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

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)

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

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

Soup is often a go-to for many people trying to cut calories. The sad truth is that far too many soups are LOADED with sodium, and can really fuel hypertension. I shed a few tears turning labels early into my DASH diet journey, but had to bid a permanent farewell to many of my old standbys, which inspired me to develop my own DASH diet comfort soups starting with my year-round Tex-Mex favorite Chicken Tortilla soup! This recipe uses the low and slow 6-hr slow cooker method to

If you're a pumpkin spice latte OR a pumpkin pie lover, this healthy recipe is just for you! This DASH diet recipe puts your favorite autumn flavors in a healthy bowl of morning goodness in just two simple steps! Even better, the pumpkin spice puree batches last up to a week, if you can keep your spoon out of it! The pumpkin warm spices pair well with maple syrup and brown sugar to jazz up your morning oatmeal! This is my new fall favorite! Ingredients: Batch of Pumpkin Spic

Mmmmmmmm, a warm bowl of cinnamon oatmeal topped with banana and walnuts makes for the perfect DASH diet zero sodium start to your day. Loaded with potassium this heart-healthy breakfast leaves all of your daily recommended 1500mg of sodium for lunch and dinner. Any If you're like me and have a salty-tooth, saving those 1500mg for later in the day makes planning for a delicious dinner a lot more fun! This super simple recipes takes 5 mins tops and uses my favorite whole grain

I love chili all year long, but when cool fall temperatures arrive, there's nothing more comforting than a warm bowl of hearty chili. To mind DASH diet guidelines for a Lower Sodium (<1500mg of sodium per day), this DASH-friendly turkey chili is loaded with vegetables and low sodium / no sodium added ingredients so you can be in full control of your salt intake while still enjoying a tasty and heart-healthy bowl of goodness. When it comes to chili, my Texas and Midwestern roo

If you haven't yet jumped on the avocado toast wagon, there's no better time than now! I've enjoyed some truly scrumptious avocado toast, but when I searched for a version that works with the DASH diet (Dietary Approach to Stop Hypertension) I was at a loss. So I developed my own! Our beloved avocado is one of the best (and yummiest) potassium rich fruits (yep, the pit counts, it's officially a single-seed berry) and also packs potassium and healthy fat. This recipe packs an