The complete idiot's guide to DASH diet cooking

Cover......Page 1
Title Page......Page 2
Copyright......Page 3
Table of Contents......Page 4
Introduction......Page 12
Part 1: What the DASH Diet’s All About......Page 16
 1 What Is the DASH Diet?......Page 18
  Getting to Know DASH......Page 19
  Lowering Hypertension with DASH......Page 20
   The Importance of Potassium......Page 21
   Better Food Choices......Page 22
   Portion Control......Page 23
  Losing Weight with DASH......Page 24
  Balancing Your Diet......Page 28
   The Power of Protein......Page 30
   Watch Those Fats and Oils......Page 32
   Carbohydrates: Simple and Complex......Page 33
   Beneficial Fiber......Page 35
  Diet and Food Matters......Page 36
   Weighing In......Page 37
   Your Ideal Weight......Page 38
   Food Groups and Servings......Page 39
  Making DASH Simple, Easy, and Fun!......Page 41
 3 Preparing for DASH......Page 44
  Healthy Sodium Solutions......Page 45
  Nutrition Facts and Reading Food Labels......Page 48
  Food Processing and Additives......Page 50
  Stocking Your Healthy DASH Pantry......Page 52
  Equipping Your DASH Kitchen......Page 54
  Cooking Methods and Food Storage......Page 55
 4 DASH Diet Menu Plans......Page 58
   Monday......Page 59
   Wednesday......Page 60
   Friday......Page 61
   Sunday......Page 62
   Tuesday......Page 63
   Thursday......Page 64
   Saturday......Page 65
   Monday......Page 66
   Wednesday......Page 67
   Friday......Page 68
   Sunday......Page 69
  DASH Meals Away from Home......Page 70
Part 2: Good-Start DASH Breakfasts......Page 74
 5 Quick Weekday Breakfasts......Page 76
  Baked Granola......Page 77
  Marvelous Muesli......Page 78
  Delicious Nut Milk......Page 79
  Hi-Fiber Blueberry Muffins......Page 80
  Banana Quinoa Porridge......Page 81
  Berry Date Oatmeal Porridge......Page 82
  Berry Buzz Protein Smoothie......Page 83
  DASH-ing Cheese and Herb Omelet......Page 84
 6 Leisurely Weekend Breakfasts......Page 86
  Nourishing Hot Rice Cereal Indian Style......Page 87
  Spicy Spinach and Asparagus Pancakes with Herbed Chevre......Page 89
  Flourless Chicken Pancakes......Page 91
  Energizing Feta Frittata......Page 92
  Stabilizing Salmon Omelet with Fresh Chives......Page 93
  Cottage Cheese Pancake with Banana......Page 94
  Scrambled Tofu Jalapeño......Page 95
Part 3: Midday Meals and Anytime Snacks......Page 96
 7 Scrumptious Salads......Page 98
  Swiss Chard and Apple Salad......Page 99
  Waldorf Chicken Salad......Page 100
  Tomato and Hearts of Palm Salad with Roasted Pepitas......Page 101
  Broccoli with Walnuts and Avocado Salad......Page 102
  Cucumber and Tomato Salad with Citrus and Mint......Page 103
  Wild Rice Salad with Apples, Walnuts, and Fresh, Wild Basil......Page 104
  Quinoa Kale Tabouli......Page 106
  Lively Mixed Greens and Sprouts Salad......Page 107
  Greek Salad DASH Style......Page 108
  Cardio Carrots and Walnut Salad......Page 109
  Asparagus, Romaine, and Orange Salad......Page 110
  DASH Nicoise Salad......Page 111
  DASH-ing Coleslaw......Page 112
  Light Lentil, Tomato, and Feta Salad......Page 113
  Sumptuous Sauerkraut Salad......Page 114
  Red Salmon Salad with Avocado......Page 115
  Curried Quinoa Salad......Page 116
  Radish, Mango, and Apple Salad......Page 117
  Strawberry, Spinach, and Walnut Salad......Page 118
  Broccoli, Spinach, and Avocado Salad......Page 119
 8 Delicious Dressings......Page 120
  Cilantro Mint Chutney......Page 121
  Tahini Ginger Dressing......Page 122
  Creamy Miso Dressing......Page 123
  Guacamole Dressing......Page 124
  Sweet-’n’-Sour Dressing......Page 125
  Tofu Honey Mayonnaise......Page 126
  Lemon Sesame and Spice Dressing......Page 127
  DASH-ing and Lively Salsa......Page 128
  Balsamic Vinaigrette Straight Up with a Twist......Page 129
 9 Lunch Box–Worthy Sandwiches......Page 130
  Spicy Cheddar-Stuffed Turkey Burgers......Page 131
  Falafel Burgers with Hummus......Page 132
  Luscious Lentil Burgers......Page 134
  Gluten-Free Veggie Pizza......Page 135
  Millet Buckwheat Tortillas with Avocado and Onions......Page 137
  Turkey with Salad Sandwiches......Page 139
  Nut Butter and Raisin Sandwich......Page 140
  Fresh Vegetables and Cream Cheese with Chutney Sandwich......Page 141
 10 Sumptuous Soups......Page 142
  Soup Stock—Veggie or Chicken......Page 143
  Cauliflower Cheddar Cheese Soup......Page 145
  Curry Cream of Tomato Soup......Page 147
  Carrot Ginger Soup with Chives......Page 148
  A-maizing Corn Chowder......Page 149
  White Bean Kale Soup......Page 150
  Red and Black Bean Chili......Page 152
  Butternut Bisque with Carrot and Parsley......Page 154
 11 Satisfying Snacks and Sauces......Page 156
  Tuna Radicchio Mozzarella Pizza......Page 157
  Sesame Squash Spread......Page 159
  Nutrient-Dense Hummus......Page 160
  Kale Curry Crackers......Page 161
  Turkey Avocado Roll-Ups......Page 162
  Tofu and Sesame Butter–Stuffed Celery......Page 163
  Crispy Nuts Trail Mix......Page 164
  Love-Your-Heart Lentil Pâté......Page 165
  Tofu Sour Cream......Page 167
  Coconut Cilantro Chutney......Page 168
  Tomato Basil Sauce......Page 169
  Plum Delicious Sauce......Page 170
  Lemon Tahini Sauce......Page 171
  DASH-Perfect Pesto......Page 172
  Spiced Peanut Sauce......Page 173
  Thai Coconut Sauce......Page 174
Part 4: On the Dinner Menu......Page 176
 12 Hearty Beef Entrées......Page 178
  Easy Beef Stir-Fry with Fresh Herbs......Page 179
  Moroccan-Style Beef Stew......Page 180
  Veal Scaloppini with Fresh Herbs......Page 181
  Favorite Spicy Meatloaf......Page 182
 13 Perfect Poultry Dishes......Page 184
  Grilled Chicken Burritos......Page 185
  Vegetable Biryani with Chicken and Herbs......Page 186
  Spinach, Cheese, and Chicken Lasagna......Page 187
  Thanksgiving Turkey Loaf......Page 189
  Mushroom Chicken Gravy......Page 191
  Chicken and Mushroom Curry......Page 192
  Poached Chicken Breast in Spicy Broth......Page 193
  DASH Roast Chicken......Page 195
  Spicy Sesame Chicken Wings......Page 196
 14 Seafood Suppers......Page 198
  Garlic Ginger Fish......Page 199
  DASH Seafood Paella......Page 200
  Baked Halibut or Salmon......Page 202
  Dashing Fish Cakes......Page 203
  Poached Salmon and Shiitake......Page 204
  Grilled Shrimp Southern Style......Page 205
  Poached Halibut with Tomato Sauce......Page 206
  Almond Trout......Page 207
  Fillet of Sole Florentine......Page 208
 15 Versatile Vegetable Dinners......Page 210
  Artichoke Pesto Tempeh......Page 211
  Thai Tempeh Cakes with Sweet Spicy Dipping Sauce......Page 213
  Simple Stir-Fry with Fresh Herbs......Page 215
  Veggie-Packed Penne Pasta......Page 216
  Grilled Tempeh with Kale and Broccoli......Page 218
  Vegetarian Spaghetti......Page 220
  Crimini and Goat Cheese Burgers......Page 221
  White Bean and Tempeh with Pine Nuts......Page 223
  Roasted Quinoa with Cumin and Coriander......Page 224
  Shiitake and Asparagus Risotto......Page 225
 16 Beans and Grains on the Side......Page 228
  Lemony Red Lentil Pâté......Page 229
  Home-Style Baked Beans......Page 231
  Herbed Brown Pilaf......Page 233
  Adzuki Beans and Kale with Pine Nuts......Page 234
  Basmati Almond Rice......Page 235
  Wild Rice Pilaf......Page 236
  Couscous with Chickpeas......Page 238
  Best Bean Pie......Page 239
  Mighty Mushroom Risotto with Herbs......Page 241
  Kidney Beans with Yams......Page 243
 17 Very Veggie Sides......Page 244
  Zesty Broccoli with Garlic and Ginger......Page 245
  Green Beans Almondine......Page 246
  Brussels Sprouts with Shiitake and Pine Nuts......Page 247
  Sautéed Vegetable Medley......Page 248
  Stuffed Tomatoes with Wild Rice and Cilantro......Page 249
  Roasted Mediterranean Vegetables with Pecorino......Page 250
  Beets with Basil and Yogurt......Page 252
  Snow Peas with Sesame Seeds......Page 253
  Sweet Potato Cheese Casserole......Page 254
  Ratatouille with Pine Nuts......Page 255
  Sweet Potato Oven-Baked French Fries......Page 256
  Baked Cauliflower with Miso......Page 257
  Roasted Rosemary Red Potatoes......Page 258
  Scalloped Sweet Potatoes......Page 259
  Garlic Kale with Pine Nuts......Page 260
  Collards with Brown Rice and Tamari......Page 261
  Oriental Vegetables......Page 262
  Crustless Zucchini Quiche with Fresh Herbs and Spices......Page 263
  Spinach and Swiss Chard with Pine Nuts......Page 265
  Ginger Sesame Carrots......Page 266
  Sesame Stir-Fried Asparagus......Page 267
 18 The Best of Breads......Page 268
  High-Fiber Carrot Bread......Page 269
  Zesty Date Nut Loaf......Page 270
  Banana Raisin Nut Muffins......Page 272
  Banana Berry Nut Bread......Page 273
  Chocolate Cherry Nut Loaf......Page 274
  Cheesy Corn Bread......Page 275
  Cheese, Chives, and Dill Soufflés......Page 277
  Yeast-Free Zucchini Cheese Bread......Page 278
  Sesame Chive Crackers......Page 279
  Herbed Yogurt Bread......Page 280
Part 5: Delectable Desserts......Page 282
 19 Cookies and Cakes......Page 284
  No-Bake Almond Chocolate Oatmeal Cookies......Page 285
  Heart-Healthy Cookies......Page 286
  Healthy Banana Cake......Page 287
  Cashew Coconut Lime Cheesecake......Page 288
  Oatmeal Raisin Chews......Page 290
 20 Divine Desserts......Page 292
  Zesty Strawberry-Rhubarb Pudding......Page 293
  Baked Apples with Cherries and Walnuts......Page 294
  Banana Crème Brûlée......Page 295
  Luscious Brown Rice Pudding......Page 296
  DASH’n’Berry Heart-Felt Smoothie......Page 297
  Chocolate-Date Indulgence Pudding......Page 298
 A Glossary......Page 300
 B Glycemic Index Values of Food......Page 302
 C Body Mass Index (BMI) Chart......Page 308
 D DASH Diet Shopping List......Page 310
 E DASH Resources......Page 314
Index......Page 316