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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
- Apples with dip
- Artichoke dip
- Avocado dip
- Baba ghanoush
- Chipotle spiced shrimp
- Cranberry spritzer
- Crispy potato skins
- Eggplant with toasted spices
- Fresh fruit kebabs
- Fresh tomato crostini
- Fruit salsa 'n' sweet chips
- Ginger-marinated grilled portobello mushrooms
- Grilled pineapple
- Hummus
- Marinated portobello mushrooms with provolone
- Pickled asparagus
- Pizza margherita
- Shrimp marinated in lime juice and Dijon mustard
- Southwestern potato skins
- Sweet and spicy snack mix
- Tomato basil bruschetta
- White bean dip
- Whole-wheat pretzel
Beverage recipes
- Almond date shake
- Blackberry iced tea with cinnamon and ginger
- Cranberry spritzer
- Fresh fruit smoothie
- Fruit smoothies
- Green smoothie
- Hurricane punch
- Iced espresso latte
- Island chiller
- Minty-lime ice tea
- Morning mojito
- Nonalcoholic margarita
- Orange dream
- Strawberry banana milkshake
- Sweet ginger tisane
- Watermelon-cranberry agua fresca
Bread recipes
- Almond and apricot biscotti
- Apple corn muffins
- Best honey whole-wheat bread
- Buckwheat pancakes
- Carrot and spice quick bread
- Cinnamon rolls
- Irish brown bread
- Morning glory muffins
- Muesli breakfast bars
- Popovers
- Pumpkin-hazelnut tea cake
- Raspberry chocolate scones
- Rhubarb pecan muffins
- Southwestern cornmeal muffins
- Spiced carrot raisin bread
- Three-grain raspberry muffins
- Whole-grain banana bread
- Whole-grain buttermilk biscuits
- Whole-grain pancakes
- Whole-wheat soda bread
Dessert recipes
- Almond and apricot biscotti
- Ambrosia with coconut and toasted almonds
- Apple berry cobbler
- Apple-blueberry cobbler
- Baked apples with cherries and almonds
- Carrot and spice quick bread
- Casaba melon with creamy sweet curry
- Cheesecake
- Cran-fruit coffeecake with crumb topping
- Creamy fruit dessert
- Fresh fruit kebabs
- Fruit and nut bar
- Fruitcake
- Fruited rice pudding
- Grapes and walnuts with lemon sour cream sauce
- Grilled fruit with balsamic vinegar syrup
- Grilled pineapple
- Mixed berry pie
- Orange dream
- Orange slices with citrus syrup
- Peach crumble
- Peaches a la mode
- Poached pears
- Pumpkin cream cheese dip
- Pumpkin-hazelnut tea cake
- Red, white and blue parfait
- Rhubarb pecan muffins
- Rustic apple-cranberry tart
- Sauteed bananas
- Seasonal fruit palette
- Spiced carrot raisin bread
- Strawberries and cream
- Strawberry balsamic sorbet
- Strawberry shortcake
- Summer fruit gratin
- Vanilla poached peaches
- Wacky chocolate cake
- Warm chocolate souffles
- Watermelon-cranberry agua fresca
- Whole-grain banana bread
- Zucchini bread
Main dish recipes
- Acorn squash with apples
- Asian pork tenderloin
- Baked chicken and wild rice with onion and tarragon
- Baked macaroni
- Baked oatmeal
- Baked salmon with Southeast Asian marinade
- Balsamic roast chicken
- Banana-oatmeal hot cakes with spiced maple syrup
- Beef and vegetable kebabs
- Beef stew
- Beef stroganoff
- Broccoli cheddar bake
- Broccoli, garlic and rigatoni
- Broiled scallops with sweet lime sauce
- Broiled white sea bass
- Buckwheat pancakes
- Buttermilk waffles
- Chicken brats
- Chicken burritos
- Chili
- Chinese noodles with spring vegetables
- Cinnamon French toast
- Cod with lemon and capers
- Corn tamales with avocado-tomatillo salsa
- Cranberry-walnut oatmeal
- Creole-style black-eyed peas
- Curried pork tenderloin in apple cider
- Fettuccine with clams, basil, tomato, corn and garlic
- Fettuccine with Swiss chard and mushrooms
- French country chicken
- Glazed turkey breast with fruit stuffing
- Grilled chicken salad with olives and oranges
- Grilled cod with crispy citrus salad
- Grilled pork fajitas
- Grilled portobello mushroom burgers
- Grilled snapper curry
- Halibut with tomato basil salsa
- Herb-crusted baked cod
- Herb-rubbed turkey au jus
- Honey crusted chicken
- Mango salsa pizza
- Mediterranean-style grilled salmon
- New York strip steak with whiskey-mushroom sauce
- Nutty berry granola
- Orange rosemary roasted chicken
- Orange roughy with lemon and thyme
- Paella with chicken, leeks and tarragon
- Pasta salad with mixed vegetables
- Pasta with grilled chicken, white beans and mushrooms
- Pasta with marinara sauce and grilled vegetables
- Pasta with spinach, garbanzos and raisins
- Penne tossed with cherry tomatoes, asparagus and goat cheese
- Pineapple chicken salad with balsamic vinaigrette
- Pizza margherita
- Polenta with fresh vegetables
- Polenta with roasted Mediterranean vegetables
- Pork chops with black currant jam sauce
- Pork medallions with five-spice powder
- Pork medallions with herbes de Provence
- Pork tenderloin with apples and balsamic vinegar
- Pork tenderloin with fennel sauce
- Quesadillas
- Quinoa risotto with arugula and Parmesan
- Rice and beans salad
- Roasted salmon
- Roasted salmon with maple glaze
- Roasted turkey with balsamic brown sugar sauce
- Salad greens with pears, fennel and walnuts
- Seasoned baked cod
- Sesame-crusted tofu
- Soft tacos with southwestern vegetables
- Spinach mushroom frittata
- Spinach-stuffed sole
- Stuffed chicken breasts
- Stuffed eggplant
- Sun-dried tomato, thyme and basil pizza
- Sweet peppers stuffed with scalloped corn
- Swordfish tacos with lime and cilantro
- Swordfish with roasted lemons
- Vegetable and garlic calzone
- Vegetarian kebabs
- Vermicelli with vegetables
- White chicken chili
- White sea bass with dill relish
- Yellow lentils with spinach and ginger
Salad recipes
- Ambrosia with coconut and toasted almonds
- Apple salad with figs and almonds
- Apple-fennel slaw
- Asian vegetable salad
- Avocado salad with ginger-miso dressing
- Baby beet and orange salad
- Bean salad with balsamic vinaigrette
- Beet walnut salad
- Blue cheese, walnut spinach salad
- Citrus salad
- Cucumber pineapple salad
- Dilled pasta salad with spring vegetables
- Edamame and summer bean salad
- Greek salad
- Grilled chicken salad with olives and oranges
- Grilled cod with crispy citrus salad
- Mango tango salad
- Mixed bean salad
- Pickled onion salad
- Pineapple chicken salad with balsamic vinaigrette
- Potato salad
- Quinoa risotto with arugula and Parmesan
- Rice and beans salad
- Salad greens with pears, fennel and walnuts
- Spinach berry salad
- Spring greens with winter squash
- Tabbouleh salad (cracked wheat salad)
- Tossed greens with pasta, fruit and balsamic vinaigrette
- Yellow pear and cherry tomato salad
Sandwich recipes
Sauce and dressing recipes
- Avocado dip
- Blue cheese dressing
- Cranberry orange glaze
- Grilled mango chutney
- Guacamole
- Lemon or lime glaze for chicken, fish or vegetables
- Mango salsa
- Orange basil vinaigrette
- Peach honey spread
- Pear and toasted pecan chutney
- Pepper sauce
- Raspberry coulis
- Sherried mushroom sauce
- Turkey gravy
- Vegetable salsa
Side dish recipes
- Artichokes alla Romana
- Asparagus with hazelnut gremolata
- Baby minted carrots
- Black bean and corn relish
- Black bean cakes
- Braised celery root
- Braised kale with cherry tomatoes
- Brown rice pilaf
- Cauliflower mashed 'potatoes'
- Cheesy baked zucchini
- Chinese-style asparagus
- Classic Boston baked beans
- Creamed Swiss chard
- Creole-style black-eyed peas
- Curried vegetable couscous
- Edamame and summer bean salad
- Eggplant with toasted spices
- Garlic mashed potatoes
- Ginger-marinated grilled portobello mushrooms
- Glazed root vegetables
- Granola with raisins, apples and cinnamon
- Green beans with red pepper and garlic
- Honey-glazed sweet potatoes
- Lean country-style breakfast sausage
- Lemon rice with golden raisins and almonds
- Lima bean ragout with tomatoes and thyme
- Quinoa risotto with arugula and Parmesan
- Ratatouille with roasted tomato vinaigrette
- Roasted asparagus and wild mushrooms
- Roasted potatoes
- Roasted potatoes with garlic and herbs
- Sauteed fresh corn
- Sauteed zucchini coins
- Savory buckwheat pilaf with toasted spices
- Seared endive
- Sichuan broccoli and cauliflower
- Spicy red cabbage
- Spicy red lentils
- Spring greens with winter squash
- Sweet carrots
- Sweet potatoes and roasted bananas
- Tabbouleh salad (cracked wheat salad)
- Tangy green beans
- Wild rice (or quinoa) stuffing
- Wild rice pilaf with cranberries and apples
Soup recipes
- Chili
- Cream of wild rice soup
- Creamy asparagus soup
- Curried carrot soup
- Easy chicken stock
- Easy vegetable stock
- Gazpacho with garbanzo beans
- Gingery chicken noodle soup
- Home-style turkey soup
- Potato soup with apples and brie cheese
- Potato-fennel soup
- Roasted squash soup
- Vegetarian chili
- White chicken chili
- Wild rice mushroom soup
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