The DASH Diet | Cooking DASH Diet Recipes & More...

The DASH diet isn't only about a reduction in salt intake, but also a therapeutic eating approach in the management of blood cholesterol, blood pressure, insulin sensitivity and weight. Learn More


DASH Eating Plan
based on a 2,000 calorie diet
Food Group Daily Servings
Grains 6-8
Vegetables 4-5
Fruits 4-5
Low-fat or fat-free dairy products 2-3
Meats, poultry, fish 6 or less
Nuts, seeds, dry beans and peas 4-5/week
Fats and oils 2-3
Sweets 5 or less/week

Best DASH Diet Recipes

Don't miss out on trying any of the following DASH recipes!

BREAKFAST | LUNCH | DINNER | SNACKS | DESSERTS
Blueberry-Pancakes

Blueberry Buckwheat Pancakes

In Breakfast, Dash Diet Recipes
three-grain-raspberry-muffins

Three-grain Raspberry Muffins

In Breakfast, Dash Diet Recipes
couples-quesadillas

Couples Quesadillas

In Dash Diet Recipes, Dinner
Cheez-It™ Game Day Guacamole

Cheez-It™ Game Day Guacamole

In Dash Diet Recipes, Snacks
Two-Tomato Salsa

Two-Tomato Salsa

In Dash Diet Recipes, Snacks
Whole Wheat-Oat Pancakes

Whole Wheat-Oat Pancakes

In Breakfast, Dash Diet Recipes
Sunrise Smoothies

Sunrise Smoothies

In Breakfast, Dash Diet Recipes
Sun-dried Tomato, Thyme and Basil Pizza

Sun-dried Tomato, Thyme and Basil Pizza

In Dash Diet Recipes, Dinner
ploughmansandwich_ritamaas

Ploughman Sandwich

In Dash Diet Recipes, Lunch
re11_ambrosia

Ambrosia with Coconut and Toasted Almonds

In Dash Diet Recipes, Desserts
9040_MEDIUM

Tortellini with Pesto & Broccoli

In Dash Diet Recipes, Lunch
big apple pancake

Big Apple Pancake

In Breakfast, Dash Diet Recipes
Chicken and Hummus Pitas

Chicken and Hummus Pitas

In Dash Diet Recipes, Lunch
breakfastbruschetta_ritamaas

Breakfast Bruschetta

In Breakfast, Dash Diet Recipes
Tuscan-Style Tuna Salad

Tuscan-Style Tuna Salad

In Dash Diet Recipes, Lunch