The Everything Easy DASH Diet Cookbook: 200 Quick and Easy Recipes for Weight Loss and Better Health

The Everything Easy DASH Diet Cookbook: 200 Quick and Easy Recipes for Weight Loss and Better Health

The Everything Easy DASH Diet Cookbook: 200 Quick and Easy Recipes for Weight Loss and Better Health

The Everything Easy DASH Diet Cookbook: 200 Quick and Easy Recipes for Weight Loss and Better Health

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Overview

Discover 200 easy, delicious DASH (Dietary Approaches to Stop Hypertension) diet recipes that can be made in 30 minutes or less!

The DASH (Dietary Approaches to Stop Hypertension) diet is one of the best diets for lowering blood pressure and preventing diabetes and with a focus on fruits, vegetables, and low-fat dairy products, it is also one of the smartest and healthiest ways to lose weight without the use of medications.

In The Everything Easy DASH Diet Cookbook you will discover new ways of eating that can change your health—and your life! These easy-to-make recipes can be completed in 30 minutes or less so you no longer have to sacrifice taste or time to live a healthier lifestyle that leaves you feeling full and satisfied all day long!

Product Details

ISBN-13: 9781507215227
Publisher: Adams Media
Publication date: 01/12/2021
Series: Everything® Series
Sold by: SIMON & SCHUSTER
Format: eBook
Pages: 272
Sales rank: 177,248
File size: 106 MB
Note: This product may take a few minutes to download.

About the Author

Christy Ellingsworth is a food blogger, recipe creator, and founder of The Daily Dish (TheDailyDish.us). Since 2007, The Daily Dish has been providing low-sodium heart-healthy recipes, products, and more to thousands of daily readers. She lives in Portland, Maine.

Murdoc Khaleghi, MD is a physician, researcher, and author. Dr. Khaleghi has earned numerous research fellowships from institutions such as the American Heart Association, the National Institute of Health, the Howard Hughes Medical Institute, and Stein Institute for Research on Aging. He lives in Westfield, Massachusetts.

Table of Contents

Foreword: You Have the Power to Change Your Life 10

Introduction 12

1 The Dash Diet 15

What Does DASH Mean? 16

Does the Diet Work? 17

You Are What You Eat 18

What Your Body Sees 18

What You Should Eat 20

What Not to Eat 22

Summary 23

2 Breakfast 25

Swiss Cheese and Chive Mini Quiches 26

Maple Turkey Sausage 28

Scrambled Tofu with Mushrooms, Peppers, and Tomatoes 29

Scrambled Eggs with Apples, Sage, and Swiss 30

Diner-Style Home Fries 31

Homemade Granola 32

5-Spice Quinoa with Apples and Raisins 33

Coconut Rice with Dried Apricots and Mint 35

Hot Honey Porridge 36

Whole-Wheat Cinnamon Pancakes with Banana 37

Oven-Baked Apple Pancake 38

Orange Cornmeal Pancakes 39

Sweet Potato Breakfast Pie 40

Sunday Morning Waffles 41

Whole-Grain Spiced Pear Waffles 42

ABC Muffins 44

Whole-Wheat Strawberry Corn Muffins 45

Maple, Oatmeal, and Applesauce Muffins 46

3 Appetizers and Snacks 47

Coconut-Crusted Chicken with Spicy-Sweet Dipping Sauce 48

Vegetable Sushi 49

Zucchini Sticks 51

Spice-Rubbed Chicken Wings 52

Savory Stuffed Mushrooms 53

Baked Tofu with Tangy Dipping Sauce 54

Sweet and Spicy Salt-Free Pickles 55

Crunchy Coated Nuts 56

Cheesy Seasoned Popcorn 57

Mushroom, Swiss, and Jalapeño Quesadillas 58

Salt-Free-tos 60

Seasoned Sesame Kale Chips 61

Sweet Potato Crisps 62

Chewy Grahola Bars 63

Homemade Soft Pretzels 65

Whole-Grain Crackers with Rosemary, Garlic, and Parmesan 66

4 Dips, Condiments, Marinades, and Sauces 67

Basil Pesto 68

Cilantro Peanut Pesto 69

Sour Cream and Onion Dip 70

Holy Guacamole 71

Roasted Red Pepper Hummus 72

Garlic Lovers Hummus 73

Pineapple Salsa 74

Orange Cranberry Sauce 76

Spicy Lime, Cilantro, and Garlic Marinade 77

Mango Salsa 78

Roasted Tomato Salsa 79

Faux Soy Sauce 80

Asian-Inspired Low-Sodium Marinade 81

Salt-Free Mayonnaise 82

Spicy, Sweet, and Tangy Barbecue Sauce 83

Salt-Free Ketchup 84

Salt-Free Chili Seasoning 85

Salt-Free Italian Seasoning 86

5 Salads and Dressings 87

Edamame Salad with Corn and Cranberries 89

Tangy Three-Bean Salad with Barley 90

Fresh Corn, Pepper, and Avocado Salad 91

Garlic Potato Salad 92

Southwestern Beet Slaw 93

Salade Niçoise 94

Warm Kale Salad 96

Tabbouleh Salad 97

Tart Apple Salad with Fennel and Honey Yogurt Dressing 98

Thai Pasta Salad 99

Whole-Wheat Couscous Salad with Citrus and Cilantro 100

Simple Autumn Salad 101

Arugula with Pears and Red Wine Vinaigrette 103

Tuna Pasta Salad with Broccoli and Sun-Dried Tomatoes 104

Strawberry Vinaigrette 105

Lemon Vinaigrette 106

Apple Honey Mustard Vinaigrette 106

Italian Vinaigrette 107

Sesame Ginger Vinaigrette 107

Vegan Caesar Salad Dressing 108

6 Soups, Stews, and Chilis 109

Apple Butternut Soup 110

Easy Wonton Soup 111

Banana Coconut Soup with Tropical Fruit 112

Carrot Soup with Ginger 114

Black Bean Vegetable Soup 115

Basic Low-Sodium Broth 116

Cheesy Potato Chowder 117

Chicken Soup with Jalapeño and Lime 118

Garden Tomato Soup 119

Classic Chicken Noodle Soup 121

Kale Soup with Lemon and Tuna 122

Red Lentil Soup with Bacon 123

Mushroom Soup with Orzo 124

Sweet Potato and Chickpea Soup 125

Summer Vegetable Stew 126

Manhattan-Style Seafood Stew 127

Chicken, Corn, and Black Bean Chili 128

Two-Bean Tempeh Chili 130

7 Beef and Pork 131

30-Minute Ground Beef Pizza 132

Easy Spaghetti and Meatballs 133

Whole-Grain Pasta with Meat Sauce 134

Beef Tacos 135

Dirty Rice 136

Beef with Bok Choy 137

Beef with Pea Pods 139

Pressure Cooker Beef Bourguignon 140

Pressure Cooker Harvest Stew 141

Cottage Pie with Sweet Potato Crust 142

Seared Sirloin Steaks with Garlicky Greens 143

Barbecue Pizza with Ground Pork, Peppers, and Pineapple 144

Beef and Bean Burritos 146

Asian-Inspired Mini Meatloaves with Salt-Free Hoisin Glaze 147

Whole-Grain Rotini with Pork, Pumpkin, and Sage 148

Ginger and Garlic Pork Stir-Fry 149

Pork Chops with Sautéed Apples and Shallots 151

8 Fish and Seafood 153

Roasted Salmon with Lemon, Mustard, and Dill 154

Baked Tuna Cakes 155

Ahi Tuna with Grape Tomato Salsa 156

Tuna Noodle Casserole 158

Healthy Fish and Chips 159

Roasted Steelhead Trout with Grapefruit Sauce 160

Spicy Tilapia with Pineapple Relish 161

Southwestern Salmon 163

Salmon Cakes 164

Open-Faced Tuna Melts 165

Shrimp Creole 166

9 Chicken and Turkey 169

Grilled Tequila Chicken with Sautéed Peppers and Onion 170

Chicken, Black Bean, and Veggie Soft Tacos 171

Saucy Barbecued Chicken with Rice 173

Oven-Baked Chicken Tenders 174

Chicken with Rice, Lemon, and Kale 175

Honey Mustard Chicken Breasts 176

Chicken Curry with Creamy Tomato Sauce 177

Spicy Yogurt-Marinated Chicken Tenders 178

Low-Sodium Kung Pao Chicken 179

Tropical Chicken Salad Wrap Sandwiches 180

Grilled Chicken Patties 182

Broccoli, Ground Turkey, and Pesto Pizza 183

Ground Turkey Meatloaf Minis 184

Turkey and Brown Rice-Stuffed Peppers 185

Seasoned Turkey Burgers with Sautéed Mushrooms and Swiss 187

Lemon Thyme Turkey Meatballs 188

Ground Turkey Sloppy Joes 189

10 Vegan and Vegetarian Dishes 191

Sesame Tofu with Sautéed Green Beans 192

Whole-Grain Penne with Lemony Roasted Asparagus 194

Pesto Rice with Portabetla Mushrooms 195

Spicy Chickpea Tacos with Arugula 196

Kale-Stuffed Manicotti 197

Quinoa with Mixed Vegetables and Cilantro Peanut Pesto 198

10-Minute Thai Noodles 199

Asparagus, Swiss, and Ricotta Frittata 201

Zucchini Cakes 202

Amazing Veggie Casserole with Tofu Topping 203

Crustless Spinach Pie 204

Veggie Baked Ziti 205

Linguine with Plum Tomatoes, Mushrooms, and Tempeh 206

Coconut Cauliflower Curry 207

Spicy Red Lentil Dal with Vegetables 208

Black Bean Burgers 209

Sweet Potato and Black Bean Burritos 210

Spinach Burgers 212

Tofu Sloppy Joes 213

Falafel with Tzatziki 214

11 Side Dishes and Quick Breads 215

Lemon Parmesan Rice with Fresh Parsley 216

Roasted Root Vegetables with Orange and Thyme 217

Sweet and Savory Kale with Tomatoes 218

Roasted Red Peppers 219

Israeli Couscous with Sautéed Spinach, Bell Pepper, and Onion 221

Sautéed Spinach with Shallots and Garlic 222

Roasted Potatoes and Broccoli 223

Roasted Radishes and Brussels Sprouts 224

Carrots with Ginger, Cilantro, and Lime 225

Curried Butternut Squash 226

Wheat Berry Pilaf with Roasted Vegetables 227

Baked Spinach and Pea Risotto 228

Whole-Wheat Couscous with Plums, Ginger, and Allspice 230

Garlic Rosemary Mashed Potatoes 231

Sun-Dried Tomato Couscous with Pine Nuts, Garlic, and Basil 232

Baking Powder Biscuits 233

Soft and Crusty No-Rise Rolls 234

Irish Soda Bread 235

Perfect Corn Bread 236

Salt-Free Croutons 237

12 Desserts and Drinks 239

Vegan Chocolate Chip Cookies 240

Gingersnaps 241

Vegan Lemon Drops 243

Carrot Cake Cookies 244

Coconut Chocolate Chip Blondies 245

Mango Crumble 246

Mini Cornmeal Rhubarb Crisps 247

Peach Cobbler 248

Guilt-Free Chocolate Cupcakes 250

Pound Cake Minis 251

Vegan Rice Pudding 252

Homemade Banana Ice Cream 253

Jumbo Pumpkin Chocolate Chip Muffins 254

Crumb-Topped Mango Muffins 255

Strawberry Shortcake 257

Lemon Coconut Scones 258

Ruby Red Grapefruit Spritzers 259

Green Mango Smoothies 260

Orange Creamsicle Smoothies 261

Pumpkin Coconut Smoothies 262

Maple Mocha Frappé 263

Pifia Colada Smoothies 264

Christy's Cocktails 266

Thin Mint Cocoa 266

Donno's Mojitos 267

Standard Us/Metric Measurement Conversions 268

Index 269

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