Our weeklong meal plan makes it easy to get started on the DASH diet.
If you’re looking to lower your blood pressure, give the DASH—or Dietary Approaches to Stop Hypertension—diet a try. This diet limits foods high in sodium, cholesterol and bad fats while promoting fruits, veggies, nuts and low-fat dairy.
Start your day with a stack of banana oatmeal pancakes that are filled with nutrient-rich grains, oats, bananas and walnuts.
An Ethiopian recipe inspired this feel-good dinner that's tangy, creamy and packed with hearty comfort. —Rachael Cushing, Portland, Oregon
This garlic chicken is fantastic over cooked brown rice or your favorite pasta. Don't forget a sprinkle of Parmesan cheese too. —Heather Esposito, Rome, New York
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
This hearty vegetable soup is packed with flavorful veggies and garbanzo beans in a tomato-based broth. This crowd-pleaser is easy to make and perfect for weeknight dinners.
Tender, hearty and flavorful, this recipe is one of my favorites! Garlic and a splash of lemon add to the fresh taste and heart-healthy benefits of shrimp. —Sarah Hummel, Moon Township, Pennsylvania
Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Making your own California sushi roll is surprisingly easy. You'll need a bamboo mat, sushi rice and nori sheets to get started, and with a bit of practice, you'll be a pro in no time.
I came up with this amazing recipe when I had a load of cherries on hand. My family polished them off fast, and asked for more. Luckily I had enough fruit to make them again the next day! —Melissa Barlow, Fruit Heights, Utah
Enjoy a cozy and customizable breakfast with our easy banana oatmeal recipe, perfect for busy mornings.
At lunch one day, a friend told me about a steak salad she'd had at a party. It sounded so fantastic I had to try it for myself. My family would eat it nonstop if we could. Can't seem to get enough of that tangy dressing! —Alma Winberry, Great Falls, Montana
Peanut butter noodles combine whole wheat linguine with a savory-sweet peanut-ginger sauce, plus broccoli, carrots and sweet red peppers for crunch and color. It all comes together in less time than it takes to wait for takeout from your local Thai spot.
Here's a simple, satisfying treat that's perfect when you have company for brunch. It's elegant enough that you can even serve it for dessert at other meals.—Taste of Home Test Kitchen, Milwaukee, Wisconsin.
Using ingredients on hand, I stirred up this turkey and veggie-packed soup. If you have them, corn, beans and celery are great here, too. —Lisa Wiger, St. Michael, Minnesota
This black bean pasta was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn't eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon
Since this omelet is packed with whole grains, veggies and protein, all I have to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, Michigan
No one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. They’re fast to fix and won’t put a dent in your wallet. —Sharon W. Bickett, Chester, South Carolina
Have a happy helping of this quicker take on something our grandmothers would make. We serve it over brown rice. It also freezes well. —Susan Chickness, Pictou County, Nova Scotia
Sleepyheads will love the heartiness of this nutritious cooked cereal with cinnamon. It's loaded with chopped fruit and nuts. Eat it with plain yogurt and sliced bananas or blueberries. —John Vale, Long Beach, Washington
I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. —Cindy Beberman, Orland Park, Illinois
Squash is one of our favorite vegetables, and this is my husband's preferred fall dish. He looks forward to it all year! —Kim Caputo, Cannon Falls, Minnesota
Originally Published: July 18, 2018
Katie BandurskiAs Taste of Home's senior shopping editor, Katie connects readers with the best gifts, kitchen gear and home items on the market. An avid foodie and a holiday enthusiast, Katie is an expert at cultivating meaningful moments. Before joining the shopping team, Katie worked as a digital staff writer at Better Homes & Gardens and on the Taste of Ho.
