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Hummus:  

Any hummus recipe can be modified to fit the DASH diet by omitting the salt. Instead, season it with parsley, paprika, garlic, and fresh black pepper. Serve with red bell pepper, celery, and carrots for dipping.

Roasted Potatoes:  

Season a pound of diced russet potatoes with rosemary, black pepper, fresh parsley, and drizzle with olive oil. Toss in a large roasting pan. Roast covered at 400 for 25 minutes. Uncover and roast for another 25 minutes. 

Baked Cod and Capers:  

Take four cod filets and give them a squeeze of lemon. Bake at 350 for 20 minutes. While they bake, melt a tablespoon of butter in a frying pan and add a cup of low-sodium broth. Add four teaspoons of capers then pour over your fully cooked code filets. 

Balsamic Chicken:  

Dice a clove of garlic and eight rosemary sprigs. Mix them with olive oil and rub the herb blend onto a whole chicken. Sprinkle the chicken with fresh black pepper, place some rosemary sprigs in the cavity, and tie its legs. Roast for 90 minutes. While it roasts, mix 1/2 cup balsamic vinegar and a teaspoon of brown sugar in a saucepan. Drizzle over your roasted chicken.

Chipotle Shrimp:  

Rinse a pound of cooked and peeled shrimp with cold water. Dry and set aside. Dice a half teaspoon each of olive oil, garlic, chili powder, and oregano and add to two tablespoons of tomato paste. Brush onto both sides of the shrimp. Skewer the shrimp and grill three minutes per side.

Roasted Salmon:  

Rub two five-ounce salmon filets with olive oil. Roast at 425 for about 12 minutes. Top with a sprinkle of diced chives and tarragon. 

Veggie Calzone:  

Take any combination of vegetables you have on hand such as mushrooms, asparagus, spinach, and broccoli. Dice them and toss with olive oil. Sauté them for five minutes. Roll ¼ pound of premade whole wheat dough onto a floured surface. Stuff with veggies, fold, and brush the top of the dough with olive oil. Bake at 400 for 10 minutes.