Any dieter will agree that healthy foods aren’t always the most exciting. The Dietary Approaches to Stop Hypertension (or DASH) eating plan aims to incorporate convenient, tasty meals into your healthy diet, using only accessible ingredients that you likely have around the house. This NIH website offers a number of DASH-friendly recipes for every day of the week.

Here are three recipes you'll find there:

Chicken Salad
Just like the summer picnic favorite, this zesty chicken salad can be spread on sandwiches or placed on a bed of lettuce. Unlike its fattening counterpart, DASH’s chicken salad recipe contains less than 200 calories.

Vegetarian Spaghetti Sauce
Whether you follow a meat-free diet or not, this delicious spaghetti sauce tastes great over pastas or on other Italian dishes. It also contains only 479 mg of sodium per serving, significantly less than other sauces.

Chicken and Spanish Rice
A traditional dish with a zesty kick of flavor, this Spanish rice recipe contains much less sodium than other versions. By substituting brown rice for regular white rice and adding a variety of vitamin-rich vegetables, this fast and easy recipe can help you stay on track with healthy eating as well. 

To find the full week’s worth of DASH recipes, visit the NIH website here.

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