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 StockVeggie 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