Table Of ContentDASH DIET
COOKBOOK FOR TWO
A BEGINNER’S BOOK TO DISCOVER THE BEST WEIGHT LOSS
SOLUTION ON THE MARKET FOR DIABETICS AND NOT,
INCLUDING A 21-DAY MEAL PLAN
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TABLE OF CONTENTS
Introduction 9
Chapter 1. What Can I Eat? 9
Suitable and Unsuitable Foods 9
Allowed 9
In Small Amounts 9
Avoid As Much as Possible 9
DASH Diet Shopping List 10
Low GI Vegetables (1st Choice) (3 Servings/Day) 10
Medium GI Vegetables (2nd Choice) 11
Low GI Fruits (1st Choice) (2 Servings/Day) 11
Medium GI fruits (2nd choice) 11
Meat and Seafood (recommended) 11
Dairy Products (Recommended) 11
Dairy Products (not recommended) 12
Fats / Oils (Approx. 2 tbsp. / Day) 12
Nuts, Seeds, etc. (Approx. 20 g / Day) 12
Drinks (recommended) - 2-3 l / Day 12
Drinks (not recommended) 13
How DASH Diet Helps You Lose Weight and Lower Blood Pressure 13
Understanding the Food Groups 13
Understanding Daily Proportions 13
Salt Alternatives 14
Sunflower Seeds 14
Fresh Squeezed Lemon 14
Onion Powder 14
Black Pepper Powder 15
Cinnamon 15
Flavored Vinegar 15
The Health Benefits of DASH Diet 15
Lower Blood Pressure 15
Helps Control Diabetes 15
Chapter 2.Breakfasts 16
Shrimp Skillet 17
Coconut Yogurt with Chia Seeds 17
Chia Pudding 18
Egg Fat Bombs 18
Morning “Grits” 19
Scotch Eggs 19
Bacon Sandwich 20
Noatmeal 20
Breakfast Bake with Meat 21
Breakfast Bagel 21
Egg and Vegetable Hash 22
Cowboy Skillet 22
Feta Quiche 23
Bacon Pancakes 23
Waffles 24
Rolled Omelette with Mushrooms 24
Quiche Lorraine 25
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Granola 26
Cheddar Soufflé 26
Mediterranean Omelette 27
Chicken Fritters 27
Eggs in Portobello Mushroom Hats 28
Matcha Fat Bombs 28
Salmon Omelet 29
Black’s Bangin’ Casserole 29
Hash Brown 30
Bacon Cups 30
Spinach Eggs and Cheese 31
Fried Eggs 31
Toasties 32
Egg Baked Omelet 32
Breakfast Omelet 33
Coffee Donuts 33
Taco Wraps 34
Bistro Wedges 34
Spinach Balls 35
Cheese & Chicken Sandwich 35
Bacon & Horseradish Cream 36
Vegetable Toast 36
Cinnamon Toasts 37
Toasted Cheese 37
Peanut Butter Bread 38
Easy Blender Pancakes 38
Three Beans Mix 39
Creamy Cucumber Mix 39
Bell Peppers Mix 40
Sweet Potato Mash 40
Bok Choy Mix 41
Flavored Turnips Mix 41
Lemony Fennel Mix 42
Simple Cauliflower Mix 42
Broccoli Mix 43
Tasty Bean Side Dish 43
Easy Green Beans 44
Creamy Corn 44
Classic Peas and Carrots 45
Mushroom Pilaf 45
Butternut Mix 46
Sausage Side Dish 46
Easy Potatoes Mix 47
Black-Eyed Peas Mix 47
Chapter 3. Seafood 48
Steamed Salmon Teriyaki 49
Easy Steamed Alaskan Cod 49
Dill and Lemon Cod Packets 50
Steamed Fish Mediterranean Style 50
Steamed Veggie and Lemon Pepper Salmon 51
Steamed Fish with Scallions and Ginger 51
Steamed Tilapia with Green Chutney 52
Creamy Haddock with Kale 52
Coconut Curry Sea Bass 53
Stewed Cod Filet with tomatoes 53
Lemony Parmesan Shrimps 54
Tuna ‘n Carrots Casserole 54
Sweet-Ginger Scallops 55
Savory Lobster Roll 55
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Garlic ‘n Tomatoes on Mussels 56
Lobster Tarragon Stew 56
Easy Steamed Crab Legs 57
Tasty Corn and Clam Stew 57
Seafood Curry Recipe from Japan 58
Steamed Asparagus and Shrimps 58
Coconut Milk Sauce over Crabs 59
Cajun Shrimp Boil 59
Sautéed Savory Shrimps 60
Sweet and Spicy Dolphin fish Filets 60
Steamed Ginger Scallion Fish 61
Simply Steamed Alaskan Cod 61
Fish Jambalaya 62
Greek Sea Bass with Olive Sauce 62
Sardines with Green Pasta & Sun-Dried Tomatoes 63
Saucy Cod with Mustard Greens 63
Baked Cod with Parmesan & Almonds 64
Fish Tacos with Slaw, Lemon and Cilantro 64
Fried Oysters in the Oven 65
Tuna with Greens and Blueberries -One Pot 65
Roasted Old Bay Prawns 66
Three-Minute Lobster Tail 66
Crispy Salmon with Broccoli & Red Bell Pepper 67
Easy Baked Halibut Steaks 67
Mediterranean Tilapia Bake 68
Omelet Wraps with Tuna 68
Baked Trout and Asparagus Foil Packets 69
Coconut Shrimp 69
Bacon-Wrapped Scallop Cups -One Pot 70
Sea Bass with Vegetables and Dill Sauce 70
Grilled Tuna Steaks with Shirataki Pad Thai 71
Country Club Crab Cakes 71
Coconut Fried Shrimp with Cilantro Sauce 72
Shrimp Stir-Fry 73
Baked Salmon with Lemon and Mush 74
Pan-fried Soft Shell Crab 74
Chili Cod with Chive Sauce 75
Pan-Seared Scallops with Sausage & Mozzarella 75
Spanish Shrimp with a Hint of Garlic 76
Crusted Salmon with Walnuts and Rosemary 76
Mediterranean Salmon with Fennel and Sun-Dried Tomato 77
Couscous Salad 77
Cod with Roasted Tomatoes – Mediterranean style 78
Shrimp Piccata with Zucchini Noodles 78
Mediterranean Fish Soup 79
Chapter 4. Poultry 80
Easy Chicken Skillet 81
Chicken and Onion Mix 81
Balsamic Chicken Mix 82
Asian Glazed Chicken 83
Easy Greek Chicken 83
Summer Chicken Mix 84
Cajun Chicken 84
Chicken and Veggies 85
Chicken and Broccoli 85
Artichoke and Spinach Chicken 86
Pumpkin and Black Beans Chicken 86
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Chutney Chicken Mix 87
Chicken and Sweet Potato Soup 87
Chicken and Dill Soup 88
Cilantro Serrano Chicken Soup 88
Leek and Chicken Soup 89
Collard Greens and Chicken Soup 89
Chicken, Scallions, and Avocado Soup 90
Coconut Chicken and Mushrooms 90
Chicken Chili 91
Chicken, Spinach and Asparagus Soup 91
Chicken and Broccoli Salad 92
Garlicky Zucchini-Turkey Casserole 92
Casserole a La Chicken Enchilada 93
Cilantro-Coconut Chicken Stew 93
Turkey Legs in Thai Sauce 94
Filling Turkey Chili Recipe 94
Chicken Meatloaf with a Tropical Twist 95
Chicken-Mushroom Casserole 95
Pineapple Chicken Hawaiian Style 96
Honey Sesame Chicken 96
Chicken Cooked the Italian Way 97
Italian Chicken Cacciatore 97
Oregano-Basil Chicken Breast 98
Filipino Style Chicken Adobo 98
Stewed Chicken & Dried Cherries 99
Chicken ‘n Ginger Congee 99
Broccoli-Chicken Rice 100
Ranch Risotto 100
Chapter 5. Meat 101
Spicy Beef Curry 102
Pork Tenderloin with Apples and Sweet Potatoes 103
Mexican Beef and Veggie Skillet 104
Garlic Lime Marinated Pork Chops 104
Oriental Stir Fry 105
Cocoa-Crusted Pork Tenderloin 105
Beef Kabobs with Pineapples 106
Asian Beef and Zucchini Noodles 106
Exotic Thai Steak 107
Sweet and Spicy Edamame Beef Stew 107
Filling Sirloin Soup 108
Roast Rack of Lamb 108
Garlic Pork Mix 109
Paprika Pork with Carrots 109
Ginger Pork and Onions 110
Cumin Pork 110
Pork and Greens Mix 111
Thyme Pork Pan 111
Marjoram Pork and Zucchinis 112
Spiced Pork 112
Coconut Pork and Celery 113
Pork and Tomatoes Mix 113
Sage Pork Chops 114
Thai Pork and Eggplant 114
Pork and Lime Scallions 115
Balsamic Pork 115
Pesto Pork 116
Pork and Parsley Peppers 116
Cumin Lamb Mix 117
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Pork with Peaches Mix 117
Cocoa Lamb and Radishes 118
Beef and Sauerkraut Soup Recipe 118
Meatballs and Mushroom Sauce 119
Lamb Casserole 119
Thai Beef Recipe 120
Goulash 120
Lamb and Mustard Sauce 121
Beef Zucchini Cups 121
Beef and Tzatziki 122
Beef and Tomato Stuffed Squash 122
Braised Lamb Chops 123
Lamb with Fennel 123
Beef and Eggplant Casserole 124
Burgundy Beef Stew Recipe 124
Beef Roast 125
Lamb 125
Chapter 6. Salads & Soups 129
Easy Shrimp Salad 130
Easy Veggie Soup 130
Seafood Salad 131
Caesar Salad 131
Greek Chicken Salad 132
Chicken Soup 132
Pumpkin Soup 133
Spicy Black Bean Soup 133
Shrimp Soup 134
Mayo-less Tuna Salad 134
Chestnut Soup 135
Pepper Pot Soup 135
Quinoa & Avocado Salad 136
Kale Salad with Mixed Vegetables 136
Cream of Corn Soup 137
Clam Soup 137
Apple & Peach Salad 138
Chicken, Apple & Basil Salad 138
Curried Quinoa Sweet Potato Salad 139
Banana Salad 139
Chapter 7. Dressings, Sauces & Seasoning 140
Pizza Sauce 141
Marinara Sauce 141
BBQ Sauce 142
Enchilada Sauce 142
Teriyaki Sauce 143
Hoisin Sauce 143
Hot Sauce 144
Worcestershire Sauce 144
Almond Butter 145
Mayonnaise 145
Seasoned Salt 146
Poultry Seasoning 146
Taco Seasoning 147
Pumpkin Pie Spice 147
Curry Powder 148
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Chapter 8. Snacks 149
Onion and Cauliflower Dip 150
Delightful Bombs 150
Pesto Crackers 151
Zucchini Chips 151
Avocado Dip 152
Broccoli and Cheddar Biscuits 152
Celery Sticks 153
Delightful Cucumber Cups 153
Egg Chips 154
Cheese Burger Muffins 154
Tomato Tarts 155
Pizza Dip 155
Prosciutto and Shrimp Appetizer 156
Parmesan Wings 156
Chapter 9. Desserts 157
Coconut Spiced Apple Smoothie 158
Sweet and Nutty Smoothie 158
Orange and Peaches Smoothie 159
Ginger Berry Smoothie 159
Vegetarian-Friendly Smoothie 160
ChocNut Smoothie 160
Coco Strawberry Smoothie 161
Egg Spinach Berries Smoothie 161
Creamy Dessert Smoothie 162
Sweet Buns 162
Easy Macaroons 163
Delicious Chocolate Truffles 163
Coconut Pudding 164
Pumpkin Custard 164
Yummy Orange Cake 165
Mug Cake 165
Marshmallows 166
Caramel Custard 166
Chocolate Shake 167
Smoothie Bowl 167
Chapter 10. Extra Dash Diet Recipes 168
Cheesy Ham Soufflé 169
Mushroom and Cheese Scrambled Eggs 169
Red Pepper Frittata 170
Cream Cheese Pancakes 170
Spicy Chorizo Baked Eggs 171
Cheesy Taco Pie 171
Sausage Egg Casserole 172
Egg Bites 172
Chorizo and Eggs 173
Egg in the Avocado 174
Egg, Bacon, and Cheese Cups 174
Steak and Eggs 175
Butter Coffee 175
California Chicken Omelet 176
Eggs Oopsie Rolls 176
Shakshuka 177
Rooibos Tea Latte 177
Feta and Pesto Omelet 178
Eggs Benedict 178
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Egg Clouds 179
Spicy Shrimp Omelet 179
Egg Pizza Crust 180
Coffee Egg Latte 180
Buttery Egg Waffles 181
Egg and Bacon Breakfast Muffins 181
Egg Bacon Fat Bombs 182
Soft Boiled Eggs with Butter and Thyme 182
Chapter 11. 21 Day Meal Plan 183
Conclusion 185
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INTRODUCTION
The DASH eating plan emphasizes on vegetables, fruits, whole grains, and low-fat dairy products, making it an ideal plan for
anyone looking to gain health through lowered blood pressure and a healthier heart. The DASH plan has no specialized rec-
ipes or food plans. Daily caloric intake depends on a person’s activity level and age. People who need to lose weight would
naturally eat fewer calories.
When filling the plate for a meal, the food must be attractive, as well as tasty and nutritious. A wide variety of foods will
make this plan much more enjoyable. Try to make choices that will offer a range of colors and textures. Remember that des-
sert is not off-limits but should be based around healthy choices that include fresh fruit.
The DASH diet’s primary focus is on grains, vegetables, and fruits because these foods are higher fiber foods and will make
you feel full longer. Whole grains should be consumed six to eight times daily, vegetables four to six servings daily, and fruit
four to five servings daily. Low-fat dairy is an essential part of the diet and should be eaten two to three times daily. Also,
there should be six or fewer servings daily of fish, poultry, and lean meat.
The DASH diet leans heavily on vegetables, fruits, and whole grains. Fish and lean poultry are served moderately. Whole
wheat flour is used instead of white flour. DASH as a diet plan promotes low-fat dairy, lean meat, fruits, and vegetables. It is
a mix of the old world and new world eating plans. It has been designed to follow past-diet principles to help eliminate new
world health problems.
The carbohydrates are mainly made of plant fiber that the body does not easily digest and cannot turn into stored fat. The
plan is rich in good fats that make food taste good and help us feel fuller for a more extended period. Proteins are not forbid-
den but are geared more toward plant-based protein and not so much meat consumption.
The DASH diet focuses on long-term healthy eating habits. The diet doesn’t force you to starve or battle constant cravings.
Instead, it focuses on understanding food groups, controlling portion sizes, and ensuring you get the optimal levels of potas-
sium, calcium, magnesium, fiber, and protein.
The diet focuses on certain food groups for specific reasons: fruits and vegetables provide you the magnesium and potassium
your body needs, and low-fat dairy products calcium. Every food you eat should have a purpose, and that’s the most import-
ant principle of the DASH diet: eat well, so you feel well.
CHAPTER 1.
WHAT CAN I EAT?
Suitable and Unsuitable Foods
A DASH diet can be easily integrated into daily life simply because it uses available foods in conventional grocery stores.
Depending on your calorie requirement, this is a guide to the amount of individual foods that can be consumed.
Allowed
Plenty of fresh vegetables, especially lots of greens (almost without restriction)
Fresh fruit
Lean meats, especially white meat (chicken, turkey)
Whole grain / whole grain products
Fish
Protein-rich foods
Foods with unsaturated and healthy fats, such as nuts and avocados
Healthy oils with an optimal Omega3 / 6 ratio, such as olive oil and coconut oil
Lean dairy products
Nuts, seeds, legumes
In Small Amounts
Alcohol
Coffee
Animal fats, especially red meat
Sweets and sugar
Avoid As Much as Possible
Ready meals and canned food
Sausages
Bakery products
Hydrogenated vegetable fats such as palm fat
Sunflower oil (poor omega3 / 6 ratio)
Pickled and smoked foods
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