The Complete Dash Diet CookBook For Beginners E-Book

Amy Williams

• Herausgeber: shalombrain
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

This Complete Dash Diet CookBook For Beginners is the only book you need, whether you are a beginner who is just starting out with DASH Diet or you are looking for fresh and new delicious recipes to try out. DASH, the acronym for Dietary Approaches to Stop Hypertension is a medically recommended method to reduce blood pressure, avoid hypertension, lose weight and reduce the risk of many other deadly diseases such as cancer, stroke, diabetes, kidney stone, heart failure and heart diseases. This why the DASH Diet has been ranked as the #1 best overall diet out of 40 other diets in the United States. The DASH Diet is a diet that contains a high level of fiber, calcium, magnesium, potassium, and reduced amount of sodium; which is one of the primary reason for increased blood pressure that eventually leads to hypertension.  With a 100 easy to make, delicious, and hearty recipes; This Complete Dash Diet CookBook For Beginners has been divided into sub-categories such as appetizers, main dish, side dish, salad, dessert, seafood and chicken.  

Leseprobe

The Complete Dash Diet CookBook For Beginners

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100 Simple And Delicious Recipes To Lose Weight, Lower Blood Pressure, Prevent Diabetes And Live Healthy

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AMY WILLIAMS

Copyright © 2018 Amy Williams

All rights reserved, no part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty

While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

TABLE OF CONTENTS

INTRODUCTION

CHAPTER 1: WHAT IS DASH DIET

History Of Dash Diet

CHAPTER 2: DASH DIET FOODS

What To Eat Regularly

What To Eat Occasionally

CHAPTER 3: HOW IT WORKS

Types Of Dash Diets

Benefits Of Dash Diet

CHAPTER 4: APPETIZERS

Apples & Cream Cheese Dip

Artichoke & Parmesan Cheese Dip

Avocado & Sour Cream Dip

Bread With Garlic & Eggplants Dip

Baked Brie Cheese Pastry

Basil & Pumpkin Stuffed Mushrooms

Grilled Spiced Shrimp Skewers

Coconut Shrimps

Cranberry, Raspberry & Lemon

Crispy Potato & Rosemary Skins

Fresh Fruit Kebabs

Fresh Tomato & Garlic Crostini

Tortilla Chips & Fruit Salsa

Grilled Mushrooms & Ginger Marinate

Gluten-Less Hummus

Garbanzos & Tahini Hummus

Provolone Cheese & Marinated Mushrooms

Garbanzo & Peanut Butter Hummus

Pickled Asparagus, Coriander & Peppercorns

Baked Butternut Squash Fries

CHAPTER 5: SIDE DISH

Cored Apple With Acorn Squash

Asparagus, Hazelnut & Lime Gremolata

Baby Carrots, Cornstarch & Apple Juice

Almonds, Cherries & Baked Apples

Black Bean, Corn & Garlic Relish

Black Bean & Garlic Cakes

Braised Celery Root & Mustard

Braised Kale, Cherry Tomatoes & Lime

Broccoli, Garlic & Lime

Brown Rice & Orange Pilaf

Asparagus, Mushrooms & Brown Rice Pilaf

Lime, Shallots & Brussels Sprouts

Cauliflower & Smashed Potatoes

Baked Zucchini & Parmesan Cheese

Asparagus With Soy Sauce

Cornmeal & Milk Pudding

Parmesan Cheese With Swiss Chard

Garlic, Celery & Black-Eyed Peas

Lime Rice With Almonds & Golden Raisins

CHAPTER 6 SALAD

Ambrosia, Coconut & Toasted Silver Almonds

Apple, Lime & Mustard Salad

Figs, Almonds & Apple Salad

Apple, Fennel Slaw & Lettuce

Asian Style Vegetable Salad

Avocado Salad With Ginger-Mustard Dressing

Orange & Baby Beet Salad

Bean Salad With Balsamic Vinaigrette

Beet, Walnut & Vinegar Salad

Blue Cheese & Walnut Spinach

Braised Celery, Mustard & Thyme

Butternut Squash & Apple Salad

Balsamic Vinaigrette With Chicken & Pineapple Salad

Couscous & Zucchini Salad

Cucumber & Pineapple Salad

Dill Weed, Pasta & Sprig Veggies

Dilled Shrimp & Pasta Salad

Balsamic Vinaigrette & English Cucumber Salad

Feta Cheese & Greek Salad

CHAPTER 7 SEAFOOD

Baked Salmon With Soy Sauce Marinade

Grilled White Sea Bass

Cod Fillets With Lime & Capers

Whitefish Veracruz & Salsa Sauce

Grilled Snapper, Boy Choy & Celery

Halibut Fillet & Basil Salsa

Baked Herb-Coated Cod Fillets

Grilled Asian Salmon Fillets

Crispy Citrus Salad & Grilled Cod

CHAPTER 8 CHICKEN

Baked Chicken With Rice & Tarragon

Balsamic & Rosemary Chicken Roast

Roasted Chicken Brats

Chicken, Cheese & Salsa Quesadillas

Pineapple & Vinaigrette Chicken Salad

Grilled Chicken Salad With Vinegar Dressing

CHAPTER 9 MAIN DISH

Asian Pork Tenderloin With Sesame Seeds

Baked Macaroni & Spaghetti Sauce

Baked Milk & Oatmeal

Beef & Vegetable Stock Stew

Fennel, Shallots & Beef Stew

Beef & Noodles Stroganoff

Black Bean & Tortilla Wrap

Broccoli, Garlic & Rigatoni

Egg & Milk Pancakes With Strawberry

Cinnamon French Bread Toast

Creole Black-Eyed Peas

Apple Cider With Pork Tenderloin

Simple Mozzarella Pizza

Fettuccine With Basil & Corn Clams

Brown Rice & Fresh Puttanesca

Fried Rice, Egg And Soy Sauce

Grilled Pork & Salsa Fajitas

CHAPTER 10 DESSERT

Almond & Apricot Biscotti

Ambrosia With Fruits & Toasted Almonds

Apple & Oats Dumplings

Apple & Berries Cobbler

Balsamic Vinegar Marinated Berries

Cookie & Cream Shake

Fruit & Creamy Dessert

Fruit & Almond Nut Bar

Fruit & Vanilla Compote

Egg & Fruitcake

INTRODUCTION

I want to personally thank you for buying this Complete Dash Diet Cookbook For Beginners, beyond that, I am more excited at this bold step you have taken towards reducing your blood pressure, losing that weight and preventing the risk of having hypertension.

Your general healthy living is what is of paramount importance to me.

The Dash Diet, is a medical approach developed to lower your blood pressure without the use of any type of medication. The Dietary Approaches to Stop Hypertension research, was sponsored by the United States National Institutes of Health in the early 1990s. Early researches showed that the DASH Diet could be used to reduce the blood pressure (preventing the risk of hypertension) and at the same time lose weight.

Subsequent researches have shown that the DASH Diet reduces the risk of many other diseases such as cancer, stroke, diabetes, kidney stone, heart failure and heart diseases. The DASH Diet has been ranked as the #1 best overall diet out of 40 diets that were evaluated by a panel of health experts.

The DASH Diet is full of real, delicious and natural foods that are high in nutrients like fiber, calcium, protein and potassium which are necessary to fighting off high blood pressure.

After reading this book, you will;

Get to know the history behind the DASH Diet

Understand how the DASH Diet works

Find out the secret to reducing blood pressure and losing weight

Know what to eat and not eat while on a DASH Diet

Get over 100 simple and delicious DASH Diet recipes

Join me as we start on this amazing journey to living a healthy life.

Amy Williams

CHAPTER 1: WHAT IS DASH DIET

The major aim of the DASH Diet is to preventing and reduce high blood pressure which leads to hypertension. DASH, which is an acronym for Dietary Approaches to Stop Hypertension, is a diet that is low in carbohydrates, high in vegetables and fresh fruits, with moderate quantity of protein but without additives or preservatives.

Most of the health issues we experience (such as cancer, stroke, diabetes, heart diseases, high blood pressure) are as a result of poor diets that have a very high content of additives, calories, preservatives and a low amount of nutrients.

There are no major food restrictions in the DASH Diet, with the main focus being on fresh fruit, vegetables, whole grains, lean meats and fat-free or low-fat dairy foods. The DASH Diet concentrates on the importance of a healthy diet and a healthy living.

History Of Dash Diet

Due to the high rate of hypertension during the last 50 years in the United States, where according to the Centers for Disease Control and Prevention (CDC); heart disease remains the #1 cause of death among men and women, the National Heart, Lung, and Blood Institute (NHLBI), an arm of the National Institutes of Health, of the US Department of Health and Human Services sort to profound a natural means of reducing blood pressure which lead to the department sponsoring the DASH Diet research in 1992.

The sole purpose of the research was to identify a food-based method to lower blood pressure but recent studies has shown that the DASH Diet can also be used to reduce weight and prevent many other deadly diseases.

The American Heart Association, Dietary Guidelines for Americans and US guidelines for treatment of high blood pressure has approved and recommended the DASH Diet as an effective method of reducing blood pressure and fighting other heart related diseases.

All these led to DASH Diet being ranked as the #1 diet in the United States four five years in a row by the US News & World Report.

CHAPTER 2: DASH DIET FOODS

The DASH Diet plan abides with the US guidelines for sodium content, and its high amount of minerals and vitamins. The DASH Diet plan focuses a healthy way of eating that reduces blood pressure which in turn will lead to weight loss, and a normalized blood sugar level.

The dietary goal of the DASH Diet is to reduce the consumption of trans fats, saturated fats, cholesterol, and sodium, while increasing the consumption of fiber, calcium, magnesium, protein and potassium. DASH Diet foods are fresh, healthy, nutritious, and unprocessed.

Below are the recommended daily & weekly DASH Diet servings

On a daily basis

6–8 servings of whole grains

6 ounces or less of lean meat

4–5 servings of vegetables

4–5 servings of fruit

2–3 servings of low-fat dairy or fat-free dairy

2–3 servings of fats and oils

On a weekly basis

5 or fewer sweets

4–5 servings nuts, seeds, peas, and dried beans

What To Eat Regularly

While on a DASH Diet, you are free to eat vegetables and fresh fruits, foods high in fat and oils and any low-fat dairy or fat free dairy foods such as:

Broccoli, greens, tomatoes, sweet potatoes, carrots, fresh or frozen fruits, skim milk, egg, poultry, lean meat, seafood, margarine, low-fat mayonnaise etc.

What To Eat Occasionally

While on a DASH Diet, foods and drinks that are high in salt, sugar, and high fat snacks are not usually encouraged but can be eaten occasionally on rare circumstances. Foods such as:

Chips, candy, sodas, cheese, sandwiches, snacks, salted nuts, cookies, sugary beverages, sauces, gravies etc.

CHAPTER 3: HOW IT WORKS

The DASH Diet consists of a high content of fiber, calcium, magnesium, and potassium. It also has a low level of saturated fat and sodium (salt). By increasing the intake of this nutrients, the electrolyte balance in the body is boosted, which helps the body to excrete excess fluid that contributes to high blood pressure.

These nutrients also help in the relaxation of the blood vessels and improving insulin sensitivity in the body, thereby reducing blood pressure.

Obese and overweight people usually have deficiencies in these nutrients but the DASH Diet can be used to help correct those deficiencies. With a little bit of exercise and further reduction of carbohydrates this type of people will experience a drastic reduction in their weight.

Sodium is one of the main food that can raise the blood pressure level in some people, this is why the DASH Diet encourages partakers to reduce their intake of sodium intake.

Types Of Dash Diets

The two major types of the DASH Diet are:

The Standard DASH Diet: this type allows partakers to consume up to 2,300 mg of sodium per day.

The Low Sodium DASH Diet: on this type of diet, participants are only allowed 1,500 mg of sodium per day.

Generally, most people consume up to 3,500 mg of sodium or more each day, which is not healthy, this is why the United States government advises individuals to consume not more than 2,300 mg of sodium each day.

Benefits Of Dash Diet

Below are some of the numerous benefits of following a DASH diet

Reduce and prevent hypertension

Helps control diabetes

Helps with weight loss

Manage Type II diabetes

Improve healthy cholesterol levels

Easy to follow

Budget friendly

CHAPTER 4: APPETIZERS

Apples & Cream Cheese Dip

Servings: 4

Nutritional Information Per Serving

Serving size: 1/2 medium apple with 2 tbsps. of dip

Monounsaturated fat 0.5 g

Total carbohydrate 18 g

Dietary fiber 2.5 g

Saturated fat 0.5 g

Added sugars 2 g

Cholesterol 3 mg

Trans fat 0 g

Total fat 2 g

Calories 110

Protein 5 g

Sodium 208 mg

Ingredients

1/2 cup orange juice

1 1/2 teaspoons vanilla

2 tablespoons brown sugar

2 tablespoons peanuts, chopped

4 medium cored and sliced apples

8 ounces fat-free cream cheese

Preparation

1. Allow the cream cheese to soften for 5 minutes on a counter top.

for the dip

2. Add the vanilla, brown sugar and cream cheese into a small bowl and mix until combine then stir in the peanuts.

3. Add the apples into a different bowl then drizzle with the orange juice to avoid browning.

4. Serve the dip with the sliced apples and enjoy.

Artichoke & Parmesan Cheese Dip

Servings: 8

Nutritional Information Per Serving

Serving size: About 1/2 cup

Monounsaturated fat 1 g

Total carbohydrate 14 g

Dietary fiber 6 g

Saturated fat 1 g

Added sugars 0 g

Cholesterol 6 mg

Total fat 2 g

Trans fat 0 g

Calories 94

Protein 5 g

Sodium 71 mg

Ingredients

1/2 cup low-fat sour cream

1 teaspoon thyme, minced

1 tablespoon black pepper

1 cup white beans, prepared

1 tablespoon parsley, minced

2 cups artichoke hearts

2 cloves garlic, minced

2 tablespoons Parmesan cheese

4 cups spinach, chopped

Preparation

1. Add all the ingredients together into a baking dish and mix together.

2. Transfer the baking dish into a 350 F preheated oven and bake for 30 minutes.

3. Serve with crackers, veggies or whole-grain bread for dipping and enjoy.

Avocado & Sour Cream Dip

Servings: 4

Nutritional Information Per Serving

Serving size: 1/4 cup

Monounsaturated fat 3 g

Total carbohydrate 8 g

Saturated fat 1 g

Dietary fiber 2 g

Added sugars 0 g

Cholesterol 3 mg

Total fat 5 g

Trans fat 0 g

Calories 85

Protein 2 g

Sodium 51 mg

Ingredients

1/8 teaspoon hot sauce

1/2 cup fat-free sour cream

2 teaspoons onion, chopped

1 ripe, peeled, pitted & smashed avocado

Preparation

1. Add the onion, avocado, hot sauce and sour cream into a small bowl and mix to combine.

2. Serve with sliced vegetables or baked tortilla chips and enjoy.