#lowsodium

Turkey Taco Bites

Sweet mini peppers make these turkey taco bites both tasty and healthy. Great as snacks, for parties, or tapas as small bites, a dash of zero sodium chili sauce makes these bites pop! Heart-healthy, packed with potassium and flavor and they look beautiful on any plate! Ingredients: (Makes 36 bites) 1lb organic ground turkey ½ white onion (diced) 18 sweet mini peppers ½ cup low sodium chicken broth (or water) 2 cloves garlic (minced) ¼ cup fresh cilantro (chopped) 1 teaspoon c

Cilantro Lime Shrimp Salad

Zesty and tangy, this grilled shrimp salad is simple to make and packed with layers of summer flavor. Perfect for a summer lunch or dinner outside, it's also heart-healthy and DASH-friendly. Ingredients: (Makes 4 entrée portions) 1lb raw shrimp (peeled, deveined, tails on) 5 – 8oz organic spinach & mixed greens blend ¼ cup shredded carrots ½ red pepper (diced) ½ red onion (diced) 1 Tablespoon chili powder ½ Tablespoon garlic powder ½ lime (juice) Dressing 1½ limes (zested an

Sun-Dried Tomato Hummus

This brightly flavored hummus is easy and tasty! It's a crowd pleaser that's low in sodium but filled with great nutrition and fresh flavor! If you enjoy hummus but turning the label to see all of the sodium on the label, try this recipe! It makes the perfect snack or party plate with crostini or crackers. Enjoy! Ingredients: (Makes 2.5 cups of hummus) 1 can organic garbanzo beans (or reduced sodium) ¼ cup sun dried tomatoes (drained, chopped) ¼ cup extra virgin olive oil 1

Tomato & Cucumber Gazpacho

This quick and simple low sodium recipe takes just a few ingredients and a blender to prepare! Perfect for a simple lunch or cool dinner amid hot summer nights. Garnish with your favorite crouton, baguette or fresh herbs from the garden. Ingredients: (Makes 8 cups of soup) 1lb organic tomatoes (or 28oz can reduced sodium tomatoes) 2 small (Persian) cucumbers, diced ½ red pepper, chopped 1 clove garlic, minced 2 Tablespoons red wine vinegar ¼ cup extra virgin olive oil ¼ teasp

Protein Pancakes & Strawberries

Get a great start to the day with these vanilla pancakes. Simple and quick to make, soft and creamy vanilla, these taste decadent but are quite heart healthy! Ingredients: (Makes 12 pancakes) 4 organic eggs ¾ cup oats ¼ cup vanilla protein powder 2 ripe bananas, peeled ½ teaspoon cinnamon ½ teaspoon vanilla extract Preparing this recipe: In a blender combine eggs, bananas and oats to combine for 30-45 seconds. Add protein, cinnamon and vanilla and blend to a thick and smooth

Strawberries & Spinach Salad

Looking for a fun twist on a healthy spinach salad? Strawberries, walnuts and a reduced balsamic vinaigrette layer on naturally sweet flavor. Grill a chicken breast or your favorite protein to create a filling and flavorful meal! Ingredients: (Makes 4 servings) 10oz – 16oz baby spinach (depending on your appetite for greens!) 2 cups organic strawberries, hulled and sliced ¼ cup Parmesan cheese ¼ red onion, diced 2 Tablespoons honey glazed walnuts Optional: 1lb chicken breasts

Lemon Bars (Gluten Free)

Looking for a sweet but light dessert bite? These lemon bars have an almond shortbread crust that's crumbly good. This gluten free recipe is heart healthy and DASH-friendly. Ingredients: (Makes 24 squares) The Crust: 1 ½ cup cassava flour (or your preferred flour) 5 Tablespoons of maple syrup ¼ cup softened butter or coconut oil ¼ water ½ teaspoon almond extract ¼ teaspoon salt The Filling: 3 lemons (Meyer lemons are my favorite), zest and 2/3 cup lemon juice ½ cup maple syru

Lemon Shrimp Chickpea Spaghetti

Ready to make the healthy switch to chickpea spaghetti? Protein rich, high fiber, low sugar chickpea pasta soaks up the lemony sauce making this a tasty, simple and affordable meal! This entrée serves 4 and can be made for under $10 with just a few ingredients. Healthy eating doesn't have to be expensive! Lemon Shrimp Chickpea Spaghetti Ingredients: (Makes 4 servings) 8oz chickpea spaghetti 1 pound raw shelled, deveined shrimp 2 lemons (zest and juice) ½ cup olive oil ½ cup g

Mediterranean Chickpea Pasta Salad (Gluten-Free)

Mediterranean Pasta Salad recipe and photo by prettyhealthyplate.com

Thai Peanut Tuna Salad (Low Sodium)

If you're looking to satisfy a craving for Thai food, this DASH-friendly recipe delivers a crunchy, peanut-y, tasty cool tuna salad bite! Perfect on a hot summer day - for a casual lunch or dinner, or for meal-prepping for a busy week, make a batch of this zesty Thai tuna salad recipe. Bonus! It gets even tastier over time in the fridge. If you've never cooked Thai at home, this recipe calls for two items that might be new to your fridge or pantry. Grated ginger and sesame oi

Pizza Stuffed Peppers (Low Sodium)

To satisfy your pizza craving with all of the flavor but none of the carbs or guilt, this stuffed red pepper recipe definitely satisfies. It's DASH-friendly and makes a great meal to prep and enjoy all week long for lunch or dinner! I love mushrooms, but if you aren't a fan, simply substitute organic black beans instead. Simple to prep, assemble then roast in the oven, this is a great meal or addition to your next gathering. Ingredients: 1 lb. Organic ground turkey 2 cups whi

Pear & Arugula Chicken Salad (Low Sodium)

This salad is our new go-to for a hearty lunch, a lighter dinner, or any lunch gathering with friends! Packed with arugula, radicchio, pears, chicken and other fun pops of flavor (almonds, Parmesan, croutons anyone?), this salad is both beautiful and deliciously healthy! The radicchio adds a gorgeous deep red color and is loaded with healthy vitamins K and B for extra nutritional umph to this stunning salad. Ingredients: 5 cups of baby arugula 10 leaves (partial head) of radi

Potato, Arugula & Leek Soup (Low Sodium)

This bright and comforting potato leek soup is perfectly smooth and satisfying on a chilly day. The rich balance of luscious potatoes and leeks get an airy lift from the lemon and arugula making this potassium-rich soup so silky, so healthy. It's a simple - make a pot, take to work all week kind of lunch. Finished with a swirl of sour cream, it's picture perfect too! Enjoy! Ingredients: 3 leeks (trim off the green tops and root bottom, wash and chop the white into thin coins)

Baked Fish Tacos (Low Sodium)

When you're dreaming of warm sandy beaches and sunsets, nothing transports you there faster than a spicy fish tacos plate! This DASH-friendly recipe uses zesty Mexican herbs and spices to dial up the flavor of your flaky, baked cod tacos! Corn tortillas, black beans, favorite pico de gallo and a drizzle of chili pepper crema makes for a tasty (and healthy) taco night. This recipes makes 4 tacos, so double or triple up this recipe as you see fit for a larger meal or party! Ing

Veggie Egg Bites (Low Sodium, Breakfast-To-Go)

Planning meals ahead of a busy week makes all the difference in maintaining a consistent DASH-friendly day at work or on the go. I have come to enjoy my Sunday morning routine of making breakfast to enjoy while batching some simple go-to meals to carry with me through the busy week ahead. Make-ahead veggie egg bites are filled with DASH-friendly ingredients and will keep in the refrigerator all week long for a breakfast to grab and go. This batch recipe fills your muffin tins

Italian Turkey Sausage & Peppers Pasta (Low Sodium)

Who says pasta is a no-no on the DASH diet? This one's not! Your favorite Italian flavors are perfectly celebrated in this DASH-friendly people pleaser. Whole grain penne pasta paired with tasty hot Italian turkey sausage, peppers, onions and baby spinach is tossed in a creamy sauce that won't disappoint even the non-DASHers at your table. Potassium, whole grain and veggie rich with decadent turkey sausage and a salty Parmesan and fresh basil finish make every bite of this pa

DIY drink décor that dazzles!

Cheerful cubes and sparking tinsel stirrers make every drink delightful and dazzling! For your next sparkling water on the rocks chill your favorite fruit pieces, herb or an edible flower into your cubes for a festive and flavorful finishing touch. Or add a sparkling finish to your favorite mocktail with simple sparkly tinsel stirrers that turn every drink into a party! Cheerful Chilled Cubes - What you'll need: Water (for perfectly clear cubes, use distilled water that has b

Almond Cardamom Iced Tea Latte

One of the healthiest trends for 2019 is the mocktail movement! From Baby Boomers to Millennials, there's a new movement to socialize without alcohol - for better health and happiness. Yay for DASHers! Get ready to dial up your mocktail game. Celebrate YOU with better-for-you beverages like this one and others I've created in the SIP section. I drink water because I have to, but I LOVE sipping on something fun and flavorful to complement my meal or when entertaining! Living a

Peach Cranberry Crisp

For the DASH dieter, the holidays can go smoothly with a few DASH-friendly swaps to help keep your sodium intake on track. Packed with organic fruit and cinnamon, and topped with an oat and whole grain crumble this warm fruit crisp is the perfect balance of sweet and tart! This recipe works well for lots of frozen fruit combinations, but I love to pair tart cranberries with sweet peaches for a balanced and colorful dessert that celebrates the bounty and colors of the holidays

Mesquite Chicken Flatbread (Low Sodium)

The first thing I fretted about losing most when I started my DASH journey was pizza night. I've worked for some of American's finest pizza companies in my restaurant marketing career and even competed in hand-tossing pizza dough contests. But, the truth is, between the dough, toppings and cheese, the sodium levels on restaurant and most boxed pizza options take pizza night off the DASH household table. Until now... My Mesquite Chicken Flatbread recipe makes pizza night fun,