DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together

Title Page
Copyright Page
Dedication
Contents
Introduction
Chapter One: The Dash Diet Demystified
Chapter Two: Breakfast
	Healthy Start Yogurt Bowls
	On the Run Breakfast Smoothie
	Mean Green Morning Juice
	Cottage Cheese Smoothie with Peaches
	Whole-Grain Blueberry Banana Muffins
	Maple Quick Oats with Chia & Banana
	Super Veggie Scramble or Soft Taco
	Avocado Toast with Salmon & Tomato
	Ricotta Toast with Honey & Pistachios
	Veggie Frittata
	Superfood Egg Cups
	Sweet Potato Hash
	Ricotta French Toast with Sliced Pears
	Sleeping-In Overnight Oats
	Cinnamon Stuffed Sweet Potatoes
Chapter Three: Soups and Salads
	Bibb Lettuce with Beets, Pears & Goat Cheese
	Fruit Salad with Honey-Drizzled Ricotta
	Caprese Tomato Salad
	Greek Orzo Salad with Cucumbers, Tomato & Feta
	Field Greens with Artichoke Hearts & Roasted Peppers
	DASH-Style Cobb Salad
	High Protein Spring Mix with Tuna & Egg
	Arugula Salad with Tuna & Roasted Peppers
	Bold Bean Shrimp Fiesta Salad
	Salmon-Topped Spinach Salad with Avocado
	Moroccan-Inspired Lentil Soup
	White Bean Soup with Chicken & Spinach
	Creamy Butternut Squash Soup
	Stuffed Pepper Soup
	Hearty Black Bean Chili
Chapter Four: Snacks
	Protein-Powered Iced Coffee
	Berry Crunch Yogurt Parfait
	Spiced Roasted Chickpeas
	Lemony Bean Dip with Pita Triangles
	Crostini with Ricotta & Fig Jam
	Seedy Granola Squares
	Peanut-Powered Snack Bars
	Mixed Berry Muffins
	Whole-Wheat Cranberry Muffins
	Grilled Shrimp-Stuffed Poppers
Chapter Five: Meatless Mains
	Moroccan-Inspired Tagine with Chickpeas & Vegetables
	Spaghetti Squash with Maple Glaze & Tofu Crumbles
	Stuffed Tex-Mex Baked Potatoes
	Lentil-Stuffed Zucchini Boats
	Baked Eggplant Parmesan
	Summer Barley Pilaf with Yogurt Dill Sauce
	Lentil Quinoa Gratin with Butternut Squash
	Brown Rice Casserole with Cottage Cheese
	Quinoa-Stuffed Peppers
	Black Bean Burgers
	Greek Flatbread with Spinach, Tomatoes & Feta
	Mushroom Risotto with Peas
	Loaded Tofu Burrito with Black Beans
	Fusilli Primavera
	Noodles with Mushrooms & Cabbage
	Simple Spinach Frittata
	Sugar Snap Noodles with Gingered Pesto
	Sweet Potato Rice with Spicy Peanut Sauce
	Vegetable Red Curry
Chapter Six: Fish and Seafood
	Shrimp & Broccoli with Angel Hair
	Maple-Glazed Salmon
	Tilapia Tacos with Chipotle Cream
	Baked Haddock with Peppers & Eggplant
	Creamy Italian-Style Sea Scallops
	Tex-Mex Cod with Roasted Peppers & Corn
	Marinated Lime Grilled Shrimp
	Saucy Penne with Shrimp, Peas & Walnuts
	Angel Hair with Smoked Salmon & Asparagus
	Bass with Citrus Butter
	Seared Mahi-Mahi with Lemon & Parsley
	Pan-Fried Crusted Salmon with Mustard Panko
	Seared Ginger–Soy Ahi Tuna
	Greek-Style Cod with Olives & Tomatoes
	Pesto Tilapia
Chapter Seven: Poultry
	Buffalo Chicken Mac ’n’ Cheese
	Chicken & Fresh Veggie Tacos
	Sheet Pan Chicken Thighs
	Chicken & Shrimp Jambalaya
	Quick Chicken Marsala
	Chicken Piccata with Vegetables
	Ginger-Marinated Chicken Thighs
	Peanut Chicken Stir-Fry
	Chicken Breast with Yogurt Sauce & Chopped Walnuts
	Creamy Chicken Breast with Spinach & Mushrooms
	Cheesy Chicken Pizza with Chili Oil & Pineapple
	Greek Sheet Pan Chicken
	Air-Fried Turkey Cutlets
	Turkey and Broccoli Alfredo
	Turkey and Spinach Stuffed Shells
	Herbed Roast Turkey Breast
Chapter Eight: Pork and Beef
	Pork Quinoa Bowls with Avocado, Peppers & Tomatoes
	Pork Tenderloin Medallions with Dijon–Yogurt Sauce
	Pork Loin with Apples
	Pork Stir-Fry
	Lemon Caper Pork Cutlets
	Veal Marsala
	Skillet Meatballs
	Marinated Grilled Pepper Flank Steak
	50-50 Burgers with Caramelized Onions
	Beef Fajitas
	Vegged-Up Beef Enchilada Casserole
	Rigatoni with Bolognese Sauce
	Slow-Cooker Beef Round with Vegetables
Chapter Nine: Sides
	Beans and Greens
	Garlicky Roasted Broccoli
	Sautéed Zucchini with Onions
	Roasted Brussels Sprouts with Dried Cranberries
	Roasted Asparagus with Lemon
	Herbed Air-Fried Zucchini Planks
	Cauliflower Mash with Garlic-Yogurt Cream
	Brown Rice with Herbs de Provence
	Curried Vegetable Rice
	DASH Twice-Baked Potatoes
	Sweet Potato Steak Fries
	Roasted Potato Party
Chapter Ten: Desserts and Sweets
	Greek Yogurt Key Lime Cups
	Pear Trifle
	Fruit Stuffed Baked Apples
	Mini Greek Yogurt Fruit Tarts
	Black Bean Brownies
	Chewy Oatmeal Cookies
	No-Bake Mad DASH Cookies
	Peanut Rice Crisp Bars
	Pumpkin Custard
	Banana Cocoa Drop Cookies
Measurement Conversions
References
Acknowledgments
About the Author