8 easy DASH diet recipes, from 2 dietitians who shared their favorite tasty lunches and dinners (2024)

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Crockpot Moroccan pumpkin chicken

For this one-pan recipe, all you need to do is sautee the ingredients and then cook on a low heat for four hours.

"This Moroccan dish blends sweet, warming spices with a little heat to add great flavor versatility to your weekly meals," Danielle Smith, a registered dietitian working with dietitian network Top Nutrition Coaching, told Business Insider.

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Slow-cooked chicken tacos

For these super easy chicken tacos, cook seasoned chicken in the slow cooker or the oven. Assemble the tacos by loading corn tortillas with cabbage slaw, avocado, lime, and the chicken.

To boost the fiber content of this meal, Smith recommended adding vegetables of your choice — try a salad in the summer or grilled veg in the winter for seasonal extra nutrients.

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Roasted kabocha squash soup

A twist on a classic squash soup, this recipe uses a Japanese winter squash variety, which is rich in fiber and a good source of vitamin C, vitamin A, antioxidants, as well as other micronutrients, Smith said.

All you have to do is sauté onions and the rest of the vegetables while roasting the squash, before combining them with spices such as ginger and cumin, as well as coriander, before blending.

Protein sources such as chickpeas or lentils can be added to make this a balanced meal, Smith said. If you use the recommended amount of salt in the recipe, she said be mindful of how much sodium you eat the rest of the day.

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Turkey chili

This classic chili recipe is a great source of lean protein because it uses turkey mince, but you can also add in seasonal vegetables, like in this turkey and pumpkin chili recipe.

Smith said that the beans in the chili are an excellent source of fiber, which will keep you feeling fuller for longer, but she recommended rinsing them to reduce the sodium content.

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Moroccan-inspired vegetable and chickpea stew

Rosanne Rust, a registered dietitian and co-author of "DASH Diet For Dummies," recommended this North African-inspired recipe because it's packed with vegetables, rich in fiber, and low in saturated fat. All you need to do to is sauté vegetables and chickpeas with tomato paste and spices, and top up with broth before serving with couscous.

Rust said that "including beans and legumes every week is a smart move for your DASH meal planning," and the chickpeas in this recipe are a great way to add more to your diet.

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Sheet pan honey mustard chicken

This one-pan recipe is easy — spread your chicken, potatoes, and vegetables on a sheet pan, season with honey, mustard and curry powder, and bake for 30 minutes.

You can vary this recipe according to the seasons too, Smith said, such as by swapping the potatoes for sweet potatoes or using pumpkin and squash in the winter.

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Baked salmon and asparagus

This recipe is really simple: as all you have to do is bake your salmon and asparagus with fresh herbs and some lemon, and serve with a complex carbohydrate of your choice. Smith recommends quinoa or farro.

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Roasted beet and lentil salad

Featuring the darling of the DASH diet, the beet, this wintery salad is a great option for a light lunch or to accompany a meal.

To make it, roast your beets and sauté their green tops, then toss with lentils, carrots, and onions before dressing with a simple vinaigrette.