Dash Diet: 50 Easy Recipes for Healthy Eating, Healthy Living & Weight Loss

By Modern Kitchen

The DASH diet is an important strategy for anyone who wants to lower their blood pressure and improve their overall health without dealing with risky medications and their side effects. This simple diet focuses on low-fat, low-cholesterol foods and natural ingredients, making it inexpensive and easy to follow. And you'll be surprised by how delicious heart healthy foods can be! If you've been warned about the possible dangers of high blood pressure and a normal North American diet, it's time to make some changes.

The recipes contained in this book don't encompass the entire range of DASH diet options, but they will give you an idea of how you can change your favorite foods to fit the diet plan. In general, they focus on reducing the fat, cholesterol and refined carbohydrates in a dish without losing out on flavor. If you've experienced too many flavorless health foods, these recipes could be the solution that you've been hoping for.

So what are you waiting for? Get this book and enjoy your diet life.

• Language: English
• Publisher: ND Publishing
• Release date: Nov 26, 2021
• ISBN: 9798201833749

Book preview

DASH DIET

50 Easy Recipes for Healthy Eating, Healthy Living & Weight Loss

Modern Kitchen

Copyright © 2017 Modern Kitchen

This book is licensed for your personal enjoyment only. Respective authors own all copyrights not held by the publisher.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher.

All rights reserved.

Table of Contents

Introduction

Breakfast

Banana - Strawberry and Nuts Smoothie

Crepes with Kiwi and Dark Chocolate

Light Sandwich with Tuna and Pickled Cucumber

Mediterranean Olive and Sun-dried Tomato Bread

Morning Detox Berries - Avocado Smoothie

Omelet with Vegetable Feast

Pancakes with Strawberry Jam and Fruits

Spicy Ginger - Kale and Banana Smoothie

Wholemeal Tortilla with Spinach and Mozzarella

Yogurt Parfait with Cereals and Fresh Fruits

LUNCH

Baked Potato Stuffed with Tuna

Braised Zucchini in Tomato Sauce

Chicken Soup with Ginger and Vegetables

Cod with Red Sauce & Thyme

Creamy Spinach Soup with Grated Nutmeg

Easy Frying Salmon with Tamari

Mediterranean Salad with Tuna and Brown Rice

Orzo with Peas and Mushrooms

Roasted Fish Fillet with Orange, Lemon, and Couscous

Roasted Lemony Artichokes with Garlic Breadcrumbs

DINNER

Beetroot Soup with Cumin

Creamy Cauliflower and Coriander-Cumin Soup

Farfalle Pasta Salad with Turkey Ham

Fish and Rice Soup with Cognac

Green Beans in Tomato-Cinnamon Sauce

Mushrooms Stew with Spinach and Black-eyed Peas

Peppers Stuffed with Minced Chicken

Roasted Chicken Breast with Herbs

Ingredients

Roasted Vegetable Mix in Foil

Summer Chicken and Avocado Salad

SNACKS/FINGER FOOD

Devilled Avocado

Carrot, Zucchini and Dill Muffins

Crispy Bread with Beetroot and Goat Cheese

Eggplant Rolls with Yogurt and Sun-dried Tomatoes

Eggs filled with Mayonnaise, Onion and Celery

Golden Potato Muffins

Marinated Zucchini Rolls with Cottage Cheese

Mediterranean Wrapped Pie

Muffins with Spinach, Goat Cheese and Roasted Pepper

Sautéed Mushrooms with Garlic and Thyme

SWEETS

Butter Cake with Golden Raisins

Choco-Banana Ice Cream

Dark Chocolate Apple Pie

Honey Nougat with Almonds & Pistachios

Irresistible Lemon Pudding

Lemon Yogurt Ice Cream

Magic Berries Ice Cream

Panna Cotta with Strawberry Jam

Peach Cake with Muesli

Yogurt Cake with Orange Glaze

Introduction

The DASH diet is an important strategy for anyone who wants to lower their blood pressure and improve their overall health without dealing with risky medications and their side effects. This simple diet focuses on low-fat, low-cholesterol foods and natural ingredients, making it inexpensive and easy to follow. And you’ll be surprised by how delicious heart healthy foods can be! If you’ve been warned about the possible dangers of high blood pressure and a normal North American diet, it’s time to make some changes.

The recipes contained in this book don’t encompass the entire range of DASH diet options, but they will give you an idea of how you can change your favorite foods to fit the diet plan. In general, they focus on reducing the fat, cholesterol and refined carbohydrates in a dish without losing out on flavor. If you’ve experienced too many flavorless health foods, these recipes could be the solution that you’ve been hoping for.

What is a DASH Diet all about?

DASH stands for Dietary Approaches to Stop Hypertension. It is designed to be a lifestyle change for people who want to treat or prevent hypertension, also known as high blood pressure. The diet is based on studies originally performed by the US National Institutes of Health that examined three different dietary plans and their effects on blood pressure. The result is a plan that focuses on increased consumption of plant foods such as nuts, beans, low-fat dairy products, vegetables and fruit.

One of the most prevalent and potentially fatal health