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Healthy Low-Sodium DASH Diet Salad Recipe for Heart Wellness

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A fresh, simple, and heart-healthy low-sodium salad inspired by the DASH diet principles, featuring crisp vegetables, creamy cottage cheese dressing, and crunchy walnuts.

Ingredients

Scale
  • 1 large cucumber, peeled and diced
  • 2 medium tomatoes, chopped
  • 1 cup shredded carrots
  • 1/2 cup thinly sliced red onion (optional)
  • 2 cups baby spinach or mixed greens
  • 1/4 cup fresh parsley, finely chopped
  • 2 tablespoons fresh dill, chopped (optional)
  • 1/2 cup cottage cheese, small-curd preferred, blended smooth
  • 1/4 cup walnuts, roughly chopped
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 small garlic clove, minced
  • 1 teaspoon Dijon mustard (low-sodium if possible)
  • Freshly ground black pepper, to taste
  • Optional add-ins: 1/4 cup cooked quinoa or chickpeas, fresh avocado slices

Instructions

  1. Rinse all fresh produce thoroughly under cold water. Peel the cucumber if the skin is thick or waxy, then dice into 1/2-inch chunks. Chop the tomatoes into similarly sized pieces. Shred the carrots using a box grater or food processor, and thinly slice the red onion if using. Set aside.
  2. Roughly chop baby spinach or mixed greens if leaves are large. Finely chop parsley and dill, discarding any tough stems.
  3. In a blender or food processor, combine cottage cheese, lemon juice, olive oil, minced garlic, Dijon mustard, and black pepper. Blend until smooth and creamy, scraping down sides as needed. Add water by teaspoon if dressing is too thick.
  4. In a large mixing bowl, combine cucumber, tomatoes, carrots, onion, greens, and herbs. Pour creamy dressing over salad and toss gently until evenly coated. Add chopped walnuts last to keep them crunchy.
  5. Taste and adjust pepper or lemon juice if needed. Fold in quinoa or chickpeas if using. Serve chilled or at room temperature.

Notes

Keep dressing separate until serving to maintain crispness of greens. Use gentle folding to avoid bruising. Toast walnuts lightly for enhanced flavor but watch carefully to avoid burning. Substitute cottage cheese with plant-based yogurt for dairy-free option. Adjust lemon juice and pepper to taste. Add honey or maple syrup if dressing is too tangy.

Nutrition

Keywords: low sodium salad, DASH diet, heart healthy salad, cottage cheese dressing, walnut salad, fresh vegetable salad, healthy eating

Find it online: https://piperplate.com/healthy-low-sodium-dash-diet-salad-recipe-for-heart-wellness-you-can-make-today/