Dash Diet Cookbook: 500 Quick, Easy, Low Sodium Recipes to Lower your Blood Pressure and Lose Weight

196 Pages·2021·6.138 MB·English

by  Smith RD MS CDN , Katherine Ann

Dash Diet Cookbook
500 Quick, Easy, Healthy Recipes to
Lower your Blood Pressure and Lose
Weight
By Julie Ann Smith RD MS CDN
© Copyright 2020 - All rights reserved.
The content contained within this book may not be reproduced,
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content within this book has been derived from various sources.
Please consult a licensed professional before attempting any
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Table of Contents
Introduction
CHAPTER 1 What is the Dash Diet?
CHAPTER 2. The Amazing Benefit of the Dash Diet
CHAPTER 3 Recommended Food
Cereals
Legumes
Fruits and vegetables
Meat and Fish
Eggs and Diary Products
CHAPTER 4 Foods to Avoid
White Flour
Red Meat
Sugar
Fries
CHAPTER 5 21-Days Meal Plan
Day 1
Day 2
Day 4
Day 6
Day 10
Day 12
Day 14
Day 16
Day 18
Day 20
CHAPTER 6. Cookbook
Breakfast Recipes
Blueberries Bavarian
Oats Biscuits with Chia Seed
Nougat
Vanilla Mousse
Fruit Bavarian for Children
Vanilla Bavarian with Hazelnuts
Almond Scones
Coconut and almond biscuits
Cinnamon Porridge
Banana muffin
Vanilla and Hazelnut Bavarian
Strawberries Dessert
Almond Pancakes
Berries Pancakes
Almond Waffle
Coconut Toast
Coconut and cocoa Porridge
Mango Porridge
Cherry Porridge
Pecan Porridge
Baked Peaches
Apple Porridge
Pomegrenade Porridge
Chia Seed Mix
Fresh Spring Omelette
Cheese Platter served with dried Fruits
Rusk with Hazelnut Cream
Almond Mousse
Chocolate Crepes
Strawberries Dessert
Long Coffee with Mascarpone Cheese Cream
Cheese Omelette
Vanilla Mousse
French Toast, salad version
Eggs and Artichokes
Nordic Breakfast
Eggs and Mozzarella Mix
Coconut Quinoa
Peaches and Almond Mix
Rice with Dates
Fruit Yogurt
Berries Rice
Coconut Rice
Vanilla rice and cherries
Spicy rice
Eggs, vegetables and tomatoes
Cous Cous coconut and cocoa
Chia Seed and Lemon mix
Omelet with shallots
Tapioca and cinnamon pudding
Coconut with berries
Coconut with cherries
Recipes for lunch
Homogenized rabbit with courgettes (for children)
Brussels sprouts in salad
Sandwich with ham and tomato
Shrimp cocktail
Pumpkin cream
Omelette
Salad with tomatoes and gorgonzola
Cream of pumpkin soup with cheese croutons
Corn and bean tortilla
Quinoa and peas
Pepper salad
Bean mix
Egg salad
Garnish of carrots and peas
Goat cheese sandwich with tomato and salad
Triumph of chicken and spinach
Scrambled eggs with mushroom garnish
Salmon omelette
Turkey and cauliflower
Side dish of sauteed peas
Cauliflower in a pan
Salmon salad
Chicken and tomato mix
Salmon and olive salad
Shrimp salad
Turkey tortillas
Bean soup
Avocado Salad
Fillet of Beef
Beef stew with thyme, potatoes and tomatoes
Risotto with chives
Pork soup
Shrimp and spinach salad
Shrimp salad with raspberries and tomatoes
Cod tacos
Fried zucchini
Pea soup
Lemon Chicken Salad
Asparagus salad
Beef stew with tomato
Pork chops
Shrimp salad with balsamic vinegar
Tomato and eggplant soup
Turkey stew with lime
Beans salad
Zucchini and peppers stew
Cabbage and pepper stew
Zucchini soup
Almond and shrimp salad
Carrot soup
Baked chicken with potatoes
Stew Chicken
Carrot and turkey soup
Chicken and lentil soup
Baked pork ribs with potatoes
Trout soup
Pea and mint salad
Turkey stew
Potato soup
Spicy Chicken Soup
Salmon fillet in a pan
Potato and spinach salad
Velvety Broccoli
Shrimp and rocket salad
Pasta salad
Cauliflower soup
Pork soup
Shrimp salad with olives and mint
Mixed fish soup
Spinach and tomato soup
Pork flavored with oregano
Salmon and mushroom salad
Sautéed peas
Spiced chicken mix
Lentils with vegetables
Mussel and clam soup
Grilled cod
Hake salad
Baked hake with zucchini salad
Scrambled eggs with green salad
Chicken with peppers
Legume soup
Turkey salad
Stuffed eggs
Vegetables and eggs
Turkey bites with raisins and pine nuts
Chicken with balsamic vinegar and cauliflower
Tomato soup
Carrot soup
Avocado humus
Shrimp with cucumbers, avocado, tomatoes and apples