The complete idiot's guide to DASH diet cooking
Book - 2012
This helpful guide gives you everything you need to know to prepare DASH diet meals that lower your blood pressure and boost your overall health.
Saved in:
- Subjects
- Published
-
New York :
Alpha
c2012.
- Language
- English
- Main Author
- Item Description
- "Over 160 delicious recipes to reduce the effects of hypertension and diabetes"-- Cover.
Includes index. - Physical Description
- xiv, 319 p. ; 23 cm
- ISBN
- 9781615641666
- Part 1. What the Dash Diet's All About
- 1. What Is the Dash Diet?
- Getting to Know Dash
- Lowering Hypertension with Dash
- The Importance of Potassium
- The Sodium Factor
- Better Food Choices
- More Fiber
- Portion Control
- Losing Weight with Dash
- 2. The Basics of Dash
- Balancing Your Diet
- The Power of Protein
- Watch Those Fats and Oils
- Carbohydrates: Simple and Complex
- Beneficial Fiber
- Diet and Food Matters
- Dishing Up Dash: Target Calories and Serving Sizes
- Weighing In
- Your Ideal Weight
- Food Groups and Servings
- Making DASH Simple, Easy, and Fun!
- 3. Preparing for Dash
- Healthy Sodium Solutions
- Nutrition Facts and Reading Food Labels
- Food Processing and Additives
- Stocking Your Healthy Dash Pantry
- Equipping Your Dash Kitchen
- Cooking Methods and Food Storage
- 4. Dash Diet Menu Plans
- Week 1 Eating Plan
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
- Week 2 Eating Plan
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
- Week 3 Eating Plan
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
- Dash Meals Away from Home
- Part 2. Good-Start DASH Breakfasts
- 5. Quick Weekday Breakfasts
- Baked Granola
- Marvelous Muesli
- Delicious Nut Milk
- Hi-Fiber Blueberry Muffins
- Banana Quinoa Porridge
- Berry Date Oatmeal Porridge
- Berry Buzz Protein Smoothie
- Dash-ing Cheese and Herb Omelet
- 6. Leisurely Weekend Breakfasts
- Nourishing Hot Rice Cereal Indian Style
- Spicy Spinach and Asparagus Pancakes with Herbed Chevre
- Flourless Chicken Pancakes
- Energizing Feta Frittata
- Stabilizing Salmon Omelet with Fresh Chives
- Cottage Cheese Pancake with Banana
- Scrambled Tofiijalapeno
- Part 3. Midday Meals and Anytime Snacks
- 7. Scrumptious Salads
- Swiss Chard and Apple Salad
- Waldorf Chicken Salad
- Tomato and Hearts of Palm Salad with Roasted Pepitas
- Broccoli with Walnuts and Avocado Salad
- Cucumber and Tomato Salad with Citrus and Mint
- Wild Rice Salad with Apples, Walnuts, and Fresh, Wild Basil
- Quinoa Kale Tabouli
- Lively Mixed Greens and Sprouts Salad
- Greek Salad DASH Style
- Cardio Carrots and Walnut Salad
- Asparagus, Romaine, and Orange Salad
- DASH Nicoise Salad
- DASH-ing Coleslaw
- Light Lentil, Tomato, and Feta Salad
- Sumptuous Sauerkraut Salad
- Red Salmon Salad with Avocado
- Curried Quinoa Salad
- Radish, Mango, and Apple Salad
- Strawberry, Spinach, and Walnut Salad
- Broccoli, Spinach, and Avocado Salad
- 8. Delicious Dressings
- Cilantro Mint Chutney
- Tabini Ginger Dressing
- Creamy Miso Dressing
- Guacamole Dressing
- Sweet-'n'-Sour Dressing
- Tofu Honey Mayonnaise
- Lemon Sesame and Spice Dressing
- DASH-ing and Lively Salsa
- Balsamic Vinaigrette Straight Up with a Twist
- 9. Lunch Box-Worthy Sandwiches
- Spicy Cheddar-Stuffed Turkey Burgers
- Falafel Burgers with Hummus
- Luscious Lentil Burgers
- Gluten-Free Veggie Pizza
- Millet Buckwheat Tortillas with Avocado and Onions
- Turkey with Salad Sandwiches
- Nut Butter and Raisin Sandwich
- Fresh Vegetables and Cream Cheese with Chutney Sandwich
- 10. Sumptuous Soups
- Soup StockùVeggie or Chicken
- Cauliflower Cheddar Cheese Soup
- Curry Cream of Tomato Soup
- Carrot Ginger Soup with Chives
- A-maizing Corn Chowder
- White Bean Kale Soup
- Red and Black Bean Chili
- Butternut Bisque with Carrot and Parsley
- 11. Satisfying Snacks and Sauces
- Tuna Radicchio Mozzarella Pizza
- Sesame Squash Spread
- Nutrient-Dense Hummus
- Kale Curry Crackers
- Turkey Avocado Roll-Ups
- Tofu and Sesame Butter-Stuffed Celery
- Crispy Nuts Trail Mix
- Love-Your-Heart Lentil Pâté
- Sauces
- Tofu Sour Cream
- Coconut Cilantro Chutney
- Tomato Basil Sauce
- Plum Delicious Sauce
- DASH-Peifect Pesto
- Spiced Peanut Sauce
- Thai Coconut Sauce
- Part 4. On the Dinner Menu
- 12. Hearty Beef Entrees
- Easy Beef Stir-Fry with Fresh Herbs
- Moroccan-Style Beef Stew
- Veal Scaloppini with Fresh Herbs
- Favorite Spicy Meatloaf
- 13. Perfect Poultry Dishes
- Grilled Chicken Burritos
- Vegetable Biryani with Chicken and Herbs
- Spinach, Cheese, and Chicken Lasagna
- Thanksgiving Turkey Loaf
- Mushroom Chicken Gravy
- Chicken and Mushroom Curry
- Poached Chicken Breast in Spicy Broth
- DASH Roast Chicken
- Spicy Sesame Chicken Wings
- 14. Seafood Suppers
- Garlic Ginger Fish
- DASH Seafood Paella
- Baked Halibut or Salmon
- Dashing Fish Cakes
- Poached Salmon and Shiitake
- Grilled Shrimp Southern Style
- Poached Halibut with Tomato Sauce
- Almond Trout
- Fillet of Sole Florentine
- 15. Versatile Vegetable Dinners
- Artichoke Pesto Tempeh
- Thai Tempeh Cakes with Sweet Spicy Dipping Sauce
- Simple Stir-Fry with Fresh Herbs
- Veggie-Packed Penne Pasta
- Grilled Tempeh with Kale and Broccoli
- Vegetarian Spaghetti
- Crimini and Goat Cheese Burgers
- White Bean and Tempeh with Pine Nuts
- Roasted Quinoa with Cumin and Coriander
- Shiitake and Asparagus Risotto
- 16. Beans and Grains on the Side
- Lemony Red Lentil Pâté
- Home-Style Baked Beans
- Herbed Brown Pilaf
- Adzuki Beans and Kale with Pine Nuts
- Basmati Almond Rice
- Wild Rice Pilaf
- Couscous with Chickpeas
- Best Bean Pie
- Mighty Mushroom Risotto with Herbs
- Kidney Beans with Yams
- 17. Very Veggie Sides
- Zesty Broccoli with Garlic and Ginger
- Green Beans Almondine
- Brussels Sprouts with Shiitake and Pine Nuts
- Sautéed Vegetable Medley
- Stuffed Tomatoes with Wild Rice and Cilantro
- Roasted Mediterranean Vegetables with Pecorino
- Beets with Basil and Yogurt
- Snow Peas with Sesame Seeds
- Sweet Potato Cheese Casserole
- Ratatouille with Pine Nuts
- Sweet Potato Oven-Baked French Fries
- Baked Cauliflower with Miso
- Roasted Rosemary Red Potatoes
- Scalloped Sweet Potatoes
- Garlic Kale with Pine Nuts
- Collards with Brown Rice and Tamari
- Oriental Vegetables
- Crustless Zucchini Quiche with Fresh Herbs and Spices
- Spinach and Swiss Chard with Pine Nuts
- Ginger Sesame Carrots
- Sesame Stir-Fried Asparagus
- 18. The Best of Breads
- High-Fiber Carrot Bread
- Zesty Date Nut Loaf
- Banana Raisin Nut Muffins
- Banana Berry Nut Bread
- Chocolate Cherry Nut Loaf
- Savory Breads
- Cheesy Corn Bread
- Cheese, Chives, and Dill Soufflés
- Yeast-Free Zucchini Cheese Bread
- Sesame Chive Crackers
- Herbed Yogurt Bread
- Part 5. Delectable Desserts
- 19. Cookies and Cakes
- No-Bake Almond Chocolate Oatmeal Cookies
- Heart-Healthy Cookies
- Healthy Banana Cake
- Cashew Coconut Lime Cheesecake
- Oatmeal Raisin Chews
- 20. Divine Desserts
- Zesty Strawberry-Rbubarb Pudding
- Baked Apples with Cherries and Walnuts
- Banana Crèmee Brûlée
- Luscious Brown Rice Pudding
- DASH'n'Beny Heart-Felt Smoothie
- Chocolate-Date Indulgence Pudding
- Appendixes
- A. Glossary
- B. Glycemic Index Values of Food
- C. Body Mass Index (BMI) Chart
- D. DASH Diet Shopping List
- E. DASH Resources
- Index