TheDASHDietCookbook
QuickandEasyDASHDietRecipesforHealthandWeightLoss
Copyright©2015byDylannaPublishing,Inc.
Allrightsreserved.Thisbookoranyportionthereofmaynotbereproducedorusedinanymannerwhatsoeverwithouttheexpresswrittenpermissionofthepublisherexcept
fortheuseofbriefquotationsinabookreview.
Firstedition:2015
Disclaimer/LimitofLiability
Thisbookisforinformationalpurposesonly.Theviewsexpressedarethoseoftheauthoralone,andshouldnotbetakenasexpert,legal,ormedicaladvice.Thereaderisresponsibleforhisorherownactions.
Everyattempthasbeenmadetoverifytheaccuracyoftheinformationinthispublication.However,neithertheauthornorthepublisherassumesanyresponsibilityforerrors,omissions,orcontraryinterpretationofthematerialcontained
herein.
Thisbookisnotintendedtoprovidemedicaladvice.Pleaseseeyourhealthcareprofessionalbeforeembarkingonanynewdietorexerciseprogram.Thereadershouldregularlyconsultaphysicianinmattersrelatingtohis/herhealthand
particularlywithrespecttoanysymptomsthatmayrequirediagnosisormedicalattention.
CONTENTS
INTRODUCTION
OverviewoftheDASHDiet
DailyNutrientGoalsfortheDASHDiet
DASHDietEatingPlan
SpicesandSeasonings
TopHiddenSourcesofSodium
StockingYourKitchen
CleaningOut
Restocking
PARTII
RECIPES
BREAKFAST
Apple-CinnamonBakedOatmeal
EggWhiteVegetableOmelet
FruityGreenSmoothie
FruitandYogurtBreakfastSalad
BlueberryBreakfastQuinoa
HealthyLow-FatGranola
Greek-StyleBreakfastScramble
SpicedPumpkinPancakes
Lemon-ZucchiniMuffins
Blueberry-MapleRefrigeratorOatmeal
SOUPSANDSALADS
EasyKaleandWhiteBeanSoup
Potato-LeekSoup
CurriedLentilSoup
GreekLemon-DropSoup(Avgolemono)
Apple,BlueCheese,andPistachioSalad
ArugulaSaladwithOrange,Beets,andFeta
WarmCouscousSaladwithOrangeVinaigrette
CaliforniaCobbSalad
SouthwestCornandBlackBeanSalad
CurriedChickenSalad
MAINDISHES
ChickenAlfredowithWhole-WheatBowtiePasta
SimpleBakedChicken
OrangeChickenandBroccoliStirFry
MediterraneanLemonChickenandPotatoes
TandooriChicken
SteakSmotheredinMushrooms
Slow-CookerBeefStewProvencal
Panko-CrustedCod
GrilledSalmonandAsparaguswithLemonButter
Slow-CookerTurkeyStroganoff
Oven-BarbecuedPorkChops
Whole-WheatSpaghettiwithRaguSauce
SausageandChickenStew
QuickandEasyChili
PastaPrimaverawithShrimpandSpinachFettuccine
PorkTenderloinwithApplesandSweetPotatoes
SteakTacos
Lemon-OrangeOrangeRoughy
SNACKS,SIDES,ANDDESSERTS
CaramelizedOnionsandBellPeppers
SweetPotatoCasserole
KaleChips
BlueberrySorbet
Microwave-BakedStuffedApples
CarrotCakeCookies
OatmealWalnutChocolateChipCookies
Cranberry-RaspberryFruitBars
ChocolateSurpriseBrownies
All-PurposeSeasoningMix
CajunSeasoning
TacoSeasoning
MoreBestsellingTitlesfromDylannaPress
INTRODUCTIONTheDASHdietisoneofthemostresearchedandwell-respecteddietsavailabletoday.Itisnotafaddietoraquickweight-lossscheme,butinsteadaguidetoahealthierwayofeatingandliving.
TheDASHdietwasdevelopedtolowerbloodpressure,oneoftheleadingfactorsinheartdisease.Inadditiontoloweringbloodpressure,thediethasbeenfoundtobemorenutritiousandleadtobetterhealthinallareaswhencomparedwiththestandardAmericandiet(SAD).
ThisbookwasdesignedtomakefollowingtheDASHdietsimple,easy,andmostimportantlygreattasting.IncludedisanoverviewoftheDASHdietcoveringthefoodsandportionstoeatonthediet,agrocerylisttohelpyoustockyourkitchen,sampleeatingplans,andmorethan50deliciousrecipesforbreakfast,lunch,dinner,anddessert.
ReadontogetstartedwiththeDASHdietandbeonyourwaytobetterhealth!
OverviewoftheDASHDietTheDASHdietwasrecentlynamedthebestandhealthiestdietbynutritionexpertsatUS
NewsandWorldReport.[1]
ThiswasthefifthyearinarowthattheDASHdiettooktophonors.
DASHstandsforDietaryApproachestoStopHypertensionanditisdesignedasalife-longapproachtotreatingorpreventinghypertension(highbloodpressure).Itisoftenprescribedbydoctorsasafirststepindealingwithpre-hypertensionasawayofavoidingbloodpressuremedications.
TheDASHdietfocusesonreducingtheamountofsodiuminyourdietandincreasingnutrient-richfoodssuchasfruits,vegetables,andwholegrains.ResearchhasshownthatbyfollowingtheDASHdietyoucanreduceyourbloodpressurebyasmuchas12points,
whichisaseffectiveastakingamedication.[2]
Inadditiontohelpingtolowerbloodpressure,theDASHdiethasmanyotherhealthbenefits.Theseinclude:
·decreasedriskofheartdisease
·decreasedriskofcancer
·decreasedriskofdiabetes
·decreasedriskofstroke
·lowercholesterollevels
·helpstopreventosteoporosis
·helpstopromoteweightloss
Forthesereasons,theDASHdietisasmartchoiceforanyonelookingtoimprovetheirhealth.
DailyNutrientGoalsfortheDASHDietBelowarethedailynutrientguidelinessetbytheNationalHeart,Lung,andBlood
Institute:[3]
DailyNutrientGoalsfortheDASHDiet
Totalfat:27%ofcaloriesSaturatedfat:6%ofcaloriesProtein:18%ofcaloriesCarbohydrate:55%ofcaloriesCholesterol:150mgSodium:2,300mg/1,500mg*Potassium:4,700mgCalcium:1,250mgMagnesium:500mgFiber:30g
*1,500mgsodiumhasbeenfoundtobeevenbetterforloweringbloodpressure.Itwasparticularlyeffectiveformiddle-agedandolderindividuals,AfricanAmericans,andthosewhoalreadyhadhighbloodpressure.g=grams;mg=milligrams
Itisrecommendedthatyouconsultwithyourdoctortodeterminewhetheryoushouldfollowthe2,300or1,500mgsodiumrecommendations.
DASHDietEatingPlanTheDASHdieteatingplanfocusesonincludingfreshfruitsandvegetables,low-fatdairyproducts,andleansourcesofproteinintoyourdailydiet.Itaimstoreducetheamountofsaltandsodium,addedsugar,fats,andredmeat.Thedietisrichinnutrientsthatpromotelowbloodpressureincludingpotassium,magnesium,calcium,protein,andfiber.
Belowaretherecommendationsfordailyservingsbasedona2,000calorieperdaydiet.TheseguidelinesweredevelopedbytheNationalInstitutesofHealth.
Wholegrains:6to8servingsperday
Thiscategoryincludesbreads,pasta,oats,cereals,rice,quinoa,ryeaswellasothergrains.Itisrecommendedthatyouchoosewholegrainsoverwhiteandrefinedgrains.
Sampleservings:
·1slicebread
·1ouncecereal
·½cupcookedpastaorrice
Vegetables:4to6servingsperday
Thiscategoryincludesasparagus,broccoli,Brusselssprouts,carrots,celery,greenbeans,greenleafyvegetables,kale,lettuce,peppers,potatoes,pumpkin,spinach,squash,sweetpotatoes,tomatoes,andturnipsaswellasothervegetables.
Sampleservings:
·1cupleafygreens
·½cupcookedorrawvegetables
·½cupvegetablejuice
Fruits:4to6servingsperday
Thiscategoryincludesapples,bananas,cherries,dates,grapes,grapefruit,lemons,mangoes,melons,peaches,pears,pineapple,raisins,strawberries,andwatermelonaswellasotherfruits.
Sampleservings:
·1mediumapple,peach,orpear
·½cupfresh,frozen,orcannedfruit
·¼driedfruit
Dairyproducts:2to3servingsperday
Thiscategoryincludeslow-fat/nonfatmilk,buttermilk,low-fat/nonfatcheeses,andlow-fat/nonfatyogurt.
Sampleservings:
·1cup(8ounces)milkoryogurt
·1½ouncescheese
Leanprotein:3to6servingsperday
Thiscategoryincludesmeats,poultry,fish,andeggs.Chooseleancutsofmeatandtrimawayexcessfat.Removeskinfrompoultry.
Sampleservings:
·1egg
·1ouncecookedmeat(tovisualize,4ouncesisaboutthesizeofadeckofcards)
Nuts,seeds,legumes:3to5servingsperweek
Thiscategoryincludesalmonds,blackbeans,hazelnuts,kidneybeans,legumes,lentils,peanuts,pumpkinseeds,splitpeas,andsunflowerseedsaswellothernuts,seeds,andlegumes.
Sampleservings:
·1/3cup(1½ounces)nuts
·2tablespoonspeanutbutter
·2tablespoonssunflowerseeds
·½cupcookedlegumes
Fatsandoils:2-3servingperday
Thiscategoryincludescoconutoil,ghee,low-fatmayonnaise,margarine,oliveoil,saladdressings,andvegetableoils.
Sampleservings:
·1teaspoonoliveoil
·1teaspoonmargarine
·1tablespoonsmayonnaise
·2tablespoonssaladdressing
Sweetsandsugars:5orlessperweek
Thiscategoryincludesfruit-flavoredgelatin,candy,jelly,maplesyrup,sorbet,andsugar
Sampleservings:
·1tablespoonsugar
·1tablespoonjam
·½cupsorbet
Thetablebelowoutlinesthenumberofrecommendeddailyservingsforvariouscalorielevels.Theamountofcaloriesneededperdaydependsonanumberoffactorsincludingyourcurrentage,weight,gender,andactivitylevel.
DASHEatingPlan—NumberofDailyServingsforOtherCalorieLevels
Servings/Day
FoodGroups 1,600calories/day
2,600calories/day 3,100calories/day
Grains 6 10-11 12-13
Vegetables 3-4 5-6 6
Fruits 4 5-6 6
Nonfatorlowfatdairyproducts 2-3 3 3-4
Leanmeats,poultry,andfish 3-6 6 6-9
Nuts,seeds,andlegumes 3/week 1 1
Fatsandoils 2 3 4
Sweetsandsugars 0 lessthan2 lessthan2
SpicesandSeasoningsIfyouareusedtoseasoningyourfoodwithsalt,thendoingwithoutmaytakesomegettingusedtoit.Butrestassuredthattherearemanyalternativewaystoampuptheflavorofyourfoodwithoutresortingtoshakingsaltonit.Asanaddedbenefit,manyherbsandspicescontainpowerfulantioxidantsandotherpropertiesthatarehighlybeneficialtoyourhealth.BelowisalistofherbsandspicesthatcanbeusedtoreplacesaltontheDASHdiettoaddflavortoyourfood.
·Basil:Basilisoneofthemostcommonherbsusedincooking.Ithasaslightlysweetandpungenttaste.
·Bayleaves:Thesesweetandaromaticleavesareoftenusedtoenhancetheflavorofmeats,stews,andotherdishes.
·Cardamom:CardamomisapopularspiceinIndiancookingwithapepperyandcitrusytaste.
·Cayenne:Cayennehasahotandpepperyflavorthatwilldefinitelyspiceupadish.Alsocalledredchilipepper.
·Cinnamon:Cinnamoncanhelptoregulatebloodsugarandlowercholesterol.
·Garlic/garlicpowder:Garlic,whetherfreshorinpowderform,isagreatalternativetosaltasitnotonlyenhancestastebuthasmanyknownhealth-boostingproperties.
·Ginger:Gingercanbeusedeitherfreshorasapowderandinadditiontoaddingflavorhasmanyhealthbenefits.
·Lemonjuice:Asqueezeoflemonjuiceaddsafreshcitrusyflavorthatcanenhancetheflavorofmanyfoods.
·Onionpowder:Onionpowderhasastrongtastethatmanypeoplelove,butusesparinglyoritsflavorcanoverpoweradish.
·Pepper(black):Youmaythinkofsaltandpepperasadynamicduobutpepperisperfectlycapableofstandingalone.Itwillenhancetheflavorofanydish.Choosefreshlygroundblackpepperforamoredistinctandintensetaste.
TopHiddenSourcesofSodiumYoumaythinkthatjustpassingonthesaltshakerwillbeenoughtolowertheamountofsodiuminyourdiet.However,youmightbesurprisedtolearnaboutthemanyproductsthatcontainhiddensodium.Herearesomeofthetopculprits.
SODIUMINCOMMONFOODS
Breadandbakedgoods:Breadisoneofthetopsourcesofdietarysodium.Onesliceofbreadcancontainanywherefrom350-700milligramsofsodium.Readlabelscarefullyandchooseabrandwiththelowestsodiumcontent.Otherbakedgoodssuchasdoughnuts,muffins,andcakesmadefrombakingmixesarealsoloadedwithsodium.
Breakfastcereals:Theamountofsaltincerealsvarieswidelysoitisimportanttoreadlabelscarefully.
Condimentsandsauces:Themajorityofstore-boughtcondimentssuchasketchup,mustard,saladdressings,soysauce,relish,barbecuesauce,andjarredspaghettisauceareloadedwithsodium.Readlabelscarefullyandbuyreducedorno-sodiumproductswheneverpossible.Evenbetter,makeyourownhomemadesaucesanddressings.
Cheeseanddairyproducts:Mostpeopledon’tthinkofsaltwhenitcomestocheese,butsaltisusedinthecheese-makingprocessandtheyareasignificantsourceofsodiuminthediet.Milkalsocontainssodium,120milligramsperhalf-cupserving.
Cannedfoods:Saltisusedtoflavorandpreservemostcannedfoodssuchassoups,stews,andvegetables.AcanofCampbell’schickennoodlesouphasawhopping900milligramsofsodiumperserving.Cannedbeansarealsohighinsodiumcontent.Lookforlow-saltandsalt-freeversionsormakeyourown.
STOCKINGYOURKITCHENAbigpartofpreparingmealswithoutalotoffussishavingtheingredientsyouneedonhand.KeepingyourpantrystockedwithafewessentialswillgoalongwaytowardmakingiteasytoprepareaquickandhealthyDASHdietmeal.
CleaningOutIfyou’recommittedtoincorporatingtheDASHdietprinciplesintoyoureating,thefirstthingyouneedtodoiscleanoutyourrefrigerator,freezer,andpantry.Lookcarefullyatallofthelabelsofeverythinginyourkitchen.Getridofanythingthatishighinsodium,sugar,whiteflour,orsaturatedandtransfats.
RestockingNowthatyou’vegottenridofallthefoodsthatmaybecausingproblems,it’stimetostockuponafewbasicstokeeponhand.
PantryItems
·100%whole-wheatbread(smallslice)andpitapockets
·Applesauce,unsweetened
·Bakingpowderandbakingsoda
·Beans(driedand/orcanned)
·Brownrice
·Brownsugar
·Chicken,beefand/orvegetablebroth,low-sodium
·Cornstarchorarrowroot
·Driedfruitandnuts
·Flour(unbleachedandwholewheat)
·Granolabars,low-fat
·Marinade,low-sodium–trytheMrs.Dashbrand
·Oatmeal(wholeoatsorquickcooking,notinstant)
·Oliveandcanolaoils
·Pretzels(unsalted)
·Quinoa
·Reduced-sodiumketchup,delimustard,“lite”mayonnaise
·Saladdressings,low-sodium,agoodbrandtotryisConsorzio
·Salsa
·Tomatosauce,low-sodium
·Tomatoes,canned,no-salt-added
·Tunapackedinwater
·Vegetableoilspray
·Vinegar(balsamicandwhitewine)
·Whole-graincereals(shreddedwheat,toastedoat,branflakes)
·Whole-wheatpasta
·Whole-wheatsnackcrackers,low-sodium
RefrigeratorItems
·Bottledlemonjuice
·Eggsand/oreggsubstitute
·Freshfruit
·Freshvegetables
·Fresh-packsaladgreens
·Garlic
·Lemons
·Lime
·Low-fatandnonfatyogurt
·Low-fatcottagecheese
·Low-fatornonfatmilk
·Naturalpeanutbutter
·Onions
·Reduced-fatstringcheese
·Reduced-fat,low-sodiumdelimeat
·Reduced-sodiumsoysauceandteriyakisauce
·Tortillas,wholewheatorcorn
·Trans-fat-freemargarine
FreezerItems
·Fish
·Frozenfruit(withoutaddedsugar)
·Frozenvegetables(nosaucesorsalt)
·Homemadesoupsandbroth–freezeinsingleservings
·Leanmeats
·Low-caloriefrozendesserts
PARTIIRECIPES
BREAKFAST
Apple-CinnamonBakedOatmeal
Thisoatmealrecipeiscookedintheslowcookersoyoucanwakeuptoawarmandsatisfyingbreakfastwithoutanyfuss.
Servings:8
Ingredients:
·2cupssteelcutoats
·8cupswater
·1tspcinnamon
·1/2tspallspice
·1/2tspnutmeg
·1/4cupbrownsugar
·1tspvanillaextract
·2apples,diced
·1cupraisins
·1/2cupunsalted,roastedwalnuts,chopped
Directions:
1.Sprayslowcookerwithnonstickcookingspray.
2.Addallingredientstoslowcookerexceptforwalnuts.Mixwelltocombine.
3.Setslowcookertolowsettingandcookfor8hours.
4.Servetoppedwithchoppedwalnuts
NutritionalInformation(perserving)
Calories:312
Sodium:4mg
Protein:9g
Carbs:60g
Fat:7.5g
Sugar:23g
Note:Besuretousesteelcutoatsforthisrecipe(notinstantorrolledoats)oryoumayendupwithastickymess.
EggWhiteVegetableOmelet
Anomeletmakesaperfectbreakfast,lunch,orevendinnerontheDASHdiet.Youcanusewhatevervegetablesyouhaveonhandandinjustafewminutesbeeatingahealthy,high-
proteinmeal.
Servings:2
Ingredients
·6eggwhites
·1tablespoonwater
·2teaspoonoliveoil
·½yellowonion,chopped
·1tomato,diced
·2-3asparagusstalks,cutintosmallpieces
·3-4mushrooms,sliced
Directions
1Whiskeggwhitesinamediumbowl,addtablespoonofwater,andwhiskwithforkuntilwellblended.
2Heat1teaspoonoilovermedium-highheatinamediumsizeskillet.Addonion,tomato,asparagus,andmushroomsandsautéuntilvegetablesaretender,about3-4minutes.Removefrompanandsetaside.
3Addanotherteaspoonofoiltothepanandallowtoheatforaminuteortwo.Addbeateneggstopan,tiltingpanasneededsoeggscoverentirepan.Leteggssetalongedgesofpan,thisshouldonlytakeafewsecondsifpanishotenough.Usingspatulaslideeggsawayfromsidesofpanandtiltpantoallowmoreeggmixturetoflowtopansurface.Repeatuntileggsarealmostfinished,butstillsoftinthemiddle.
4Addvegetablemixturetomiddleofomelet.Foldonesideofomeletovertoppings.Slideontoplate.Voila,itisreadytoeat.
NutritionalInformation(perserving)
Calories:145
Sodium:77mg
Protein:8.5g
Carbs:19g
Fat:4.5g
FruityGreenSmoothie
Thisvitamin-packedsmoothieisanantioxidantpowerhouse,packing2½servingsoffruitsandveggiesineachserving.
Servings:1
Ingredients:
·2cupsfreshspinachleaves
·1mediumbanana,peeled
·7-8strawberries,trimmed
·½cuporangejuice
·1cupcrushedice
Directions:
1.Placeallingredientsintoablenderandblenduntilsmooth.
2.Serveintallglass.
NutritionalInformation(perserving)
Calories:235
Sodium:64mg
Protein:5g
Carbs:56g
Fat:1.5g
Sugar:3.7g
FruitandYogurtBreakfastSalad
Thewholegrainsinthisbreakfastsaladwillkeepyoufullandenergizedthroughlunch.
Servings:6
Ingredients:
·2cupswater
·1/4teaspoonsalt
·3/4cupquickcookingbrownrice
·3/4cupbulgur
·1largeapple,coredandchopped
·1largepear,coredandchopped
·1orange,peeledandcutintosections
·1cupdriedcranberries
·1container(8ounces)low-fatornonfatGreekstyleyogurt,plain
Directions:
1.Heatwaterinalargepotoverhighheatuntilboiling.
2.Addinsalt,rice,andbulgur.Reduceheattolow,cover,andsimmerfor10minutes.Removefromheatandletsitcoveredfor2minutes.
3.Transfergrainstolargebowlandrefrigerateuntilchilled.
4.Removechilledgrainsfromrefrigerator.Addapple,pear,oranges,anddriedcranberries.Foldinyogurtandmixgentlyuntilgrainsandfruitarethoroughlycoated.
5.Serveinbowls.
Note:Grainscanbepreparedthenightbeforeandchilledovernightintherefrigerator.
NutritionalInformation(perserving)
Calories:190
Sodium:118mg
Protein:4g
Carbs:40g
Fat:1g
BlueberryBreakfastQuinoa
Quinoamakesanexcellentgluten-freealternativetooatmeal.
Servings:4
Ingredients:
·2cupslow-fat/nonfatmilk
·1cupquinoa,uncooked
·1/4cuphoney
·1/2teaspooncinnamon
·1/4cupchoppedalmonds,pecans,orwalnuts
·1/2cupfreshblueberries
Directions:
1Inasaucepan,bringmilktoalowboil.Addquinoaandreturntoboil.Cover,reduceheattolow,andsimmeruntilmostofliquidisabsorbed,about12-15minutes.Removefromheat.
2Stirremainingingredientsintoquinoa,cover,andallowtostandforanadditional10minutesbeforeserving.
Note:Forathinnerconsistency,addmoremilk.
NutritionalInformation(perserving)
Calories:320
Sodium:70mg
Protein:12g
Carbs:59g
Fat:5g
HealthyLow-FatGranola
Store-boughtgranolacanbehighinsodiumandfat.Makingyourowniseasy!Whipupabatchandstoreitforuptoaweek.
Servings:8
Ingredients:
·4cupsold-fashionedoats
·1/4cupflaxseed
·1/4cupwheatgerm
·1/4cupcoconutflakes
·1/4cuppumpkinorsunflowerseeds
·1/4slicedalmonds
·1/3cupmaplesyrup
·1/4cupapplejuice
·1teaspooncinnamon
·1teaspoonvanilla
·1/4teaspoonsalt
Directions:
1.Preheatovento325degreesF.
2.Inalargebowl,combineallingredients.Stirwelltothoroughlycoatallingredients.
3.Linerimmedcookiesheetwithparchmentpaper.Spreadmixtureevenlyoncookiesheet.
4.Bakeinovenfor30-35minutes,stirringonce,untillightlybrowned.
NutritionalInformation(perserving)
Calories:180
Sodium:85mg
Protein:5g
Carbs:30.5g
Fat:5.2g
Greek-StyleBreakfastScramble
Fetacheeseandspinachteamupinthishealthy,protein-packedbreakfast.
Servings:1
Ingredients:
·Nonstickcookingspray
·1cupfreshspinach,chopped
·1/2cupmushrooms,chopped
·1/4onion,chopped
·1wholeeggand2eggwhites
·2tablespoonsfetacheese
·Freshlygroundblackpepper,totaste
Directions:
1.Heatanonstickskilletovermediumheat.Spraywithcookingsprayandaddspinach,mushrooms,andonion.Sautéfor2-3minutesuntilonionsturntranslucentandspinachhaswilted.
2.Meanwhile,whiskeggandeggwhitestogetherinabowl.Addfetacheeseandpepper.
3.Poureggmixtureovervegetables.Cookeggs,stirringwithspatula,for3-4minutes,oruntileggsarecookedthrough.
4.Servehot.
NutritionalInformation(perserving)
Calories:150
Sodium:440mg
Protein:17g
Carbs:6g
Fat:7g
SpicedPumpkinPancakes
Whole-wheatflourmakestheseheartypancakesextranutritious.
Servings:10(2pancakesperserving)
Ingredients:
·2cupswholewheatflour
·2teaspoonsbakingpowder
·1teaspoonbakingsoda
·1teaspooncinnamon
·1/2teaspoongroundnutmeg
·1/2teaspoongroundginger
·1/4cupbrownsugar
·1eggyolk
·1cupcannedpumpkin
·2tablespoonscoconutoil
·2cupsskimmilk
·2eggwhites
Directions:
1.Inamixingbowl,combinetogetherflour,bakingpowder,bakingsoda,cinnamon,nutmeg,andginger.
2.Inanotherbowl,mixtogetherbrownsugar,eggyolk,pumpkin,andcoconutoil.Stirinmilk.
3.Pourmilkmixtureintobowlwithdryingredientsandstiruntiljustcombined.Donotoverstir.
4.Beateggwhitesinabowluntilfluffy.Foldeggwhitesintopancakebatter.
5.Heatanonstickgriddleorlargeskilletovermediumhighheat.Spraywithnonstickcookingspray.
6.Whengriddleishot,ladlebatterby1/4cupamountsontopan.Cookuntilbatterstartstobubble,flip,andcookuntillightlybrowned.
NutritionalInformation(perserving)
Calories:150
Sodium:360mg
Protein:6.6g
Carbs:32g
Fat:2g
Lemon-ZucchiniMuffins
Thesemuffinsareagreatwaytosneakinanextraservingofvegetables.
Servings:12muffins
Ingredients:
·2cupsall-purposeflour
·1/2cupsugar
·1tablespoonbakingpowder
·1/4teaspoonsalt
·1/4teaspooncinnamon
·1/4teaspoonnutmeg
·1cupshreddedzucchini
·3/4cupnonfatmilk
·2tablespoonsoliveoil
·2tablespoonslemonjuice
·1egg
·Nonstickcookingspray
Directions:
1.Preheatovento400degreesF.Preparemuffintinbysprayinglightlywithcookingsprayorliningwithmuffinliners.
2.Inamixingbowl,combineflour,sugar,bakingpowder,salt,cinnamon,andnutmeg.
3.Inaseparatebowl,combinezucchini,milk,oil,lemonjuice,andegg.Stirwell.
4.Addzucchinimixturetoflourmixture.Stiruntiljustcombined.Donotoverstir.
5.Pourbatterintopreparedmuffincups.Bakefor20minutesoruntillightgoldenbrown.
NutritionalInformation(perserving)
Calories:145
Sodium:62mg
Protein:3g
Carbs:25g
Fat:4g
Blueberry-MapleRefrigeratorOatmeal
Refrigeratoroatmealissosimpletomakeandsoyummytoeat.
Servings:1Ingredients:
·1/2cuprolledoats(old-fashionedstyle,notinstant)
·1/2cupwaterornonfatmilk
·Pinchofseasalt
·1tablespoonchiaseeds(optional)
· 1-2teaspoonsmaplesyrup
· 2cupsfreshblueberries
Directions:
1. Inabowlorjar,combineoats,waterormilk,andsalt.Coverandplaceinrefrigeratorovernight.
2.Beforeserving,topwithchiaseeds,maplesyrup,andblueberries.
NutritionalInformation(perserving)
Calories:260
Sodium:160mg
Protein:9g
Carbs:49g
Fat:4g
SOUPSANDSALADS
EasyKaleandWhiteBeanSoup
Cannedsoupisnotoriouslyhighinsodium.Thislow-sodiumsoupcanbepreparedinjust30minutes.
Servings:8
Ingredients:
·2tablespoonsextra-virginoliveoil
·1mediumyellowonion,diced
·2mediumcarrots,diced
·2celerystalks,diced
·3garliccloves,minced
·1/2teaspoonredpepperflakes
·1tablespoonrosemary
·6cupslow-sodiumchickenbroth
·2(15-ouncecans)whitebeanswithliquid(buythelow-sodiumversion)
·2bayleaves
·2cupskale,chopped
·Freshlygroundblackpepper,totaste
·Parmesancheese,grated,forserving
Directions:
1.Inalargesaucepan,heatoliveoilovermedium-highheat.Addonions,carrots,celery,andgarlic,andcook,stirringfrequently,for3-4minutesuntilsoftened.
2.Addredpepperflakes,rosemary,chickenbroth,beans,andbayleaves.Turnheattohighandbringtoaboil.Reduceheattolowestsetting,addkale,andsimmerfor15minutes.
3.Removebayleavesanddiscard.Transfertwocupsofsouptoablenderandprocessuntilsmooth.Returntopanandstir.(Alternatively,useimmersionblendertopureesouptodesiredconsistency.)
4.SeasonwithgroundblackpepperandParmesancheese.
NutritionalInformation(perserving)
Calories:260
Sodium:420mg
Protein:26g
Carbs:70g
Fat:5g
Potato-LeekSoup
Anothergreat-tastingsoup,easilypreparedinunder30minutes.Freezeinsingle-servingfreezerbagsandreheatforanalmost-instantmeal.
Servings:8
Ingredients:
·2tablespoonsoliveoil
·3leeks,washedandsliced
·1teaspoonthyme
·1/4teaspoonredpepperflakes
·6cupswater(couldsubstitutewithlow-sodiumchickenbroth)
·11/4poundsgoldenYukonpotatoes,peeledandcubed
·2bayleaves
·Pinchofsalt
·Freshlygroundblackpepper,totaste
Directions:
1.Inalargepot,heatoliveoilovermediumheat.
2.Addleeks,andsautéfor5-6minutes,untilleeksaresoftandwilted.
3.Addthymeandredpepper,stir.
4.Addwater,potatoes,andbayleaf.Bringtoboil.Cover,reduceheattolow,andsimmeruntilpotatoesaretender,about20minutes.
5.Removebayleavesanddiscard.Seasonwithapinchofsaltandblackpepper.
6.Usinganimmersionblender,pureesoupuntildesiredconsistency.Mayalsobeblended,in2-cupbatches,inblender.
NutritionalInformation(perserving)
Calories:150
Sodium:160mg
Protein:9g
Carbs:24g
Fat:6g
CurriedLentilSoup
Thissoupisfullofbothflavorandveggies.
Servings:6
Ingredients:
·2tablespoonsoliveoil
·1mediumonion,diced
·1largecarrot,diced
·1celerystalk,diced
·3clovesgarlic,minced
·2tablespoonscurrypowder
·6cupslow-sodiumchickenorvegetablebroth
·11/2cupsdriedlentils,washed
·1/2teaspoonsalt
·Freshlygroundblackpepper,totaste
·1can(13.5ounces)coconutmilk
Directions:
1.Inalargepot,heatoilovermediumheat.Addonion,carrot,celery,andgarlicandsauté,stirringoften,untilsoftened,about5-6minutes.Addcurrypowderandstirforanadditionalminute.
2.Addinbroth,lentils,saltandpepper.Stir,andbringtoaboiloverhighheat.Cover,reduceheattomedium-low,andsimmeruntillentilsaresoft(35-40minutes).
3.Usinganimmersionblender,pureesouptodesiredconsistency.Stirincoconutmilk.Heatgentlyovermedium-lowheatuntilheatedthrough.
NutritionalInformation(perserving)
Calories:400
Sodium:300mg
Protein:19g
Carbs:39g
Fat:20g
GreekLemon-DropSoup(Avgolemono)
Servings:6
Ingredients:
·6cupslow-sodiumchickenbroth
·3/4cuplong-grainrice
·3chickenbreasthalves,skinless,cookedandshredded
·2eggs
·1/3cuplemonjuice
·Lemonslices,forgarnish
Directions:
1.Inalargesaucepan,bringchickenbrothandricetoaboil.Reduceheat,cover,andsimmerfor15minutes.Addchickenandsimmerforanadditional2-3minutes.Removefromheat.
2.Inabowl,whisktogethereggsandlemonjuice.Slowlyaddin1cupofhotsoupbroth,whiskingcontinuously.Addwarmeggmixturetosouppotandmixtocombine.
3.Servewithasliceoflemon.
NutritionalInformation(perserving)
Calories:315
Sodium:180mg
Protein:28g
Carbs:36g
Fat:7g
Apple,BlueCheese,andPistachioSalad
Theslightlysweetapples,savorycheese,andcrunchypistachiosmakeforawelcomecontrastofflavors.
Servings:4
Ingredients:
·3apples,peeled,cored,andcubed
·1tablespoonlemonjuice
·1cupplainlowfatornonfatyogurt,preferableGreek-style
·1/4teaspooncayennepepper
·1/2teaspoonblackpepper
·1/3cupbluecheese,crumbled
·1/3cuppistachios
Directions:
1.Placeapplesinabowlandsprinklewithlemonjuice.
2.Addyogurtandpeppertoapplesandmixtocombine.Placeinrefrigeratorandchillforatleast30minutes.
3.Whenreadytoserve,addbluecheeseandpistachiosandmixwell.
NutritionalInformation(perserving)
Calories:200
Sodium:200mg
Protein:8.5g
Carbs:25g
Fat:8.5g
ArugulaSaladwithOrange,Beets,andFeta
Thissaladhasasweet,refreshingtasteandisfullofantioxidants.
Servings:4
Ingredients:
·2mediumbeets
·2navaloranges
·2tablespoonsorangejuice
·11/2tablespoonsextra-virginoliveoil
·1tablespoonbalsamicvinegar
·Pinchofsalt
·Pinchofblackpepper
·2cupsbabyarugula
·1/4cupfetacheese,crumbled
·1tablespoonsunflowerseeds,roastedandunsalted
Directions:
1.Peelbeetsandplaceinsaucepan.Coverwithwaterandbringtoboiloverhighheat.Reduceheatandsimmeruntiltender,about15minutes.Drainandsetasidetocool.
2.Peelorangesandcutintosections.
3.Makedressingbywhiskingtogetherorangejuice,oliveoil,balsamicvinegar,salt,andpepper.
4.Toassemblesalad,dividearugulaevenlybetween4bowls.Topwithbeetsandorangesections.Drizzlewithsaladdressing.Sprinklewithfetacheeseandsunflowerseeds.
NutritionalInformation(perserving)
Calories:165
Sodium:90mg
Protein:5g
Carbs:15g
Fat:8g
WarmCouscousSaladwithOrangeVinaigrette
Couscousisaquick-cookingpastamadefromsemolinaflour.Itcooksinjust5minutesforadeliciousandquickmeal.
Servings:6
Ingredients:
·11/2cupslowsodiumchickenbroth
·2tablespoonsoliveoil,divided
·1/4teaspoonsalt
·1boxcouscous(11/2cups)
·1/4cuporangejuice
·2tablespoonswhitewinevinegar
·Freshlygroundblackpepper
·3scallions,finelychopped
·2tablespoonsfreshflat-leafparsley,chopped
·1/3cupslicedalmonds
Directions:
1.Inamedium-sizepot,addchickenbroth,and1tablespoonoliveoil.Bringtoboil.Addcouscous,stir,andcover.Removefromheatandletsitfor5minutes.Fluffwithfork.
2.Whilecouscoussits,whisktogetherremainingtablespoonoliveoil,orangejuice,vinegar,1/4teaspoonsalt,andblackpepperinabowl.
3.Pourvinaigretteovercouscousandstirwelltocombine.Addinscallions,herbs,andslicedalmonds.Seasonwithadditionalgroundpepper.
4.Servewarm.
NutritionalInformation(perserving)
Calories:375
Sodium:230mg
Protein:9g
Carbs:52g
Fat:15g
CaliforniaCobbSalad
Thisheartysaladmakesacompletelunchordinner.
Servings:4
Ingredients:
·10ouncesbabyspinach
·2tablespoonsextra-virginoliveoil
·11/2tablespoonslemonjuice
·3sliceslow-sodiumbacon,cooked
·2largeeggs,hard-boiled,shellsremoved,cutintobite-sizedpieces
·2cupscookedchicken,skinless,cutintobite-sizedpieces
·1cupgrapetomatoes,halved
·2avocadoes,pitted,cutintobit-sizedpieces
·1/3cupbluecheese,crumbled
·Freshlygroundblackpepper,totaste
Directions:
1.Inalargebowl,tossspinachwitholiveoilandlemonjuice.
2.Addbacon,eggs,chicken,tomatoes,avocado,andbluecheese.Tosstocombine.Seasonwithpeppertotaste.
NutritionalInformation(perserving)
Calories:450
Sodium:450mg
Protein:25g
Carbs:15g
Fat:34g
SouthwestCornandBlackBeanSalad
Thiseasy-to-makesaladisaperfectaccompanimenttogrilledchickenorbeef.
Servings:12
Ingredients:
·1(15.5ounce)canblackbeans,low-sodium,rinsedanddrained
·1cupcookedcorn,freshorfrozen
·1/2mediumredonion,chopped
·1mediumtomato,chopped
·1/2cucumber,peeledandchopped
·2tablespoonsfreshcilantro,minced
·2limes,juiceof
·1tablespoonextra-virginoliveoil
·1mediumavocado,pittedanddiced
·Freshlygroundblackpepper,totaste
Directions:
1.Combinebeans,corn,onions,tomato,cucumber,andcilantrointolargebowl.Sprinklewithlimejuiceandtosstocombine.Pouronoliveoilandmixagain.
2.Letmarinateinrefrigeratorforatleast30minutes.
3.Beforeserving,addavocadoandseasonwithpeppertotaste.
NutritionalInformation(perserving)
Calories:85
Sodium:138mg
Protein:4g
Carbs:13g
Fat:5g
CurriedChickenSalad
Thiscanbeservedontopofabedofgreensormadeintoasandwichbyusinginawhole-wheatpita.
Servings:4
Ingredients:
·1/2cupnonfatplainyogurt,Greekstyle
·1tablespooncurrypowder
·2cupscookedchicken,skinless,cutintobite-sizepieces
·1mediumapple,peeledanddiced
·1stalkcelery,diced
·1/2cupdriedcranberries
·1/4cupsesameseeds,roastedandunsalted
Directions:
1.Combineyogurtandcurrypowderinabowl.Addchicken,apple,celery,cranberries,andsesameseeds.Tosstocombine.
2.Canbemadeaheadandstoredintherefrigeratorforupto2days.
NutritionalInformation(perserving)
Calories:259
Sodium:230mg
Protein:24g
Carbs:27g
Fat:6g
MAINDISHES
ChickenAlfredowithWhole-WheatBowtiePasta
Servings:6
Ingredients:
·12ounceswholewheatbowtiepasta
·2tablespoonsoliveoil
·3chickenbreasts,bonelessandskinless
·2clovesgarlic
·3/4low-sodiumchickenbroth
·1/2cuphalf-and-half
·3/4cupgratedParmesancheese
·2tablespoonsfreshparsley,minced
·Freshlygroundblackpepper,totaste
Directions:
1.Cookpastaaccordingtopackagedirections.Drainandsetaside.
2.Inalargeskillet,heat2tablespoonsofoliveoilovermedium-highheat.Addchickenbreastsandcookuntilgoldenbrownanddoneinthemiddle,about5-6minutesperside.Removefrompan,sliceintobite-sizepieces,setaside.
3.Addremaining2tablespoonsofoliveoiltopan.Addgarlicandsautéfor1minute.Pourinbrothandletitboilforabout2minutes.Addhalf-and-halfandwhisktogether.Continuingcooking,stirringfrequently,forseveralminutesuntilliquidstartstothicken.
4.RemovepanfromandaddParmesancheese,chicken,andpasta.Seasonwithblackpepper.Tossallingredientstogetheruntilwellcombined.Ifsauceistoothick,addalittleextrachickenbrothtothinitdown.
5.ServetoppedwithparsleyandadditionalParmesancheese,ifdesired.
NutritionalInformation(perserving)
Calories:490
Sodium:450mg
Protein:28g
Carbs:46g
Fat:19g
SimpleBakedChicken
Thisisasimple,classicdish.
Servings:4
Ingredients:
·3-4poundchicken,cutintoparts
·2-3tablespoonsoliveoil
·1/2teaspoonthyme
·1/4teaspoonseasalt
·Freshlygroundblackpepper
·1/2cuplow-sodiumchickenstock
Directions:
1.Preheatovento400degreesF.
2.Trimoffanyexcessfatfromchickenpieces.Rinseandpatdrywithpapertowels.
3.Ruboliveoiloverchickenpieces.Sprinklewiththyme,salt,andpepper.
4.Arrangechickenpiecesinroastingpan.
5.Bakechickeninovenfor30minutes.Lowerheatto350degreesFandbakeforanaddition15-30minutes,oruntiljuicerunclear.
6.Removefromoven.Letrestfor5to10minutesbeforeserving.
NutritionalInformation(perserving)
Calories:550
Sodium:480mg
Protein:91g
Carbs:0g
Fat:19g
OrangeChickenandBroccoliStirFry
SkiptheChinesetakeoutandservethisdelicioushealthystirfryinstead.
Servings:4
Ingredients:
·1tablespoonoliveoilorcoconutoil
·1poundchickenbreast,bonelessandskinless,cutintostrips
·1/3cuporangejuice
·2tablespoonslow-sodiumsoysauce
·2teaspoonscornstarch
·2cupsbroccoli,cutintosmallpieces
·1cupsnowpeas
·2cupscabbage,shredded
·2cupsbrownrice,cooked
·1tablespoonsesameseeds(optional)
Directions:
1.Inabowl,combineorangejuice,soysauce,andcornstarch.Setaside.
2.Heatoilinwokorlargesautépan.Addchickenandstirfryfor4-5minutesoruntilchickenisgoldenbrownonallsides.
3.Addbroccoli,snowpeas,cabbage,andsaucemixture.Continuetostirfryuntilvegetablesaretenderbutstillcrisp,about7-8minutes.
4.Serveoverbrownriceandsprinklewithsesameseeds.
NutritionalInformation(perserving)
Calories:340
Sodium:240mg
Protein:28g
Carbs:35g
Fat:8g
MediterraneanLemonChickenandPotatoes
Servings:4
Ingredients:
·11/2poundschickenbreast,skinlessandboneless,cutinto1-inchcubes
·1poundYukonGoldpotatoes,cutintocubes
·1mediumonion,chopped
·1redoryellowpepper,chopped
·1/2cuplow-sodiumvinaigrette
·1/4cuplemonjuice
·1teaspoonoregano
·1/2teaspoongarlicpowder
·1/2cupchoppedtomato
·Freshlygroundblackpepper,totaste
Directions:
1.Mixallingredientsexcepttomatoestogetherinlargebowl.
2.Layout4largesquaresofaluminumfoil.Placeequalamountofchickenandpotatomixtureinthecenterofeachsquare.Foldtopandsidestoenclosemixtureinpacket.
3.Bakeinpreheated400degreeFovenfor30minutesoruntilchickenandpotatoesarecookedthrough.Packetmayalsobecookedonthegrill.
4.Openpacketsandtopwithchoppedtomatoes.Seasonwithblackpeppertotaste.
NutritionalInformation(perserving)
Calories:320
Sodium:420mg
Protein:43g
Carbs:34g
Fat:4g
TandooriChicken
Thischickendishispackedwithflavor.Youcanadjusttheamountofspicinessyouwantbyaddingorreducingtheamountofredpepperflakes.
Servings:6
Ingredients:
·1cupnonfatyogurt,plain
·1/2cuplemonjuice
·5garliccloves,crushed
·2tablespoonspaprika
·1teaspooncurrypowder
·1teaspoongroundginger
·1teaspoonredpepperflakes
·6chickenbreasts,skinlessandboneless,cutinto2-inchchunks
·6skewers(soakedinwaterifusingwoodenskewers)
Directions:
1.Preheatovento400degreesF.
2.Inabowl,combineyogurt,lemonjuice,garlic,andspices.Blendwell.
3.Dividechickenevenlyandthreadontoskewers.Placeskewersinshallowbakingorcasseroledish.Pourhalfofyogurtmixtureontochicken.Coverandrefrigeratefor15-20minutes.
4.Sprayanotherbakingdishwithnonstickcookingspray.Placechickenskewersinpan.Coatwithremaining1/2ofyogurtmarinade.
5.Bakeinovenfor15-20minutesoruntilchickeniscookedthroughandjuicesrunclear.Alternatively,chickencancookedonagrill.
Note:Serveoverbrownricewithsteamedveggiesontheside.
NutritionalInformation(perserving)
Calories:175
Sodium:105mg
Protein:30g
Carbs:8g
Fat:2g
SteakSmotheredinMushrooms
Sirloinsteaktoppedwithmushroomsinabalsamicsauce.
Servings:4
Ingredients:
·1poundsirloinsteak
·1tablespoonoliveoil
·11/2cupsmushrooms,sliced
·2tablespoonsbutter
·1/2tablespoonall-purposeflour
·Freshlygroundblackpepper,totaste
·3tablespoonsbalsamicvinegar
Directions:
1.Heatoilinlargenonstickskilletovermedium-highheat.Addsteakandcook,turningonce,untildesireddoneness.Removesteakfrompanandsliceintothinstrips.
2.Insameskillet,addmushroomsandbutter.Sprinklewithflourandcontinuecooking,stirringoccasionally,untilmushroomsstarttobrown.About5-6minutes.Seasonwithblackpepper.
3.Addinvinegarandcookforanadditional2minutes,stirringfrequently.
4.Servesteakwithmushroommixtureontop.
NutritionalInformation(perserving)
Calories:175
Sodium:105mg
Protein:30g
Carbs:8g
Fat:2g
Slow-CookerBeefStewProvencal
Servings:10
Ingredients:
Bouquetgarni
·Cheesecloth
·1bayleaf
·1stalkcelery,chopped
·3sprigsfreshparsley
·3sprigsfreshthyme
Stew
·2tablespoonsextra-virginoliveoil,divided
·3poundsbeefchuck(orotherstewmeat),cutinto1-inchpieces
·2teaspoonskoshersalt,divided
·1/2teaspoonfreshlygroundpepper,divided
·2mediumyellowonions,chopped
·4clovesgarlic,minced
·3-4largecarrots,slicedinto1-inchrounds
·2tablespoonstomatopaste,nosaltadded
·1poundmushrooms,sliced
·1quartbeefstock,low-sodium
·1/4cupredwine
Directions:
1.Toassemblebouquetgarni,cutasquareofcheesecloth.Placebayleaf,celery,parsley,andthymeincenter.Tiewithkitchentwine.
2.Topreparestewheat1tablespoonoliveoilinlargeheavy-dutypan.Addbeefcubesanduntilbrownedonallsides.Transfertoslowcooker,seasonwith1teaspoonsaltandblackpepper.
3.Addanothertablespoonofoiltopanandaddonions,garlic,andcarrots.Cook,stirringoccasionallyuntiltheybegintosoften,about4-5minutes.Seasonwith
remainingsaltandpepper.Addtoslowcookerwithbeef.
4.Addtomatopaste,mushrooms,beefstock,redwine,andbouquetgarnitoslowcooker.Stirtocombine.
5.Coverandcookonlowsettingfor8-9hoursorhighsettingfor5-6hours.
NutritionalInformation(perserving)
Calories:351
Sodium:380mg
Protein:26g
Carbs:14g
Fat:15g
Panko-CrustedCod
PankoareJapanesestylebreadcrumbsandprovideacrunchytaste.Availableinmostsupermarkets.
Servings:2
Ingredients:
·1/4Panko-stylebreadcrumbs
·1clovegarlic,minced
·1tablespoonextra-virginoliveoil
·3tablespoonsnonfatGreekyogurt
·1tablespoonmayonnaise
·11/2teaspoonslemonjuice
·1/2teaspoontarragon
·Pinchofsalt
·10ouncescod,cutintotwoportions
Directions:
1.Preheatovento425degreesF.Coatbakingpanwithnonstickcookingspray.
2.Inasmallbowl,combinebreadcrumbs,garlicandoliveoil.
3.Inanotherbowl,combineyogurt,mayonnaise,lemonjuice,tarragon,andsalt.
4.Placefishinbakingpan.Topeachpiecewithonehalfyogurtmixtureandthen1/3breadcrumbmixture.
5.Bakeinovenfor15minutesoruntilfishisopaqueincenterandbreadcrumbsaregoldenbrown.
NutritionalInformation(perserving)
Calories:225
Sodium:270mg
Protein:18g
Carbs:13g
Fat:10g
GrilledSalmonandAsparaguswithLemonButter
Salmonisrichinheart-healthyomega-3s.Buywildsalmonwheneverpossible.
Servings:4
Ingredients:
·11/4poundssalmon,cutinto4portions
·2bunchesasparagus,endstrimmed
·Cookingspray,preferablyoliveoil
·1/2teaspoonsalt
·1/4teaspoonfreshlygroundpepper
·1/4teaspoongarlicpowder
·1tablespoonoliveoil
·1tablespoonbutter
·3tablespoonslemonjuice
Directions:
1.Placesalmonandasparagusonlargerimmedbakingsheet.Spraylightlywithcookingspray.Sprinklewithsalt,pepper,andgarlicpowder.
2.Placeasparagusandsalmononpreheated,oiledgrill.Grillthesalmon,turningonce,untilopaque,about3-5minutesperside.Grilltheasparagus,turningoccasionally,untiltender,about5-7minutes.
3.Inamicrowave-safebowl,placeoliveoil,butter,andlemonjuice.Microwavetomeltbutter,about20seconds.Drizzlefishwithbutter-lemonmixture.Serveimmediately.
Note:Thiscanalsobecookedunderthebroilerinsteadofthegrill.
NutritionalInformation(perserving)
Calories:190
Sodium:445mg
Protein:24g
Carbs:6g
Fat:8g
Slow-CookerTurkeyStroganoff
Servings:6
Ingredients:
·4cupsmushrooms,sliced(canuseamixoftypes)
·3mediumcarrots,slicedinto1-inchrounds
·1smallonion,choppedfine
·One3-4poundsplitturkeybreast,skinremoved(cansubstitutewithchickenbreast)
·1/3cupall-purposeflour
·1cupnonfatGreek-styleplainyogurt
·1tablespoonlemonjuice
·1/4drysherry(notcookingsherry)
·1cupfrozenpeas,thawed
·Freshlygroundblackpepper,totaste
·12ounceswhole-wheateggnoodles,cooked
·1/4cupflat-leafparsley,chopped
Directions:
1.Placemushrooms,carrots,onion,andturkeyina5-6quartslowcooker.Coverandcookonlowfor8hoursoronhighfor4hours.
2.Removeturkeyandplaceoncuttingboard.
3.Inabowl,whisktogetherflour,yogurt,lemonjuice,andsherry.Addtoslowcookeralongwithpeasandpepper.Stir,cover,andcookonhighforabout15minutes.
4.Removeturkeymeatfromboneandcutintobite-sizepieces.Placeturkeypiecesbackinslowcookerandstir.
5.Serveovereggnoodlesandtopwithchoppedparsley.
NutritionalInformation(perserving)
Calories:440
Sodium:480mg
Protein:46g
Carbs:43g
Fat:6g
Oven-BarbecuedPorkChops
Whenit’stoocoldoutsideforthegrill,cooktheseupforanindoorbarbecue.
Servings:4
Ingredients:
·4bone-in3/4-inchthickporkchops(about11/2pounds)
·1/4teaspoonsalt
·1/4teaspoonfreshlygroundblackpepper
·1tablespoonplus1teaspoonoliveoil
·1mediumonion,diced
·3clovesgarlic,minced
·1/3cuporangejuice
·1/2cuplow-sodiumbarbecuesauce
Directions
1.Preheatovento400degreesF.
2.Heat1tablespoonoliveoilinovenproofskilletoverhighheat.Addporkchops,seasonwithsaltandpepper,andcookuntilbrowned,1to2minutesperside.Transfertoplate.
3.Addremaining1teaspoonoliveoiltopan.Addonionandgarlicandcook,stirring,untilsoftened,3-4minutes.Addorangejuiceandcontinuecookinguntilmostofliquidisevaporated,2-3minutes.Addinbarbecuesauce,stir.
4.Returnporkchopstopan,turningtocoatwithsauce.
5.Transferpantoovenandbakeuntilporkchopsarecooked(internaltemperatureof145F),about7-8minutes.
6.Serveporkchopstoppedwithsauce.
NutritionalInformation(perserving)
Calories:245
Sodium:390mg
Protein:20g
Carbs:15g
Fat:10g
Whole-WheatSpaghettiwithRaguSauce
Store-boughtspaghettisauceisfullofsodium.Trythiseasy,homemadeversioninsteadforahealthymeal.
Servings:8
Ingredients:
·1boxwhole-wheatspaghetti
·1tablespoonextra-virginoliveoil
·1mediumonion,choppedfine
·1largecarrot,choppedfine
·1stalkcelery,choppedfine
·4clovesgarlic,minced
·1teaspoonoregano
·1teaspoonbasil
·1teaspoonmarjoram
·1poundleangroundbeef
·128-ouncecancrushedtomatoes,nosaltadded
·1/2teaspoonsalt
·1/4cupflat-leafparsley,chopped
·1/2cupgratedParmesancheese
Directions:
1.Cookspaghettiaccordingtopackagedirections.Drain.
2.Whilepastacooks,heatoilinlargeskilletovermediumheat.Addonion,carrot,andceleryandcooking,stirringoccasionally,untilonionturnstranslucent,about5minutes.Addingarlicandseasonings,andcookforanother30seconds.
3.Addbeefandcook,stirring,untilmeatisbrownedandnolongerpink,about4-5minutes.Addcrushedtomatoesandcontinuetocook,stirringoccasionally,untilsaucethickens,about5minutes.Seasonwithsaltandaddparsley.
4.Toserve,plate1cupofpasta,topwithsauceandsprinklewithParmesancheese.
Note:Saucecanbemadeaheadandkeptintherefrigeratorforupto3days.
NutritionalInformation(perserving)
Calories:385
Sodium:415mg
Protein:28g
Carbs:52g
Fat:9g
SausageandChickenStew
Thisheartystewcanbeservedoverwhole-wheatpastaorbrownrice.
Servings:8
Ingredients:
·1tablespoonextra-virginoliveoil
·8ounceschorizosausage,diced
·2mediumyellowonions,chopped
·3clovesgarlic,minced
·3poundschickenthighs,bonelessandskinless,cutinto1-inchpieces
·2tablespoonspaprika
·1/2teaspoonseasalt
·Freshlygroundblackpepper,totaste
·3cupswhitewine
·214.5ouncecansdicedtomatoes,nosaltadded
·2cupslow-sodiumchickenbroth
·1/4cupflat-leafparsley,chopped
·1pinchsaffron
Directions:
1.InalargepotorDutchoven,heatoilovermediumheat.Addsausageandcook,stirringoccasionally,for6-7minutes.Addonionandgarlic,andcontinuetocook,stirringoccasionallyfor8-10minutes,untilonionissoft.
2.Addchicken,paprika,salt,andpepper,stirtocoat.Cookforanother5minutes,stirringoccasionally.
3.Addwine,turnheattohighandcookuntilwineisreducedbyathird,about7-8minutes.
4.Addtomatoes,chickenbroth,parsley,andsaffron.Reduceheattolowandsimmer,uncovered,untilsaucehasthickenedandchickenistender,about1hour.
5.Seasonwithadditionalpepper,totaste.
NutritionalInformation(perserving)
Calories:185
Sodium:230mg
Protein:16g
Carbs:7g
Fat:7g
QuickandEasyChili
Great-tasting,thischilicanbepreparedwithjustafewingredients.
Servings:6
Ingredients:
·1/2poundleangroundbeef
·1/2mediumyellowonion,diced
·1can(15.5)low-sodiumkidneybeans,drained
·1can(14.5ounces)dicedtomatoes
·11/2tablespoonschilipowder
Directions:
1.Inalargeskilletbrowngroundmeatandonionsovermedium-highheat(about6-7minutes).Drainexcessfat.
2.Addbeans,tomatoes,andchilipowder.
3.Reduceheattolow,cover,andsimmerfor10minutes.
4.Servewithbrownrice.
NutritionalInformation(perserving)
Calories:220
Sodium:430mg
Protein:16g
Carbs:21g
Fat:7g
PastaPrimaverawithShrimpandSpinachFettuccine
Packedwithveggies,thismealistastyandquick.
Servings:6
Ingredients:
·1/2poundfreshasparagus,trimmed,cutinto1-inchlengths
·12ouncesspinachfettuccine(cansubstitutewhole-wheatifdesired)
·2teaspoonsoliveoil
·3garliccloves,minced
·1/4teaspooncrushedredpepper
·1poundmediumshrimp,peeledanddeveined(thawediffrozen)
·1cupgreenpeas,freshorfrozen
·1/2cupgreenonion,slicedthin
·1tablespoonlemonjuice
·1tablespoonfreshparsley,chopped
·1/3cupParmesancheese,grated
·1/2teaspoonsalt
·Freshlygroundblackpepper,totaste
Directions:
1.Fillalargepotwithwaterandbringtoaboil.Addasparagusandcookuntiltenderbutstillcrisp,about4minutes.Removefromwaterwithslottedspoonandsetaside.Addpastatowaterandcookingaccordingtopackagedirections.Setaside.
2.Inalargeskillet,heatoliveoilovermediumheat.Addgarlicandcrushedredpepperandcook,stirring,foraboutaminute.Addshrimp,peas,andgreenonionandcook,stirring,for3-4minutes.
3.Addreservedpastaandasparagusalongwithlemonjuice,parsley,andParmesancheese.Seasonwithsaltandpepper.Tosstocoat.
4.Servehot.
NutritionalInformation(perserving)
Calories:360
Sodium:380mg
Protein:26g
Carbs:49g
Fat:6g
PorkTenderloinwithApplesandSweetPotatoes
Thisone-potmealincludesservingsoffruit,vegetables,andleanmeat.
Servings:4
Ingredients:
·3/4cupapplecider
·1/4cupapplecidervinegar
·3tablespoonsmaplesyrup
·1/2teaspoonpaprika
·1teaspoonfreshgratedginger(or1/4teaspoondried)
·1teaspoongroundblackpepper
·2teaspoonsoliveoil
·112-ounceporktenderloin
·1largesweetpotato,peeled,cutintosmallcubes
·1largeapple,peeled,cutintosmallcubes
Directions:
1.Preheatovento375degreesF.
2.Inabowl,combineapplecider,vinegar,maplesyrup,paprika,ginger,andpepper.
3.InaDutchovenorlargeovenproofsautépan,heatoilovermediumheat.Addporktenderloinandcook,turning,untilallsidesarebrowned,about8-10minutes.Removepanfromheat.
4.Addsweetpotatoestopanaroundthepork.Pourapplecidermixtureoverpork.Coverandbakeinovenfor20minutesoruntiltenderloinreachesinternaltemperatureof145-150degreesF.
5.Removepanfromovenandaddapplepieces.Returntoovenandcook,uncovered,foranother8-10minutes,oruntiltenderloinreaches170degrees.
6.Letsitfor10minutesbeforeslicingpork.
7.Serveporkwithapplesandsweetpotatoesonside.Coverwithanyremainingsauce.
NutritionalInformation(perserving)
Calories:280
Sodium:240mg
Protein:20g
Carbs:40g
Fat:5g
SteakTacos
Authentic-styleMexicantacos.
Servings:6
Ingredients:
·11/4poundssirloinsteak,cutintostrips
·1/4teaspoonsalt
·Freshlygroundblackpepper,totaste
·2tablespoonsplus2teaspoonsoliveoil
·12(6-inch)tortillas
·1/2redonion,diced
·3freshjalapenopeppers,seededandchopped
·1/2bunchfreshcilantro,chopped
·3limes,cutintowedges
Directions:
1.Inalargeskillet,heat2tablespoonsoliveoilovermedium-highheat.Addsteakandsautéuntilbrownedonallsidesandcookedthroughtodesireddoneness,about5-6minutes.Seasonwithsaltandpepper.Removefrompantoplateandcovertokeepwarm.
2.Insameskillet,add2moreteaspoonsoliveoilandallowtogethot.Addtortillas,oneatatime,andcookturningonce,untiltortillaislightlybrownedbutstillflexible.
3.Toassembletacos,placetortillaonaplateandtopwithsteak,onion,jalapenopeppers,andcilantro.Squeezelimejuiceovertop.
NutritionalInformation(perserving)
Calories:380
Sodium:115mg
Protein:20g
Carbs:28g
Fat:21g
Lemon-OrangeOrangeRoughy
Lightandcitrusyandcooksupveryquickly.
Servings:4
Ingredients:
·1tablespoonoliveoil
·4(4ounce)filletsoforangeroughy
·Juiceof1orange
·Juiceof1lemon
·1/2teaspoonblackpepper
Directions:
1.Heatoilinalargeskilletovermedium-highheat.Placefilletinskilletanddrizzlewithorangeandlemonjuice.Sprinklewithblackpepper.
2.Coverandcookfor5-6minutesoruntilfishflakeseasilywithfork.
Note:Orangeroughycanbesubstitutedwithanyfirmmildfishsuchasflounder,sole,haddock,ortilapia.
NutritionalInformation(perserving)
Calories:140
Sodium:140mg
Protein:19g
Carbs:8g
Fat:4g
SNACKS,SIDES,ANDDESSERTS
CaramelizedOnionsandBellPeppers
Thismakesagreatsidedishtoporkorbeefdishes.
Servings:4
Ingredients:
·2redbellpeppers,cutintostrips
·2redonions,slicedthin
·1tablespoonoliveoil
·1teaspoonbutter,unsalted
·1/4redwine
·Pinchofsalt
·Freshlygroundblackpepper,totaste
·1/4teaspoondriedbasil
Directions:
1.Heatoilandbutterinskilletovermediumheat.Addpeppersandonionandsauté,stirring,for2minutes.Reduceheattomedium-lowandcontinuetocookuntilonionsandpepperssoften,about4-5minutes.
2.Addredwineandcontinuetocookuntilwinehasreducedbyhalf,about15-20minutes.Seasonwithsalt,pepper,andbasil.
NutritionalInformation(perserving)
Calories:95
Sodium:110mg
Protein:9g
Carbs:9.5g
Fat:5g
SweetPotatoCasserole
Acrunchypecantoppingmakesthisfeellikeadecadenttreat.
Servings:8
Ingredients:
·21/4cupssweetpotatoes,peeled,cooked,andmashed
·1/4cupbutter,melted
·2tablespoonslow-fatmilk
·1/4cuphoney
·1/4teaspoonvanilla
·1egg,beaten
·1/4cupbrownsugar
·1/4cupall-purposeflour
·3tablespoonsbutter
·1/2cupchoppedpecans
Directions:
1.Preheatovento350degreesF.Spraya8x11inchbakingpanwithcookingspray
2.Inalargebowl,mixtogethersweetpotatoes,meltedbutter,milk,honey,vanilla,andegg.
3.Inasmallbowl,mixtogetherbrownsugarandflour.Cutin3tablespoonsbutteruntilmixtureiscrumbly.Addpecansandstir.
4.Sprinklepecanmixtureoversweetpotatoes.
5.Bankinovenfor25minutesoruntilgoldenbrown.
NutritionalInformation(perserving)
Calories:310
Sodium:105mg
Protein:3.2g
Carbs:36g
Fat:13g
KaleChips
Nexttimeyouarecravingpotatochips,reachfortheselow-calsnacksinstead.
Servings:6
Ingredients
·1largebunchkale
·1tablespoonoliveoil
·1/4teaspoonseasalt
Directions
1.Preheatovento350degrees.Linecookiesheetwithparchmentpaper.
2.Cutstemsfromkale.Washandthoroughlydrykaleleaves.
3.Spreadkaleoutonbakingsheetinsinglelayer.Drizzlewitholiveoilandseasonwithsalt.
4.Bakeuntiledgesarebrowned,about10-12minutes.
NutritionalInformation(perserving)
Calories:110
Sodium:210mg
Protein:5g
Carbs:16g
Fat:5g
BlueberrySorbet
Sorbetisarefreshingwaytosatisfyasweettooth.
Servings:8(1/2cupeach)
Ingredients:
·4cupsfrozenblueberries
·1cupwater
·2-4tablespoonsconfectioners’sugarorsuperfinesugar
Directions:
1.Placeallingredientsinablenderandpureeuntilsmooth.
2.Strainthroughafinesieve,pressingtoextractasmuchoftheliquidaspossible.Discardsolids.
3.Processmixtureicecreammakeraccordingtomanufacturer’sinstructions.
Note:Tomakewithouticecreammaker,pourmixtureintoabakingpanandplaceinfreezer.Every30minutes,stirwithfork,movingfrozenedgestowardcenter.Repeatuntilfirmandslushy,about21/2to3hours.
NutritionalInformation(perserving)
Calories:46
Sodium:3mg
Protein:1g
Carbs:11g
Fat:0g
Microwave-BakedStuffedApples
Perfectfordessertonacrispautumnday.
Servings:4
Ingredients:
·4largeapples
·1/4cupcoconutflakes
·1/4cupdriedcranberriesorapricots
·2teaspoonsorangezest,grated
·1/2cuporangejuice
·2tablespoonsbrownsugar
Directions:
1.Cuttopoffappleandhollowoutcenterwithknifeorapplecorer.Arrangeapplesinamicrowave-safedish.
2.Inabowl,combinecoconut,cranberries,andorangezest.Divideevenlyandfillcentersofapples.
3.Inabowl,mixorangejuiceandbrownsugar.Pouroverapples.Coverwithmicrowave-safeplasticwrapandmicrowaveonhighfor7-8minutesoruntilapplesaretender.
4.Servewarm.
NutritionalInformation(perserving)
Calories:190
Sodium:275mg
Protein:1g
Carbs:46g
Fat:2g
CarrotCakeCookies
Thesecookiesarefullofcarrotcakeflavorineverybit.
Servings:24cookies
Ingredients
·1⁄4cuppackedlight-brownsugar
·1⁄4cupsugar
·1⁄4cupoil
·1⁄4cupapplesauceorfruitpuree
·1eggs
·1/2teaspoonvanilla
·1/2cupflour
·1/2cupwholewheatflour
·1/2teaspoonbakingsoda
·1/2teaspoonbakingpowder
·1⁄8teaspoonsalt
·1/2teaspoongroundcinnamon
·1⁄4teaspoongroundnutmeg
·1⁄4teaspoongroundginger
·1cupsold-fashionedrolledoats(raw)
·3/4cupfinelygratedcarrots(about2carrots)
·1/2cupraisinsorgoldenraisins
Directions:
1.Preheatovento350degreesF.
2.Mixtogethersugars,oil,applesauce,egg,andvanilla.
3.Inaseparatebowl,mixtogetheralldryingredients.
4.Adddryingredientsintowetingredients.Mixuntiljustblended.Stirincarrotsandraisins.
5.Dropbyteaspoonfulonparchment-linedcookiesheet.
6.Bake12-14minutesoruntilgoldenbrown.
NutritionalInformation(percookie)
Calories:80
Sodium:55mg
Protein:1g
Carbs:13g
Fat:3g
OatmealWalnutChocolateChipCookies
We’vereducedtheamountofsaturatedfatinthesecookieswithoutsacrificinganyofthetaste.
Servings:24cookies
Ingredients:
·1cuprolledoats(notquick-cooking)
·1/4cupall-purposeflour
·1/4cupwhole-wheatpastryflour
·1/2teaspoongroundcinnamon
·1/4teaspoonbakingsoda
·1/4teaspoonsalt
·1/4cuptahini(sesameseedpaste)
·4tablespoonscoldunsaltedbutter,cutintopieces
·1/3cupgranulatedsugar
·1/3cuppackedlightbrownsugar
·1largeegg
·1/2tablespoonvanillaextract
·1/2cupsemisweetorbittersweetchocolatechips
·1/4cupchoppedwalnuts
Directions:
1.Preheatovento350degreesF.Line2cookiesheetswithparchmentpaper.
2.Mixtogetheroats,flour,cinnamon,bakingsoda,andsaltinbowl.
3.Inanotherlargebowl,whisktogethertahini,butter,sugar,brownsugar,egg,andvanillauntilsmooth.
4.Addinoatmixtureandmixuntiljustmoistened.
5.Stirinchocolatechipsandwalnuts.
6.Placetablespoon-sizeportionsofbatteroncookiesheets,allowingspacebetween.
7.Bakeforabout14-16minutesoruntilcookiesaregoldenbrown.
Note:Tahinicanbesubstitutedwithalmondbutterorothernutbutter.
NutritionalInformation(percookie)
Calories:110
Sodium:45mg
Protein:2g
Carbs:15g
Fat:5g
Cranberry-RaspberryFruitBars
Thesebarsaresweetyettart.
Servings:18bars
Ingredients:
Crust
·1/2cupchoppednuts(pecans,walnuts,oralmondsworkgreat),divided
·1/2cuprolledoats,divided
·3/4cupwholewheatpastryflour
·3/4cupall-purposeflour
·1/2cupsugar
·1/2teaspoonsalt
·tablespoonsbutter,unsalted,cutintopieces
·1egg
·2tablespoonsoliveoil
·1teaspoonvanillaextract
Filling
·5cupscranberries
·1/2cuporangejuice
·3/4cupsugar
·1/4cupcornstarch
·11/2teaspoonsorangezest
·1cupraspberries
·1teaspoonvanilla
Directions:
1.Preheatovento400degreesF.Coat9x13-inchpanwithcookingspray.
2.Tomakecrust,combine1/4nuts,1/4oats,flour,sugar,andsaltinfoodprocessor.Processuntilnutsarefinelyground.Addbutterandprocessuntilcombined.
3.Whisktogetheregg,oil,andvanillainbowl.Addmixturetofoodprocessorandpulsefor30-45seconds.Takeout1/2cupofmixtureandcombineinbowlwithremainingnutsandoats.Reservefortopping.
4.Topreparefilling,combine1/2ofcranberries,orangejuice,sugar,andcornstarchinasaucepan.Heatovermediumheat,stirringfrequently,untilmixturehasthickened,about4-5minutes.Addremainingcranberries,orangezest,raspberriesandvanilla.
5.Spreadcrustmixtureevenlyonbottompan.Pressfirmlytoformcrust.Spreadfruitfillingontopofcrust.Sprinklewithreservednuttopping.
6.Bakefor15minutesat400degrees.Reduceheatto350andcontinuebakinguntilcrustandtoppingaregoldenbrown,about25-30minutes.
7.Coolbeforecutting.
NutritionalInformation(perserving)
Calories:210
Sodium:70mg
Protein:3g
Carbs:30g
Fat:9g
ChocolateSurpriseBrownies
The“surprise”inthesebrowniesarethehiddenvegetables–butyoudon’thavetotellanyone!
Servings:18brownies
Ingredients:
·1cupblackbeans,low-sodium,rinsedanddrained
·2tablespoonsextra-virginoliveoil
·1/4cupapplesauce
·2wholeeggs
·1eggyolk
·3/4cupsugar
·3tablespoonscocoapowder
·3ouncesbittersweetchocolate
·2tablespoonsbutter,unsalted
·1/2teaspoonsalt
·2teaspoonsvanillaextract
·1/2cupall-purposeflour
·1/3cupminichocolatechips
·1/3cupchoppedwalnuts
Directions:
1.Preheatovento350degreesF.
2.Addblackbeans,oliveoil,spinach,applesauce,eggs,sugar,andcocoaintoafoodprocessor.Processuntilsmooth.
3.Placebittersweetchocolateandbutterintoamicrowave-safedishandmicrowavefor30secondsoruntilchocolatehasmelted.Letcool.
4.Addmeltedchocolate,salt,andvanillaextracttoprocessor.Blend.Transfermixturetobowl.Stirinflour,chocolatechipsandwalnuts.
5.Pourbatterinto9x13-inchpancoatedwithnonstickcookingspray.Bakefor25-30minutes.
6.Coolbeforecutting.
NutritionalInformation(percookie)
Calories:155
Sodium:95mg
Protein:3g
Carbs:20g
Fat:8g
All-PurposeSeasoningMix
Usethisinplaceofsalttoaddflavortoanydish.
Ingredients:
·1tablespoongarlicpowder
·11/2teaspoonsdriedbasil
·11/2teaspoonsdriedparsley
·11/4teaspoonsdriedsavory
·11/2teaspoonsgroundthyme
·1teaspoononionpowder
·1teaspoonblackpepper
·1/4teaspooncayennepepper
Directions:
1.Mixallingredientstogetherinabowl.Storeinsealedjar.
CajunSeasoning
Ingredients:
·2tablespoonspaprika
·1tablespoongarlicpowder
·1tablespoononionpowder
·2teaspoonswhitepepper
·2teaspoonsblackpepper
·1teaspooncayennepepper
·2teaspoonsthyme
·1teaspoonoregano
Directions:
1.Mixallingredientstogetherinabowl.Storeinsealedjar.
TacoSeasoning
Ingredients
·2tablespoonschilipowder
·2tablespoonscumin
·2tablespoonsoregano
·1/2teaspoononionpowder
·1/2teaspooncayennepepper
Directions:
1.Mixallingredientstogetherinabowl.Storeinsealedjar.
FromtheAuthorIhopeyouenjoyedtheTheDASHDietCookbook:QuickandEasyDASHDietRecipesforHealthandWeightLossandthatithelpsyoucreateeasy,healthyPaleomealsforyouandyourfamilytoenjoy!
PleasecheckoutourothertitlesintheDASHDietseries:
DASHDietforWeightLoss
DASHDietforBeginners
DASHDietSlowCookerRecipes
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[1]http://health.usnews.com/best-diet
[2]http://www.health.harvard.edu/press_releases/diet-can-lower-blood-pressure-as-much-as-taking-a-medication
[3]http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-how-plan-html