Avocado & pepper chopped salad
Creamy avocado and crisp vegetables, lightly dressed with olive oil.
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A little less salt. A little more variety.
Guideline-based eating patternWhat the guidance says
The DASH eating plan emphasizes vegetables, fruit, whole grains and other nutrient-rich foods while limiting sodium, saturated fat and added sugar. These recipes are ideas for including some of those food groups. A single recipe has not been shown to lower blood pressure.
NHLBI: DASH eating plan Source consulted 26 October 2026. Editorial summary; not clinician reviewed.Ideas to explore
Read each entry’s preparation notes and cautions. Your individual care plan comes first.
Garden tomato & onion salad
A two-ingredient side that lets ripe tomatoes do the work.
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Sesame & oregano roasted vegetables
Potatoes, carrots and peppers roasted with oregano and sesame.
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Crunchy vegetables with cashew dressing
A crisp cabbage, broccoli and cauliflower salad with a lemony cashew dressing.
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Garden salad with celery–tahini dressing
Fresh garden vegetables with a creamy, herb-filled tahini dressing.
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Chickpea, avocado & parsley bowl
Cooked chickpeas, avocado and cashews with a bright parsley–lemon finish.
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Potato, leek & garden-vegetable soup
A blended vegetable soup with potato, leek, celeriac and tomato.
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The everyday rainbow salad
A generous mix of crisp vegetables with olive oil and lemon. Colourful, simple and easy to make your own.
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Berry, apple & chia oats
Oats, grated apple and a handful of berries, softened with almond milk and chia.
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