DASH Diet Collection

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Low Sodium Dips

Homemade Salsa

Salsa is so easy to make and fresh salsa tastes the best, don’t eat those store bought salsa’s that are so high in sodium and sugar, try this recipe, it has only 4 mg of sodium in 2 tablespoons of salsa.

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  • 8 or 9 cocktail tomatoes (about 8 ounces), quartered
  • 2 green onions, white and light green parts only, chopped
  • 1 jalapeño pepper, seeded and chopped
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon fresh lime juice


  1. Place tomatoes, onions, jalapeño, cilantro, and lime juice into food processor or shop up finely to your required texture.
  2. Pulse until salsa is the consistency you like.
  3. Store in refrigerator for up to three days.
    If you don’t like spicy salsa, replace the jalapeno with about 1 tablespoon mild banana pepper or green bell pepper.

    Avocado Dip

    Avocado is one of those fruits you can never have enough recipes for, this dip can be eaten with some corn chips or add it to your main dish of chicken or fish to spice it up a little. This recipe has 51 mg of sodium in a ¼ cup of dip.
    Image result for avocado dip with sour cream



    • 1/2 cup fat-free sour cream
    • 2 teaspoons chopped onion
    • 1/8 teaspoon hot sauce
    • 1 ripe avocado, peeled, pitted and mashed


    In a small bowl, combine sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly, depending on the texture you like you can put it in a food processor to get this creamy version as per the photo above.

    Serve with baked tortilla chips, sliced vegetables or on your main meal of chicken or use it as a salad dressing.

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