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
