40 DASH Recipes, Every One Under 600 mg Sodium
Eight breakfasts, twelve lunches, fourteen dinners and six snacks, each serving two, cooked without added salt: flavor comes from herbs, spices, lemon, garlic and roasting. Sodium, potassium, fiber, protein and calories per serving are worked out from USDA data for each ingredient. Delivered instantly as a printable PDF with a free bonus online edition.
You are purchasing The DASH Diet Recipe Book — a downloadable digital publication (50-page printable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
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Recipe values per serving
Eight sample recipes from the book with their USDA-based values. Every recipe stays under 600 mg sodium a serving.
| Recipe | Category | kcal | Sodium mg | Potassium mg | Fiber g |
|---|---|---|---|---|---|
| Banana Walnut Oatmeal | Breakfast | 380 | 92 | 718 | 7 |
| Peanut Butter Banana Toast | Breakfast | 281 | 149 | 594 | 6 |
| Lemony Lentil and Carrot Soup | Lunch | 338 | 192 | 1,074 | 9 |
| Black Bean and Corn Bowl | Lunch | 534 | 15 | 1,245 | 20 |
| Herb-Crusted Salmon with Brown Rice | Dinner | 578 | 197 | 1,030 | 5 |
| Lemon Baked Cod with Potatoes | Dinner | 330 | 92 | 1,465 | 6 |
| Black Bean Stuffed Sweet Potatoes | Dinner | 408 | 163 | 1,471 | 18 |
| Spiced Roasted Chickpeas | Snack | 253 | 9 | 379 | 10 |
USDA FoodData Central, SR Legacy. Values per serving, as printed in the book.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, printable tools rather than theoretical filler.
How the recipes work
Each recipe serves two, with sodium, potassium, fiber, protein and calories per serving. Tags for vegetarian, plant-based, fish, gluten-free, no cooking and freezes well, and a finder with all 40 recipes.
Breakfasts
Eight mornings: banana walnut oatmeal, a yogurt berry parfait, a spinach and pepper omelet, peanut butter banana toast, a sweet potato hash, a green smoothie, apple cinnamon muesli and cottage cheese with peaches.
Lunches and dinners
Twelve lunches (soups, salads, bowls and wraps) and fourteen dinners with salmon, cod, shrimp, chicken, turkey, pork tenderloin, tofu, lentils and beans.
Snacks and the shopping list
Six snacks, from unsalted almonds and an orange to air-popped popcorn, and a list of everything the recipes use, by aisle.
Three Steps, a Few Minutes a Day
Pick your recipes
Use the finder to choose by sodium, potassium or tag.
Shop no-salt-added
Beans, tomatoes and broth labeled "no salt added" keep the numbers as printed.
Cook for two
Short steps, with every number per serving on the page.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 50 A4 pages, ready to print or read on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Anyone following the DASH eating pattern.
- Cooks who want flavor without the salt shaker.
- People who like to see the numbers for every serving.
- It is not medical advice, and it does not replace the care your doctor gives you for high blood pressure.
- If you have kidney disease or were told to limit potassium, ask your doctor first: many recipes are rich in potassium.
- It is not a low-carb or keto cookbook.
Clinical Evidence & Scientific Grounding
The food groups follow the NHLBI DASH Eating Plan. Every number is worked out per ingredient from USDA FoodData Central (SR Legacy), using no-salt-added beans, tomatoes and broth as the recipes say.
This cookbook is an educational tool and does not replace personal advice from a dietitian or doctor.
Frequently Asked Questions
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