What Gluten watches for: the foods you mark to avoid for dash diet, and everyone else’s restrictions at your table.
96 DASH diet recipes
Petite Vegetable Frittatas
This recipe for Petite Vegetable Frittatas is suitable for a keto diet as it is low in carbohydrates and high in healthy fats from the eggs and olive oil, making it a good choice for those following a ketogenic lifestyle.
Lentil Soup
The lentil soup recipe is largely appropriate for diabetes. It's high in fiber and protein which are beneficial. Use whole grain bread, minimal bread, and avoid butter to keep it diabetes-friendly. Monitor portion size.
Quinoa Sushi with Tuna & Mango
Recipe is generally healthy for high triglycerides. Quinoa and vegetables are good, but monitor tuna portions due to potential mercury content.
Tuscan White Bean Tomato Toasts
Recipe is high in fiber, plant-based, and uses olive oil—a good match for the DASH diet. However, be mindful of the bread's sodium content.
Cranberry Apple-Spinach Salad
The recipe is generally appropriate for high triglycerides; high in fiber, antioxidants, and healthy fats. Choose a dressing low in sugar.
Turkey and Vegetable Brown Rice Bake
This recipe is moderate in fats and fiber, suitable for someone with high triglycerides. Olive oil and ground turkey are healthy choices, but portion control is key.
Swiss Turkey Wrap With Fresh Basil
Whole wheat tortilla and lean turkey are good choices for high triglycerides. However, ensure the turkey is low in sodium and the cheese is fat-reduced.
Grilled Chicken and Quinoa Bowl
Grilled chicken and quinoa are great for the DASH diet, packed with protein and fiber. Watch the sodium in pickled onions, cheese, and dressing.
Oatmeal Smoothie
This recipe is appropriate for the DASH diet. It's rich in fiber, low in sodium, and contains no added sugars or saturated fats if using unsweetened peanut butter.
Healthy Granola Bars
Recipe is mostly appropriate for DASH diet, as it contains whole grains, nuts, and no added refined sugars except for chocolate chips which should be limited.
Turkey Avocado Veggie Wraps
The recipe is generally suitable for the DASH diet with its focus on vegetables, lean turkey, and whole grains if whole-grain wraps are used. Watch portion sizes for sodium in deli turkey and cheese.
Easy Chia Seed Pudding
The pudding is low in fats and sugars, suitable for hyperlipoproteinemia type I. Use a sweetener like stevia instead of maple syrup to minimize sugar intake. Avoid high-fat toppings like nut butter; opt for fresh berries.
Spicy Ginger Scallion & Egg Drop Zucchini Noodle Bowl
Recipe is suitable. Low in saturated fats, contains no added sugar, and uses healthy fats like olive oil. Zucchini replaces high-carb noodles, which is beneficial for high triglycerides.
Quinoa Stuffed Peppers Recipe
Quinoa Stuffed Peppers are a good fit for the DASH diet, with low-sodium ingredients, high fiber, and an emphasis on vegetables, grains, and legumes.
Tofu Stir Fry
Tofu Stir Fry: a lunch that fits High cholesterol.
Superfood Salmon Salad
Salmon is great for hypertension, but should be cautious with sea salt. Choose a low-sodium dressing and feta to support blood pressure goals.
Sweet Potato "Toast" with Avocado, Cucumber, Smoked Salmon and Poached Egg
This recipe is suitable for individuals with high blood pressure as it incorporates heart-healthy fats, lean protein, and complex carbohydrates. Limit added salt and oil for better management of blood pressure.
Berry Fruit Salad
Berry Fruit Salad is low in sodium and high in antioxidants, suitable for hypertension.
Fig and Almond Butter Toast
This recipe is suitable for individuals with essential hypertension as it includes whole grain bread, healthy fats from almond butter and almonds, and fresh fruit. Just be mindful of portion sizes and the amount of maple syrup used.
Pear, Gorgonzola & Walnut Salad
For HTN, high sodium food like Gorgonzola should be limited. Substitute with a lower sodium cheese. Otherwise, the salad is heart-healthy with olive oil, fruits, and no added sugars.
Southwestern Turkey and Quinoa Stuffed Peppers
This recipe is a good choice for individuals with hypertension as it includes lean protein, fiber-rich quinoa, and plenty of vegetables. Limit cheese and use low-sodium options to improve suitability.
Orange, Avocado, and Kale Quinoa Salad
This recipe is appropriate for high blood pressure as it contains heart-healthy ingredients like kale, avocado, and oranges. The use of olive oil and minimal added salt align well with a heart-healthy diet.
Peanut Butter and Jelly Chia Pudding
The recipe is relatively low in sodium, which is good for high blood pressure. However, watch portion sizes and added sweeteners like honey or syrup.
Blueberry Oatmeal
This Blueberry Oatmeal recipe is appropriate for a person with high cholesterol. It includes rolled oats, blueberries, and low-fat milk, which are all heart-healthy ingredients.
Cinnamon Apple Quinoa Breakfast
Recipe is generally appropriate for hypertension, as it's low in sodium. However, monitor the amount of added honey to control sugar intake.
Grilled Eggplant Stacks With Goat Cheese, Tomato and Basil Sauce
This recipe is appropriate for an anti-inflammatory diet as it includes eggplant, tomatoes, fresh basil, and goat cheese/feta which all have anti-inflammatory properties. However, grilling the eggplant instead of frying would be a healthier option.
Microwave Popcorn - 3 Easy Ways!
Popcorn kernels, olive oil, salt, and butter are all gluten-free. Suitable for a gluten-free diet. Avoid any additional seasonings with gluten.
Blueberry Baked Oatmeal
This Blueberry Baked Oatmeal recipe is suitable for hypertension as it includes whole grains, nuts, fruits, and minimal added sugar. Opt for low-fat milk and reduce added sugar for better suitability.
Cauliflower Rice Pilaf
This recipe is appropriate for an Anti-Inflammatory diet as it includes cauliflower, olive oil, garlic, almonds, and fresh herbs. It is a healthy and nutritious option.
Sweet Potato Hash
Recipe includes anti-inflammatory ingredients like sweet potatoes, leafy greens, olive oil, and avocado. Suitable for an anti-inflammatory diet.
Butternut Squash, Chickpea & Lentil Moroccan-Spiced Stew
This recipe is appropriate for individuals with diabetes mellitus (DM) as it includes high-fiber ingredients like butternut squash, lentils, and chickpeas, which can help regulate blood sugar levels. However, portion control and monitoring the total carbohydrate intake is still necessary.
Turkish Poached Egg and Quinoa Breakfast Bowl.
Recipe aligns well with DASH diet principles, emphasizing whole grains, lean protein from eggs and yogurt, while loaded with vegetables and herbs. Moderate goat cheese and sun-dried tomato pesto aligns with controlled sodium intake.
Low-Carb Pesto & Turkey Cucumber Roll-Ups
This recipe is suitable for diabetes as it is low in carbs and contains healthy ingredients. However, watch the portion size and sodium content from processed meats and cheeses.
Colorful Veggie Sesame Noodles
The recipe is dairy-free and offers a good mix of vegetables and proteins, especially if edamame is used. It provides a healthy balance of nutrients.
Tuna Egg Salad
This tuna egg salad recipe with Greek yogurt is a great option for high blood pressure due to its low sodium content. It provides protein, healthy fats, and vegetables, making it a balanced choice.
Grilled Chicken Salad
This Grilled Chicken Salad recipe is appropriate for diabetes mellitus. It includes lean protein, fiber-rich vegetables, and healthy fats. However, portion control and monitoring carbohydrate intake from ingredients like sweet potatoes and dressing are crucial.
Greek Cottage Cheese Bowl
This Greek Cottage Cheese Bowl recipe is suitable for diabetes as it contains low carbohydrate and sugar contents with nutrient-rich ingredients like cottage cheese and vegetables. Watch portion sizes for balance.
Triple berry avocado grilled chicken salad
This recipe is generally appropriate for individuals with diabetes mellitus (DM). It includes a variety of fruits, vegetables, and lean protein. However, individuals with DM should monitor their carbohydrate intake and portion sizes.
Barley Risotto with Asparagus and Parmigiano
Barley Risotto with Asparagus and Parmigiano: a lunch that fits Diabetes.
Ricotta-Honey Toast with Berries
Ricotta-Honey Toast with Berries: a snack that fits PCOS.
Avocado Toast (Vegan)
Avocado Toast (Vegan): a snack that fits Anti-inflammatory.
Spinach and Tomato Dal (Indian Lentil Soup)
This recipe is appropriate for individuals with diabetes mellitus. It includes nutrient-rich ingredients like lentils, spinach, and tomatoes, which promote blood sugar control and are low in glycemic index. However, it's important to be cautious with the amount of salt and oil used.
Stuffed Bell Peppers
Stuffed Bell Peppers: a lunch that fits PCOS.
Celery, Date, and Almond Butter Toasts
Celery, Date, and Almond Butter Toasts: a snack that fits Anti-inflammatory.
Spiced Pear Overnight Oats
Spiced Pear Overnight Oats: a breakfast that fits Diabetes.
Kale & Apple Smoothie
Kale & Apple Smoothie: a snack that fits PCOS.
Chia Seed Pudding
This recipe is appropriate for individuals with type 2 diabetes mellitus. It uses unsweetened almond milk, low-fat yogurt, and pure maple syrup as sweetener. Chia seeds are also a good source of fiber and can help regulate blood sugar levels.
Meyer Lemon Avocado Toast
This recipe is suitable for diabetes as it includes whole grain bread, healthy fats from avocado, and fiber from chia seeds. It provides a balance of nutrients and is low in added sugars.
Often eaten at the same table
BalancedRecipes
MediterraneanRecipes
Anti-inflammatoryRecipes
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DASH diet cooking questions
Are these recipes right for my dash diet diet?
They’re a starting point. Mark your own triggers and goals in the app, and check big changes with your doctor or dietitian.
Gluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.