The Complete Idiot's Guide to DASH Diet Cooking

by Deirdre Rawlings ND, Ph.D.

Overview

The DASH (Dietary Approaches to Stop Hypertension) Eating Plan is a dietary program that was developed by the National Institutes of Health and has been proven to be one of the most effective and healthy diet plans available today. The primary intention and benefit of the plan is to reduce the effects of hypertension; however, the plan has also proven to be an effective weight loss plan as well as a diabetes-friendly diet plan. In a 2011 study released by U.S. News and World Report, DASH was ranked as the number #1 overall diet plan among 20 of the most popular plans studied. It was also listed as the #1 diet plan for those suffering from diabetes.

With over 160 recipes, The Complete Idiot's Guide® to DASH Diet Cooking takes a fresh approach compared to other books on the topic, most of which are loaded with general information on the DASH diet. The Complete Idiot's Guide® to DASH Diet Cooking focuses instead on cooking the right way with DASH, and the reader will benefit from over 150 fantastic, DASH-compliant recipes. Readers will also benefit from structured meal plans that help keep them on track and the author's expert advice on supplementing the diet with exercise and other lifestyle changes to further enhance the benefits of DASH.

Product Details

ISBN-13:	9781101585757
Publisher:	DK
Publication date:	05/01/2012
Series:	COMPLETE IDIOT'S GUIDE Series
Sold by:	Penguin Group
Format:	eBook
Pages:	336
File size:	4 MB

About the Author

Deirdre Rawlings is a board-certified naturopathic doctor, holistic nutritionist, master herbalist, and a certified health&wellness coach with a Ph.D. in holistic nutrition from Clayton College of Natural Health. She has written hundreds of health and nutrition articles and most recently authored a book on foods that fight fibromyalgia. Deirdre specializes in stress disorders of all kinds and works with people suffering from a variety of health conditions and issues including diabetes, hypertension, obesity, weight loss, hormonal imbalances, fibromyalgia, irritable bowel syndrome, colitis, Crohn's disease, and more.

Table of Contents

Part 1 What the Dash Diet's All About 1

1 What Is the Dash Diet? 3

Getting to Know Dash 4

Lowering Hypertension with Dash 5

The Importance of Potassium 6

The Sodium Factor 7

Better Food Choices 7

More Fiber 8

Portion Control 8

Losing Weight with Dash 9

2 The Basics of Dash 13

Balancing Your Diet 13

The Power of Protein 15

Watch Those Fats and Oils 17

Carbohydrates: Simple and Complex 18

Beneficial Fiber 20

Diet and Food Matters 21

Dishing Up Dash: Target Calories and Serving Sizes 22

Weighing In 22

Your Ideal Weight 23

Food Groups and Servings 24

Making DASH Simple, Easy, and Fun! 26

3 Preparing for Dash 29

Healthy Sodium Solutions 30

Nutrition Facts and Reading Food Labels 33

Food Processing and Additives 35

Stocking Your Healthy Dash Pantry 37

Equipping Your Dash Kitchen 39

Cooking Methods and Food Storage 40

4 Dash Diet Menu Plans 43

Week 1 Eating Plan 44

Monday 44

Tuesday 45

Wednesday 45

Thursday 46

Friday 46

Saturday 46

Sunday 47

Week 2 Eating Plan 48

Monday 48

Tuesday 48

Wednesday 49

Thursday 49

Friday 50

Saturday 50

Sunday 51

Week 3 Eating Plan 51

Monday 51

Tuesday 52

Wednesday 52

Thursday 53

Friday 53

Saturday 54

Sunday 54

Dash Meals Away from Home 55

Part 2 Good-Start DASH Breakfasts 59

5 Quick Weekday Breakfasts 61

Baked Granola 62

Marvelous Muesli 63

Delicious Nut Milk 64

Hi-Fiber Blueberry Muffins 65

Banana Quinoa Porridge 66

Berry Date Oatmeal Porridge 67

Berry Buzz Protein Smoothie 68

Dash-ing Cheese and Herb Omelet 69

6 Leisurely Weekend Breakfasts 71

Nourishing Hot Rice Cereal Indian Style 72

Spicy Spinach and Asparagus Pancakes with Herbed Chevre 74

Flourless Chicken Pancakes 76

Energizing Feta Frittata 77

Stabilizing Salmon Omelet with Fresh Chives 78

Cottage Cheese Pancake with Banana 79

Scrambled Tofiijalapeno 80

Part 3 Midday Meals and Anytime Snacks 81

7 Scrumptious Salads 83

Swiss Chard and Apple Salad 84

Waldorf Chicken Salad 85

Tomato and Hearts of Palm Salad with Roasted Pepitas 86

Broccoli with Walnuts and Avocado Salad 87

Cucumber and Tomato Salad with Citrus and Mint 88

Wild Rice Salad with Apples, Walnuts, and Fresh, Wild Basil 89

Quinoa Kale Tabouli 91

Lively Mixed Greens and Sprouts Salad 92

Greek Salad DASH Style 93

Cardio Carrots and Walnut Salad 94

Asparagus, Romaine, and Orange Salad 95

DASH Nicoise Salad 96

DASH-ing Coleslaw 97

Light Lentil, Tomato, and Feta Salad 98

Sumptuous Sauerkraut Salad 99

Red Salmon Salad with Avocado 100

Curried Quinoa Salad 101

Radish, Mango, and Apple Salad 102

Strawberry, Spinach, and Walnut Salad 103

Broccoli, Spinach, and Avocado Salad 104

8 Delicious Dressings 105

Cilantro Mint Chutney 106

Tabini Ginger Dressing 107

Creamy Miso Dressing 108

Guacamole Dressing 109

Sweet-'n'-Sour Dressing 110

Tofu Honey Mayonnaise 111

Lemon Sesame and Spice Dressing 112

DASH-ing and Lively Salsa 113

Balsamic Vinaigrette Straight Up with a Twist 114

9 Lunch Box-Worthy Sandwiches 115

Spicy Cheddar-Stuffed Turkey Burgers 116

Falafel Burgers with Hummus 117

Luscious Lentil Burgers 119

Gluten-Free Veggie Pizza 120

Millet Buckwheat Tortillas with Avocado and Onions 122

Turkey with Salad Sandwiches 124

Nut Butter and Raisin Sandwich 125

Fresh Vegetables and Cream Cheese with Chutney Sandwich 126

10 Sumptuous Soups 127

Soup Stock—Veggie or Chicken 128

Cauliflower Cheddar Cheese Soup 130

Curry Cream of Tomato Soup 132

Carrot Ginger Soup with Chives 133

A-maizing Corn Chowder 134

White Bean Kale Soup 135

Red and Black Bean Chili 137

Butternut Bisque with Carrot and Parsley 139

11 Satisfying Snacks and Sauces 141

Tuna Radicchio Mozzarella Pizza 142

Sesame Squash Spread 144

Nutrient-Dense Hummus 145

Kale Curry Crackers 146

Turkey Avocado Roll-Ups 147

Tofu and Sesame Butter-Stuffed Celery 148

Crispy Nuts Trail Mix 149

Love-Your-Heart Lentil Pâté 150

Sauces 152

Tofu Sour Cream 152

Coconut Cilantro Chutney 153

Tomato Basil Sauce 154

Plum Delicious Sauce 155

156

DASH-Peifect Pesto 157

Spiced Peanut Sauce 158

Thai Coconut Sauce 159

Part 4 On the Dinner Menu 161

12 Hearty Beef Entrees 163

Easy Beef Stir-Fry with Fresh Herbs 164

Moroccan-Style Beef Stew 165

Veal Scaloppini with Fresh Herbs 166

Favorite Spicy Meatloaf 167

13 Perfect Poultry Dishes 169

Grilled Chicken Burritos 170

Vegetable Biryani with Chicken and Herbs 171

Spinach, Cheese, and Chicken Lasagna 172

Thanksgiving Turkey Loaf 174

Mushroom Chicken Gravy 176

Chicken and Mushroom Curry 177

Poached Chicken Breast in Spicy Broth 178

DASH Roast Chicken 180

Spicy Sesame Chicken Wings 181

14 Seafood Suppers 183

Garlic Ginger Fish 184

DASH Seafood Paella 185

Baked Halibut or Salmon 157

Dashing Fish Cakes 188

Poached Salmon and Shiitake 189

Grilled Shrimp Southern Style 190

Poached Halibut with Tomato Sauce 191

Almond Trout 192

Fillet of Sole Florentine 193

15 Versatile Vegetable Dinners 195

Artichoke Pesto Tempeh 196

Thai Tempeh Cakes with Sweet Spicy Dipping Sauce 198

Simple Stir-Fry with Fresh Herbs 200

Veggie-Packed Penne Pasta 201

Grilled Tempeh with Kale and Broccoli 203

Vegetarian Spaghetti 205

Crimini and Goat Cheese Burgers 206

White Bean and Tempeh with Pine Nuts 208

Roasted Quinoa with Cumin and Coriander 209

Shiitake and Asparagus Risotto 210

16 Beans and Grains on the Side 213

Lemony Red Lentil Pâté 214

Home-Style Baked Beans 216

Herbed Brown Pilaf 218

Adzuki Beans and Kale with Pine Nuts .219

Basmati Almond Rice 220

Wild Rice Pilaf 221

Couscous with Chickpeas 223

Best Bean Pie 224

Mighty Mushroom Risotto with Herbs 226

Kidney Beans with Yams 228

17 Very Veggie Sides 229

Zesty Broccoli with Garlic and Ginger 230

Green Beans Almondine 231

Brussels Sprouts with Shiitake and Pine Nuts 232

Sautéed Vegetable Medley 233

Stuffed Tomatoes with Wild Rice and Cilantro 234

Roasted Mediterranean Vegetables with Pecorino 235

Beets with Basil and Yogurt 257

Snow Peas with Sesame Seeds 238

Sweet Potato Cheese Casserole 239

Ratatouille with Pine Nuts 240

Sweet Potato Oven-Baked French Fries 241

Baked Cauliflower with Miso 242

Roasted Rosemary Red Potatoes 243

Scalloped Sweet Potatoes 244

Garlic Kale with Pine Nuts 245

Collards with Brown Rice and Tamari 246

Oriental Vegetables 247

Crustless Zucchini Quiche with Fresh Herbs and Spices 248

Spinach and Swiss Chard with Pine Nuts 250

Ginger Sesame Carrots 251

Sesame Stir-Fried Asparagus 252

18 The Best of Breads 253

High-Fiber Carrot Bread 254

Zesty Date Nut Loaf 255

Banana Raisin Nut Muffins 257

Banana Berry Nut Bread 258

Chocolate Cherry Nut Loaf 259

Savory Breads 260

Cheesy Corn Bread 260

Cheese, Chives, and Dill Soufflés 262

Yeast-Free Zucchini Cheese Bread 263

Sesame Chive Crackers 264

Herbed Yogurt Bread 265

Part 5 Delectable Desserts 267

19 Cookies and Cakes 269

No-Bake Almond Chocolate Oatmeal Cookies 270

Heart-Healthy Cookies 277

Healthy Banana Cake 272

Cashew Coconut Lime Cheesecake 275

Oatmeal Raisin Chews 215

20 Divine Desserts 277

Zesty Strawberry-Rbubarb Pudding 218

Baked Apples with Cherries and Walnuts 219

Banana Crèmee Brûlée 280

Luscious Brown Rice Pudding 281

DASH'n'Beny Heart-Felt Smoothie 282

Chocolate-Date Indulgence Pudding 283

Appendixes

A Glossary 285

B Glycemic Index Values of Food 287

C Body Mass Index (BMI) Chart 293

D DASH Diet Shopping List 295

E DASH Resources 299

Index 301