warm coleslaw with honey dressing
  41. Yellow pear and cherry tomato salad

Sandwich recipes

  1. Buffalo chicken salad wrap
  2. Chicken burritos
  3. Chicken sliders
  4. Grilled portobello mushroom burgers
  5. Grilled salmon on sourdough bread
  6. Sloppy Joes
  7. Tuna pita pockets
  8. Tuna salad sandwiches
  9. Turkey wrap

Sauce and dressing recipes

  1. Artichoke dip
  2. Avocado dip
  3. Avocado salsa
  4. Banana pecan compote
  5. Basil butter and sun-dried tomato sauce
  6. Black bean and corn relish
  7. Blue cheese dressing
  8. Caramelized balsamic vinaigrette
  9. Cilantro lime dressing
  10. Citrus remoulade
  11. Citrus vinaigrette
  12. Cranberry orange glaze
  13. Grilled mango chutney
  14. Guacamole with beans
  15. House ranch dressing
  16. Italian salad dressing
  17. Lemon or lime glaze for chicken, fish or vegetables
  18. Low-fat turkey gravy
  19. Mango salsa
  20. Orange basil vinaigrette
  21. Peach honey spread
  22. Peanut butter hummus
  23. Pepper sauce
  24. Pico de gallo
  25. Roasted red bell pepper pineapple salsa
  26. Roasted red pepper pesto
  27. Savory vegetable dip
  28. Seasoned rice mix
  29. Sherried mushroom sauce
  30. Spinach dip with mushrooms
  31. Tzatziki sauce
  32. Vegetable salsa

Side dish recipes

  1. Acorn squash with apples
  2. Artichokes alla Romana
  3. Asparagus with hazelnut gremolata
  4. Baby minted carrots
  5. Baked apples with cherries and almonds
  6. Black bean cakes
  7. Braised celery root
  8. Braised kale with cherry tomatoes
  9. Broccoli with garlic and lemon
  10. Brown rice pilaf
  11. Brown rice pilaf with asparagus and mushrooms
  12. Brussels sprouts with shallots and lemon
  13. Cauliflower mashed 'potatoes'
  14. Cheesy baked zucchini
  15. Chinese-style asparagus
  16. Classic Boston baked beans
  17. Corn pudding
  18. Creamed Swiss chard
  19. Creole-style black-eyed peas
  20. Eggplant with toasted spices
  21. Fresh fruit kebabs
  22. Garlic mashed potatoes
  23. Ginger-marinated grilled portobello mushrooms
  24. Glazed root vegetables
  25. Granola with raisins, apples and cinnamon
  26. Green beans with red pepper and garlic
  27. Holiday green bean casserole
  28. Honey sage carrots
  29. Honey-glazed sweet potatoes
  30. Lean country-style breakfast sausage
  31. Lemon rice with golden raisins and almonds
  32. Lentil ragout
  33. Parmesan roasted cauliflower
  34. Polenta with red pepper coulis
  35. Potato salad
  36. Quinoa risotto with arugula and Parmesan
  37. Ratatouille with roasted tomato vinaigrette
  38. Roasted asparagus and wild mushrooms
  39. Roasted butternut squash fries
  40. Roasted green beans
  41. Roasted potatoes
  42. Roasted potatoes with garlic and herbs
  43. Roasted winter squash with wild rice and cranberries
  44. Salad greens with squash
  45. Sauteed fresh corn
  46. Sauteed zucchini coins
  47. Savory buckwheat pilaf with toasted spices
  48. Seared endive
  49. Shrimp ceviche
  50. Southwest stuffed zucchini
  51. Spicy red cabbage
  52. Sweet carrots
  53. Sweet potatoes and roasted bananas
  54. Tabbouleh salad
  55. Tangy green beans
  56. Thyme roasted beets
  57. Wild rice or quinoa stuffing
  58. Wild rice pilaf with cranberries and apples

Soup recipes

  1. Beef stew with fennel and shallots
  2. Carrot soup
  3. Cream of wild rice soup
  4. Creamy asparagus soup
  5. Curried carrot soup
  6. Curried cream of tomato soup with apples
  7. Easy vegetable stock
  8. Fire roasted corn soup
  9. Gazpacho with chickpeas
  10. Home-style turkey soup
  11. Low-sodium chicken stock
  12. Minestrone soup
  13. Mushroom barley soup
  14. Potato soup with apples and Brie
  15. Potato-fennel soup
  16. Pumpkin soup
  17. Quibebe soup
  18. Roasted squash soup
  19. Steamy salmon chowder
  20. Summer vegetable soup
  21. Turkey bean soup
  22. Tuscan white bean stew
  23. Vegetable, lentil and garbanzo bean stew
  24. Vegetarian chili
  25. White chicken chili
  26. Wild rice mushroom soup
  27. Zesty tomato soup