Dash Diet Cookbook
“Is it really possible to lower hypertension in 14 days? Or is this a complete scam?” As demonstrated by the 459 partici
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English Pages 198 Year 2021
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- Dash Diet Cookbook
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Table of contents :
Introduction
Benefits of this diet
What can you eat and can't eat?
Dash diet tips and tricks
Dash diet to lower heart pressure and to lose weight
Chapter 1.Breakfast
1.Quiche Lorraine
2.Breakfast Zucchini Bread
3.Granola
4.Cheddar Souffle
5.Mediterranean Omelette
6.Bacon Egg and Spinach Casserole
7.Biscuits and Gravy
8.Breakfast Tostada
9.Creamy Banana Oatmeal
10.Egg Salad
11.Homemade Bacon
12.Oatmeal Pancakes
13.Sausage and Potatoes Mix
14.Nice Wheat Muffins
15.Pumpkin Vanilla Smoothie
16.Shrimp Skillet
17.Coconut Yogurt with Chia Seeds
18.Chia Pudding
19.Egg Fat Bombs
20.Morning “Grits”
21.Scotch Eggs
22.Bacon Sandwich
23.Noatmeal
24.Breakfast Bake with Meat
25.Breakfast Bagel
26.Egg and Vegetable Hash
27.Cowboy Skillet
28.Feta Quiche
29.Bacon Pancakes
30.Waffles
Chapter 2.Soups and Chowders
31.Soup for the Day
32.Chipotle Squash Soup
33.Kale Verde
34.Escarole with Bean Soup
35.Chicken Squash Soup
36.Veggie and Beef Soup
37.Collard, Sweet Potato and Pea Soup
38.Bean Soup
39.Brown Rice and Chicken Soup
40.Broccoli Soup
41.Hearty Ginger Soup
42.Tasty Tofu and Mushroom Soup
43.Ingenious Eggplant Soup
44.Loving Cauliflower Soup
45.Garlic and Lemon Soup
46.Italian Wedding Soup
47.Taco Soup
48.Italian Sausage and Fennel Soup
49.Beef and Barley Soup
50.Cucumber Soup
Chapter 3.Salads
51.Apple Coleslaw with Buttermilk Dressing
52.Asian Slaw with Ginger Dressing
53.Crunchy, Broccoli Salad
54.Chopped Greek Salad
55.Iceberg Lettuce Wedge with Russian Dressing
56.Kale, Pear, and Bulgur Salad
57.Potato Salad with Asparagus and Peas
58.Lentil Goat Cheese Salad
59.Weeknight Tossed Green Salad
60.Baby Spinach and Strawberry Salad
61.Bean Salad with Orange Vinaigrette
62.Fresh Corn, Pepper, and Avocado Salad
63.Garlic Potato Salad
64.Creamy Low-Sodium Coleslaw
65.Southwestern Beet Slaw
66.Yellow pear and cherry tomato salad
67.Roast Beef Salad with Beets, Apple, and Horseradish
68.Classic Chicken Salad with romaine
69.Chinese Chicken Salad
70.Tarragon Chicken Salad with Grapes and almonds
71.Chipotle Chicken Chili Taco Salad
72.Cobb Salad
73.Autumn Turkey Salad with Apples and Dried Cranberries
74.Salmon Salade Ninoise
75.Warm Spinach Salad with Scallops and oranges
76.Shrimp, mango, and Black bean Salad
77.Watermelon, Basin, and Shrimp Salad
78.Tuna and Vegetable Salad
79.Tuna and White Beans Salad
80.Arugula, Peach, and Almond Salad
Chapter 4.Beef and Pork
81.Grilled Flank Steak with Peach Compote
82.Beef and Vegetable Stir-Fry
83.Taco-Stuffed Sweet Potatoes
84.Classic Pot Roast
85.Grilled Pork and Pineapple Kebabs
86.Beef Ragu with Creamy Polenta
87.Chili Garlic-Crusted Pork Chops
88.Pork Carnitas
89.Pork Tenderloin with Balsamic Cherry Pan Sauce
90.Barbecue Pork Sliders with Avocado Slaw
91.Curry-Rubbed Sirloin with Peanut Dipping Sauce
92.Sirloin, Shiitake, and Asparagus Stir-Fry
93.Beef and Mushrooms with Sour Cream–Dill Sauce
94.Filet Mignon au Poivre with Bourbon-Shallot Sauce
95.Spiced Roast Eye of Round
96.Beef Fajitas with Two Peppers
97.Ground Sirloin and Pinto Chili
98.Sirloin and Black Bean Burgers with Fresh Tomato Salsa
99.Beef and Bulgur Meat Loaf
100.Beef Ragù with Broccoli Ziti
Chapter 5.Poultry
101.Chicken Lettuce Wraps
102.Chicken Kabobs
103.Chicken Legs with Carrots
104.Chicken Thighs with Veggie
105.Chicken and Veggie Parcel
106.Olives-Stuffed Chicken Breast
107.Bruschetta Chicken
108.Chicken and Broccoli Casserole
109.Chicken and Olives Casserole
110.Chicken, Spinach and Mushrooms Casserole
111.Chicken with Pears
112.Chicken with Cranberries
113.Chicken with Spinach
114.Chicken with Cabbage
115.Chicken with Zucchini
116.Chicken with Bell Peppers
117.Chicken with Broccoli and Mushrooms
118.Chicken with Olives and Tomatoes
119.Chicken and Veggies Curry
120.Chicken and Beans Chili
Chapter 6.Seafood
121.Cheesy Salmon
122.Salmon with Dill
123.Salmon with Salsa
124.Salmon Parcel
125.Cod and Veggies Bake
126.Cod with Olives
127.Cod in Lemon Sauce
128.Sardine with Olives
129.Haddock in Tomato Sauce
130.Grouper Curry
131.Shrimp Lettuce Wraps
132.Garlicky Shrimp
133.Shrimp with Asparagus
134.Shrimp with Kale
135.Shrimp with Zucchini Pasta
136.Shrimp and Tomato Casserole
137.Prawns and Veggie Curry
138.Scallops with Broccoli
139.Scallops with Zucchini
140.Shrimp and Scallops with Veggies
Chapter 7.Vegan and Vegetarian
141.Portobello-Mushroom Cheeseburgers
142.Baked Chickpea -And-Rosemary Omelet
143.Chilled Cucumber-And-Avocado Soup with Dill
144.Southwestern Bean-And-Pepper Salad
145.Cauliflower Mashed Potatoes
146.Zucchanoush
147.Garden Stuffed Squash
148.Vegetarian Sloppy Joes
149.Tofu Stroganoff
150.Classic Hummus
151.Crispy Potato Skins
152.Roasted Chickpeas
153.Turmeric Cauliflower Florets
154.Vegetable Cheese Calzone
155.Mixed Vegetarian Chili
156.Zucchini Pepper Kebabs
157.Asparagus Cheese Vermicelli
158.Corn Stuffed Peppers
159.Stuffed Eggplant Shells
160.Southwestern Vegetables Tacos
161.Mushroom Florentine
162.Bean Hummus
163.Hasselback Eggplant
164.Vegetarian Kebabs
165.White Beans Stew
166.Marinated Tofu
167.Carrot Cakes
168.Vegan Chili
169.Aromatic Whole Grain Spaghetti
170.Chunky Tomatoes
171.Baked Falafel
172.Paella
173.Mushroom Cakes
174.Glazed Eggplant Rings
175.Sweet Potato Balls
176.Chickpea Curry
177.Quinoa Bowl
178.Vegan Meatloaf
179.Loaded Potato Skins
180.Vegan Shepherd Pie
181.Tofu and Green Bean Stir-Fry
182.Peanut Vegetable Pad Thai
183.Spicy Tofu Burrito Bowls with Cilantro Avocado Sauce
184.Sweet Potato Cakes with Classic Guacamole
185.Chickpea Cauliflower Tikka Masala
186.Eggplant Parmesan Stacks
187.Roasted Vegetable Enchiladas
188.Lentil Avocado Tacos
189.Tomato and Olive Orecchiette with Basil Pesto
190.Italian Stuffed Portobello Mushroom Burgers
191.Gnocchi with Tomato Basil Sauce
192.Creamy Pumpkin Pasta
193.Quinoa-Stuffed Peppers
194.Greek Flatbread with Spinach, Tomatoes and Feta
195.Mushroom Risotto with Peas
196.Loaded Tofu Burrito with Black Beans
197.Southwest Tofu Scramble
198.Black-Bean and Vegetable Burrito
199.Baked Eggs in Avocado
200.Vegetarian Lasagna
201.Moroccan-Inspired Tagine with Chickpeas and Vegetables
202.Roasted Brussels Sprouts
203.Broccoli Balls
204.Brown Rice Pilaf
205.Chunky Black-Bean Dip
206.Sweet Potato Rice with Spicy Peanut Sauce
207.Vegetable Red Curry
208.Black Bean Burgers
209.Summer Barley Pilaf with Yogurt Dill Sauce
210.Lentil Quinoa Gratin with Butternut Squash
Chapter 8.Side Dishes
211.Acorn squash with apples
212.Artichokes alla Romana
213.Asparagus with hazelnut gremolata
214.Baby minted carrots
215.Baked apples with cherries and almonds
216.Black bean cakes
217.Braised celery root
218.Braised kale with cherry tomatoes
219.Broccoli with garlic and lemon
220.Brown rice pilaf
221.Brussels sprouts with shallots and lemon
222.Cauliflower mashed 'potatoes.'
223.Cheesy baked zucchini
224.Chinese-style asparagus
225.Classic Boston baked beans
226.Sautéed Swiss Chard
227.Asian Style Asparagus
228.Aromatic Cauliflower Florets
229.Brussel Sprouts Mix
230.Braised Baby Carrot
231.Grilled Tomatoes
232.Parsley Celery Root
233.Garlic Black Eyed Peas
234.Corn Relish
235.Braised Artichokes
236.Spiced Eggplant Slices
237.Lentil Sauté
238.Italian Style Zucchini Coins
239.Light Wild Rice
240.Mashed Potato with Avocado
Chapter 9.Snacks
241.Avocado Wedges
242.Lemon Dip
243.Sweet Potato Dip
244.Beans Salsa
245.Green Beans Salsa
246.Carrot Spread
247.Tomato Dip
248.Salmon Bowls
249.Tomato and Corn Salsa
250.Baked Mushrooms
251.Beans Spread
252.Coriander Fennel Salsa
253.Brussels Sprouts Bites
254.Balsamic Walnuts Bites
255.Radish Chips
256.Carrot Cupcakes
257.Dash Diet Doughnuts
258.Grapefruit Granita
259.Stewed Plums
260.Lemon Cookies
261.Pineapple Bowls
262.Stuffed Peaches
263.Baked Oatmeal
264.Whole Wheat Pumpkin Pancakes
265.Tofu Chocolate Cake
Chapter 10.......................................................................................................Dessert
266.Banana Delight
267.Healthy Banana-Choco Ice Cream
268.Healthy Chocolate Mousse
269.Almond Rice Pudding
270.Apples and Cream Shake
271.Baked Stuffed Apples
272.Carrot-Cake Smoothie
273.Easy Cinnamon Baked Apples
274.Chocolate Cake in A Mug
275.Peanut Butter Banana “Ice Cream”
276.Banana-Cashew Cream Mousse
277.Grilled Plums with Vanilla Bean Frozen Yogurt
278.Key Lime Cherry “Nice” Cream
279.Oatmeal Dark Chocolate Chip Peanut Butter Cookies
280.Peach Crumble Muffins
281.Peanut Butter Banana Bread Bites
282.Toasted Almond Ambrosia
283.Apricot Biscotti
284.Apple and Berry Cobbler
285.Mixed Fruit Compote Cups
286.Berry Sundae
287.Grilled Apricots with Cinnamon
288.Grilled Peaches with Ricotta Stuffing and Balsamic Glaze
289.Grilled Pineapple
290.Red Sangria
291.Baked Apples Stuffed with Cranberries and Walnuts
292.Buttermilk Panna Cotta with Fresh Berries
293.Cantaloupe and Mint Ice Pops
294.Peach and Granola Parfaits
295.Easy Pear Crisp
Chapter 11........................................................................................................Sauces
296.Spaghetti Sauce
297.Tzatziki Sauce
298.Basil Butter & Sun-Dried Tomato Sauce
299.Black Bean Hummus
300.Simple Tomato Sauce
Chapter 12.......................................................................................21-Day Meal Plan
Chapter 13........................................................................................Conversion Table
Volume Equivalents (Liquid)
Volume Equivalents (Dry)
Oven Temperatures
Conclusion
