The Complete Idiot's Guide to DASH Diet Cooking
ISBN: 9781615641666 | 1615641661
Edition: 1stFormat: Paperback
Publisher: Alpha Books
Pub. Date: 5/1/2012
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The goal of the DASH diet is to prevent and control high blood pressure by eating whole, natural, nutrient-dense foods. This heart-healthy eating plan also reduces cholesterol levels, aids with weight loss, helps control diabetes, and so much more.
| What the Dash Diet's All About | p. 1 |
| What Is the Dash Diet? | p. 3 |
| Getting to Know Dash | p. 4 |
| Lowering Hypertension with Dash | p. 5 |
| The Importance of Potassium | p. 6 |
| The Sodium Factor | p. 7 |
| Better Food Choices | p. 7 |
| More Fiber | p. 8 |
| Portion Control | p. 8 |
| Losing Weight with Dash | p. 9 |
| The Basics ... MORE | p. 13 |
| Balancing Your Diet | p. 13 |
| The Power of Protein | p. 15 |
| Watch Those Fats and Oils | p. 17 |
| Carbohydrates: Simple and Complex | p. 18 |
| Beneficial Fiber | p. 20 |
| Diet and Food Matters | p. 21 |
| Dishing Up Dash: Target Calories and Serving Sizes | p. 22 |
| Weighing In | p. 22 |
| Your Ideal Weight | p. 23 |
| Food Groups and Servings | p. 24 |
| Making DASH Simple, Easy, and Fun! | p. 26 |
| Preparing for Dash | p. 29 |
| Healthy Sodium Solutions | p. 30 |
| Nutrition Facts and Reading Food Labels | p. 33 |
| Food Processing and Additives | p. 35 |
| Stocking Your Healthy Dash Pantry | p. 37 |
| Equipping Your Dash Kitchen | p. 39 |
| Cooking Methods and Food Storage | p. 40 |
| Dash Diet Menu Plans | p. 43 |
| Week 1 Eating Plan | p. 44 |
| Monday | p. 44 |
| Tuesday | p. 45 |
| Wednesday | p. 45 |
| Thursday | p. 46 |
| Friday | p. 46 |
| Saturday | p. 46 |
| Sunday | p. 47 |
| Week 2 Eating Plan | p. 48 |
| Monday | p. 48 |
| Tuesday | p. 48 |
| Wednesday | p. 49 |
| Thursday | p. 49 |
| Friday | p. 50 |
| Saturday | p. 50 |
| Sunday | p. 51 |
| Week 3 Eating Plan | p. 51 |
| Monday | p. 51 |
| Tuesday | p. 52 |
| Wednesday | p. 52 |
| Thursday | p. 53 |
| Friday | p. 53 |
| Saturday | p. 54 |
| Sunday | p. 54 |
| Dash Meals Away from Home | p. 55 |
| Good-Start DASH Breakfasts | p. 59 |
| Quick Weekday Breakfasts | p. 61 |
| Baked Granola | p. 62 |
| Marvelous Muesli | p. 63 |
| Delicious Nut Milk | p. 64 |
| Hi-Fiber Blueberry Muffins | p. 65 |
| Banana Quinoa Porridge | p. 66 |
| Berry Date Oatmeal Porridge | p. 67 |
| Berry Buzz Protein Smoothie | p. 68 |
| Dash-ing Cheese and Herb Omelet | p. 69 |
| Leisurely Weekend Breakfasts | p. 71 |
| Nourishing Hot Rice Cereal Indian Style | p. 72 |
| Spicy Spinach and Asparagus Pancakes with Herbed Chevre | p. 74 |
| Flourless Chicken Pancakes | p. 76 |
| Energizing Feta Frittata | p. 77 |
| Stabilizing Salmon Omelet with Fresh Chives | p. 78 |
| Cottage Cheese Pancake with Banana | p. 79 |
| Scrambled Tofiijalapeno | p. 80 |
| Midday Meals and Anytime Snacks | p. 81 |
| Scrumptious Salads | p. 83 |
| Swiss Chard and Apple Salad | p. 84 |
| Waldorf Chicken Salad | p. 85 |
| Tomato and Hearts of Palm Salad with Roasted Pepitas | p. 86 |
| Broccoli with Walnuts and Avocado Salad | p. 87 |
| Cucumber and Tomato Salad with Citrus and Mint | p. 88 |
| Wild Rice Salad with Apples, Walnuts, and Fresh, Wild Basil | p. 89 |
| Quinoa Kale Tabouli | p. 91 |
| Lively Mixed Greens and Sprouts Salad | p. 92 |
| Greek Salad DASH Style | p. 93 |
| Cardio Carrots and Walnut Salad | p. 94 |
| Asparagus, Romaine, and Orange Salad | p. 95 |
| DASH Nicoise Salad | p. 96 |
| DASH-ing Coleslaw | p. 97 |
| Light Lentil, Tomato, and Feta Salad | p. 98 |
| Sumptuous Sauerkraut Salad | p. 99 |
| Red Salmon Salad with Avocado | p. 100 |
| Curried Quinoa Salad | p. 101 |
| Radish, Mango, and Apple Salad | p. 102 |
| Strawberry, Spinach, and Walnut Salad | p. 103 |
| Broccoli, Spinach, and Avocado Salad | p. 104 |
| Delicious Dressings | p. 105 |
| Cilantro Mint Chutney | p. 106 |
| Tabini Ginger Dressing | p. 107 |
| Creamy Miso Dressing | p. 108 |
| Guacamole Dressing | p. 109 |
| Sweet-'n'-Sour Dressing | p. 110 |
| Tofu Honey Mayonnaise | p. 111 |
| Lemon Sesame and Spice Dressing | p. 112 |
| DASH-ing and Lively Salsa | p. 113 |
| Balsamic Vinaigrette Straight Up with a Twist | p. 114 |
| Lunch Box-Worthy Sandwiches | p. 115 |
| Spicy Cheddar-Stuffed Turkey Burgers | p. 116 |
| Falafel Burgers with Hummus | p. 117 |
| Luscious Lentil Burgers | p. 119 |
| Gluten-Free Veggie Pizza | p. 120 |
| Millet Buckwheat Tortillas with Avocado and Onions | p. 122 |
| Turkey with Salad Sandwiches | p. 124 |
| Nut Butter and Raisin Sandwich | p. 125 |
| Fresh Vegetables and Cream Cheese with Chutney Sandwich | p. 126 |
| Sumptuous Soups | p. 127 |
| Soup StockùVeggie or Chicken | p. 128 |
| Cauliflower Cheddar Cheese Soup | p. 130 |
| Curry Cream of Tomato Soup | p. 132 |
| Carrot Ginger Soup with Chives | p. 133 |
| A-maizing Corn Chowder | p. 134 |
| White Bean Kale Soup | p. 135 |
| Red and Black Bean Chili | p. 137 |
| Butternut Bisque with Carrot and Parsley | p. 139 |
| Satisfying Snacks and Sauces | p. 141 |
| Tuna Radicchio Mozzarella Pizza | p. 142 |
| Sesame Squash Spread | p. 144 |
| Nutrient-Dense Hummus | p. 145 |
| Kale Curry Crackers | p. 146 |
| Turkey Avocado Roll-Ups | p. 147 |
| Tofu and Sesame Butter-Stuffed Celery | p. 148 |
| Crispy Nuts Trail Mix | p. 149 |
| Love-Your-Heart Lentil Pâté | p. 150 |
| Sauces | p. 152 |
| Tofu Sour Cream | p. 152 |
| Coconut Cilantro Chutney | p. 153 |
| Tomato Basil Sauce | p. 154 |
| Plum Delicious Sauce | p. 155 |
| DASH-Peifect Pesto | p. 157 |
| Spiced Peanut Sauce | p. 158 |
| Thai Coconut Sauce | p. 159 |
| On the Dinner Menu | p. 161 |
| Hearty Beef Entrees | p. 163 |
| Easy Beef Stir-Fry with Fresh Herbs | p. 164 |
| Moroccan-Style Beef Stew | p. 165 |
| Veal Scaloppini with Fresh Herbs | p. 166 |
| Favorite Spicy Meatloaf | p. 167 |
| Perfect Poultry Dishes | p. 169 |
| Grilled Chicken Burritos | p. 170 |
| Vegetable Biryani with Chicken and Herbs | p. 171 |
| Spinach, Cheese, and Chicken Lasagna | p. 172 |
| Thanksgiving Turkey Loaf | p. 174 |
| Mushroom Chicken Gravy | p. 176 |
| Chicken and Mushroom Curry | p. 177 |
| Poached Chicken Breast in Spicy Broth | p. 178 |
| DASH Roast Chicken | p. 180 |
| Spicy Sesame Chicken Wings | p. 181 |
| Seafood Suppers | p. 183 |
| Garlic Ginger Fish | p. 184 |
| DASH Seafood Paella | p. 185 |
| Baked Halibut or Salmon | p. 157 |
| Dashing Fish Cakes | p. 188 |
| Poached Salmon and Shiitake | p. 189 |
| Grilled Shrimp Southern Style | p. 190 |
| Poached Halibut with Tomato Sauce | p. 191 |
| Almond Trout | p. 192 |
| Fillet of Sole Florentine | p. 193 |
| Versatile Vegetable Dinners | p. 195 |
| Artichoke Pesto Tempeh | p. 196 |
| Thai Tempeh Cakes with Sweet Spicy Dipping Sauce | p. 198 |
| Simple Stir-Fry with Fresh Herbs | p. 200 |
| Veggie-Packed Penne Pasta | p. 201 |
| Grilled Tempeh with Kale and Broccoli | p. 203 |
| Vegetarian Spaghetti | p. 205 |
| Crimini and Goat Cheese Burgers | p. 206 |
| White Bean and Tempeh with Pine Nuts | p. 208 |
| Roasted Quinoa with Cumin and Coriander | p. 209 |
| Shiitake and Asparagus Risotto | p. 210 |
| Beans and Grains on the Side | p. 213 |
| Lemony Red Lentil Pâté | p. 214 |
| Home-Style Baked Beans | p. 216 |
| Herbed Brown Pilaf | p. 218 |
| Adzuki Beans and Kale with Pine Nuts | p. .219 |
| Basmati Almond Rice | p. 220 |
| Wild Rice Pilaf | p. 221 |
| Couscous with Chickpeas | p. 223 |
| Best Bean Pie | p. 224 |
| Mighty Mushroom Risotto with Herbs | p. 226 |
| Kidney Beans with Yams | p. 228 |
| Very Veggie Sides | p. 229 |
| Zesty Broccoli with Garlic and Ginger | p. 230 |
| Green Beans Almondine | p. 231 |
| Brussels Sprouts with Shiitake and Pine Nuts | p. 232 |
| Sautéed Vegetable Medley | p. 233 |
| Stuffed Tomatoes with Wild Rice and Cilantro | p. 234 |
| Roasted Mediterranean Vegetables with Pecorino | p. 235 |
| Beets with Basil and Yogurt | p. 257 |
| Snow Peas with Sesame Seeds | p. 238 |
| Sweet Potato Cheese Casserole | p. 239 |
| Ratatouille with Pine Nuts | p. 240 |
| Sweet Potato Oven-Baked French Fries | p. 241 |
| Baked Cauliflower with Miso | p. 242 |
| Roasted Rosemary Red Potatoes | p. 243 |
| Scalloped Sweet Potatoes | p. 244 |
| Garlic Kale with Pine Nuts | p. 245 |
| Collards with Brown Rice and Tamari | p. 246 |
| Oriental Vegetables | p. 247 |
| Crustless Zucchini Quiche with Fresh Herbs and Spices | p. 248 |
| Spinach and Swiss Chard with Pine Nuts | p. 250 |
| Ginger Sesame Carrots | p. 251 |
| Sesame Stir-Fried Asparagus | p. 252 |
| The Best of Breads | p. 253 |
| High-Fiber Carrot Bread | p. 254 |
| Zesty Date Nut Loaf | p. 255 |
| Banana Raisin Nut Muffins | p. 257 |
| Banana Berry Nut Bread | p. 258 |
| Chocolate Cherry Nut Loaf | p. 259 |
| Savory Breads | p. 260 |
| Cheesy Corn Bread | p. 260 |
| Cheese, Chives, and Dill Soufflés | p. 262 |
| Yeast-Free Zucchini Cheese Bread | p. 263 |
| Sesame Chive Crackers | p. 264 |
| Herbed Yogurt Bread | p. 265 |
| Delectable Desserts | p. 267 |
| Cookies and Cakes | p. 269 |
| No-Bake Almond Chocolate Oatmeal Cookies | p. 270 |
| Heart-Healthy Cookies | p. 277 |
| Healthy Banana Cake | p. 272 |
| Cashew Coconut Lime Cheesecake | p. 275 |
| Oatmeal Raisin Chews | p. 215 |
| Divine Desserts | p. 277 |
| Zesty Strawberry-Rbubarb Pudding | p. 218 |
| Baked Apples with Cherries and Walnuts | p. 219 |
| Banana Crèmee Brûlée | p. 280 |
| Luscious Brown Rice Pudding | p. 281 |
| DASH'n'Beny Heart-Felt Smoothie | p. 282 |
| Chocolate-Date Indulgence Pudding | p. 283 |
| Appendixes | |
| Glossary | p. 285 |
| Glycemic Index Values of Food | p. 287 |
| Body Mass Index (BMI) Chart | p. 293 |
| DASH Diet Shopping List | p. 295 |
| DASH Resources | p. 299 |
| Index | p. 301 |
| Table of Contents provided by Ingram. All Rights Reserved. |
Deirdre Rawlings, ND, PhD, MH, is a board-certified naturopathic doctor, holistic nutritionist, master herbalist, and certified health and wellness coach. She's the author of Food That Helps Win the Battle Against Fibromyalgia plus hundreds of health and nutrition articles. Deirdre specializes in stress disorders and works with people suffering from a variety of health conditions such as diabetes, hypertension, obesity, hormonal imbalances, fibromyalgia, irritable bowel syndrome, colitis, and Crohn's disease.
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