Dash Diet Cookbook: 50 No Hassle Recipes in 30 Minutes or Less (Includes 21 Day Meal Plan To Help You Lose Weight, Lower Blood Pressure And Feel Great!)

By Clarissa Fleming

 

Do you suffer from high blood pressure? Then listen carefully... you might be at the risk of having heart disease, kidney failure, or a stroke

High blood pressure affects more than a billion people worldwide and that number is rising. A serious health problem since high blood pressure is connected to a higher risk of conditions such as:

• Heart disease
• Dementia
• Stroke
• Kidney failure
• Sexual dysfunction

Guess what? Your diet has a dramatic impact on the development of high blood pressure. Therefore, scientists and policymakers have made a dietary strategy to help you reduce it. The DASH diet, which was designed to combat high blood pressure and reduce people's risk of heart disease.

And with this in mind, best-selling author Clarissa Fleming wrote,  "DASH DIET COOKBOOK - 50 No Hassle Recipes in 30 minutes or less"! This book isn't just about finding quick fixes to help you lose that extra pound, it's about you turning your life around with easy meals that cut through all those excuses about not having enough time to eat healthily. This book comes with over 50 recipes to guide you through your diet and is meant to not only get you geared up for a fitness showdown but it's also meant to change your life forever! And we literally cover it all! Starting from –

• The Basic Fundamentals of the DASH DIET
• To Getting you to Understand the DASH Diet and its Mechanics
• Starting you off with a 3-week Master Plan
• Over 50 recipes, all sorted in accordance to meal type
• We've literally, covered it all!

Meaning even if you aren't totally sure that a full dietary change is something you can do this is a great book to pick up and take on a test drive. We guarantee that you will at the very least love the low-calorie desserts, (Yup! You heard that right! Dessert on a Diet! Does it get any better?)

So, what are you waiting for! Just scroll up now and hit the, "Buy Now Button"

You are one click away from having the ideal body and feeling great again.

• Language: English
• Publisher: Clarissa Fleming
• Release date: Nov 18, 2021
• ISBN: 9798201771010

Book preview

DASH DIET COOKBOOK

50 No Hassle Recipes in 30 minutes or less (Includes 21 Day Meal Plan to help you lose weight, lower blood pressure and feel great!)

© Copyright 2019 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.

Legal Notice:

This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter One: The DASH Diet Basics

DASH Diet Documentary: The Story Behind One of the Most Successful Diet Fads ever!

What is DASH exactly?

The 21 Master DASH Plan

Chapter Three: Breaking in the Breakfast

1. Chia and Oat Breakfast Bran

2. Chinese Messy Veggie Omelet

3. Fresh Fruit Salad

4. Vegan Scramble

5. Avocados on Garlic Toast

6. Banana Bread

7. Buckwheat Eggnog Pancake Stack

Chapter Four: Quick and Easy Lunch Meals

1. Roasted Salmon and Faux Garlic Celery Rice

2. Zucchini Nut Pasta

3. Chicken Sesame and Quinoa

4. Beet Hummus and Celery

5.  Carrot Soup for the Soul

6.  Shrimp and Black Bean Rice

7.  The OG Tuna Sandwich

Chapter Five Dinner with DASH

1. Sweet Potizza’s

2. Beef and Barley Farmers Soup

3. Chicken and Avocado Bake

4. Steak and Mash

5. Red Tofu Salad

6. Citrus & Beet Salad

7. Thai Coconut Tilapia and Rice

BONUS: Author’s Favorite!

Chapter Six: Baked Goodies

1. Italian Veggie Muffins

2. BananaBun Muffins

3. Fruit Cake Muffins

4. ‘Pop’ of Lemon Muffins

5. Reese’s Oatmeal Cups

6. Pumpkin Spice Cookies

7. Chai Tea Latte Cookies

Chapter Seven: Top 10 Smoothies to Shake it Up!

1. Banana Nut Smoothie

2. Ayurvedic Gold Smoothie

3. Tropical Tornado Smoothie

4. Raspberry Grinch Smoothie

5. Summer Greens Smoothie

6. Berry Colada Smoothie

7. THE Detox Smoothie

8. Greens and Ginger Smoothie

9. Cantaloupe in a Cup

10. Sweet and Sour Smoothie

Chapter Eight: Delicious DASH Snacks

1. Broccoli Bites

2. Carrot Sticks with Red Cheese Dip

3. Perfect Hard-Boiled Eggs

4. Date-a-Peanut Snack Bars

5.  Healthy Asparagus Bacon Wraps

6.  Tomato Chutney

7.  Faux Breakfast Hash Brown Cups

Chapter Nine: The Top 5 DASH Desserts

1. Cashew Nut Cuppas

2. Pecan Granola

3. Midnight Happy Hour

4. Banana Sashimi

5.  Maple Malt

Conclusion

Introduction

Welcome to DASH dieting 101!

So, tell us what brings you here today?

The fact that the DASH diet is ranked amongst the top two diets overall in America, by a panel of healthcare experts? Or is it because it’s one of the top five easiest diets to follow?

Neither?

Is it the fact that it’s one of the best diets for people with diabetes or perhaps that it has shown extraordinary results when it comes to weight loss?

Whatever the reason – we’re glad that you’re here now! And allow us to welcome you to your personal edition of the ‘DASH DIET COOKBOOK - 50 No Hassle Recipes in 30 minutes or less (Includes 21 Day Meal Plan to help you lose weight, lower blood pressure and feel great!)’

We’ll be honest, this little book in your hands, is about to change your world!

So, what exactly are you getting into?

Well, the DASH diet has ONE major goal – to keep you healthy.

How does it attempt to do so?

Well for one, you’ll be cutting out a lot of salt – it’s funny to think, but salt is actually really bad for us in specific doses (it’s really bad for us if we cut it out altogether too unfortunately, remember that last time your Grandma had electrolyte imbalance?). The idea is to find the perfect balance, and we start by focusing on the levels of fat, sodium, and total calories in everything we eat.

There is, of course, a bunch of other stuff you need to do, like work out a bit, and engage in at least some physical activity; two and a half hours is standard, and relatively easy as a weekly goal. Consider something easy like walking or swimming so that you can create that calorie deficient, and drop those pounds without causing too much pressure on yourself. It’s also recommended that we work on our alcohol levels and keep them to a minimum. So how are you expected to do any of that right? What is your game plan?

Well we’ve got you covered. Not only have we put together a 21-day meal plan, including all your little weekly cheats, like maybe a nice drink or a bite of chocolate, we’ve also put together a whole cookbook; organized by meal types for your ease and comfort, complete with a nutrition label, and notes on how long each individual