The acronym DASH, standing for Dietary Approaches to Stop Hypertension, is a diet that has been designed for the treatment and prevention of high blood pressure or hypertension. The diet’s goal is to lower blood pressure without using any medication. Thus, it is a lifelong approach, meaning the diet is meant to be adopted for the long-term. A DASH diet may impose many restrictions on one’s daily diet. It can, therefore, become slightly difficult to plan and prepare meals.

However, there are a few DASH diet recipes that are easy and simple to cook and, at the same time, are flavorsome as well.

1. Chicken and berry salad
With loads of veggies and fruits, this delectable salad makes for a lean protein-filled meal for those on the DASH diet. To make this, you will need the following:

• 1 teaspoon of blackening spice mixture
• 4 ounces boneless and skinless chicken breast
• 1 cup romaine lettuce
• Veggies and berries of choice

Marinate the chicken breast with the salt-free spice mixture and grill at a temperature of 165 degrees F. In a bowl, make a bed of romaine lettuce strips and top it off with preferred veggies such as grated carrots, radishes, pea pods, cherry tomatoes, pepper strips, and red cabbage. You can also mix in sliced strawberries, raspberries, and blueberries. Place sliced chicken breast on top of the salad. Pour a favorite low-sodium vinaigrette over it. You can also use a mixture of olive oil and balsamic vinegar. However, keep in mind to use a very low amount of salt.

2. Flavorsome frittata
Breakfast, brunch, or dinner, whatever you prefer, frittatas are an easy and versatile meal option. For this, you will need the following;

• 6 eggs
• 1 cup of frozen sweet corn
• 1 cup sliced pepper strips
• 1 cup sliced grape tomatoes
• ¼ cup sliced onion
• 2 tablespoons canola oil
• 1 teaspoon fresh or dry basil
• Four ounces of shredded Colby-Jack cheese

In a bowl, lightly stir the eggs and basil. In a non-stick pan, heat the canola oil over medium heat. Sauté the pepper, onions, and sweet corn and add in the tomatoes. Pour the egg mixture after the onions turn translucent. Once the egg thickens, top it off with the cheese. Let the frittata brown under broiler for about 2 to 3 minutes. Keep in mind to use a pan with a metal handle as one with plastic will melt under the broiler.

3. Tuna salad
This healthy salad is perfect for lunch on a DASH diet. For this, the ingredients required include the following:

• 1 cup water-packed low sodium tuna
• 1 hard-boiled egg (diced)
• 1 cup diced celery
• 2 tablespoons light mayonnaise
• 1 cup romaine lettuce, pepper strips, grated carrot, grape tomatoes, and shredded red cabbage

In a bowl, mix together tuna, egg, celery, and mayo. Make the salad bed with romaine lettuce and sliced veggies. Top it off with the tuna and egg mixture.

4. Stuffed sweet potato and hummus dressing
This 5-ingredient recipe makes for a hearty and filling lunch for those on the DASH diet. To make a serving of this, the ingredients required include the following:

• 1 large sweet potato
• ¾ cup chopped kale
• 1 cup canned black beans
• ¼ cup hummus
• 2 tablespoons water

Clean the sweet potato and prick it all over with a fork. For 7 to 10 minutes, microwave on high until the potato is cooked through. Wash the kale thoroughly and let the water drain. In a medium saucepan, cover and cook the kale over medium heat. Stir it once a while until wilted. Add the beans and water if the pot becomes dry. Cook the mixture uncovered for 1 to 2 minutes until it is steaming hot. Split the sweet potato open and put in the kale mixture. In a small dish, mix water and hummus to get a light consistency and drizzle the dressing over the stuffed sweet potato.