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The Ultimate Dash Diet Cookbook
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The Ultimate Dash Diet Cookbook
This cookbook explains in depth what the DASH diet is and how it can benefit you, there is no calorie counting on this diet.
It also features over 100 different mouthwatering recipes to help you start and stay
on this program. There are Breakfast, Lunch, Salads, Mason Jar, Appetizers, Dinner, Grilling, Snacks and Sides, Seafood, Slow Cooker, Soup, Vegetarian, Smoothie, Cocktail and Dessert recipes.
You will enjoy a diet rich in fruits, vegetables, lean meats/poultry/fish, heart
healthy fats and correct amounts of whole grain. So say goodbye to long empty calories and sodium high foods.
There is detailed information about Phase One and Phase Two of the Dash Diet
along with a 14 day meal plan to get you on the right path. Answers to FAQ’s.
The DASH plan incorporates more fruits and vegetables, low fat or nonfat dairy,
beans, and nuts than the others diets. Also rich in potassium, magnesium and
calcium
The diet is extremely effective for so many people it has been proven to reduce the
systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in
patients with high normal blood pressure, now called "pre-hypertension."
The DASH diet also features a high quotient of anti-oxidant rich foods thought by
some to retard or prevent chronic health problems including cancer, heart disease,
and stroke.
For the 5th year in a row, the expert panel from US News & World Report chose the
DASH diet as the Best Diet, Healthiest Diet, and the Best Diet for Diabetes. They
say, "DASH was developed to fight high blood pressure, not as an all-purpose diet.
But it certainly looked like an all-star to our panel of experts, who gave it high
marks for its nutritional completeness, safety, ability to prevent or control diabetes,
and role in supporting heart health.
The Dash Diet is easy to follow, it will not feel like a diet it will become an everyday
safe and nutritious way to eat and the weight loss will be one of the many benefits
you will be rewarded with.
Researchers have also found that the DASH diet is more effective than a low
oxalate diet in the prevention and treatment of kidney stones, specifically calcium
oxalate kidney stones.
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The Ultimate Dash Diet Cookbook
The DASH diet is a plant-focused
diet, rich in fruits and vegetables,
nuts, with low-fat and non-fat dairy,
lean meats, fish, and poultry, mostly
whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables,
paired up with protein-rich foods to quench your hunger. This makes a plan that is
so easy to follow.
The DASH Diet Plan If Followed Correctly Can Help Reduce High Blood Pressure And
Even Help To Lose Weight.
What Is The DASH Diet?
DASH stands for Dietary Approaches to Stop Hypertension. It’s one of two diets
recommended by the USDA to promote health and wellness and prevent chronic
diseases like high blood pressure or diabetes.
The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-
fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart
healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-
rich foods to quench your hunger. This makes a plan that is so easy to follow.
What Can I Eat On The DASH Diet?
Whole grains: 6-8 servings of whole wheat bread, rolls, whole wheat pasta,
English muffins, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted
pretzels or unsalted popcorn
Vegetables: 4-5 servings of broccoli, carrots, collards, green beans, green peas,
kale, lima beans, potatoes, spinach, squash, sweet potatoes, or tomatoes
Fruits: 4-5 servings of apples, apricots, bananas, dates, grapes, oranges,
grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins,
strawberries, or tangerines
Fat-free or low-fat dairy: 2-3 servings of fat-free (skim) or low-fat (1%) milk or
buttermilk; fat-free, low-fat, or reduced-fat cheese or cream cheese; fat-free or
low-fat regular or frozen yogurt
Lean protein: 6 or fewer servings of lean meat, fish all seafood that has been
broiled, baked, poached or roasted
Nuts, seeds & legumes: 4-5 servings per week of almonds, hazelnuts, mixed
nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split
peas.
The Ultimate Dash Diet Cookbook
Healthy fats & oils: 2-3 servings of soft margarine, vegetable oil (canola, corn,
olive, or safflower), low-fat mayonnaise, or light salad dressing
Sweets: 5 or fewer servings per week of fruit-flavored gelatin, fruit punch, hard
candy, jelly, maple syrup, sorbet and ices, sugar.
The Ultimate Dash Diet Cookbook is a wonderful guide to healthy living.
This is an easy to follow cookbook that you can download onto your computer,
tablet or print and use anywhere. These great tasting recipes are fun and full of a
variety that will make you healthier.
And when you get your copy of The Ultimate DASH Diet Cookbook you will be
eating healthy meals that do not result in you eating bland, boring or tasteless
foods.
Simple, Easy, DASH Diet Recipes
With a wide variety of easy-to-make DASH diet-friendly meals
that will get rave reviews from friends and family every time!
Clear Directions Anyone Can Follow
There's no guesswork, we walk you through each recipe with 100%
crystal-clear detail, making SURE you're able to prepare the dish
Absolutely Everything You Need
..to follow the healthiest diet in the world and to start achieving the
health, energy, vitality and weight loss results you want!
The DASH eating plan is a low-fat eating plan rich in calcium, potassium and
magnesium and includes two to three servings of dairy foods and eight to ten
servings of fruits and vegetables each day. You will be quickly cooking with fresh
ingredients that provide the ultimate range of delicious flavors that will have
anyone rushing to the kitchen to eat your next meal.
The Ultimate Dash Diet Cookbook
DASH stands for Dietary
Approaches to Stop
Hypertension. It’s one of two
diets recommended by the
USDA to promote health and
wellness and prevent chronic
diseases like high blood
pressure or diabetes.
Voted by health experts as
the best overall diet five years
in a row, including the
American Heart Foundation,
the DASH Diet – originally
developed to fight high blood
pressure, it is a safe and easy-to-follow eating plan that fights diseases and can
even help you lose weight.
The DASH Diet focuses on lowering sodium intake and increasing fiber, vitamins,
and minerals can help lower your blood pressure in as little as two weeks.
DASH Diet is short for Dietary Approaches to Stop Hypertension; it aims to lower
your consumption of sodium, which aids in lowering your blood pressure. Since the
diet focuses on eating the right foods with the right portions, it's also effective for
short- and long-term weight loss
The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk
products, whole grains, fish, poultry, beans, seeds, and nuts.
The Dash Diet is the number one diet for the fifth year in a row and here are the
Dash Diet Guidelines. DASH is an abbreviation for "Dietary Approaches to Stop
Hypertension," the US National Institute of Health designed the food program
specifically to help those who suffer from high blood pressure to lower their blood
pressure numbers without having to turn to medication.
The DASH diet prevents us from eating bad foods and makes us realize with the
importance of the relation between health and healthy eating.
Many of these foods are rich in fiber, calcium, protein and potassium, which have
been shown to help fend off or lower high blood pressure.
The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts.
The Ultimate Dash Diet Cookbook
Phase 1: Two Weeks to Shrink Your Waistline
During the 14 days of phase 1, you will learn how to satisfy your hunger and feel
fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. You can enjoy 2-3 servings of low-fat dairy per day. This would include 1
cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium.
You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4
to 5 servings of beans or lentils a week
By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous
vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes.
Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty
fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along
with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing.
Phase 2: Dash Diet After the first 14 days, you will continue to eat the foods from
Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss. Phase 2 is your life plan, so it should last forever so you can keep your blood pressure low and keep weight off.
Whole Grains: Choose from cereals, breads and pasta. Aim for 6 to 8 servings a day. Fruit: Make fruit (fresh or frozen) a part of your diet every day. Aim for 4 to 5
servings a day. Low-Fat Milk or Yogurt: Stick to 2 to 3 servings a day as in Phase 1.
Sugar: You can have 3 to 4 servings of sugary foods each week. Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving.
The Ultimate Dash Diet Cookbook
Phase 1: Two Weeks to Shrink Your Waistline
Day 1
Breakfast
Hardboiled egg (Hint: Make several hard-boiled eggs, and peel. Store in a zipper
bag in the refrigerator. Then you will have them when you need them for super-quick breakfasts. You can also find prepackaged, peeled hard-boiled eggs in some stores).
1 or 2 slices Canadian bacon
6 ounces tomato juice, low-sodium
Midmorning Snack
1 stick light cheese Baby carrots
Lunch
Acapulco Tuna Salad
Cherry tomatoes Small side salad: dressed with Italian or oil and vinegar dressing Strawberry Jell-O cup, sugar-free
Mid afternoon Snack
4 ounces lemon light yogurt, fat-free, artificially sweetened 18 cashews (1 ounce by weight, 1/4 cup by volume, or small handful)
Before-Dinner Snack (Optional)
Pepper strips. (Tip: To make the strips quickly, cut off the tops and bottoms of some red, yellow, or orange bell peppers. Remove seeds and cut in half.
Flatten each half and take a very sharp knife and cut along the surface, removing the membranes. Then cut into 1-inch strips.
These are great to dip into guacamole, as a chip substitute).
2 ounces guacamole, which is about 1/4 cup
The Ultimate Dash Diet Cookbook
Dinner
Crispy Grilled Chicken 1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or
micro waved Salad: Romaine blend with Italian dressing
Raspberry Jell-O cup, sugar-free
Day 2
Breakfast
Mini-Egg Beaters Southwestern Style omelet. Spray microwave-safe dish or cup with cooking spray. Add 1/4-1/2 cup Egg Beaters Southwestern Style.
Microwave on high for 1 minute. Stir, and cook an additional 15 seconds. 4-6 ounces tomato juice, low-sodium
Midmorning Snack
1 light cheese wedge or 6 grape tomatoes
Lunch
2-3 Turkey-Swiss roll-ups. Cheese on the outside, as the wrap. Deli turkey
slices for the meat. Add whatever condiments you like, such as mustard. You could also add lettuce as the outermost layer of the wrap.
1/2-1 cup coleslaw Raw snow peas or sugar snap pea pods (as much as you like) Orange Jell-O cup, sugar-free
Mid afternoon Snack
1 stick light cheese Baby carrots
Before-Dinner Snack (Optional)
10 peanuts in the shell (20 individual peanuts) (Hint: Shelling nuts slows you
down, so you are less likely to overeat them.)
Dinner
Roasted sliced turkey Sautéed carrots and onions. Sauté 1 medium onion, thinly sliced, in 1
tablespoon olive oil or canola oil. Add about 8 ounces sliced carrots, and
continue to sauté until the carrots are soft. Add 1 thin pat of butter at the
The Ultimate Dash Diet Cookbook
end. (Hints: Top the turkey with the sautéed carrots for extra flavor. If you like very soft carrots, microwave first before sautéing.)
Side salad topped with Italian dressing + Lime Jell-O cup, sugar-free
Day 3
Breakfast
Scrambled eggs 1-2 slices Canadian bacon
4-6 ounces diet cranberry juice
Midmorning Snack
4 ounces raspberry light yogurt, nonfat, artificially sweetened 23 almonds (1 ounce by weight, 1/4 cup by volume)
Lunch
Cold fried chicken breast (don’t eat the skin or coating) [Hint: The chicken doesn’t have to be cold. This could be a fast-food lunch but only if you can choose whole chicken parts. (Definitely do not choose chicken tenders,
patties, crispy chicken, or nuggets. They have too much breading for the amount of meat.) Most fried chicken places have coleslaw as a side. When
you get back to your office, you can have the carrots and Jell-O.] Coleslaw Baby carrots
Lemon Jell-O cup, sugar-free
Mid afternoon Snack
1-2 light cheese wedges 6 grape tomatoes
Before-Dinner Snack (Optional)
Pepper strips
Guacamole
Dinner
Super-Savory Sliders 1 cup broccoli
Side salad with balsamic dressing
1-2 strawberry Jell-O cups, sugar-free
The Ultimate Dash Diet Cookbook
PHASE TWO is the maintenance diet that you will stick to for as long as you wish to stay on the diet.
Day 1
Breakfast
3/4 cup Wheaties (1 ounce by weight) 8 ounces skim milk 4-6 ounces strawberries or raspberries
Midmorning Snack (Optional)
1-2 light cheese wedges
Grape tomatoes
Lunch
2-3 turkey and Swiss roll-ups Baby carrots
Small plum
Mid afternoon Snack
6 ounces blueberry light yogurt 10 cashews
Before-Dinner Snack (Optional)
10 peanuts in the shell (20 individual peanuts)
Dinner
Pan-seared tilapia. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook about 4 minutes per side or until the fish flakes easily with a fork.
Before finishing, place about 1 pat of butter or margarine in the pan, and allow the melted butter to coat all the pieces. (To serve four, choose four 4-ounce tilapia filets.)
Mango-Melon Salsa Fresh asparagus
Strawberry Jello-O cup, sugar-free
The Ultimate Dash Diet Cookbook
Day 2
Breakfast
Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened
cocoa and 2 packets Splenda or Truvia. 1-2 hard-boiled eggs 6-8 ounces light cranberry juice. Hint: Light cranberry juice has more calories
than the diet version, but you may prefer it. 4-6 ounces strawberries
Midmorning Snack (Optional)
6 ounces key lime light yogurt, nonfat, artificially sweetened
10 ounces almonds
Lunch
Turkey and Swiss sandwich. Put 2-4 ounces turkey and a slice of reduced-fat Swiss cheese on two pieces light whole wheat bread; add lettuce, tomato,
and any other veggies or condiments that you choose. Pepper strips
Coleslaw or side salad Raspberry Jell-O cup, artificially sweetened
Mid afternoon Snack
1 Clementine orange
1-2 light cheese wedges
Before-Dinner Snack (Optional)
Pepper strips 1/4-1/2 cup hummus
Dinner
Meaty Sauce Over Spaghetti Squash
Side salad, with Italian, oil and vinegar, or vinaigrette dressing Fudge bar
The Ultimate Dash Diet Cookbook
Day 3
Breakfast
1/2 cup oatmeal, cooked: topped with cinnamon, Splenda Brown Sugar
Blend, or Truvia, and 1 tablespoon chopped almonds (optional) 1/2 banana, medium or large 4-6 ounces tomato juice, low-sodium
Latte: 8 ounces skim milk, 2 ounces espresso
Midmorning Snack (Optional)
1 stick light cheese Baby carrots
Lunch
Acapulco Tuna Salad in 1/2 whole wheat pita pocket. (Hint: Feel free to add other veggies, such as lettuce, tomatoes, red cabbage, and grated carrots).
Sliced bell peppers
Orange Jello-O cup, artificially sweetened
Mid afternoon Snack
4-6 ounces strawberries 10 cashews
Before-Dinner Snack (Optional)
10 peanuts in the shell (20 individual peanuts)
Dinner
Naked Chicken Piccata Green beans Sliced tomatoes
Side salad, with Italian dressing 4-6 ounces raspberries on 1/2-1 cup frozen yogurt, nonfat, artificially
sweetened
The Ultimate Dash Diet Cookbook
Day 4
Breakfast
1-3 scrambled eggs
1 slice whole-wheat toast (light, if desired) 1 tablespoon jelly or jam 4-6 ounces orange juice
Latte or 8 ounces skim milk
Midmorning Snack (Optional)
4-6 ounces blueberries 10 almonds
Lunch
2-3 Muenster cheese and roast beef roll-ups. (Hint: Accessorize per your taste. You could add lettuce for the wrap and stuff with grated carrots or red cabbage in the center.)
Italian coleslaw (Hint: This is regular coleslaw with thin pepper strips, grated carrots, and oil and vinegar dressing.)
Small peach
Mid afternoon Snack
6 ounces strawberry light yogurt, nonfat, artificially sweetened
Before-Dinner Snack (Optional)
Baby carrots dipped in 2 tablespoons peanut butter
Dinner
Zucchini Lasagna Side salad: Lettuce, grape tomatoes, red cabbage and blue cheese crumbles
or small slice of goat cheese, with oil and vinegar or vinaigrette dressing.
Fudge bar or other low-calorie, low-sugar, low-fat ice cream bar
Do not exceed more than 2400 milligrams per day, so if you are over that requirement slowly reduce the intake a little bit each day over a 2-3 week
period so your taste buds will get use to less salt.
The Ultimate Dash Diet Cookbook
Remove Salt Shakers from your table where you eat your meals.
Buy fresh or plain frozen vegetable with “no salt added”.
If you buy regular canned convenience food, rinse the content of the can to reduce
the sodium
Add little or no salt to your cooking and substitute with herbs and spices
We now live in a day and age where it is a requirement for Food and Drug labels to let us know what we are consuming so make the most of these labels at read your
food labels. Make sure you choose the least amount of Sodium on the label.
The daily salt recommendation is for people under 50 is 2300mg per day and for those over 50 only 1500mg per day. 1500mg of sodium is about 0.75
teaspoons or 3.75 grams.
Most Americans eat 3400mg per day most of it coming from processed
foods, as salt is used as a preservative - but this amount of salt daily increases the risk of heart disease, stroke and high blood pressure.
The Ultimate Dash Diet Cookbook
BENEFITS of THE DASH DIET
The DASH diet was originally developed to help people to lower blood
pressure without medication, but it's been shown to have many additional
health benefits. It also lowers the risk of diabetes, stroke, heart attacks,
kidney stones, several types of cancer.
Now we know that it also decreases heart disease risk, according to a study
published online in the journal "Circulation: Cardiovascular Quality and
Outcomes."
The new data show that subjects who followed the DASH diet decreased
their 10-year risk of coronary heart disease by 18% over those who ate a
more typical American diet and by 11% over those who ate a diet rich in
fruits and vegetables but otherwise similar to a typical American diet.
Many people have now turned to the Dash Diet and way of living in order to
regain their health, energy, vitality and power. Body weight and the food we eat are the controlling risk factors for cancer.
Obesity contributes too many types of cancer like breast esophagus,
pancreas, uterus, and colon and prostrate, so combining the Dash Diet with
reducing calorie intake and exercise it can drastically reduce the risk of cancer.
The Ultimate Dash Diet Cookbook
Here are a few of the benefits you can look forward to:
Leaner, Stronger Muscles
Increased Energy Significantly More Stamina
Clearer, Smoother Skin Weight Loss Results
Better Performance and Recovery Stronger Immune System
Enhanced Libido Greater Mental Clarity
No More Hunger/Cravings Thicker, Fuller Hair
Clear Eyes And So Much More
This is just some of the reason why so many people from all walks of life are
turning to the DASH diet because it produces results without the oppressive, tasteless foods and portion or calorie control you find on most diets.
The trick to making the DASH diet work is being able to make a variety of meals that taste good to you, so that you never get bored and always feel
great about what you’re eating.
The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole
grains, and heart healthy fats. You fill up on delicious fruits and vegetables,
paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow.
The DASH Diet is best done in two stages, so the DASH Diet stage 1 is
basically a low-carbohydrate diet, with no fruit and whole grains, it lasts for 14 days.
Then after 14 days you go into Stage Two, this is when you reintroduced
with healthy whole grains, fruit and starchy vegetables so as to control your
weight loss and improve the body’s response to hypertension.
The Ultimate Dash Diet Cookbook
So you must take in less saturated fats, desserts and salt. So take some of those old jars or mustard and salad dressing that have been in there for
some time and replace them with a healthier option.
Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women
one or less.
The DASH diet doesn't address caffeine consumption, but research shows
that caffeine can cause blood pressure to rise temporarily, so if you have high blood pressure please be careful with your daily intake of caffeine.
The core to the Dash Diet is to lower your sodium intake and here are some
tips on how to do that:
Using sodium-free spices or flavorings with your food instead of salt
Not adding salt when cooking rice, pasta or hot cereal Rinsing canned foods to remove some of the sodium
Buying foods labeled "no salt added," "sodium-free," "low sodium" or "very low sodium"
One teaspoon of table salt has about 2,300 mg of sodium, and 2/3 teaspoon
of table salt has about 1,500 mg of sodium.
Reduce your intake of bacon, sausage, hot dogs and luncheon meats such as
corned beef, pastrami, bologna, ham, processed turkey and salami.
Limit canned soups, frozen dinners and entrees and vegetables with sauces as you really don’t know what is in them, it is so much better if you can
make your own meals, but if you must use these, get items labeled “low sodium.” It is a good idea to rinse the canned foods with water to flush out
some of the preservatives that have been added.
Try to avoid smoked, pickled and cured foods.
The Ultimate Dash Diet Cookbook
Setting goals is so important to a healthier lifestyle. Here are some helpful
tips on setting specific, attainable and realistic goals for you to challenge yourself to.
Setting Specific Goals
Rather than just say I will east more fruit, a specific goal is I will pack and apple every day for my lunch at work.
I will lose weight, to be a little more specific you will record my daily food
intake and follow my 1600 calorie meal plan so I can lose those 5lbs.
I will weigh myself once a week
Setting Attainable Goals
Losing 20 lbs in a month’s is not really attainable, the secret to losing weight
is one pound at a time, so it should be done slowly, so an attainable goal
would be to lose 4 lbs in one month.
So setting attainable goals is all about being realistic and not setting yourself up to fail. Start small and once you succeed then branch out and build on
that goal.
Setting Realistic Goals
Be honest with yourself; make this path to a healthier you as easy as you
can, eat the foods you enjoy within reason and portion control is o important.
I will begin eating 2 extra servings of fruit today
I will cook 2 new vegetables this week
I will lose 10 pounds in the next 4 months
Placing goals on a timeline help you achieve them more successfully.
The Ultimate Dash Diet Cookbook
Tracking your Progress has become easier these days with FitBits and apps. It is a very good idea to track your daily food and exercise regime; here are
some very popular apps.
Diet Point Weight Loss (Android, iOS; Free)
Diet Point Weight Loss (Android, iOS) aims to
help users pick the weight loss program that's right for them. The app provides details for more
than 150 different diets in varied categories,
including, the Mediterranean Diet, Paleo Diet, Raw Food Diet, High Fiber Diet,
Vegetarian/Vegan Diet and Low Carb/Fat Diets. Dieters also have access to the Diet Point
community. This app comes complete with detailed shopping lists and meal plans. The app
also helpfully notifies you for mealtimes, to help avoid out of control craving and overeating.
The diets take into account your Basal Metabolic rate to estimate the amount
of weight you could potentially lose with each diet. An added feature is the
grocery list. You input the foods necessary for a particular diet and print the shopping list.
Fooducate (Android, iOS; Free)
Fooducate (Android, iOS) helps you shop and eat healthy by allowing you to quickly pull up nutritional information about food products from barcodes, as
well as by helping you make sense of nutritional labels. It is a food scanner and diet tracker that lets you count calories that helps you to lose those
extra unwanted pounds. The app displays a letter grade from A to D, along with a quick summary of nutrition information in plain language, as well as
healthy alternative suggestions. If users cook their own meals or eat out, you can also manually enter a meal's nutritional information.
The Ultimate Dash Diet Cookbook
Shopwell (Android, iOS; Free)
The first step to eating well is shopping well. At least that's the idea behind
Shopwell (Android, iOS), a barcode scanning and shopping assistant app that rates foods and grocery items according to your nutritional needs. It’s
like having a dietitian in the palm of your hand. ShopWell users create a personalized profile and select
from a series of nutritional goals (Heart Disease, Athletic Training,
etc), as well as dietary restrictions (Celiac disease, food allergies,
vegetarian, etc.). The app then
takes these into account and uses them to score scanned grocery
items, as well as provide layman-friendly nutritional pointers, and
healthy suggestions.
MyFitnessPal (Android, iOS, Windows Phone; Free)
A good exercise regime is nothing without a balanced diet to back it up. MyFitnessPal's Calorie Counter (Android, iOS, Windows Phone) app helps you
out on that front, functioning as an easy to use calorie and nutrients counter with a database that boasts more than 2 million foods (and it's growing
every day). Easily look up and track the foods you're consuming with the help of a barcode scanner as well as a recipe calculator for inputting custom
creations. Track exercises, set diet goals and sync your progress to myfitnesspal.com for free.
Lose It! (Android, iOS; Free)
Lose It! (Android, iOS) is another excellent nutrition and exercise logging tool targeted at those looking to lose a few pounds. Simply enter a few
details about yourself such as weight, height and goal weight, and the app will help you come up with a daily calorie budget. The app keeps tracking
your food intake easy, with barcode scanners for grocery items, as well as an extensive database of dishes and restaurant meals. The app also has an
exercise tracking feature, and can also sync data with other exercise apps to help log your routine.
The Ultimate Dash Diet Cookbook
Q. What is the Dash Diet stand for?
DASH stands for Dietary Approaches to Stop Hypertension; it is a flexible and
balanced eating plan that has been shown to lower high blood pressure as well as
many other benefits to your health.
Q. What is the key to the DASH Diet?
Eating foods high in potassium and calcium are the key to the DASH diet; the fruits,
vegetables, and low fat dairy make it work. You can fill yourself up on healthy foods
that are low in fat and calories.
Q. What is a Dash Diet Eating Plan?
The DASH eating plan is easy to follow using common foods available in your
grocery store. The plan includes daily servings from different food groups. The
number of servings you should have depends on your daily calorie (energy) needs.
Q. If the dash diet doesn’t allow consuming sodium, then what about sodium that is
also necessary for our health?
A. Sodium is not prohibited in the DASH diet completely, but it prohibits excessive
intake of processed sodium chloride that causes high blood pressure. The DASH diet
allows you to eat fresh fruits and vegetables that contain natural sodium that is
essential for our health. The DASH diet prohibits refined and processed sodium and
it allows you to consume 2300 mg sodium per day to lower your blood pressure.
Be very careful using sea salt, the grains are smaller in size and have more weight
(and sodium) per teaspoon.
Q. I have reduced sodium in my foods, but a recent medical test report showed
high content of sodium? And there are several foods that contain sodium in this
case, what should I do?
The Ultimate Dash Diet Cookbook
A. This is the common problem and it is more about the nutrient in our foods we
eat. Sodium is a substance made up of sodium and chloride. Therefore, the foods
you eat in the DASH diet may already have sufficient amount of sodium in them
that is necessary for your body. Avoid eating processed foods that contain 70% to
75% sodium. The natural fruits and vegetables are the best source of sodium
instead of sodium chloride.
Q. I take medicine to control my high blood pressure; do I still need to take them?
If you take medicines to control your high blood pressure, keep taking them.
However, you should tell your doctor that you're now following the DASH
eating plan.
Q. Is the dash diet healthy to adopt for the people with normal blood pressure?
A. Yes, the DASH Diet is a very healthy diet for the people with normal blood
pressure. If you have normal blood pressure, then you can select natural foods
containing sufficient amount of sodium to fulfill your sodium requirements. You just
need to understand your sodium requirements are limited in the DASH Diet.
Sodium is an essential mineral that is required in a certain amount to function our
body properly. A standard DASH diet allows you to consume 2300 mg of sodium
per day and it is also recommended by the U.S centers for disease control and
prevention.
The DASH diet allows us to choose healthy foods and prohibits all processed foods
and drinks that contain refined sugar, processed sodium, food additives, synthetic
taste enhancer or colors and too much calories. So, choosing the DASH diet as your
diet will keep your body in its best condition.
Q. Can I follow DASH if I am a vegetarian?
Yes, DASH can be adapted to a vegetarian eating pattern. In fact, the DASH diet
was originally created based on a vegetarian diet because vegetarians tend to have
The Ultimate Dash Diet Cookbook
lower blood pressures. The diet used in the research that demonstrated the efficacy
of DASH did include animal protein foods, such as meat, poultry, fish, and dairy
foods. But health benefits can be met using vegetable sources of protein and dairy
foods. DASH includes lots of fruits and vegetables, low fat dairy foods, and limited
added fats and oils. These recommendations are the same for vegetarians and fish,
meat, and poultry eaters. In order to meet your DASH food goals for meats we
suggest you substitute with the nuts, seeds and legumes category. Simply add your
recommended servings of meat to your recommended servings of legumes and aim
for that goal every day.
Q. Is the DASH Diet a good diet for people who can’t tolerate milk?
A. Many people who can’t tolerate milk protein can tolerate products prepared with
heated milk and can also tolerate yogurt and most cheese, because yogurt contains
denatured protein and lactic acid in place of lactose.
If you are lactose intolerant, use Lactaid or lactose-reduced milk.
Milk is processed by bacteria which convert it into yogurt through fermentation by
denaturing milk protein and by converting lactose into lactic acid, so you can still
follow this diet plan by selecting all suitable foods you can tolerate in the dash diet.
Some people are sensitive to cow milk and they usually consume goat milk in place
of cow milk.
Q. Is the DASH diet high fiber and low fat?
Yes, the DASH diet is high fiber and low to moderate in fats, which are
predominately heart healthy fats. Very low fat diets are associated with increased
hunger. Try to get 25 to 35 grams of fiber daily.
Q. Should I increase foods that are high in Calcium?
If you do not eat dairy products, supplement your diet with calcium supplement. Choose low-fat or fat-free cheese and yogurts and non-fat or 1% milk products daily. Q. Should I continue to take medication as directed by your doctor? Do not skip your blood pressure medication.
The Ultimate Dash Diet Cookbook
The Ultimate Dash Diet Cookbook
The Ultimate Dash Diet Cookbook
The Ultimate DASH Diet Cookbook Meal Plan
Phase 1 only needs to be followed for 14 days; here is a 7-day meal plan for Phase
1. These are just some guidelines for those of you that need a visual plan.
Then there another 7-day meal plan that implements Phase 2, this is where we
introduce some of the healthy foods back into your diet.
Drink water with all meals throughout the day and add some lemon in both hot and
cold water. Lemon water aids digestion, helps flush out toxins and boosts your
immune system.
Tea and Coffee can be enjoyed, but only a small amount of milk can be included.
How many Calories do you need?
This is a general
idea on the
amount of
calories your
body needs daily,
by reducing your
intake by 500
calories per day
will reduce your
weight by 1
pound per week.
WOMEN
Age Calories - Not Active Calories-Mod Active Calories- Very Active
19-30 2000 2000-2200 2400
31-50 1800 2000 2200
51+ 1600 1800 2000-2200
MEN
19-30 2400 2600-2800 3000
31-50 2200 2400-2600 2800-3000
51+ 2000 2200-2400 2400-2800
The Ultimate Dash Diet Cookbook
DASH DIET GUIDE FOR ONE SERVING SIZE
DASH Diet Serving Sizes
Grains,
starches
1 slice of bread
1/2 English muffin or bun
1/4 bagel
1 ounce dry cereal
1/2 cup cooked cereal, pasta, corn, rice
Fruits 6 ounces by weight of fruit
6 ounces of juice
1 medium piece of fruit
1/2 cup canned, frozen fruit
1/4 cup dried fruit
Vegetables 1/2 cup cooked or raw vegetables
1 cup leafy raw vegetables
6 fluid ounces vegetable juice
Dairy 8 fluid ounces (1 cup) milk or yogurt
1 1/2 ounces of cheese
2 cups cottage cheese (note: higher calories than
other dairy servings)
Meats, fish,
poultry
2 1/2 - 3 1/2 ounces, cooked
Eggs 1 egg
2 egg whites
1 fluid ounce egg-substitute
Beans 1/4 cup cooked beans, lentils, or peas
Nuts 1/4 cup or 1 ounce nuts
2 Tbsp or 1 ounce seeds
2 Tbsp peanut butter
Fats and oils 1 tsp soft margarine
1 Tbsp low-fat mayonnaise
2 Tbsp light salad dressing
1 tsp vegetable oil
The Ultimate Dash Diet Cookbook
Here is a guideline on what makes up one serving size.
One medium Apple, orange, peach or pear
One Kiwifruit
½ a medium to large banana
6 oz of fruit juice or vegetable juice
1 cup of raw vegetable
½ cup of cooked vegetable
½-cup beans
¼ cup of dried fruit like raisins or cranberries
1/3 cup of nuts
2 tablespoons of seeds
Therefore, if you cut up an apple and a banana for a snack, this counts as two
servings
If you put some low fat yoghurt and 1 cup of frozen strawberries into a blender,
this is also two servings.
The Ultimate Dash Diet Cookbook
CONVERSIONS
1 tablespoon (tbsp) = 3 teaspoons (tsp)
1/16 cup =1 tablespoon
1/8 cup =2 tablespoons
1/6 cup =2 tablespoons +
2 teaspoons
1/4 cup =4 tablespoons
1/3 cup =5 tablespoons + 1 teaspoon
3/8 cup =6 tablespoons
1/2 cup = 8 tablespoons
2/3 cup =10 tablespoons
+ 2 teaspoons
3/4 cup =12
tablespoons
1 cup = 48 teaspoons1 cup = 16 tablespoons
The Ultimate Dash Diet Cookbook
First 14 Days (Phase 1)
Day 1 & 8
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Breakfast
1 boiled egg with Swiss cheese
2 slices of roasted ham
1 cup fat free flavored yogurt
1 cup v-8 juice
Snack
Mixed veggies with 4 ounces low fat cheese
Lunch
2 stuffed tomatoes with chicken salad
1 cup mixed vegetables with low fat cheese
½ cup sugar free jello
Snack
The Ultimate Dash Diet Cookbook
Fats/Sweets: 1
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
1 stick light cheese with baby carrots
Dinner
Grilled chicken
1 cup Romaine salad with Italian dressing
Stir fry veggies
The Ultimate Dash Diet Cookbook
Day 2 & 9
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
Breakfast
South western style omelet
1 cup fat free flavored yogurt
½ cup tomato juice
Snack
½ cup baby carrots
Lunch
2 Turkey roll ups made with Deli turkey slices
1 cup coleslaw
½ cup sugar free orange jello
Snack
1/4 cup peanuts
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Dinner
Roasted turkey slices
1 cup Greek salad
½ cup sugar free lime jello
The Ultimate Dash Diet Cookbook
Day 3 & 10
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
Breakfast
2 slices ham
1 scrambled egg
1 cup tomato juice
Snack
¼ cup or 23 almonds
½ cup nonfat yogurt
Lunch
Chicken Salad
Lettuce wraps with low fat cheese
½ cup sugar free lime jello
Snack
5 grape tomatoes
Guacamole
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Dinner
Grilled salmon with your favorite seasoning
1 cup broccoli and walnut salad
½ cup sugar strawberry jello
The Ultimate Dash Diet Cookbook
Day 4 &11
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
Breakfast
1 boiled egg with 2 ham slices
1 cup fat free flavored yogurt
½ cup tomato juice
Snack
18 cashew nuts
1 stick of low fat cheese
Lunch
Grilled fish
1 cup egg salad
½ cup sugar free strawberry jello
Snack
Pepper strips in guacamole
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Dinner
Lean meat of your choice
1 cup Salad Romaine salad with Italian dressing
½ cup sugar free orange jello
The Ultimate Dash Diet Cookbook
Day 5 &12
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
Breakfast
1 scrambled egg with low fat Swiss cheese
2 slices Canadian bacon
½ cup v-8 juice
Snack
½ cup mixed veggies with low fat cream cheese dip
Lunch
Stuffed tomatoes with tuna salad
2 roll ups made with chicken
½ cup sugar free orange jello
Snack
20 peanuts
Dinner
Grilled Chicken Lean
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
1 cup vegetable salad try sautéed carrots and onions
½ cup sugar free lime jello
The Ultimate Dash Diet Cookbook
Day 6 &13
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
Breakfast
1 scrambled egg with low fat cheese
2 slices ham
½ cup cranberry juice
Snack
½ cup mixed veggies with low fat cream cheese dip
Lunch
1 cup lentil salad
2 roll ups made with roast beef
½ cup sugar free lime jello
Snack
23 almonds , about an ounce
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Dinner
Grilled chicken breast
1 cup Greek salad
½ cup sugar free orange jello
The Ultimate Dash Diet Cookbook
Day 7 &14
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
Breakfast
Mini-Egg Beaters Southwestern Style Omelet
2 slices Canadian bacon
½ cup v-8 juice
Snack
½ cup pepper strips with low fat cheese
Lunch
1 cup Greek salad
2 roll ups made with roast beef
½ cup sugar free orange jello
Snack
1/4 cup peanuts
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Dinner
Grilled salmon with your favorite vegetable salsa
1 cup mixed vegetable salad
½ cup sugar free lime jello
The Ultimate Dash Diet Cookbook
Week 3 – Phase 2
Day 1
Nutrition Meals
1200 calorie option
Whole Grains: 2
Fruits: 5
Vegetables: 4
Dairy: 2
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 0
1600 calorie option
Whole Grains:6
Fruits:5
Vegetables:5
Breakfast
1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk
1 slice of whole wheat bread with 1 teaspoon margarine
1 medium Ruby Grapefruit
Snack
½ cup fat free fruit yogurt
Lunch
1 cup chicken salad
2 whole wheat hamburger bun
1 cup fruit cocktail juice
The Ultimate Dash Diet Cookbook
Dairy:2
Beans/nuts:1/2
Meats: 1
Fats/Sweets:0
2000 calorie option
Whole Grains:7
Fruits:6
Vegetables:5
Dairy:2
Beans/nuts:1
Meats:2
Fats/Sweets:3
Snack
½ cup mixed nuts, unsalted
Dinner
Roasted chicken breast
1 small baked potato
1 slice of whole wheat bread
2 baby carrots
1 cup low fat milk
The Ultimate Dash Diet Cookbook
Day 2
Nutrition Meals
1200 calorie option
Whole Grains:1
Fruits:6
Vegetables:4
Dairy:3
Beans/nuts: 1/2
Meats:0
Fats/Sweets:0
1600 calorie option
Whole Grains:5
Fruits:6
Vegetables:5
Dairy:3
Beans/nuts:1/2
Meats: 0
Fats/Sweets:0
Breakfast
1 cup oatmeal
1 whole wheat English muffin with 1 tablespoon peanut butter
1 small apple
1 cup fat free yogurt
Snack
½ cup dried apricot and raisins
Lunch
Chicken Waldorf salad
1 cup nonfat milk
1 cup Cantaloupe
Snack
3 Graham crackers with cheese
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains:6
Fruits:7
Vegetables:5
Dairy:3
Beans/nuts:1
Meats:1
Fats/Sweets:3
Dinner
1 cup whole wheat spaghetti with 1 cup marinara sauce, no salt
French style green beans with crushed hazelnuts
½ cup cooked corn
1 cup pear juice pack
The Ultimate Dash Diet Cookbook
Day 3
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits:6
Vegetables:3
Dairy:3
Beans/nuts: 1/2
Meats: 0
Fats/Sweets: 0
1600 calorie option
Whole Grains:6
Fruits:3
Vegetables:4
Dairy:3
Beans/nuts:1/2
Meats: 0
Fats/Sweets:0
Breakfast
1 whole wheat bagel with peanut butter, no salt
1 banana
1 cup fat free milk
1 cup freshly squeezed orange juice
Snack
5 vanilla wafers
1 tablespoon sunflower seed
Lunch
2 oz. sliced turkey with light Swiss cheese
1 cup potato salad
1 hamburger bun
1 apple
Snack
1 cup fat free yogurt
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains:7
Fruits:4
Vegetables:4
Dairy:3
Beans/nuts:1
Meats:1
Fats/Sweets:3
Dinner
2 ounces cooked herb crusted cod
½ cup brown rice with vegetables
Tomato spinach salad sautéed with canola oil
1 slice whole wheat bread
The Ultimate Dash Diet Cookbook
Day 4
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits:6
Vegetables:6
Dairy:3
Beans/nuts: 1/2
Meats: 0
Fats/Sweets: 0
1600 calorie option
Whole Grains:3
Fruits:6
Vegetables:4
Dairy:3
Beans/nuts:1/2
Meats: 0
Fats/Sweets:0
Breakfast
1 Chocolate Smoothie with Avocado and Banana
(1 cup vanilla soya milk, ½ avocado, 1 banana, 1/8 c unsweetened
cocoa powder and splenda to sweeten)
Snack
¼ cup mixed nuts, unsalted
½ cup fat free yogurt
Lunch
Beef barbecue sandwich with barbecue sauce, 1 hamburger bun, 2
sliced low fat Swiss cheese
12 low salt, wheat crackers
2 baby carrots
Snack
1 cup low fat milk
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains:4
Fruits:7
Vegetables:4
Dairy:3
Beans/nuts:1
Meats:1
Fats/Sweets:3
Dinner
1 cup Spanish rice made with brown rice and canola oil
1 cup cantaloupe
1 cup fat free yogurt
The Ultimate Dash Diet Cookbook
Day 5
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits:5
Vegetables:8
Dairy:2
Beans/nuts: 1/2
Meats:1
Fats/Sweets:1
1600 calorie option
Whole Grains:4
Fruits:4
Vegetables:6
Dairy:2
Beans/nuts:1/2
Meats: 1
Fats/Sweets:1
Breakfast
1 whole wheat English muffin
1 teaspoon margarine spread
4 oz Greek Yoghurt
Snack
1 piece of string cheese
1 Clementine
Lunch
1 cup tuna salad
½ cup cucumber salad with vinaigrette dressing
½ cup canned pear juice
1 tablespoon sunflower seed
Snack
½ cup of mixed trail mix(raisins, pumpkin seeds, pistachios,
apricots)
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains:5
Fruits:5
Vegetables:6
Dairy:2
Beans/nuts:1
Meats:2
Fats/Sweets:2
Dinner
1 cup grilled salmon with barbecue sauce
1 baked potato with light sour cream
1 whole wheat roll
½ cup sautéed apples with cinnamon
The Ultimate Dash Diet Cookbook
Day 6
Nutrition Meals
1200 calorie option
Whole Grains: 1
Fruits: 5
Vegetables: 8
Dairy: 2
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 0
1600 calorie option
Whole Grains: 5
Fruits: 4
Vegetables: 5
Dairy: 2
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 0
Breakfast
½ cup fat free milk
1 apple
1 cup orange juice
1 cup oatmeal with applesauce
Snack
1 cup fat free fruit yogurt
Lunch
Chicken sandwich made with whole wheat bread
1 cup fresh vegetable salad
1 pear
Snack
2 tablespoons peanuts, unsalted
½ cup dried apricot
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains: 6
Fruits: 5
Vegetables: 5
Dairy: 2
Beans/nuts: 1
Meats: 2
Fats/Sweets: 1
Dinner
4 oz. baked salmon
1 cup brown rice with spinach
2 baby carrots with Swiss cheese
The Ultimate Dash Diet Cookbook
Day 7
Nutrition Meals
1200 calorie option
Whole Grains: 0
Fruits: 5
Vegetables: 7
Dairy: 4
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 1
1600 calorie option
Whole Grains: 7
Fruits: 4
Vegetables: 4
Dairy: 4
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 1
Breakfast
½ cup hot chocolate made with fat free milk
1 pear
1 cup apple juice
1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk
Snack
1 cup fat free flavored yogurt
Lunch
1 cup tuna and spinach salad
1 slice 100% whole wheat sandwich bread
½ cup cantaloupe
Snack
2 tablespoons sunflower seeds
½ cup almonds
The Ultimate Dash Diet Cookbook
2000 calorie option
Whole Grains: 8
Fruits: 5
Vegetables: 4
Dairy: 4
Beans/nuts: 1
Meats: 1
Fats/Sweets: 2
Dinner
4 oz. roasted turkey
1 cup Chinese style brown rice with vegetables
Mixed veggies with reduced fat cheese
http://www.dash-diet-collection.com/free-dash-diet-recipes/dash-diet-holiday-recipes/turkey/
The Ultimate Dash Diet Cookbook
Meal Plan Schedule
8:00 AM Breakfast
10:30 AM Morning snack
12:00 PM Lunch
3:30 AM Afternoon snack
7:00 PM Dinner
Guidelines for using the Dash Diet meal plan
* Follow the meal plan as closely as you can
* Substitute whole-wheat flour for all-purpose flour or other refined flour when the
recipe calls for it
* DO NOT use salt even if the recipe calls for it
* Consume at least 4 servings of fruits/vegetables a day
* Consume about 3 servings of whole grains a day
* Consume about 2-3 servings of dairy a day
* If using package products – be sure that the label reads less than 10 grams of fat
and sugar per serving and less than 300 mg of sodium
* Have meals and snacks 2.5 to 3 hours apart – no more than 4 hours
* Cooked vegetables are either steamed, boiled, grilled or baked – NO FRIED
vegetables
* You may make changes to the fruit and vegetable recommendations depending
on the season
* Choose whole-wheat pasta instead of regular pasta whenever having a pasta
The Ultimate Dash Diet Cookbook
Beverages
Nuts and
Seeds
Vegetables
Fruits
Bread & Bakery
Meat, Poultry & Seafood
Dairy
Sauces and Condiments
Cereal
Grains
Frozen Foods
Canned Foods
Snacks
Herbs and Spices
The Ultimate Dash Diet Cookbook
DASH Diet Shopping List
Beverages
100% Fruit Juices
Sparking Water
Low Sodium Vegetable Juices
Herbal Tea
Nuts and Seed
Almonds
Cashews
Hazelnuts
Pecans , Peanuts, Pistachios
Walnuts
Vegetables
Artichokes , Asparagus
Beets, Broccoli, Bell Peppers, Brussels Sprouts
Cabbage, Carrots, Cauliflower, Celery, Corn, Cucumber
Egg Plant
Green Beans
Leeks and Leafy Greens, kale, lettuce and salad greens
The Ultimate Dash Diet Cookbook
Mushrooms
Onions, red, white or yellow
Peas
Root Vegetables, parsnips and turnips
Spinach, summer squash, zucchini
Tomatoes
FRUIT
Banana’s, Berries, blueberries, raspberries, blackberries
Cranberries, Cherries, Citrus Fruits, Oranges, Ruby Grapefruit
Dates
Figs
Grapes
Kiwifruit
Lemons or Limes
Mango, Melon , watermelon, honeydew
Nectarines
Pears, Peaches, Papaya, Pineapple, Prunes, Plums
Raisins
BREADS & BAKERY
Bagels
Bread
English Muffins
The Ultimate Dash Diet Cookbook
Pita
Pizza Crust
Tortilla (corn or whole wheat)
Meat & Poultry & Seafood
Beef, flank , round or sirloin
Chicken or Turkey –skinless or ground lean
Eggs
Pork tenderloins
Sliced Deli Meat
Seafood
Fish Fillets
Salmon
Shrimp
Tofu
DAIRY
Buttermilk -low fat
Cheese (hard) reduced fat cheddar, Monterey Jack, Parmesan
Cheese (soft) blue, feta, Chevre
Cottage Cheese –low fat)
Milk (fat free or low fat) also Flavored milk
Keifer
Margarine (No Trans Fat)
The Ultimate Dash Diet Cookbook
Mozzarella (part skim)
Sour Cream - low fat
Yoghurt (Fat Free or low fat)
SAUCES & CONDIMENTS
Bean Dip
Chili or Hot Sauce
Hummus
Marinara sauce (sodium free)
Mayonnaise (low fat)
Mustard
Olive oil , Canola Oil, Sesame
Pesto
Salsa fresh
Salad dressing (vinaigrette or low fat)
Soy sauce ( reduced sodium)
Sun Dried Tomatoes
Vinegar, balsamic, red wine, rice wine, cider
CEREAL
Bran Cereal
Whole Grain Cereal –hot or cold
Low Fat Granola
Muesli
Oats (old Fashioned)
The Ultimate Dash Diet Cookbook
GRAINS
Barley , Brown Rice , Bulgur
Couscous (whole wheat)
Kasha( buckwheat)
Pasta (whole wheat)
Quinoa, Amaranth , millet
Wild Rice
FROZEN FOODS
Chicken Breasts (skinless)
Fish Fillets (plain & Shellfish)
French Toast
Fruit (no added sugar)
100% Fruit Juice
100 % Fruit Juice Bars
Pancakes (whole grain)
Vegetables (plain)
Vegetable Burgers
Waffles (whole grain)
CANNED FOODS
Applesauce (unsweetened)
Beans ( black, kidney, pinto, refried, white)
Chiles (diced)
Tuna or Salmon
Soup (reduced sodium)
The Ultimate Dash Diet Cookbook
Tomato Paste
Tomato Sauce (Low sodium)
SNACKS
Wholegrain crackers, Dried fruit, popcorn, wholegrain pretzels, dark chocolate
HERBS and SPICES
Allspice
Basil
Bay leaves
Cayenne Pepper, Cardamom
Chili Flakes and Chili Powder
Chives
Cilantro
Cinnamon
Cloves
Coriander
Cumin, Curry Powder
Dill
Garlic and Ginger l
Mint
Mustard
Nutmeg
Oregano
Paprika
Parsley
The Ultimate Dash Diet Cookbook
Pepper black or white
Rosemary
Sage and Sesame Seeds
Tarragon, Thyme
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The Ultimate Dash Diet Cookbook
The Ultimate Dash Diet Cookbook
DASH DIET BREAKFAST RECIPES
Ham, Swiss and Avocado Scramble
French Toast
Baked Blueberry Oatmeal
Multigrain Blueberry Pancakes
Mixed Berry Muesli
Pancakes- Banana and Walnut
Scrambled Eggs
Breakfast Pudding
Fruit Pizza
Egg and Cheese Muffin with Spinach
BRUNCH
Herbed Wild Mushroom Oatmeal
DASH DIET LUNCH RECIPES
Quesadillas with Cilantro Yoghurt Dip
Tuna Salad
Southwest Chipotle Bowl
Cranberry Swiss Panini
Watermelon and Blueberry Salad
Stuffed Salmon and Avocado
Wild Tuna Pita Pockets
Grilled Chicken Salad with Mango and Avocado
Pineapple Chicken Wrap
DASH DIET SALADS RECIPES
Cranberry, Orange and Jicama
Blackened Chicken and Berry Salad
The Ultimate Dash Diet Cookbook
Blue Cheese Salad
Skinny Tuna Melt
Warm Vegetable Salad
Light Avocado Egg Salad
DASH DIET MASON JAR RECIPES
Citrus Chicken and Orzo Salad
Shrimp and Feta Cobb Salad
Asian Noodle Salad
Chipotle Chicken Salad
Cranberry and Turkey Salad
DASH DIET APPERTIZERS RECIPES
Tomato Basil Bruschetta
Nachos
Seafood Chowder
Zucchini Pizza Bites
Hot Spinach Dip
DASH DIET DINNER RECIPES
Pasta Pie
Chicken Portabella Burger
Orange Beef and Rice
Cheesy Burritos
Chicken and Spanish Rice
Turkey Meatloaf
Cajun Spicy Baked Fish
Zucchini Lasagna
The Ultimate Dash Diet Cookbook
Chicken Wraps
Shepherd’s Pie
Salmon with Dill Mustard Sauce
Southwestern Pork Chops
Turkey –Cajun Spiced
DASH DIET GRILLING RECIPES
Maple Southern Comfort Sauce
BBQ Salmon
BBQ Pineapple Shrimp
BBQ Red Potato Salad
BBQ Grilled Fruit
DASH DIET SIDES
Balsamic Vegetables
Lemon Bulgur Pilaf
Oven Baked Garlic Potatoes
Mexican Corn Salad
Garden Hummus
Prosciutto Brussel Sprouts
Brown Rice
Parmesan Rice Cakes
Tasty Turkey Stuffing
Easy Cranberry Sauce
DASH DIET SEAFOOD
Tilapia and Mango Salsa
Tuna Melt
Cilantro Lime Tilapia Tacos
The Ultimate Dash Diet Cookbook
Tuna Pasta
Citrus Shrimp
Puttanesca Tuna Pasta
Shrimp Marinated in Lime
DASH DIET SLOW COOKER
Spicy Ginger Beef and Broccoli
Chili Chicken
Zesty Barbeque Pulled Chicken
DASH DIET SOUP
Curried Cauliflower Soup
Pumpkin
Minestrone with Red Wine
DASH DIET VEGETARIAN RECIPES
Flatbread Vegetable Pizza
Stuffed Peppers
Spaghetti Sauce
Roasted Asparagus and Tomato Penne Salad
Gnocchi with Spinach and Pine nuts
Vegetarian Cake
DASH DIET SMOOTHIES
Vitamin C Smoothie
Chocolate Smoothie with Berries and Banana
Green Smoothie
Berry Smoothie
Ginger and Mango with Almond Milk
Pineapple Smoothie
The Ultimate Dash Diet Cookbook
DASH DIET SNACKS and COCKTAILS
Watermelon Margarita
Cucumber Cocktail
Mango Cocktail
Strawberry Colado
Mexican Mojito
Shrimp Cocktail
Turmeric Tea
Turmeric Cocktail
Minty Green Tea
DASH DIET DESSERTS
Fruit Salad with Greek Yoghurt
Lemon Cheesecake
Pumpkin Pie
Apple Blueberry Crisp
Pineapple Kheer
Fruit Kebabs
Chocolate Soufflé
Avocado Moose
Dark Chocolate Strawberries
The Ultimate Dash Diet Cookbook
DASH Diet Breakfast Recipes
Ham, Swiss and Avocado Scramble
Fresh Avocado is a great way to start your day, they are so many benefits of
including avocado in your diet, and they are incredibly nutritious and loaded
with the heart healthy monounsaturated fats. Loaded with fiber and they
have been proven to lower cholesterol and triglyceride levels.
Multiple studies have shown that extracts from avocado and soybean oil can
reduce the symptoms of arthritis.
Serves 2
Ingredients
4 eggs
2 Tbsp. 2% milk
Pepper, to taste
1 slice lean Canadian
bacon or ham
1 slice Swiss cheese
A Dash of tobasco
1/2 avocado
Serve with Fresh Fruit of
the season, blueberries,
raspberries or melon
Preparation
Beat eggs with milk; add pepper, tobasco to taste. Chop the Canadian bacon
or ham, Swiss cheese and avocado into 1/2” pieces.
Heat a nonstick skillet over medium-low heat. When hot, spray with nonstick
oil, then add the egg mixture and cook, stirring frequently, until eggs are
almost done but still just a bit runny.
Add the ham, cheese, and avocado, and cook until cheese melts and eggs
are cooked through.
The Ultimate Dash Diet Cookbook
DASH FRENCH TOAST
Everyone’s favorite breakfast treat, Apple Sauce French Toast, and to make
this recipe even more heart healthy, use 4 egg whites instead of 2 eggs for
batter mix Add a little cinnamon or even nutmeg to increase the flavor.
You can also round out this cozy meal with glass of non-fat milk for extra
protein, potassium and magnesium.
Ingredients:
2 eggs
1⁄2 cup milk
1 teaspoon ground cinnamon
2 tablespoons white sugar
1⁄4 cup unsweetened applesauce
6 slices whole wheat bread
Preparation:
In a large mixing bowl, combine eggs,
milk, cinnamon, sugar and applesauce.
Mix well.
Lightly soak the bread one slice at a time until mixture is slightly absorbed.
Cook on lightly greased skillet or griddle over medium heat until golden brown on both sides.
Add fruit of your choice, blueberries, kiwi and strawberries are delicious, serve hot.
Nutrition Information:
Serving Size: 1 slice
Per serving: 150 calories, 3 g total fat, 0.5 g saturated fat, 27 g carbohydrates, 8 g protein, 2 g fiber, 220 mg sodium, 100 mg calcium
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The Ultimate Dash Diet Cookbook
BAKED BLUEBERRY OATMEAL
This is a great way to start the morning and it is best prepared the night before and
refrigerate it overnight.
Just put it in the oven first thing when you get up.
Ingredients
1 tablespoon canola oil
1/2 cup unsweetened
applesauce
1/3 cup brown sugar
Egg substitute equivalent to
2 eggs, or 4 egg whites
3 cups uncooked rolled
oats
2 teaspoons baking powder
1 teaspoon cinnamon
1 cup skim milk
1 cup Blueberries
Directions
In a good-sized bowl, stir together oil, applesauce, blueberries, sugar and eggs. Add dry
ingredients and milk. Mix well.
Spray a 9-by-13 baking pan generously with cooking spray.
Spoon the oatmeal mixture into pan.
Bake uncovered at 350 F for 30 minutes.
The Ultimate Dash Diet Cookbook
DASH BLUEBERRY MULTIGRAIN PANCAKES
Four grains offer a wholesome twist on the classic blueberry pancake. Top with
Blueberry Syrup or traditional maple syrup and butter.
Ingredients
1 c. all-purpose flour
0.75 c. whole-wheat flour
0.33 c. yellow cornmeal
0.33 c. old-fashioned rolled oats
2 tbsp. sugar
2 tsp. baking powder
0.50 tsp. baking soda
0.50 tsp. ground nutmeg
1.75 c. buttermilk
0.25 c. unsalted butter
0.33 c. honey
3 large eggs
1 c. fresh blueberries
Prepare the Batter
In a large bowl, combine the flours, cornmeal, oats, sugar, baking powder, salt,
baking soda, and nutmeg. Using a whisk, add buttermilk, butter, honey, and eggs to dry mixture until a smooth batter forms. Gently fold in the blueberries.
Make the pancakes: Preheat oven to 250°F. Lightly coat a nonstick skillet or
griddle with vegetable-oil cooking spray and heat over medium-high heat. Once hot, pour 1/4 cupfuls of batter to form pancakes and cook until the tops bubble and the edges begin to crisp.
Turn each pancake over and continue to cook until both sides are golden brown.
Transfer pancakes to a baking pan and place in oven to keep warm until ready to serve. Repeat until all batter is used. Serve hot.
The Ultimate Dash Diet Cookbook
DASH MIXED BERRY MUESLI
Prepare this recipe the night before and enjoy a balanced breakfast that is
sure to keep you full until lunch because it is a good source of fiber. This
dish also contains antioxidants and omega 3s.
Ingredients:
1 cup old-fashioned rolled oats (raw)
1 cup fruit yogurt
1/2 cup 1% milk
1/2 cup dried fruit (try raisins,
apricots, dates)
1/2 cup chopped apple
1/2 cup frozen blueberries
1/4 cup chopped, toasted walnuts
Preparation:
In medium bowl, mix oats, yogurt, milk and salt.
Cover and refrigerate for 6-12 hours.
Add dried and fresh fruit, and mix gently.
Serve scoops of muesli in small dishes. Sprinkle each serving with chopped
nuts.
Refrigerate leftovers within 2-3 hours.
Nutrition Information:
Per serving: 170 calories, 5 g total fat, 1 g saturated fat, 27 g carbohydrates, 6 g protein, 3
g fiber, 45 mg sodium, calcium 10% daily value.
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The Ultimate Dash Diet Cookbook
DASH PANCAKES: Banana and Walnut
Forget the syrup and top with non-fat vanilla yogurt or Greek yoghurt. The
extra protein will help keep you full throughout the morning. You’ll also
satisfy one of three recommended dairy servings for the day.
Ingredients:
1 cup whole wheat flour 2 tsp baking powder
1/4 tsp salt
1/4 tsp cinnamon 1 large banana, mashed
1 cup 1% milk 3 large egg whites
2 tsp oil 1 tsp vanilla
2 tbsp chopped walnuts
Preparation:
Mix all dry ingredients in a large bowl. Combine milk, egg white, oil, vanilla and mashed bananas in another bowl and mix until smooth.
Combine wet ingredients with the dry and mix well with a spoon until there
are no more dry spots. Don't over-mix.
Heat a large skillet on medium heat. Spray cooking spray to lightly coat
griddle.
Pour 1/4 cup of pancake batter onto warm griddle for each pancake. When the batter starts to bubble and the edges begin to set, flip the pancakes.
Repeat with the remainder of the batter.
Nutrition Information:
Per serving: 146 calories, 4 g total fat, 1 g saturated fat, 22 g carbohydrates
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The Ultimate Dash Diet Cookbook
DASH Scrambled Egg and Mozzarella Breakfast Pizza
Ingredients
1 whole wheat English muffin
2 mushrooms, sliced
2 green onions, finely chopped
4 tablespoons diced green or red bell
pepper
1/2 cup egg substitute
1/4 teaspoon pepper oregano or Italian seasoning,
4 teaspoons pizza sauce
1/2 cup shredded low-moisture, part-skim Mozzarella cheese
Preparation
Preheat oven to 350 degrees Fahrenheit.
Split English muffin in half and toast; set aside.
Heat a small non-stick skillet over medium heat. Add mushrooms, green
onions and bell pepper.
Cook, and stir continuously for 2 minutes, or until vegetables are softened.
Stir egg substitute, pepper and oregano into vegetable mixture. Cook,
stirring continuously until egg substitute is set, about 2 minutes. Spread 2
teaspoons of pizza sauce onto each English muffin half.
Spoon a quarter of the egg mixture over pizza sauce then sprinkle with a
quarter of the cheese. Spoon the remaining egg mixture and cheese evenly
on top of the muffins.
Place the muffins on a baking sheet and bake for 5 minutes, or until cheese
is melted.
Nutritional Facts
Calories: 190, Total Fat: 5 g, Saturated Fat: 3 g Cholesterol: 15 mg Sodium: 520 mg,
Calcium: 30% Daily Value Protein: 17 g Carbohydrates: 19 g Dietary Fiber: 3 g
The Ultimate Dash Diet Cookbook
DASH Diet Breakfast Bread Pudding
This is a low calorie, low fat DASH Breakfast Bread Pudding
Ingredients:
1 1/2 cup low fat 1% or fat free milk
4 eggs 2 tablespoons brown sugar
1/2 teaspoon vanilla extract 1/2 teaspoon ground cinnamon
1/8 teaspoon salt 3 cups cubed whole wheat bread,
about 4 slices 1/2 cup peeled and diced apple
Directions:
Preheat oven to 350 degrees.
In a large bowl combine milk, eggs, brown sugar, vanilla, cinnamon and salt.
Whisk until well combined.
Add the bread cubes, diced apple and raisins, and mix until all ingredients are combined and the bread has soaked up much of the liquid.
Coat an 8-inch square baking dish with non-stick spray or butter.
Transfer the bread mixture into the baking pan. Cover with foil and bake, or refrigerate for up to 24 hours.
Place the bread pudding into the oven and bake for 40 minutes. Uncover and
continue baking until golden brown, about 20 more minutes.
Let stand for 10 minutes before serving. Dust with powdered sugar if
desired.
Makes 4 Equal Servings
Nutritional Info:
250 calories, 6 g fat, 2.5 g saturated fat, 320 mg sodium, 3 g dietary fiber, 13 g
protein.
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The Ultimate Dash Diet Cookbook
Fruit Pizza on an English Muffin
Fruit pizzas are perfect for a quick breakfast, afterschool snack, or dessert. Each
mouthwatering pizza packs a nutritious punch with fiber, protein, and vitamins.
Ingredients:
• 1 English Muffin (try whole grain) • 2 tablespoons reduced fat or fat-free
cream cheese (see notes) • 2 tablespoons sliced strawberries
1 Kiwifruit • 2 tablespoons blueberries • 2 tablespoons crushed pineapple
Preparation:
1. Split open the English muffin and toast the halves until lightly browned.
2. Spread cream cheese on both halves. 3. Divide the fruit between the two muffin halves
and arrange on top of cream cheese. 4. These are best when served soon. 5. Refrigerate leftovers within 2 hours.
Tip
No cream cheese? Try peanut butter or sunflower seed butter. Make your own whipped cream cheese for easy spreading. Use an electric
hand mixer to gradually beat 4 tablespoons of milk into 8 ounces of cream
cheese. To make it fruit flavored, add any chopped, soft fruit (fresh, canned, or frozen) while beating. Store in a covered container in the refrigerator.
Use any combination of fruit for topping the pizza.
Try sliced apples, pears, bananas, and more.
Nutrition Information:
Serving size = one half muffin with fruit. Per serving: 120 calories, 3 g total fat, 1.5 g saturated fat, 19 g carbohydrates, 4 g protein, 3 g fiber, 190 mg sodium, 143 mg
potassium, 28 mg magnesium, 114 mg calcium.
The Ultimate Dash Diet Cookbook
Tasty Egg and Cheese Muffin with Spinach
A great way to start any day with a protein full breakfast that will suppress your appetite for hours, you can substitute the muffins with a whole grain tortilla.
Ingredients:
2 whole-grain English muffins split
1 teaspoon olive oil
8 egg whites, whisked
4- 6 Spinach leaves, finely chopped
2 Ounces (about 1/2 cup) reduced-fat Swiss cheese, shredded
1/2 cup grape tomatoes, quartered
A dash of hot sauce
Pepper
Preparation:
Preheat the broiler on high. Place muffins, cut side up, on a baking sheet and broil
for 2 minutes or until beginning to lightly brown on edges. (Or you can do this in your toaster oven)
Heat a medium skillet on medium heat. Add oil and sauté 3 of the spinach about 2
to 3 minutes. Add the egg whites, season with the hot sauce and pepper and cook, mixing with a wooden spoon until cooked through.
Divide on toasted muffins and top with tomatoes and cheese.
The Ultimate Dash Diet Cookbook
Wild Mushroom Oatmeal
Here is delicious brunch meals that will fulfill your appetite until dinner. This recipe serves 4 and is great when you have company stay over.
Ingredients
12 oz sliced Mushrooms
½ red onion
½ red pepper
2 teaspoon of lemon juice
½ teaspoon ground black pepper
4 cups of water
2 cups of dry oats
1 teaspoon of rosemary
4 eggs
Directions
1. Heat the oil in a large saucepan over medium-high. Add the mushrooms, onions, lemon juice, red pepper and pepper and sauté until the mushrooms
are just cooked through, about 5 minutes. 2. While the mushrooms are cooking, fry the eggs in a nonstick skillet using
cooking spray.
3. Add the water, rosemary, and bring to a boil over high. Stir in the oats and reduce heat to medium. Cook, while stirring occasionally, until the oats are fully cooked, about 6 minutes.
4. Sprinkle each serving with the cheese or top with an egg and serve. If
desired, garnish with additional parsley.
Serving size 1 ½ cups is only 252 calories
The Ultimate Dash Diet Cookbook
Cancer Preventative Foods
60 % Whole Grains plants and grains (they take longer to break down), complex
carbo-hydrates as they take longer to metabolize
20 % Protein, salmon, beans 20 % Olive Oils
Use turmeric with every meal, it is anti arthritic, anti cancer, helps prevent heart disease.
Decreases oxidative stress, arthritis, inflammation
Cut down on refined sugars, which includes white pasta, white flour, just substitute with multi grain bread and whole wheat pasta and brown rice.
Lymphatic’s have valves, so when you move the fluid in your valves start circulating which helps drain your lymphatic system. Exercise everyday.
The Ultimate Dash Diet Cookbook
DASH Diet: Lunch Recipes
Quesadillas with Cilantro Yogurt Dip
Quesadillas are a quick and easy lunch option that kids and adults enjoy.
Serve them with the cilantro yogurt dip to make your meal even more
festive and healthy. These were a nice snack and a good way to sneak
vegetables into a meal for kids.
Ingredients:
1 cup beans, black or pinto
2 Tablespoons cilantro, chopped
½ bell pepper, finely chopped
½ cup corn kernels
1 cup low-fat shredded cheese
6 soft corn tortillas
1 medium carrot, shredded
½ jalapeno pepper, finely minced
(optional)
CILANTRO YOGURT DIP
1 cup plain non-fat yogurt
2 Tablespoons cilantro, finely chopped
Juice from ½ of a lime
Preparation:
Preheat large skillet over low heat.
Line up 3 tortillas. Divide cheese, corn, beans, cilantro, shredded carrots,
and peppers between the tortillas. Cover each with a second tortilla.
Place a tortilla on a dry skillet and warm until cheese is melted and tortilla is
slightly golden, about 3 minutes.
Flip and cook other side until golden, about 1 minute.
In a small bowl mix together the nonfat yogurt, cilantro and lime juice.
Cut each quesadilla into 4 wedges (12 wedges total) and serve 3 wedges per
person with about ¼ cup of the dip.
Refrigerate leftovers within 2 hours.
The Ultimate Dash Diet Cookbook
DASH TUNA SALAD
This is a delicious and healthy Tuna Salad; this can be made ahead of time
as it tastes so much better.
Ingredients
1 can water packed, low sodium tuna
2 hardboiled egg, diced
1/4 cup diced celery
½ cup light mayonnaise
Juice of 1 fresh lime
1 teaspoon mustard
1 cup romaine lettuce
Preparation:
Pepper strips, grated carrot, grape tomatoes, shredded red cabbage
Mix together tuna, egg, celery, mustard and mayonnaise.
Season with pepper
Refrigerate for several hours it tastes better.
Make salad base with romaine lettuce, topped with a variety of sliced
vegetables.
Place 1/2 cup tuna on top.
Refrigerate the remaining Tuna salad and have it as a healthy snack or for
lunch again another day this week.
While following the DASH eating plan, choose and prepare foods with less
sodium (salt). Be creative-try herbs, spices, lemon, lime, vinegar, and salt-
free seasoning blends while cooking and at the table.
The Ultimate Dash Diet Cookbook
DASH Southwest Chipotle Bowl
Here is an ultra healthy lunch that will really satisfy your appetite for the
rest of the day.
Ingredients:
• 1 teaspoon vegetable oil
• 1 cup chopped vegetables (try
a mixture - bell peppers, onion,
corn, tomato, zucchini)
• 1 cup cooked chicken
(chopped or shredded)
• 1 cup cooked brown rice
. ½ cup pinto beans
• 4 tablespoons salsa of your
taste
• 2 tablespoons shredded
cheese
• 2 tablespoons low fat sour cream
Preparation:
In a medium skillet, heat oil over medium high heat (350 degrees in an
electric skillet). Add vegetables and cook for 3 to 5 minutes or until
vegetables are tender-crisp.
Add cooked meat, beans or tofu and cooked rice to skillet and heat through.
Divide rice mixture between two bowls. Top with salsa, cheese, sour cream
and serve warm.
Refrigerate leftovers within 2 hours.
Nutrition Information:
Per serving: 330 calories, 11 g total fat, 4.5 g saturated fat, 30 g
carbohydrates, 27 g protein, 3 g fiber, 260 mg sodium, 259 mg potassium,
51 mg magnesium, 50 mg calcium