20 Heart-Healthy Dash Diet Recipes for Beginners

Embarking on a heart-healthy journey doesn’t mean sacrificing flavor or spending hours in the kitchen! Our roundup of 20 DASH Diet Recipes for Beginners is here to prove just that. From quick weeknight dinners to comforting meals that don’t skimp on taste, these dishes are designed to delight your palate while keeping your heart in mind. Ready to cook up some goodness? Let’s dive in!

Grilled Lemon Herb Chicken

Nothing says summer like the zesty, aromatic flavors of Grilled Lemon Herb Chicken, perfect for your next backyard barbecue or a simple weeknight dinner.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp lemon zest
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a small bowl, whisk together 1/4 cup olive oil, 2 tbsp fresh lemon juice, 1 tbsp lemon zest, 2 cloves minced garlic, 1 tsp dried oregano, 1 tsp dried thyme, 1/2 tsp salt, and 1/4 tsp black pepper.
2. Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours for deeper flavor.
3. Preheat your grill to medium-high heat (about 375°F to 400°F). Remove the chicken from the marinade, letting excess drip off.
4. Grill the chicken for 6 to 7 minutes per side, or until the internal temperature reaches 165°F and the outside is beautifully charred.

The magic of this dish lies in the bright lemon zest and herbs creating a crust that locks in the chicken’s juiciness, making every bite a flavorful delight.

Tip: For an extra burst of freshness, garnish with additional lemon slices and chopped parsley before serving.

Quinoa and Black Bean Salad

This Quinoa and Black Bean Salad is a vibrant, protein-packed dish that’s as nutritious as it is delicious, perfect for a quick lunch or a hearty side.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, finely diced
• 1/4 cup fresh cilantro, chopped
• 2 tbsp olive oil
• 2 tbsp lime juice
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a medium saucepan, bring the quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is fluffy and the water is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and let cool.
2. In a large bowl, combine the cooled quinoa, black beans, cherry tomatoes, red onion, and cilantro.
3. In a small bowl, whisk together the olive oil, lime juice, ground cumin, salt, and black pepper. Pour the dressing over the salad and toss to combine.
4. Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.

The crunch of fresh veggies paired with the creamy black beans and fluffy quinoa makes this salad a textural delight that’s bursting with flavor.

Tip: For an extra kick, add a diced jalapeño to the salad or a pinch of chili powder to the dressing.

Baked Salmon with Dill and Lemon

Nothing says ‘elegant yet easy’ like a perfectly baked salmon, fragrant with dill and brightened with lemon. It’s a dish that promises to impress with minimal effort.

Ingredients

• 1 lb salmon fillet
• 2 tbsp olive oil
• 1 tbsp fresh dill, chopped
• 1 lemon, thinly sliced
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Place the salmon fillet on the prepared baking sheet. Drizzle with 2 tbsp olive oil and sprinkle evenly with 1/2 tsp salt and 1/4 tsp black pepper.
3. Top the salmon with 1 tbsp fresh dill and arrange lemon slices over the top.
4. Bake at 400°F for 12-15 minutes, until the salmon flakes easily with a fork.

The magic of this recipe lies in the lemon slices baking right on top of the salmon, infusing it with citrusy goodness while keeping it incredibly moist.

Tip: For an extra burst of flavor, let the salmon marinate with the dill, lemon, and olive oil for 30 minutes before baking.

Vegetable Stir Fry with Brown Rice

Whip up this vibrant Vegetable Stir Fry with Brown Rice for a quick, nutritious meal that’s as colorful as it is flavorful.

Ingredients

• 1 cup brown rice, uncooked
• 2 tbsp olive oil
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1/2 tsp red pepper flakes
• Salt to taste

Instructions

1. Cook the brown rice according to package instructions. Set aside.
2. Heat olive oil in a large skillet over medium-high heat. Add bell pepper, broccoli, and carrot. Stir fry for 5 minutes until vegetables are crisp-tender.
3. Add minced garlic, soy sauce, sesame oil, and red pepper flakes. Stir fry for another 2 minutes until fragrant.
4. Toss in the cooked brown rice and stir to combine. Season with salt to taste.

The sesame oil and red pepper flakes add a delightful warmth and depth, making this stir fry a standout dish that’s perfect for busy weeknights.

Tip: For an extra crunch, sprinkle some toasted sesame seeds on top before serving.

Turkey and Spinach Stuffed Peppers

These Turkey and Spinach Stuffed Peppers are a hearty, flavorful meal that’s as nutritious as it is delicious, perfect for a weeknight dinner that feels a bit special.

Ingredients

• 4 large bell peppers, any color
• 1 tbsp olive oil
• 1 lb ground turkey
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup fresh spinach, chopped
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp dried oregano
• 1 cup cooked quinoa
• 1/2 cup shredded mozzarella cheese

Instructions

1. Preheat your oven to 375°F. Cut the tops off the bell peppers and remove the seeds and membranes. Place them in a baking dish.
2. Heat olive oil in a large skillet over medium heat. Add ground turkey, onion, and garlic, cooking until the turkey is no longer pink, about 5-7 minutes.
3. Stir in the spinach, salt, black pepper, and oregano, cooking for another 2 minutes until the spinach wilts. Remove from heat and mix in the cooked quinoa.
4. Spoon the turkey mixture into the bell peppers, packing it down lightly. Top each pepper with mozzarella cheese.
5. Bake for 25-30 minutes, until the peppers are tender and the cheese is bubbly and golden.

The combination of juicy turkey, earthy spinach, and creamy mozzarella stuffed into sweet bell peppers creates a satisfying contrast of flavors and textures that’s sure to please.

Tip: For an extra kick, add a pinch of red pepper flakes to the turkey mixture before stuffing the peppers.

Whole Wheat Pasta with Marinara Sauce

There’s something incredibly comforting about a bowl of whole wheat pasta tossed in a rich, homemade marinara sauce. It’s a simple dish that feels like a hug in a bowl, perfect for those nights when you want something wholesome without spending hours in the kitchen.

Ingredients

• 8 oz whole wheat pasta
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1/2 tsp red pepper flakes
• 1 can (28 oz) crushed tomatoes
• 1 tsp sugar
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh basil, chopped

Instructions

1. Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente, about 8-10 minutes. Drain and set aside.
2. While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the minced garlic and red pepper flakes, sautéing for about 1 minute until fragrant.
3. Pour in the crushed tomatoes, then stir in the sugar, salt, and black pepper. Bring the sauce to a simmer, then reduce the heat to low and let it cook for 10 minutes, stirring occasionally.
4. Add the cooked pasta to the skillet with the marinara sauce, tossing to coat evenly. Stir in the fresh basil just before serving.

The slight nuttiness of the whole wheat pasta pairs beautifully with the bright, tangy marinara, creating a dish that’s both hearty and refreshing. It’s a testament to how a few quality ingredients can come together to make something truly special.

Tip: For an extra layer of flavor, sprinkle some grated Parmesan cheese on top before serving.

Roasted Sweet Potato and Kale Salad

This Roasted Sweet Potato and Kale Salad is a vibrant, nutrient-packed dish that brings a delightful contrast of textures and flavors to your table.

Ingredients

• 2 medium sweet potatoes, peeled and diced into 1-inch cubes
• 1 bunch kale, stems removed and leaves torn into bite-sized pieces
• 2 tbsp olive oil, divided
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp garlic powder
• 1/4 tsp smoked paprika
• 2 tbsp balsamic vinegar
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped walnuts, toasted

Instructions

1. Preheat your oven to 400°F. Toss the sweet potatoes with 1 tbsp olive oil, 1/2 tsp salt, 1/4 tsp black pepper, 1/4 tsp garlic powder, and 1/4 tsp smoked paprika. Spread them on a baking sheet in a single layer.
2. Roast for 25 minutes, stirring halfway through, until the sweet potatoes are tender and golden.
3. In a large bowl, massage the kale with the remaining 1 tbsp olive oil until it begins to soften, about 2 minutes.
4. Add the roasted sweet potatoes to the kale. Drizzle with 2 tbsp balsamic vinegar and toss to combine.
5. Top the salad with 1/4 cup crumbled feta cheese and 1/4 cup chopped toasted walnuts before serving.

The magic of this salad lies in the kale’s transformation from tough to tender with just a bit of massage, making it a perfect base for the sweet and smoky roasted potatoes.

Tip: For an extra flavor boost, let the salad sit for 10 minutes after adding the balsamic vinegar to allow the kale to slightly wilt and absorb the dressing.

Avocado and Chickpea Wrap

Looking for a quick, nutritious lunch that packs a punch of flavor? This Avocado and Chickpea Wrap is your go-to, combining creamy avocado with hearty chickpeas for a satisfying meal.

Ingredients

• 1 ripe avocado, mashed
• 1 cup canned chickpeas, drained and rinsed
• 1/4 cup red onion, finely diced
• 1 tbsp lime juice
• 1/2 tsp ground cumin
• 1/4 tsp salt
• 2 large whole wheat tortillas
• 1/2 cup baby spinach

Instructions

1. In a medium bowl, combine the mashed avocado, chickpeas, red onion, lime juice, ground cumin, and salt. Mix well until all ingredients are evenly distributed.
2. Lay the tortillas flat on a clean surface. Divide the baby spinach evenly between the two tortillas, spreading it out in the center.
3. Spoon the avocado and chickpea mixture over the spinach on each tortilla, spreading it out to cover the spinach.
4. Fold the sides of the tortillas in, then roll them up tightly from the bottom to enclose the filling.
5. Cut each wrap in half diagonally and serve immediately, or wrap in foil for an easy on-the-go meal.

The creamy texture of the avocado paired with the earthy chickpeas and a hint of lime creates a refreshing flavor profile that’s hard to resist.

Tip: For an extra crunch, add a handful of shredded carrots or sliced cucumbers to the wrap before rolling.

Berry and Almond Smoothie

Start your morning with a burst of energy and flavor with this Berry and Almond Smoothie, a perfect blend of sweet and nutty that’s as nutritious as it is delicious.

Ingredients

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 banana, peeled and sliced
• 1/2 cup almond milk
• 1 tbsp almond butter
• 1 tsp honey (optional)
• 1/2 cup ice cubes

Instructions

1. In a blender, combine 1 cup mixed berries, 1 sliced banana, 1/2 cup almond milk, 1 tbsp almond butter, and 1 tsp honey (if using).
2. Blend on high speed until the mixture is smooth, about 30 seconds.
3. Add 1/2 cup ice cubes and blend again until the smoothie is thick and frosty, about another 30 seconds.
4. Pour into a glass and serve immediately for the best texture and flavor.

The creamy almond butter adds a rich depth to the bright berry flavors, making this smoothie a standout breakfast or snack option.

Tip: For an extra protein boost, add a scoop of your favorite vanilla or unflavored protein powder before blending.

Lentil Soup with Carrots and Celery

Warm up your kitchen with this hearty Lentil Soup with Carrots and Celery, a comforting bowl that’s as nutritious as it is delicious.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 cup dried green lentils, rinsed
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh parsley

Instructions

1. Heat 1 tablespoon olive oil in a large pot over medium heat. Add the onion, carrots, and celery, cooking for 5 minutes until softened.
2. Stir in 3 minced garlic cloves and cook for 1 minute until fragrant.
3. Add 1 cup dried green lentils, 4 cups vegetable broth, 1 teaspoon ground cumin, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Bring to a boil, then reduce heat to low and simmer for 25 minutes, or until lentils are tender.
4. Stir in 2 tablespoons fresh lemon juice and 2 tablespoons chopped fresh parsley before serving.

The bright lemon juice and fresh parsley add a refreshing zing to this earthy lentil soup, making it a standout dish that’s perfect for any season.

Tip: For an extra creamy texture, blend half of the soup before adding the lemon juice and parsley.

Greek Yogurt with Nuts and Honey

Start your morning with a touch of Mediterranean flair—this Greek Yogurt with Nuts and Honey is creamy, crunchy, and just sweet enough to feel like a treat.

Ingredients

• 1 cup Greek yogurt (full-fat recommended for creaminess)
• 2 tbsp honey (plus extra for drizzling)
• 1/4 cup mixed nuts (almonds, walnuts, and pistachios), roughly chopped
• 1/2 tsp cinnamon

Instructions

1. Spoon the Greek yogurt into a serving bowl, spreading it evenly.
2. Drizzle the 2 tbsp of honey over the yogurt, ensuring it covers the surface lightly.
3. Sprinkle the chopped mixed nuts evenly over the yogurt and honey.
4. Finish by dusting the cinnamon across the top for a warm spice note.

The contrast between the creamy yogurt, crunchy nuts, and sweet honey makes every spoonful a delightful mix of textures and flavors. It’s a simple dish that feels indulgent without any fuss.

Tip: For an extra crunch, toast the nuts in a dry pan over medium heat for 2-3 minutes before chopping and adding to the yogurt.

Oatmeal with Fresh Fruits and Nuts

Start your morning with a bowl of comforting oatmeal, jazzed up with the crunch of nuts and the sweetness of fresh fruits for a breakfast that feels both nourishing and indulgent.

Ingredients

• 1 cup rolled oats
• 2 cups water
• 1/2 cup milk (any kind)
• 1 tbsp honey
• 1/2 tsp cinnamon
• 1/4 tsp salt
• 1/2 cup mixed fresh fruits (such as bananas, berries, or apples), chopped
• 2 tbsp mixed nuts (such as almonds, walnuts, or pecans), chopped

Instructions

1. In a medium saucepan, bring 2 cups of water to a boil. Stir in 1 cup of rolled oats and reduce heat to medium-low. Cook for about 5 minutes, stirring occasionally, until the oats have absorbed most of the water.
2. Add 1/2 cup milk, 1 tbsp honey, 1/2 tsp cinnamon, and 1/4 tsp salt to the saucepan. Continue to cook for another 2-3 minutes, stirring frequently, until the oatmeal reaches your desired consistency.
3. Remove the saucepan from the heat. Divide the oatmeal into two bowls and top each with 1/4 cup of mixed fresh fruits and 1 tbsp of mixed nuts.

The contrast of creamy oatmeal with the fresh burst of fruits and the satisfying crunch of nuts makes every spoonful a delightful experience. Perfect for those mornings when you need a quick yet wholesome start.

Tip: For an extra flavor boost, toast the nuts lightly before adding them to your oatmeal.

Grilled Shrimp Skewers with Vegetables

Fire up the grill for these succulent Grilled Shrimp Skewers with Vegetables, a perfect blend of smoky flavors and crisp, colorful veggies that’s sure to be a hit at any backyard gathering.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 1 red bell pepper, cut into 1-inch pieces
• 1 yellow bell pepper, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon lemon juice
• Wooden or metal skewers

Instructions

1. Preheat your grill to medium-high heat (about 375°F to 400°F).
2. In a large bowl, combine the shrimp, red bell pepper, yellow bell pepper, and red onion.
3. In a small bowl, whisk together the olive oil, minced garlic, smoked paprika, salt, black pepper, and lemon juice.
4. Pour the marinade over the shrimp and vegetables, tossing to coat evenly. Let marinate for 15 minutes.
5. Thread the shrimp and vegetables onto skewers, alternating between shrimp and vegetables.
6. Grill the skewers for 2-3 minutes per side, or until the shrimp are pink and opaque and the vegetables are slightly charred.

The magic of these skewers lies in the smoky paprika and garlic marinade that infuses every bite with depth, while the quick grilling keeps the shrimp juicy and the veggies crisp-tender.

Tip: If using wooden skewers, soak them in water for 30 minutes before grilling to prevent burning.

Spinach and Mushroom Omelette

Start your morning with a fluffy and flavorful Spinach and Mushroom Omelette, packed with fresh veggies and melted cheese for a satisfying breakfast.

Ingredients

• 3 large eggs
• 1/4 cup fresh spinach, chopped
• 1/4 cup mushrooms, sliced
• 1/4 cup shredded cheddar cheese
• 1 tbsp butter
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a bowl, whisk the eggs with salt and black pepper until well combined.
2. Heat butter in a non-stick skillet over medium heat until melted. Add mushrooms and sauté for 2 minutes until soft.
3. Add spinach to the skillet and cook for another minute until wilted.
4. Pour the egg mixture over the veggies, tilting the pan to spread evenly. Cook for 2 minutes without stirring.
5. Sprinkle cheddar cheese over one half of the omelette. Fold the other half over the cheese and cook for another minute until the cheese melts.
6. Slide the omelette onto a plate and serve warm.

The secret to this omelette’s richness is the layer of melted cheddar that oozes out with every bite, perfectly complementing the earthy mushrooms and fresh spinach.

Tip: For an extra fluffy omelette, add a splash of milk to the eggs before whisking.

Beef and Vegetable Stew

Nothing warms the soul quite like a hearty Beef and Vegetable Stew, perfect for those chilly evenings when you crave something comforting yet nutritious.

Ingredients

• 1.5 lbs beef chuck, cut into 1-inch cubes
• 2 tbsp olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 4 carrots, sliced into 1/2-inch pieces
• 3 celery stalks, sliced into 1/2-inch pieces
• 4 cups beef broth
• 2 tbsp tomato paste
• 1 tsp dried thyme
• 1 tsp salt
• 1/2 tsp black pepper
• 2 bay leaves
• 3 potatoes, peeled and cut into 1-inch cubes
• 1 cup frozen peas

Instructions

1. Heat olive oil in a large pot over medium-high heat. Add beef cubes and brown on all sides, about 5 minutes. Remove beef and set aside.
2. In the same pot, add onion and garlic, sautéing until softened, about 3 minutes.
3. Stir in carrots and celery, cooking for another 5 minutes.
4. Return the beef to the pot. Add beef broth, tomato paste, thyme, salt, pepper, and bay leaves. Bring to a boil, then reduce heat to low, cover, and simmer for 1 hour.
5. Add potatoes and continue to simmer, covered, for another 30 minutes or until potatoes are tender.
6. Stir in frozen peas and cook for an additional 5 minutes. Remove bay leaves before serving.

The slow simmering melds the flavors beautifully, while the peas add a pop of color and sweetness that balances the richness of the beef.

Tip: For an even deeper flavor, let the stew sit overnight in the fridge before reheating and serving.

Apple and Walnut Salad

This Apple and Walnut Salad is a crisp, refreshing dish that brings a delightful crunch and a hint of sweetness to your table, perfect for those who love a quick yet satisfying meal.

Ingredients

• 2 cups mixed greens (spinach and arugula work great)
• 1 large apple, thinly sliced
• 1/2 cup walnuts, roughly chopped
• 1/4 cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a large bowl, combine the mixed greens, sliced apple, chopped walnuts, and crumbled feta cheese.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and black pepper until well blended.
3. Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.
4. Serve immediately to enjoy the crisp texture of the apples and the crunch of the walnuts against the creamy feta.

The contrast of textures and the balance of sweet and tangy flavors make this salad a standout dish that’s as pleasing to the palate as it is to the eye.

Tip: For an extra crunch, toast the walnuts in a dry skillet over medium heat for 3-5 minutes before adding them to the salad.

Homemade Hummus with Whole Grain Crackers

Nothing beats the creamy, dreamy texture of homemade hummus paired with crunchy whole grain crackers—a perfect snack for any time of the day.

Ingredients

• 1 (15 oz) can chickpeas, drained and rinsed
• 1/4 cup tahini
• 1/4 cup fresh lemon juice
• 2 tbsp olive oil
• 1 garlic clove, minced
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 2-3 tbsp water
• Whole grain crackers, for serving

Instructions

1. In a food processor, combine the chickpeas, tahini, lemon juice, olive oil, minced garlic, ground cumin, and salt. Process until smooth, about 1 minute.
2. With the processor running, slowly add 2-3 tbsp of water, one tablespoon at a time, until the hummus reaches your desired consistency.
3. Transfer the hummus to a serving bowl and drizzle with a little extra olive oil if desired. Serve immediately with whole grain crackers or refrigerate for up to 5 days.

The secret to this hummus’s ultra-smooth texture? Processing the ingredients while gradually adding water to achieve that perfect, creamy consistency.

Tip: For an extra flavor boost, try garnishing your hummus with a sprinkle of paprika or a handful of chopped fresh parsley before serving.

Roasted Beet and Goat Cheese Salad

This Roasted Beet and Goat Cheese Salad is a vibrant, flavor-packed dish that’s as pleasing to the eye as it is to the palate, perfect for adding a pop of color to your dinner table.

Ingredients

• 4 medium beets, trimmed and scrubbed
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 cups mixed greens
• 1/2 cup crumbled goat cheese
• 1/4 cup chopped walnuts
• 2 tbsp balsamic vinegar

Instructions

1. Preheat your oven to 400°F. Toss the beets with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Wrap them in foil and roast for 45 minutes until tender when pierced with a fork.
2. Let the beets cool slightly, then peel and slice them into wedges.
3. In a large bowl, combine the mixed greens, sliced beets, crumbled goat cheese, and chopped walnuts.
4. In a small bowl, whisk together the remaining 1 tbsp olive oil and 2 tbsp balsamic vinegar. Drizzle over the salad and toss gently to combine.

The earthy sweetness of the roasted beets pairs beautifully with the creamy tang of goat cheese, while the walnuts add a delightful crunch. It’s a salad that’s sure to impress with minimal effort.

Tip: For an extra flavor boost, toast the walnuts in a dry skillet over medium heat for 2-3 minutes before adding them to the salad.

Chicken and Vegetable Kabobs

Grilling season calls for something colorful and easy to whip up—these Chicken and Vegetable Kabobs are just the ticket, offering a perfect blend of juicy chicken and crisp veggies.

Ingredients

• 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 red bell pepper, cut into 1-inch pieces
• 1 yellow bell pepper, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• 1 zucchini, sliced into 1/2-inch rounds
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp dried oregano

Instructions

1. Preheat your grill to medium-high heat (about 375°F to 400°F).
2. In a large bowl, whisk together olive oil, lemon juice, minced garlic, salt, black pepper, and dried oregano.
3. Add chicken cubes to the bowl, tossing to coat evenly. Let marinate for at least 15 minutes.
4. Thread the marinated chicken, bell peppers, red onion, and zucchini onto skewers, alternating between ingredients.
5. Grill the kabobs for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are slightly charred.

The magic of these kabobs lies in the marinade—it infuses the chicken with a zesty, herby flavor that pairs beautifully with the smoky char of the veggies.

Tip: Soak wooden skewers in water for 30 minutes before grilling to prevent them from burning.

Zucchini Noodles with Tomato Sauce

Looking for a light yet satisfying meal? These zucchini noodles with tomato sauce are a fresh take on a classic, offering all the comfort without the carbs.

Ingredients

• 4 medium zucchinis, spiralized
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp sugar
• 1/4 cup fresh basil, chopped
• 1/4 cup grated Parmesan cheese

Instructions

1. Heat olive oil in a large skillet over medium heat. Add garlic and sauté for 1 minute until fragrant.
2. Add crushed tomatoes, salt, black pepper, and sugar. Stir to combine and simmer for 10 minutes, stirring occasionally.
3. Add zucchini noodles to the skillet and toss gently to coat with the sauce. Cook for 2-3 minutes until the noodles are just tender.
4. Remove from heat and stir in fresh basil.
5. Serve immediately, topped with grated Parmesan cheese.

The magic of this dish lies in the zucchini noodles’ ability to soak up the rich tomato sauce while maintaining a delightful crunch. It’s a perfect example of how simple ingredients can create a meal that’s both nutritious and indulgent.

Tip: For an extra kick, add a pinch of red pepper flakes to the sauce while it simmers.

Conclusion

We hope these 20 heart-healthy DASH diet recipes inspire your kitchen adventures! Perfect for beginners, each dish is a step toward delicious, nutritious eating. Try them out, share your favorites in the comments, and don’t forget to pin this roundup on Pinterest for your next meal planning session. Happy cooking!