DASH Diet Detox 14-day Quick-Start Plan to Lower Blood Pressure and Lose Weight the Healthy Way

Introduction

PART I: THE DASH DIET DETOX PROGRAM

CHAPTER 1: DASH Diet Basics

CHAPTER 2: What Is the DASH Diet Detox?

CHAPTER 3: Getting Started on the DASH Diet Detox Program

CHAPTER 4: The 14-Day DASH Diet Detox Program

CHAPTER 5: The 28-Day DASH Diet Detox Program

PART II: DASH DIET DETOX RECIPES

CHAPTER 6: Breakfast Recipes

Eggs Baked in Avocado

Cinnamon Applesauce Baked Oatmeal

Vanilla Almond French Toast

Broccoli Cheese Egg Muffins

Whole-Wheat Blueberry Pancakes

Spinach and Red Pepper Frittata

Whole-Grain Belgian Waffles

Banana Flaxseed Muffins

Sautéed Sweet Potato Mushroom Hash

Cranberry Almond Breakfast Quinoa

Sausage, Spinach, and Mushroom Omelet

Buttermilk Waffles with Honey

Mini Mushroom and Onion Quiches

Choco-Coconut French Toast

Cinnamon Banana Pancakes

Roasted Red Pepper and Feta Omelet

Baked Eggs in a Basket

Baked Cranberry Pecan Oatmeal

Greek-Style Crustless Quiche

Honey Raisin French Toast

Simple Buttermilk Pancakes

Whole-Wheat Pumpkin Pancakes

Whole-Grain Walnut Pecan Muesli

Cherry Cinnamon Overnight Oats

Homemade Turkey Sausage Patties

Lemon Poppy Seed Muffins

Spinach and Egg Stuffed Peppers

Tomato Basil Egg White Omelet

Ham and Cheese Egg Cups

Peanut Butter Banana Oatmeal Bake

CHAPTER 7: Lunch Recipes

Cranberry Feta Chicken Sandwiches

Roasted Root Vegetable and Cauliflower Soup

Open-Faced Tuna Melt

Baked Root Vegetable Cakes

Chickpea Summer Salad

Barley Soup with White Beans and Kale

Turkey Blta Sandwiches

Roasted Acorn Squash Soup with Toasted Pecans

Chilled Avocado Soup

Fried Summer Squash Fritters

Southwestern Three-Bean Salad

Mediterranean Quinoa Salad

Couscous-Stuffed Baked Tomatoes

Spinach Mozzarella Panini

Balsamic Strawberry and Spinach Salad

Rosemary Chickpea Soup

Roasted Tomato Basil Bisque

Mexican Black Bean Soup

Pear and Butternut Squash Soup

Creamy Waldorf Salad

Tomato, Mozzarella, and Pesto Panini

Chicken, Avocado, Mango, and Quinoa Salad

Salsa-Stuffed Baked Zucchini

Easy Fennel Apple Soup

Grilled Portobello Mushroom Burgers

Cream of Mushroom Soup

Whole-Wheat Pasta Salad with Arugula

Sweet Potato and Carrot Soup with Ginger

Salmon Salad–Stuffed Pita Pockets

Apple Almond Chicken Salad

CHAPTER 8: Dinner Recipes

Spinach and Ricotta Whole-Wheat Lasagna

Baked Eggplant Parmesan

Greek-Style Stuffed Bell Peppers

Herb-Crusted Pork Tenderloin

Grilled Salmon with Mango Cilantro Puree

Rosemary Roasted Chicken with Vegetables

Blue Cheese Turkey Burgers

Chicken with Pasta Puttanesca

Coconut-Crusted Baked Tilapia Fillets

Sweet Potato Veggie Burgers

Oven-Baked Haddock with Tomato Salsa

Ginger Shrimp and Vegetable Stir-Fry

Whole-Wheat Lemon Artichoke Pasta

Whole-Wheat Margherita Pizza

Whole-Wheat Penne with Fresh Pesto

Baked Zucchini and Onion Casserole

Zucchini “Pasta” Bolognese

Black Bean Quinoa Burgers

Chipotle-Lime Grilled Shrimp Skewers

Cherry-Apple Roasted Turkey Breast

Pepper-Crusted Baked Halibut Fillets

Whole Lemon and Herb Roasted Chicken

Dijon-Crusted Pork Chops

Slow-Cooker Beef and Mushroom Bourguignon

Baked Swordfish with Tropical Fruit Salsa

Sriracha Grilled Tofu and Vegetable Skewers

Slow-Cooker Chicken Cacciatore

Tempeh Tikka Masala

Rosemary Garlic Crusted Lamb Chops

CHAPTER 9: Side Dishes

Ginger Snap Peas

Avocado Brown Rice Salad

Mushroom and Kale Buckwheat Salad

Warm Veggie Quinoa Salad

Garlic Herb Millet

Red Cabbage Carrot Slaw

Grilled Zucchini Slices

Cilantro Brown Rice

Sesame Sautéed Kale

Cajun-Style Seared Scallops

Cucumber Red Onion Salad

Lemon Parmesan Broccoli

Maple Sautéed Brussels Sprouts

Amaranth Tabbouleh Salad

Garlic Mashed Cauliflower

Garlic Sautéed Spinach

Parmesan Wild Rice Pilaf

CHAPTER 10: Snacks and Desserts

Creamy Dill Yogurt Dip with Veggies

Greek-Style Bruschetta Bites

Roasted Red Pepper Hummus

Creamy Spinach and Artichoke Dip

Roasted Garlic Cauliflower “Hummus”

Chili Baked Sweet Potato Fries

Whole-Grain Pumpkin Walnut Bread

Honey Banana Overnight Oats

Whole-Wheat Banana Chocolate Chip Bread

Spiced Carrot Cake Muffins

Whole-Wheat Almond Butter Brownies

Orange Pomegranate Brown Rice Pudding

Cherry Date Energy Balls

Whole-Grain Blueberry Almond Muesli

Cinnamon Baked Apple Chips

Maple Raisin Oatmeal Bake

Honey Baked Banana Chips

Vanilla Almond Rice Pudding

Whole-Wheat Chocolate Zucchini Bread

Cherry Lime Granita

Blueberry Almond Crumble

Flourless Chocolate Cake

Creamy Avocado Chocolate Mousse

Cinnamon Raisin Quinoa Bowls

Chocolate Chia Seed Pudding

Oatmeal Walnut Cookies

Balsamic Poached Pears with Blackberries

Slow-Cooker Cinnamon Applesauce

Maple Cranberry Baked Apples

Conclusion

Appendix

Glossary of Important Terms

Low-Calorie DASH Diet Snacks

Bonus DASH Diet Smoothies

Kiwi Green Apple Smoothie

Decadent Peanut Butter Banana Smoothie

Tropical Pineapple Kiwi Smoothie

Berry, Beet, and Apple Smoothie

Triple Berry Supreme Smoothie

Carrot, Apple, and Ginger Smoothie

Cooling Cucumber Melon Smoothie

Avocado Walnut Green Smoothie

Simple Strawberry Banana Smoothie

Celery Green Apple Smoothie

Bountiful Blueberry Mint Smoothie

Cucumber, Kale, and Banana Smoothie

Creamy Cherry Yogurt Smoothie

Beautiful Broccoli Kale Smoothie

Merry Peach Mango Smoothie

Celery, Cucumber, and Lime Smoothie

Glowing Green Grape Smoothie

Rockin’ Raspberry Banana Smoothie

Sassy Strawberry Kiwi Smoothie

Spinach, Mango, and Banana Smoothie

Marvelous Mango Ginger Smoothie

Chocolate Coco-Banana Smoothie

Pumpkin Pie Smoothie

Glorious Garden Greens Smoothie

Dreamy Orange Cream Smoothie

Strawberry, Spinach, and Kale Smoothie

Wacky Watermelon Smoothie

Peachy Pear and Pineapple Smoothie

Spinach, Avocado, and Lime Smoothie

Blackberry Banana Smoothie

End Notes

Conversions

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