Dash Diet Food Pyramid

DASH Diet Food Pyramid

The DASH (Dietary Approaches to Stop Hypertension) diet, was co-developed by Boston University Medical Campus associate provost Thomas Moore, and recently was ranked the “Best Diet Overall” by U.S. News & World Report.

Dash Diet


The primary goals of DASH are to help lower high blood pressure, reduce cholesterol, and improve insulin sensitivity. Studies have shown that DASH reduces the risk of many diseases, including some forms of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes.

Dash Diet Recipes High Blood Pressure

DASH Diet Recipes High Blood Pressure

The DASH diet has vegetables and fruits as its foundation (base) and whole grains at level two. Low-fat dairy and meats share level three, with fish and poultry taking priority. The added fourth level includes legumes, nuts and seeds and oils for healthy fats. Sweets remain at the top, but servings are limited to three times/week.

Dash Diet Recipes

DASH Diet Recipes

DASH Diet Recipes

Appetizer recipes

• Avocado dip
• Chipotle spiced shrimp
• Cranberry spritzer
• Crispy potato skins
• Eggplant with toasted spices
• Fresh fruit kebabs
• Fresh tomato crostini
• Ginger-marinated grilled portobello mushrooms
• Grilled pineapple
• Hummus
• Marinated portobello mushrooms with provolone
• Shrimp marinated in lime juice and Dijon mustard
• Southwestern potato skins
• Sweet and spicy snack mix
• White bean dip

Beverage recipes

• Blackberry iced tea with cinnamon and ginger
• Cranberry spritzer
• Frosty almond date shake
• Fruit smoothies
• Iced espresso latte
• Island chiller
• Minty-lime ice tea
• Morning mojito
• 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 quickbread
• 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
• Three-grain raspberry muffins
• Whole-grain buttermilk biscuits

Dessert recipes

• Almond and apricot biscotti
• Ambrosia with coconut and toasted almonds
• Apple berry cobbler
• Apple-blueberry cobbler
• Baked apples with cherries and almonds
• Caramelized pear bread pudding
• Carrot and spice quickbread
• Casaba melon with creamy sweet curry
• Cheesecake
• Cran-fruit coffeecake with crumb topping
• Creamy fruit dessert
• Date-walnut cake with warm honey sauce
• Fresh figs with walnuts and mascarpone
• Fresh fruit kebabs
• Fruited rice pudding
• Grapes and walnuts with lemon sour cream sauce
• Grilled fruit with balsamic vinegar syrup
• Grilled pineapple
• Melon fool
• Mixed berry pie
• Mixed fresh berries with ginger sauce
• 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 with caramel sauce
• Seasonal fruit palette
• Strawberries and cream
• Strawberry balsamic sorbet
• Strawberry shortcake
• Summer fruit gratin
• Tropical fruits with mint and spices
• Vanilla poached peaches
• Warm chocolate souffles
• Watermelon-cranberry agua fresca
• Yogurt-almond ice cream
• 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 stroganoff
• Broccoli cheddar bake
• Broccoli, garlic and rigatoni
• Broiled scallops with sweet lime sauce
• Broiled trout with tomato and red onion relish
• Broiled white sea bass
• Buckwheat pancakes
• Buttermilk waffles
• Chicken strips with honey mustard sauce
• 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 miso salmon
• Grilled pear and watercress salad
• Grilled pork fajitas
• Grilled portobello mushroom burgers
• 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
• Orzo with cherry tomatoes, capers and lemon
• 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
• 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
• Sea bass en papillote
• Seasoned baked cod
• Sesame-crusted tofu
• Shrimp and mango curry
• 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
• Sweet-potato waffles with blueberry syrup
• 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
• Avocado salad with ginger-miso dressing
• Beet walnut salad
• Citrus salad
• Cucumber pineapple salad
• Dilled pasta salad with spring vegetables
• Edamame and summer bean salad
• Fennel and leeks with roasted onion vinaigrette
• Greek salad
• Grilled chicken salad with olives and oranges
• Grilled pear and watercress salad
• Mango tango salad
• Mesclun salad with radishes, avocado and blood oranges
• Mixed bean salad
• Pickled onion salad
• Pineapple chicken salad with balsamic vinaigrette
• 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
• Tabbouleh salad (cracked wheat salad)
• Tossed greens with pasta, fruit and balsamic vinaigrette
• Yellow pear and cherry tomato salad

Sandwich recipes

• Chicken and portobello baguette
• Grilled portobello mushroom burgers
• Tuna pita pockets
Sauce and dressing recipes
• Apple and sweet onion marmalade
• Avocado dip
• Cranberry orange glaze
• Grilled mango chutney
• Lemon or lime glaze for chicken, fish or vegetables
• Orange basil vinaigrette
• Peach honey spread
• Peach-nectarine salsa
• Pear and toasted pecan chutney
• Raspberry coulis
• Sherried mushroom sauce
• Turkey gravy
• Vegetable salsa

Side dish recipes

• Artichokes alla Romana
• Asparagus with hazelnut gremolata
• Baby minted carrots
• Baked acorn squash with pine nuts and garlic
• Black bean and corn relish
• Black bean cakes
• Braised celery root
• Braised kale with cherry tomatoes
• Broccoli rabe with toasted garlic
• Butternut squash and plantain mash
• Cannellini beans with wilted greens
• Cauliflower mashed ‘potatoes’
• 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
• Garden peas with fresh mint
• Garlic mashed potatoes
• Ginger-marinated grilled portobello mushrooms
• Glazed root vegetables
• Granola with raisins, apples and cinnamon
• Green beans with red pepper and garlic
• Grilled portobello mushrooms with thyme and garlic
• Grilled radicchio
• Honey-glazed sweet potatoes
• Lean country-style breakfast sausage
• Lemon rice with golden raisins and almonds
• Pan-braised onions with rosemary
• Quinoa risotto with arugula and Parmesan
• Ratatouille with roasted tomato vinaigrette
• Roasted potatoes
• Roasted potatoes with garlic and herbs
• Roasted root vegetables with cumin and coriander
• Sauteed fresh corn
• Sauteed zucchini coins
• Savory buckwheat pilaf with toasted spices
• Seared endive
• Sichuan broccoli and cauliflower
• Spicy red cabbage
• Spring greens with winter squash
• Steamed summer squash with warm leek vinaigrette
• Stewed flageolets in lemon broth
• Sugar snap peas with fresh marjoram
• Sweet carrots
• Sweet potatoes and roasted bananas
• Tabbouleh
• Tabbouleh salad (cracked wheat salad)
• Tangy green beans
• Wild rice (or quinoa) stuffing
• Wild rice pilaf with cranberries and apples
• Wilted greens with warm balsamic vinegar

Soup recipes

• Chili
• 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
• White chicken chili
• Wild rice mushroom soup

Sample Recipe:

Fettuccine with Swiss chard and mushrooms

Dietitian’s tip: Swiss chard is a leafy, cruciferous vegetable that is a good source of vitamins A and C and iron. Prepare the leaves like you’d prepare spinach leaves and the stems like asparagus.

Serves 4

2 tablespoons olive oil
1/2 cup chopped shallots or green onions
2 garlic cloves, sliced
8 to 10 small mushrooms, sliced
1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces
6 ounces uncooked fettuccine
1/4 cup grated Parmesan cheese
1/4 teaspoon cracked black pepper


In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Saute the vegetables until tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.
Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.

Divide the pasta onto warmed plates. Top each serving with 1 tablespoon Parmesan cheese and cracked black pepper. Serve immediately.

Nutritional Analysis
(per serving)

Calories 298 Cholesterol 4 mg
Protein 11 g Sodium 325 mg
Carbohydrate 41 g Fiber 3 g
Total fat 10 g Potassium 740 mg
Saturated fat 2 g Calcium 133 mg
Monounsaturated fat 6 g

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