A recipe that follows the DASH diet.


The DASH diet was designed for patients with hypertension; it is centered around low-sodium meals that contain whole, unprocessed foods. The dash diet is correlated with lower rates of blood pressure, strokes, cardiac events, obesity and type two diabetes. It is one of the best overall diets and is also recommend by the American Heart Association.  

Here is a tasty and affordable lunch recipe that follows the DASH diet!

Kale salad 


  1. Chopped Kale  – extremely dense in vitamins, antioxidants, and minerals and seen in studies to increase HDL and lower LDL. 
  2. Extra-Virgin Olive Oil – known as a “healthy fat” that reduces chance of heart disease and diabetes. Also correlated with reducing blood pressure.  
  3. Lemon Juice – great source of vitamin C that also improves digestion and your skin. 
  4. Dijon Mustard – previously has correlated with reduced blood sugar levels. 
  5. Non-Fat Greek Yogurt – an amazing source of protein and probiotics. 
  6. 1 clove of garlic  – correlated with reducing blood pressure and LDL. 
  7. Pepper – Flavor without the sodium! known for antioxidant and anti-inflammatory properties. 
  8. Tomatoes – Rich in potassium, linked to reducing heart disease. 
  9. Quinoa – Healthier alternative compared to white rice or bread. It is higher in protein and fiber. 
  10. Walnuts – rich in omega-3, linked to reduction in heart disease.
  11. Bell Peppers – Good source of Vitamin C and Vitamin A and correlated with an increase in metabolism. 
  12. Cucumbers  High in electrolytes which increases hydration.

Dressing Recipe:  

  1. Put ½ cup non-fat greek yogurt into a bowl or mason jar.  
  2. Add ¼ cup of extra-virgin olive oil.  
  3. Add ¼ dijon mustard (dijon honey mustard also works). 
  4. Add 1-2 tablespoons of lemon juice. 
  5. Mince garlic and add 1 single clove. 
  6. Add pepper to taste. 
  7. Mix all ingredients very well until it blends. Feel free to add some water if the texture is too thick for your liking. You can also more of any ingredient depending on your preference.  


  1. Boil water for quinoa. Follow instructions that your quinoa bag states in terms of cooking time.  
  2. Chop up kale. Place in salad bowl and add in some lemon juice and olive oil.  
  3. Massage the kale with your hands. Massaging the kale with lemon juice and olive oil will help break down the vegetable and make it easier and tastier to eat.  
  4. Chop tomatoes, bell peppers, and cucumbers.  
  5. Mix together the rest of your salad ingredients (tomatoes, bell peppers, walnuts, shredded cheese).  
  6. Add salad dressing on top, feel free to put chicken or other additions in your salad!  



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