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  5. 27 Days of DASH Diet Recipes

27 Days of DASH Diet Recipes

Updated June 22, 2022
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Slow-Cooker Mediterranean Chicken & Chickpea Soup

The #1 diet for health, the DASH diet (Dietary Approaches to Stop Hypertension) may help you lower your blood pressure, lose weight, reduce your diabetes risk and improve your overall health. The DASH diet plan is all about filling your plate with healthy, wholesome foods like fruits and vegetables, low-fat dairy, whole grains and lean protein. DASH diet recipes like Slow-Cooker Chicken & Chickpea Soup and Walnut-Rosemary Crusted Salmon make healthy eating easy and delicious.

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Slow-Cooker Chicken & Chickpea Soup

Slow-Cooker Mediterranean Chicken & Chickpea Soup
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This set-it-and-forget-it slow-cooker recipe simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken is the key to making rich soup without adding broth.

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Roasted Root Vegetables with Goat Cheese Polenta

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This is true healthy comfort food--a bowl of soft, creamy polenta topped with warm roasted vegetables infused with garlic and sage.

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EatingWell's Eggplant Parmesan

EatingWell's Eggplant Parmesan
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This lighter take on eggplant parmesan maintains all the flavors of the classic dish but is baked instead of fried. There are also 11 grams of filling protein in this hearty vegetarian side dish.

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Chicken-Quinoa Bowl with Olives & Cucumber

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Olives, cucumber, roasted red peppers and spices come together magically in this healthy chicken quinoa bowl recipe. Serve with a squeeze of lemon and a glass of cold Italian white wine.

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Walnut-Rosemary Crusted Salmon

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Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.

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Hasselback Eggplant Parmesan

Hasselback Eggplant Parmesan
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The coolest way to make classic eggplant parm--and easier too! Use the hasselback technique to make partial cuts into the whole eggplant every 1/4 inch or so to fill up with melty cheese, flavorful sauce and crunchy breadcrumbs.

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Chicken & Vegetable Penne with Parsley-Walnut Pesto

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Homemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto.

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Sheet-pan Chicken with Roasted Spring Vegetables & Lemon Vinaigrette

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This Greek-inspired chicken and vegetable sheet-pan meal is bursting with flavor. The chicken is coated in a mayonnaise and bread crumb mixture, roasted alongside asparagus, cremini mushrooms and grape tomatoes and then served with a lemon-feta vinaigrette.

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Chicken Caesar Pasta Salad

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This scrumptious and healthy salad combines elements of Caesar salad, pasta salad and chicken salad for an easy weeknight dinner that comes together in less than 30 minutes (and most of the prep can be done ahead). Use your blender to whip together the tangy buttermilk-based dressing, which would also be great on a salmon or chickpea salad.

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Dijon Salmon with Green Bean Pilaf

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In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. Make extra to use as a dip for fries or to jazz up tuna salad. Precooked brown rice helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they work well here too.

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Slow-Cooker Vegetarian Bolognese

two bowls of pasta
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Beans stand in place of ground beef in this hearty vegetarian sauce that's ready when you are--thanks to the crock pot. The prep is quick and easy to do in the morning before heading off to work. When you get home, just cook up some whole-wheat pasta to serve it over and dinner is ready. If you have leftovers, freeze them for an easy meal another day.

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Creamy Lemon Pasta with Shrimp

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Yogurt makes a fine substitute for cream in the sauce for this easy pasta recipe. Just warm the yogurt (do not boil) and add some pasta-cooking water to thin it out. Lemon and fresh basil brighten up the whole-wheat pasta and complement the shrimp in this quick dinner recipe.

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Chicken Souvlaki Kebabs with Mediterranean-Inspired Couscous

Chicken Souvlaki Kebabs with Mediterranean Couscous
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Fennel adds a nice flavoring to the marinade in this Mediterranean-inspired chicken souvlaki dish. The kabobs are perfectly paired with a veggie-packed, yogurt-dressed Israeli couscous.

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Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.

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Slow-Cooker Pasta e Fagioli Soup Freezer Pack

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Your favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.

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Salmon Couscous Salad

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This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes.

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Quinoa Power Salad

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Make this satisfying salad in the evening and enjoy one portion for dinner, then pack the remaining portion for lunch the next day. Loaded with protein- and fiber-rich ingredients like chicken, sweet potato and quinoa plus power greens, this meal is nutrition-packed!

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Slow-Cooker Chicken & Orzo with Tomatoes & Olives

Slow-Cooker Chicken & Orzo with Tomatoes & Olives
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Perk up basic chicken breast and whole-wheat orzo with the vibrant flavors of the Mediterranean, like lemon and olives. This load-and-go recipe makes a complete and satisfying meal; just add a green salad.

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Salmon & Asparagus with Lemon-Garlic Butter Sauce

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Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.

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One-Pot Garlicky Shrimp & Spinach

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Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

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Fig & Goat Cheese Salad

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The sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can't find dried figs, try swapping in dried apricots.

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Chicken Pesto Pasta with Asparagus

one pot chicken pesto pasta
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This healthy chicken pesto pasta is easy to make thanks to convenience ingredients like rotisserie chicken and store-bought pesto. The addition of fresh asparagus--which is cooked in the same pot as the pasta--brightens up the look and the flavors of this family-friendly and easy one-pot dinner. Fresh basil, if you have it on hand, is a nice finishing touch.

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Easy Salmon Cakes

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If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

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Sweet Potato Carbonara with Spinach & Mushrooms

Sweet Potato Carbonara with Spinach & Mushrooms
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Loaded with veggies, this spiralized sweet potato vegetable noodles recipe--our healthy take on a traditional carbonara recipe--achieves superfood status with the addition of spinach and mushrooms. Look for large, straight sweet potatoes to make the longest veggie noodles.

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Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg

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Crushed coriander seeds and lemon zest give this quick salmon recipe praiseworthy flavor that pairs beautifully with a shaved asparagus and poached egg salad. Served with a glass of white wine, this healthy recipe makes the ultimate lunch or light dinner.

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Hazelnut-Parsley Roast Tilapia

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Sweet and crunchy hazelnuts team up with bright lemon and fresh parsley to add oomph to the tilapia for an easy seafood recipe. Serve this atop a salad or alongside brown rice or orzo.

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Mixed Vegetable Salad with Lime Dressing

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Using potatoes and green beans gives this gorgeous and healthy salad a salade niçoise feel, but you can use whatever suits your fancy. If you steam any of the vegetables, don't overcook them--if they're mushy they'll fall apart when you toss them with the dressing.

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    1 of 27 Slow-Cooker Chicken & Chickpea Soup
    2 of 27 Roasted Root Vegetables with Goat Cheese Polenta
    3 of 27 EatingWell's Eggplant Parmesan
    4 of 27 Chicken-Quinoa Bowl with Olives & Cucumber
    5 of 27 Walnut-Rosemary Crusted Salmon
    6 of 27 Hasselback Eggplant Parmesan
    7 of 27 Chicken & Vegetable Penne with Parsley-Walnut Pesto
    8 of 27 Sheet-pan Chicken with Roasted Spring Vegetables & Lemon Vinaigrette
    9 of 27 Chicken Caesar Pasta Salad
    10 of 27 Dijon Salmon with Green Bean Pilaf
    11 of 27 Slow-Cooker Vegetarian Bolognese
    12 of 27 Creamy Lemon Pasta with Shrimp
    13 of 27 Chicken Souvlaki Kebabs with Mediterranean-Inspired Couscous
    14 of 27 Roasted Salmon with Smoky Chickpeas & Greens
    15 of 27 Slow-Cooker Pasta e Fagioli Soup Freezer Pack
    16 of 27 Salmon Couscous Salad
    17 of 27 Quinoa Power Salad
    18 of 27 Slow-Cooker Chicken & Orzo with Tomatoes & Olives
    19 of 27 Salmon & Asparagus with Lemon-Garlic Butter Sauce
    20 of 27 One-Pot Garlicky Shrimp & Spinach
    21 of 27 Fig & Goat Cheese Salad
    22 of 27 Chicken Pesto Pasta with Asparagus
    23 of 27 Easy Salmon Cakes
    24 of 27 Sweet Potato Carbonara with Spinach & Mushrooms
    25 of 27 Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg
    26 of 27 Hazelnut-Parsley Roast Tilapia
    27 of 27 Mixed Vegetable Salad with Lime Dressing

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    27 Days of DASH Diet Recipes
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