20 DASH Diet Recipes For Lowering Blood Pressure

Heart Healthy Appetizer Recipes

Balsamic and Ginger Marinated Mushrooms

Recipe Makes 4 Servings. 

Nutritional Information Per Serving: Calories: 65 calories

Sodium: 15 mg

Carbohydrates: 13 g

Fat: 1 g

Protein: 3 g

Ingredients:

4 Portobello mushrooms

3⁄4 cup pineapple juice

1/3 cup balsamic vinegar

2 1⁄2 tbsp. diced and peeled ginger 

1 tbsp. chopped basil

Directions:

Begin by placing the cleaned and de-stemmed mushrooms in a small glass dish, with the gill-like side up.

Next, mix together the pineapple juice, ginger, and the vinegar in a small bowl. Pour this marinade over the mushrooms and cover the glass dish, allowing them to marinate for one hour in the refrigerator.

Next, heat a gas grill or prepare a charcoal grill. Grill the mushrooms for five minutes on each side, and garnish the mushrooms with basil prior to serving. Enjoy!

Rosemary Potato Skins

Recipe Makes 2 Servings. 

Nutrition Information Per Serving: Calories: 114

Sodium: 18 g

Carbohydrates: 27 g

Fat: 0 g

Protein: 2 g

Ingredients:

2 medium-sized potatoes

1 1⁄2 tbsp. minced rosemary 

1⁄4 tsp. black pepper

olive oil

Directions:

Begin by preheating the oven to 375 degrees Fahrenheit.

Next, cleanse the potatoes and poke holes in them with a fork. Positions the potatoes on a baking sheet and allow them to bake for one hour.

Afterwards, slice the potatoes into halves and remove the insides, keeping an eighth inch of the potato insides attached to the skin of the potato. You can save the potato insides for another time.

Dab a bit of olive oil onto each potato skin and add the pepper and rosemary to each skin, portioning it out appropriately. Place the skins back in the oven and cook them for ten minutes. Serve them immediately, and enjoy.

Paprika and Lemon Hummus

Recipe Makes 14 Servings. 

Nutrition Information Per Serving: 

Calories: 80

Sodium: 180 mg

Carbohydrates: 10 g

Fat: 3 g

Protein: 3 g

Ingredients:

32 ounces low-sodium cans of chickpeas 

3 minced garlic cloves

1 tbsp. olive oil

1/3 cup lemon juice

1⁄2 tsp. paprika

1⁄4 tsp. black pepper

2 tbsp. sesame paste

2 1⁄2 tbsp. chopped parsley

Directions:

Place the chickpeas in a food processor, making sure not to include any of the juice from the insides of the cans. Puree the chickpeas, and then add the olive oil, garlic, lemon juice, pepper, paprika, parsley, and the tahini. Continue to puree the liquid. Next, pour the chickpea can liquid into the processor a little bit at a time until you achieve your desired consistency. Enjoy.

Delightful Dijon Mustard-Based Shrimp

Recipe Makes 8 Servings. 

Nutrition Information Per Serving: 

Calories: 70

Sodium: 200 mg

Carbohydrates: 3 g

Fat: 1 g

Protein: 12 g

Ingredients:

1 pound peeled and deveined uncooked shrimp 1 diced onion

1/3 cup lime juice

3 tbsp. Dijon mustard

1 tbsp. capers

1 cup water

1/3 cup rice vinegar 1 bay leaf

3 cloves

Directions:

Begin by mixing together the lime juice, onion, capers, and the mustard. Stir well in a small baking dish, and set the ingredients to the side.

Next, place the water, vinegar, bay leaf, and the cloves together in a skillet or saucepan. Allow the ingredients to boil. After they begin to boil, place the shrimp in the mixture. Allow them to cook for a full minute, stirring the entire time. Afterwards, drain the mixture and place the shrimp in the onion baking dish. Make sure to first toss out the cloves and the bay leaf. Stir the ingredients in the baking dish together and allow the mixture to chill in the refrigerator for one hour prior to serving.

Superfood Avocado Sunday Dip

Recipe Makes 4 Servings. 

Nutrition Information per Serving: 

Calories: 80

Sodium: 50 mg

Carbohydrates: 8 g

Fat: 5 g

Protein: 2 g

Ingredients:

1 peeled and mashed avocado 1⁄2 cup sour cream

1⁄4 tsp. hot sauce

3 tsp. diced onion

Directions:

Stir together the sour cream, avocado, diced onion, and the hot sauce until totally combined. Serve the dip with vegetables, and enjoy!

Heart Healthy Main Courses

Mediterranean Chicken Salad

Recipe Makes 4 Servings. 

Nutrition Information per Serving: 

Calories: 250

Sodium: 264 mg

Carbohydrates: 14 g

Fat: 7 g

Protein: 29 g

Ingredients:

4 skinless and boneless chicken breasts 3 minced garlic cloves

6 cups lettuce leaves

1 cup black olives

2 sliced oranges

Salad Dressing Ingredients:

1⁄2 cup red wine vinegar 1 tbsp. olive oil

5 minced garlic cloves 1 tbsp. diced onion

1 tbsp. diced celery 1 tsp. black pepper

Directions:

Begin by creating the dressing. Stir together the garlic, vinegar, onion, olive oil, celery, and pepper. Cover the mixture and allow it to refrigerate.

Next, rub garlic over the chicken breasts and grill the chicken for five minutes on each side in a skillet. Place the chicken on a cutting board immediately after and allow it to cool. Next, slice it into appropriate strips.

Place the lettuce, olives, oranges, and the chicken into four portions, and drizzle the created dressing over the salad. Enjoy.

Chicken Paella

Recipe Makes 4 Servings. 

Nutrition Information Per Serving: 

Calories: 375

Sodium: 180 mg

Carbohydrates: 45 g

Fat: 6 g

Protein: 35 g

Ingredients:

1 pound sliced skinless and boneless chicken breasts 

1 tsp. olive oil

1 diced onion

3 sliced leeks

4 minced garlic cloves 2 diced tomatoes

1 cup brown rice

1 sliced pepper

1 tsp. tarragon

1 cup peas

2 cups chicken broth 1 sliced lemon

1/3 cup parsley

Directions:

Begin by heating olive oil in a frying pan over medium heat. Toss the leeks, garlic, onions, and the chicken into the frying pan, and cook the mixture for five minutes. Next, add the peppers and the tomatoes and continue to cook the mixture for an additional five minutes.

Finally, add the tarragon, broth, and the rice to the mixture, and bring everything to a boil.

After it begins to boil, place the heat on medium-low and place the cover on the pot. Allow the mixture to simmer for ten minutes before adding the peas. Allow the ingredients to simmer for a full hour.

Serve the paella, and enjoy!

Asian-Inspired Pork Tenderloin

Recipe Makes 2 Servings. 

Nutrition Information Per Serving: 

Calories: 246

Sodium: 55 mg

Carbohydrates: 0 g

Fat: 16 g

Protein: 26

Ingredients:

1⁄2 pound sliced pork tenderloin 

1 tbsp. sesame seeds

1/8 tsp. cayenne pepper

1/8 tsp. celery seed

1⁄2 tsp. coriander 1/8 tsp. cinnamon 1/8 tsp. cumin

1 tbsp. sesame oil

Directions:

Begin by preheating the oven to 400 degrees Fahrenheit.

Next, place the sesame seeds in one layer in a frying pan. Cook these seeds for about two minutes, making sure they brown.

To the side, stir together the onion, coriander, cayenne, cumin, cinnamon, toasted sesame seeds, and the sesame oil.

Place the tenderloin in a baking dish and pour the spices on the pork, making sure to rub it evenly on both sides of the pork. Bake the pork for fifteen minutes in the preheated oven, and serve.

Hungry Man Beef Stew

Recipe Makes 4 Servings. 

Nutrition Information Per Serving: 

Calories: 380

Sodium: 165 mg

Carbohydrates: 35 g

Fat: 9 g

Protein: 42 g

Ingredients:

1 pound beef

1 cup chopped celery

2 diced onions

1 cup diced tomatoes

2 tsp. olive oil

1/3 cup diced sweet potato 

1⁄2 cup diced mushrooms 

1⁄2 cup chopped potato

4 minced garlic cloves

1 cup diced kale

1/3 cup red wine vinegar 

1/3 cup barley

2 tsp. balsamic vinegar

1 tsp. crushed sage

3 cups vegetable broth

1 tbsp. oregano

1 tbsp. parsley

1 tsp. rosemary

Directions:

Begin by slicing and dicing the vegetables and the beef. Bring all the ingredients together in a slow cooker, and stir. Next, allow the stew to cook on LOW for ten hours.

Enjoy warm!

Grilled Halibut with Homemade Salsa

Recipe Makes 4 Servings. 

Nutrition Information Per Serving: 

Calories: 125

Sodium: 80 mg

Carbohydrates: 3 g

Fat: 4 g

Protein: 22 g

Ingredients:

4 4-ounce halibut fillets 2 diced tomatoes

1 tsp. chopped oregano 2 1⁄2 tbsp. chopped basil 3 tsp. olive oil

2 minced garlic cloves

Directions:

Begin by preheating the oven to 350 degrees Fahrenheit.

Next, mix together the basil, oregano, garlic, and tomato. Pour the olive oil into the mixture, and stir until it’s assimilated.

Place the halibut fillets on a baking sheet, and place the tomato mixture over the fillets. Allow the fillets to cook for fifteen minutes, and serve.

Maple-Glazed Salmon

Recipe Makes 6 Servings. 

Nutrition Information Per Serving: 

Calories: 250

Sodium: 150 mg

Carbohydrates: 10 g

Fat: 10 g

Protein: 30 g

Ingredients:

2 pounds of sliced salmon 1/3 cup maple syrup

2 minced garlic cloves 1/3 cup balsamic vinegar 1⁄2 tsp. sea salt

1⁄4 tsp. black pepper

Directions:

Begin by preheating the oven to 450 degrees Fahrenheit.

Next, mix together the balsamic vinegar, garlic, and the maple syrup, and heat the mixture over low heat. After heating for about five minutes, pour half of this mixture into a bowl and reserve the other half for a later step.

Place the salmon on a baking sheet, and rub the salmon with the created mixture. Bake the salmon for ten minutes. Afterward, brush the salmon again with the mixture. Bake for an additional five minutes. Afterwards, remove the salmon again and baste. Continue to do this process for the next twenty-five minutes.

Afterwards, enjoy the salmon with the reserved maple syrup spread on top.

Sea Scallops with Lime

Recipe Makes 4 Servings. 

Nutrition Information Per Serving: 

Calories: 200

Sodium: 184 mg

Carbohydrates: 22 g

Fat: 4 g

Protein: 19 g

Ingredients:

1 pound sea scallops 5 tbsp. honey

1 tbsp. olive oil

3 tbsp. lime juice

3 tsp. grated lime peel 1 sliced lime

Directions:

Begin by preheating your broiler. Completely cover a broiler pan with aluminum foil.

To the side, mix together the lime juice, oil, and honey. Coat the scallops with this mixture, and place the scallops on the broiler pan. Broil the scallions for five minutes. Afterwards, flip the scallions and cook for an additional minute.

Place the scallions on warm plates, and add any additional juice for flavor. Sprinkle the lime peel and the lime slices overtop, and enjoy.

Asparagus and Goat Cheese Penne Pasta

Recipe Makes 2 Servings. 

Nutrition Information Per Serving: 

Calories: 390

Sodium: 140 mg

Carbohydrates: 64 g

Fat: 8 g

Protein: 17 g

Ingredients:

1⁄2 cup sliced cherry tomatoes

1⁄2 cup chopped asparagus

2 tbsp. water

1/3 lb. whole-wheat pasta (I used penne) 1/3 cup chopped basil

1⁄4 tsp. black pepper

2 minced garlic cloves

3 ounces goat cheese

Directions:

Begin by filling a big pot over halfway full with water and allowing the water to boil. After it begins to boil, pour the pasta into the water and cook it until it’s tender. When it’s finished, drain the pasta.

Pour the asparagus and tbsp. of water into a bowl, and heat the asparagus in the microwave for three minutes on high.

To the side, bring together the garlic, basil, tomatoes, pepper, asparagus, pasta, and the goat cheese. Toss the creation until it’s completely assimilated. Allow the pasta to cool in the fridge for a half hour prior to serving. Enjoy.

Vegetable Quinoa Risotto

Recipe Makes 6 Servings. 

Nutrition Information per Serving: 

Calories: 150

Sodium: 290 mg

Carbohydrates: 23 g

Fat: 3 g

Protein: 8 g

Ingredients:

1 diced onion

2 minced garlic cloves

1 tbsp. olive oil

1 cup quinoa

2 cups diced arugula

2 1⁄2 cups vegetable stock 1/3 cup Parmesan cheese 1⁄2 cup sliced mushrooms 1⁄4 tsp. salt

1⁄4 tsp. pepper

Directions:

Begin by heating olive oil, onion, and garlic in a saucepan. Allow the onion to become translucent. Afterwards, add the quinoa, and cook the quinoa for one minute.

Next, pour the stock into the saucepan and allow the mixture to boil. Place the heat on low and allow the mixture to simmer for twelve minutes. Afterwards, the mixture will be frothy.

Add the arugula and the mushrooms, and continue to simmer the ingredients until the quinoa is translucent.

Add the cheese, salt and pepper, and stir. Serve warm.

Thyme for Basil Pizza

Recipe Makes 4 Servings. 

Nutrition Information Per Serving: 

Calories: 175

Sodium: 275 mg

Carbohydrates: 32 g

Fat: 2 g

Protein: 8 g

Ingredients:

12 inch pizza crust (from the grocery store) 

1⁄2 cup no-fat ricotta cheese

5 minced garlic cloves

1/3 cup sun-dried tomatoes

1 tsp. thyme 2 tsp. Basil

Directions:

Begin by preheating the oven to 425 degrees Fahrenheit.

Next, place the pizza crust on a pan and arrange the cheese, garlic, and the tomatoes overtop of the crust. Filter the basil and the thyme over the ingredients, and bake the pizza for twenty minutes. Serve warm.

Heart Healthy Desserts

Spiced Carrot Bread

Recipe Makes 17 Servings. 

Nutrition Information Per Serving: 

Calories: 100

Sodium: 130 mg

Carbohydrates: 15 g

Fat: 4 g

Protein: 2 g

Ingredients:

1 cup whole-wheat flour 1/3 cup all-purpose flour 1⁄2 tsp. baking soda

2 tsp. baking powder

1 tsp. cinnamon

1⁄2 tsp. ginger

1/3 cup brown sugar

1/3 cup no trans fat buttery blend 1/3 cup skim milk

2 egg white substitutes

2 tbsp. no sugar added orange juice 1 1/2 tsp. grated orange rind

1 tsp. vanilla

1 1/3 cups shredded carrots

1 tbsp. diced walnuts

3 tbsp. golden raisins

Directions:

Preheat the oven to 375 degrees Fahrenheit.

Begin by stirring together the flours, baking soda, baking powder, cinnamon, and ginger in a small bowl. Set this bowl to the side.

In a different, larger bowl, mix together brown sugar, buttery blend, skim milk, egg white substitutes, orange juice, vanilla, and the orange rind. Next, add the raisins, carrots, and the walnuts slowly, stirring continuously. At the end, add the final flour mixture. Stir well.

Afterwards, place the batter in a bread pan, and allow it to cook for forty-five minutes. Allow the bread to cool for ten minutes prior to serving. Enjoy.

Hazel Pumpkin Afternoon Cake

Recipe Makes 12 Servings. Nutrition Information Per Serving: Calories: 175

Sodium: 80 mg

Carbohydrates: 28 g

Fat: 6 g

Protein: 4 g

Ingredients:

1/3 cup honey

4 tbsp. canola oil

1 cup pumpkin puree

4 tbsp. brown sugar

1 cup whole-meal flour 2 eggs

1/3 cup all-purpose flour 1⁄2 tsp. baking powder

3 tbsp. flaxseed

1 tsp. cinnamon

1⁄2 tsp. allspice

1⁄2 tsp. nutmeg

1⁄2 tsp. cloves

1/8 tsp. salt

3 tbsp. diced hazelnuts

Directions:

Begin by preheating the oven to 350 degrees Fahrenheit.

Next, stir together pumpkin puree, canola oil, brown sugar, eggs, and honey. Make sure the ingredients are well-blended.

To the side in a small bowl, bring together flour, baking powder, flaxseed, cinnamon, nutmeg, allspice, salt, and the cloves. Mix this flour mixture into the pumpkin mixture and make sure the ingredients are well-blended.

Next, pour this batter into a pan, and place the hazelnuts overtop. Allow the cake to bake for fifty-five minutes, and allow the cake to cool prior to serving. Enjoy.

Springtime Strawberry Shortcake

Recipe Makes 8 Servings. 

Nutrition Information per Serving: 

Calories: 220

Sodium: 86 mg

Carbohydrates: 37 g

Fat: 5 g

Protein: 7 g

Ingredients:

2 cups whole-wheat pastry flour 2 1⁄4 cup baking powder

1/8 cup all-purpose flour

1 1⁄2 tbsp. sugar

1 cup skim milk

1⁄4 cup no trans fat margarine 5 cups sliced strawberries

1 cup fat-free yogurt

Directions:

Begin by preheating the oven to 425 degrees.

Next, mix together the flours, sugar, and the baking powder. Cut the margarine into the flour mixture until you create crumbles. Pour the milk into the mixture and stir it until it’s just mixed—making sure not to over mix.

Next, place the dough on a floured surface and work the dough with your hands about eight times, making sure the dough becomes smooth. Roll out the dough into a rectangle with a fourth of an inch of thickness. Slice the dough into squares, and place the squares in a baking pan. Allow the squares to bake for twelve minutes.

When the biscuits are cooled, place them on plates and enjoy with strawberries and yogurt.

Zany Zucchini Bread

Recipe Makes 18 Servings. 

Nutrition Information Per Serving: 

Calories: 170

Sodium: 103 mg

Carbohydrates: 25 g

Fat: 5 g

Protein: 4 g

Ingredients:

1/3 cup canola oil 6 egg whites

1/3 cup sugar

2/3 cup applesauce 2 tsp. vanilla

1 cup all-purpose flour

1 1⁄2 cup whole wheat flour

1 tsp. baking soda

1 tsp. baking powder

3 tsp. cinnamon

2 1⁄2 cups shredded zucchini 1 1/3 cups crushed pineapple

Directions:

Begin by preheating the oven to 350 degrees Fahrenheit.

Next, mix together the applesauce, egg whites, canola oil, vanilla, and the sugar in a big bowl.

In a separate bowl, mix together flour, baking powder, cinnamon, and the baking soda.

Mix the dry ingredients with the wet ingredients. Finally, add the pineapple and the zucchini, and continue to stir. The batter should be thick.

Pour this batter into a bread pan, and bake the bread for fifty minutes. Allow the bread to cool, and serve!

Spiced Poached Pears

Recipe Makes 4 Servings. 

Nutrition Information per Serving: 

Calories: 140

Sodium: 9 mg

Carbohydrates: 33 g

Fat: 1 g

Protein: 1 g

Ingredients:

4 pears

1 cup orange juice

1/3 cup apple juice

1 tsp. nutmeg

1 tsp. cinnamon

3 tbsp. zest from an orange 1⁄2 cup raspberries

Directions:

Begin by stirring together juice, cinnamon, and the nutmeg.

Next, peel each of the pears, and work to remove the core from the very bottom of the fruit. Place each of the pears in a pan, and pour the juice mixture into the pan.

Place the pan on medium heat, and allow the juice mixture to simmer for thirty minutes. Turn the pears often, and do not allow the mixture to boil.

Next, garnish the pears with orange zest and raspberries, and serve warm. Enjoy.

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