DASH Diet

Origin: Inspired by Turkish mercimekli bulgur pilavı, this hearty grain dish is a staple across the Eastern Mediterranean. Combining red lentils and bulgur with onions and spices, it’s an economical and protein-rich choice. This lighter…

Origin: Ratatouille originated in Nice, France, as a rustic dish to celebrate late summer vegetables. Traditionally cooked slowly to bring out deep, rich flavors, this version highlights the beauty of olive oil, eggplant, zucchini, and…

Origin: Hailing from Andalusia in southern Spain, Espinacas con Garbanzos is a hearty stew originally crafted by monks and later adapted by Sephardic and Moorish communities. This version lightens the dish with olive oil and…

Origin: This dish draws its heritage from the coastal tavernas of Greece, where fresh-caught fish are simply prepared with olive oil, lemon, and herbs. Sea bass, known locally as “lavraki,” is a Mediterranean favorite prized…

This soul-warming soup draws from the hearty stews of East Africa, where lentils and root vegetables are kitchen essentials. Red lentils cook quickly and pair beautifully with sweet potatoes, creating a silky, comforting texture. A…

Inspired by Mexican elote—grilled street corn slathered in mayo, cheese, and chili—these tacos offer a dairy-free twist packed with smoky, zesty flavor. Elote has roots in Mexican street food culture, known for bold flavor and…

Rooted in the flavors of North Indian chana saag, this curry brings comfort and warmth in a single bowl. Chickpeas (chana) are simmered in a tomato-onion base with aromatic spices and spinach, creating a wholesome…

This vibrant salad draws inspiration from the sun-drenched coastal cuisines of the Mediterranean. Lentils have been a staple in Middle Eastern and Mediterranean cooking for centuries due to their affordability, nutritional value, and versatility. This…

Origin: This recipe reimagines French-style pâté in a completely plant-based way. Traditional pâté relies on liver, but this version gets its umami richness from mushrooms and toasted walnuts. It’s perfect as a spread or appetizer…

Origin: Inspired by Indian dal recipes, this mild curry uses coconut milk for creaminess without dairy. Lentils are a protein-rich staple in Indian cuisine and have been used in curries for thousands of years. This…

Origin: A staple in Vietnamese cuisine, gỏi cuốn (fresh spring rolls) are traditionally filled with shrimp or pork. This vegan version substitutes tofu and crisp veggies wrapped in rice paper, served with a creamy, tangy…

Origin: This modern stew takes influence from Latin American cuisine, where beans and root vegetables are staples. It’s modified for DASH with low-sodium broth and bold spices to avoid heavy salt. This comforting one-pot dish…

Origin: This dish draws inspiration from traditional Middle Eastern tabbouleh, originally made with bulgur wheat. Our DASH-friendly version swaps in quinoa for added protein and a lower glycemic impact. Tabbouleh is a staple in Levantine…

This dish is inspired by the rich tradition of Mexican enchiladas, which date back to Aztec times when corn tortillas were rolled around small fish. Over centuries, enchiladas evolved with regional fillings, sauces, and spices.…

This fresh salad draws from the coastal cuisines of the Mediterranean, especially Italian and Greek traditions that celebrate simple, nourishing ingredients. Tuna and white beans are staples in Southern Europe, often combined in rustic dishes…

While Alfredo sauce originated in Rome in the early 20th century, it gained fame in the U.S. where cream and cheese were added to the original butter-parmesan combo. This dish reimagines the Italian-American favorite in…

Polenta, a traditional staple of Northern Italy, has been enjoyed for centuries as a humble peasant dish made from boiled cornmeal. Originally crafted from grains like buckwheat before the introduction of corn to Europe in…

Inspired by South Indian coconut-based curries, this dish is a cozy, creamy, and lightly spiced delight. With tender cauliflower and hearty chickpeas swimming in a coconut milk and turmeric broth, this is a warming vegan…

A hearty twist on the classic Italian Bolognese, this vegan version swaps ground meat for a rich, savory blend of roasted eggplant and toasted walnuts. Originating in Bologna, Italy, the traditional ragù gets a plant-based…

Prep Time: 15 minutesCook Time: 0 minutes (chill optional)Serving Size: 4 This crunchy, refreshing Thai-inspired slaw tosses shredded cabbage and carrots in a zesty peanut-lime dressing. It’s an ode to Thai street food but fully…

Prep Time: 10 minutesCook Time: 25 minutesServing Size: 4 This North African–inspired soup is a comforting, spice-laced bowl of warmth made with hearty red lentils, sweet carrots, and a fragrant blend of cumin, coriander, and…

A twist on the traditional fruit parfait, this layered dessert blends creamy vanilla chia pudding with vibrant, homemade berry jam. Inspired by Scandinavian and Mediterranean chia-based dishes, this vegan treat is rich in fiber, omega-3s,…

These sweet, icy banana bites are like mini ice cream sandwiches—only healthier and 100% plant-based! Inspired by frozen treats from Southern California vegan cafés, this dessert balances the natural sweetness of ripe bananas with rich…

Inspired by the zesty citrus desserts of the Amalfi Coast, this light and creamy parfait layers velvety ricotta with bursts of juicy berries and bright lemon flavor. It’s rich in calcium, protein, and antioxidants—perfect for…

This warm, cozy dessert is inspired by rustic baked apple dishes from Europe, especially those enjoyed in Mediterranean regions like Greece and Italy. Instead of a sugar-laden pie, we let the natural sweetness of apples…

“Nice cream” is a brilliant vegan hack for turning frozen bananas into a creamy frozen dessert that rivals soft-serve ice cream. This version blends bananas with almond butter for a nutty, slightly salty swirl and…

This creamy, dreamy rice pudding is a tropical twist on the classic comfort dessert found across many cultures. Inspired by Thai sticky rice and Mediterranean rice puddings, this vegan version uses coconut milk for a…

Inspired by Caribbean and Latin American-style roasted plantains, this simple dish transforms everyday bananas into a warm, spiced dessert with caramelized edges. Roasting brings out the bananas’ natural sweetness, while cinnamon and maple syrup give…

Silky, rich, and unbelievably satisfying, this dessert reinvents traditional mousse using ripe avocados! Originating as a modern vegan twist on French mousse au chocolat, it’s deeply chocolatey, slightly sweet, and gets its luxurious texture from…

This refreshing no-bake dessert is rooted in Greek tradition, where yogurt, fruit, and nuts are often served as a naturally sweet ending to meals. Juicy red grapes pair beautifully with thick Greek yogurt, earthy walnuts,…

This citrusy Mediterranean dessert is a light, moist olive oil cake infused with fresh orange zest and a drizzle of floral honey. Traditionally served in Greek and Italian homes during citrus season, this cake is…

These golden, cheesy zucchini rounds are crispy on the edges and gooey in the middle — a keto-friendly take on baked zucchini fries or chips. Using only three main ingredients, they deliver bold flavor with…

Simple and elegant, this Mediterranean staple lets fresh green beans shine. Steamed to crisp-tender perfection and finished with a drizzle of extra virgin olive oil and lemon zest, it’s a light, zippy side that brings…

This silky side-dish dip hails from the Levantine region and puts a smoky spin on traditional baba ghanoush with the addition of roasted red pepper. Serve it warm or chilled alongside grilled meats or fresh…

Inspired by the simplicity of Italian contorni (side dishes), these zucchini ribbons are a quick and elegant way to add color and freshness to your plate. Lightly sautéed in olive oil with garlic and basil,…

Craving creamy mashed potatoes but cutting carbs? These garlic-roasted mashed turnips are your savory solution. Slightly sweet with a peppery bite, this dish mimics the comforting texture of mashed potatoes with fewer carbs and a…

This dish gives humble cauliflower a smoky makeover! Roasting brings out its nutty notes, while smoked paprika and lemon juice add depth and brightness. This version takes cues from Spanish tapas — simple, bold, and…

A rustic Italian-inspired side, this warm farro salad is nutty, herby, and kissed with lemon. Farro is an ancient grain often enjoyed throughout the Mediterranean for its hearty bite and earthy flavor. Served warm or…

Sometimes the simplest dishes are the most elegant. This Mediterranean-style broccoli is gently steamed, then dressed with bright lemon juice and fruity olive oil. It’s a clean, crisp-tender side that complements nearly anything, especially grilled…

This Italian-inspired side is a burst of sweet, juicy tomatoes roasted until blistered and caramelized. The garlic infuses them with warm savory notes while fresh basil brightens everything up. Serve it warm or at room…

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…

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…

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…

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…

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…

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…

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…

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).…

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…

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…

Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4 This refreshing salad is a DASH diet superstar—light, zesty, and protein-packed. It features fluffy quinoa, grilled chicken, crunchy cucumbers, cherry tomatoes, and a…

Prep Time: 15 minutes (plus 30 minutes marinating) | Cook Time: 12 minutes | Servings: 4 Juicy, herby, and zesty—this Greek Lemon Chicken Souvlaki is a street food classic turned easy weeknight dinner. Originating from…

Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 4 This vibrant Mediterranean Chickpea & Veggie Skillet is a fast, one-pan meal bursting with flavor, color, and wholesome ingredients. Inspired by Greek and…