Support your heart and manage blood pressure naturally with flavorful, low-sodium meals designed around the DASH (Dietary Approaches to Stop Hypertension) eating plan.
Wait, avocados on a zero-carb list? While they do contain trace carbs, this version keeps them low enough to be considered effectively zero-carb per serving — especially when using small avocados. This indulgent, creamy breakfast (or anytime meal) pairs perfectly…
This refreshing side dish is inspired by the classic tzatziki of Greece and Turkey, but served in salad form. It’s creamy, cool, and laced with fresh dill and lemon for a zippy, tangy profile. Perfect for hot days or as…
This fresh and zesty Greek Lemon Chicken with Herbed Couscous is inspired by the vibrant flavors of Greek cuisine. Juicy chicken thighs are marinated in lemon juice, garlic, and oregano, then seared to perfection. Paired with fluffy couscous infused with…
This Moroccan Chickpea Stew is a vibrant, spiced dish full of warming flavors and nourishing ingredients. Inspired by traditional North African tagines, this vegan version pairs tender chickpeas with a medley of vegetables and a fragrant blend of cumin, cinnamon,…
Prep Time: 5 min | Cook Time: 10 min | Servings: 1 Inspired by Greek flavors, this omelette is a fast and protein-rich option for breakfast, lunch, or dinner. The spinach adds a touch of earthiness, while tangy feta melts…
Prep Time: 15 minutes | Cook Time: 35 minutes | Servings: 4 (2 halves each) These Mediterranean Lentil & Turkey Stuffed Peppers are a hearty, colorful dish inspired by the flavors of Turkey and southern Italy. Bell peppers are filled…
Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 4 Salmon is a DASH diet favorite—rich in omega-3s and naturally flavorful. This version is oven-baked and served with a creamy Greek yogurt sauce infused with dill, garlic, and…
Prep Time: 10 minutes | Cook Time: 5–7 minutes | Servings: 2 (2 cloud eggs each) Cloud Eggs—fluffy, airy, and beautiful—have French roots and were once called “Oeufs à la Neige” (eggs in the snow). This no-carb version turns simple…
Prep Time: 15 minutes | Cook Time: 15 minutes | Servings: 4 This vibrant quinoa salad is a Mediterranean-inspired dish packed with protein, fiber, and bold flavors. It’s a perfect plant-based twist on tabbouleh, subbing out bulgur for protein-rich quinoa…
Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 4 This comforting soup feels rich and creamy but is made with heart-healthy beans and olive oil instead of heavy cream. Inspired by Tuscan flavors, it’s full of fiber,…
