Loading...
Menu

Dash Diet for Beginners: Lower Blood Pressure and Prevent Heart Disease through

p<>{color:#000;}.

Dash Diet For Weight Loss

A 15-Day Meal Plan of Healthy Recipes

Free Gift Included

Disclaimer

About the Author

Book Description

Introduction

Chapter 1: 15 Day Meal Plan

Chapter 2: Dash Diet Breakfast Recipes

Breakfast Banana Split

Mushroom Shallot Frittata

Flax Banana Yogurt Muffins

Fruit Pizza

Tropical Fruit Parfaits

Perfect Granola

Turkey Sausage and Mushroom Strata

Quick and Easy Omelet

Chapter 3: Dash Diet Smoothie Recipes

Chocolate Smoothie with Avocado and Banana

Cranberry Green Tea Smoothie

Spicy Sweet California Strawberry Smoothie

Coconut Butter Smoothie

Blackberry Mango Breakfast Smoothie

Layered Mango Green Smoothie

Dash Blast

Weight Loss Smoothie

Chapter 4: Dash Diet Soup and Salad Recipes

Mushroom Chili

Turkey and Veggie Noodle Soup

Smoky Black Bean Soup

Roast Tomato and Garlic Soup

Chicken and Rice Soup

Red Lentil Stew

Green Goddess Salad with Chicken

Corn, Black beans and Quinoa Salad

New Potato Salad

Tuna Salad Plate

Salad Greens with Pears, Fennel and Walnuts

Shrimp and Asparagus Salad

Chapter 5: Dash Diet Snack Recipes

Peppery Tortillas

Cajun Grilled Sweet Potatoes

Soy nuts and Apricot Trail Mix

Savory Bites

Potato Nachos

Rainbow Chips & Dip

Melon Cooler

Zucchini Pizza Bites

Two Tomato Bruschetta

Baked Chicken Nuggets

Chapter 6: Dash Diet Side Dish Recipes

Garlic Mashed Potatoes

Corn Pudding

Sautéed Zucchini Coins

Coconut Milk Rice with Spinach

Crunchy Apple Stir Fry

Cheesy Cauliflower

Fiesta Lime Rice

Chapter 6: Dash Diet Main Course Recipes

Edamame Hummus Wrap

Hazelnut Vegetable Pie

Mixed Vegetable Rice

Easy Roasted Salmon

Shrimp with Angel Hair Pasta, Artichoke and Spinach

Sesame Ginger Chicken

Roast Chicken Dal

Shepherd’s Pie

Baked Macaroni

Vegetables and Turkey Stir Fry

Braised Lamb Shanks with Crushed Herb Potatoes

Ravioli Skillet Lasagna

Pork Tenderloin with Fennel Sauce

Chapter 7: Dash Diet Dessert Recipes

Peanut Butter-Coconut Craving

Banana Berry Ice Cream

Milk Chocolate Pudding

Pumpkin Pie

Apple Dumpling

Rainbow Ice Pops

Pineapple Sundae

Raspberry Jell-O Parfaits

No Bake White Chocolate Pie

Conclusion

Free Gift Included

As part of our commitment to making sure you live a healthy lifestyle, we have included a free e-book in the link below. This book informs of the food groups and food items that will enable you to lose weight quickly. I hope that you enjoy this e-book and the extra gift as well. The link to the gift is below:

http://36potentfoodstoloseweightandlivehealthy.gr8.com

Disclaimer

Copyright © 2016

All Rights Reserved.

No part of this eBook can be transmitted or reproduced in any form including print, electronic, photocopying, scanning, mechanical or recording without prior written permission from the author.

While the author has taken utmost efforts to ensure the accuracy of the written content, all readers are advised to follow information mentioned herein at their own risk. The author cannot be held responsible for any personal or commercial damage caused by information. All readers are encouraged to seek professional advice when needed.

About the Author

Sam Kuma is passionate about sharing his culinary experience with the world. His work involves the modernization of healthy diet plans. He has published many recipe books for vegan, ketogenic, paleo diets and dash food cooking, along with several cookbooks on ethnic cuisines. His main focus is to make healthy diets like vegan and ketogenic mainstream by sharing easy-to-create and appetizing recipes. In his first two books regarding vegan recipes, he has produced delicious vegan chocolates, desserts, ice creams, burgers, and sandwiches. Below is a link to his other Amazon products:

[+ Sam Kuma Special+]

Book Description

The DASH diet was developed the National Heart, Lung and Blood Institute did research and proved that it can be effective in lowering the blood lipid levels and blood pressure, thereby reducing the risk of any cardiovascular diseases. The DASH diet and its benefits took the world by a storm and it was named the World’s Number 1 diet by the U.S. News and World Report in the year 2013. Apart from being a diet that helps in reducing blood pressure, the DASH diet is known for many other benefits, one of which is weight loss.

The diet is made up of foods that are rich in nutrients and are low in fat and sugar. Sugar would need to be consumed in very minimal amounts, which would mean that you say goodbye to artificial sweeteners. You will notice changes happening in your body within the first few weeks of following this diet. Since the food that you eat consists of the right number of nutrients, you will be able to stay energetic even on the most tiresome days. The added advantage of this diet is that the food you eat keeps your hunger satiated at all times making weight loss a reality.

If you are thinking about starting the DASH diet, you have come to the right place. The book contains a meal plan and DASH approved recipes for every meal. These recipes are not written in stone and can be tweaked around to suit your tastes. This would help to add variety to your diet, which would keep you from getting bored. The meal plan in the book gives you the perfect idea on how to set your meals for a week. You can use this as a blueprint and start creating meal plans to suit your needs.

Introduction

The DASH diet, or the Dietary Approach to Stop Hypertension, is a diet that was developed to help reduce high blood pressure. It is for this reason that the foods that can be consumed in this diet are low in sodium, in order to help reduce the consequences of high blood pressure. A person who starts the DASH diet will also be able to reduce the risk of procuring high blood pressure.

Numerous health journals and other research papers have concluded that certain groups of people must ensure that they limit the sodium in their diet to 1500 milligrams.

*
p<>{color:#000;}. People over the age of 50

*
p<>{color:#000;}. People suffering from kidney diseases or diabetes

*
p<>{color:#000;}. People with high blood pressure

There are certain things to consider when you are making a change to your diet. You may be excited about losing weight, but this does not mean that you change everything about your lifestyle in a second. Most people fear the term diet and tend to worry about what they will be losing out on when they start a new diet. What they forget to tell themselves is that they are making a change to their lifestyle to benefit their future. There are a few tips that one can keep in mind to make this transition easier.

*
p<>{color:#000;}. Make sure that you check your blood pressure before you start this diet. If you suffer from low blood pressure, you will need to steer clear of this diet. Always keep tabs on your blood pressure, to avoid any grave consequences.

*
p<>{color:#000;}. Consult a physician before you begin this diet to get a clear picture of the changes you are bound to see.

*
p<>{color:#000;}. If you use butter and oil to cook, swap to olive oil while cooking your meals. Also use less quantity of oil as possible

*
p<>{color:#000;}. Always add fruits and vegetables that you like into the diet to make eating fun. Try to introduce foods that are rich in Vitamin B to keep your body healthy.

*
p<>{color:#000;}. If you need to eat something for a snack, you can always swap the bag of chips with a bowl of fruit or nuts. If you have the time, you can prepare snacks for yourself that are low in fat and sugar. (Mentioned in the book)

*
p<>{color:#000;}. The most important thing to remember is to give yourself a break from the diet at least once a week. This does not mean that you indulge in food that will cancel out all the progress you have made over the week. This is to give you a chance to take a break from the monotony of the diet and give yourself a treat at the end of the week.

This book will prove to be the ultimate guide to those of you who are on their way to lose weight. You will be able to start the minute you are done with the book! So let’s not wait anymore, and get started.

Chapter 1: 15 Day Meal Plan

h1={color:#000;background:#fff;}.

Week 1

Day 1

Breakfast – Breakfast Banana Split

Lunch – Edamame Hummus Wrap

Snack – Mushroom Chili

Dinner – Fiesta Lime Rice

Desserts – Peanut Butter-Coconut Craving

Day 2

Breakfast – Chocolate Smoothie with Avocado and Banana

Lunch – Hazelnut Vegetable Pie

Snack – Cajun Grilled Sweet Potatoes

Dinner – Mixed Vegetable Rice

Desserts – Banana Berry Ice Cream

Day 3

Breakfast – Mushroom Shallot Frittata

Lunch – Shrimp with Angel Hair Pasta, Artichoke and Spinach

Snack – Spicy Sweet California Strawberry Smoothie

Dinner – Smoky Black Bean Soup

Desserts – Milk Chocolate Pudding

Day 4

Breakfast – Flax Banana Yogurt Muffins

Lunch – Tuna Salad Plate

Snack – Zucchini Pizza Bites

Dinner – Baked Macaroni

Desserts – Pumpkin Pie

Day 5

Breakfast – Fruit Pizza

Lunch – Braised Lamb Shanks with Crushed Herb Potatoes

Snack – Cajun Grilled Sweet Potatoes

Dinner – Easy Roasted Salmon

Desserts – Apple Dumpling

Day 6

Breakfast – Tropical Fruit Parfaits

Lunch – Pork Tenderloin with Fennel Sauce

Snack – Coconut Butter Smoothie

Dinner – Shrimp and Asparagus Salad

Desserts – Rainbow Ice Pops

Day 7

Breakfast – Blackberry Mango Breakfast Smoothie

Lunch – Baked Macaroni

Snack – Baked Chicken Nuggets

Dinner – Chicken and Rice Soup

Desserts – Raspberry Jell-O Parfaits

Week 2

Day 1

Breakfast – Perfect Granola

Lunch – Corn, Black beans and Quinoa Salad

Snack – Soy nuts and Apricot Trail Mix

Dinner – Roast Chicken Dal

Desserts – No Bake White Chocolate Pie

Day 2

Breakfast – Weight Loss Smoothie

Lunch – Green Goddess Salad with Chicken

Snack – Savory Bites

Dinner – Vegetables and Turkey Stir Fry

Desserts – Peanut Butter-Coconut Craving

Day 3

Breakfast – Quick and Easy Omelet

Lunch – Sesame Ginger Chicken

Snack – Rainbow Chips & Dip

Dinner – Ravioli Skillet Lasagna

Desserts – Milk Chocolate Pudding

Day 4

Breakfast – Dash Blast

Lunch – Corn Pudding

Snack – Two Tomato Bruschetta

Dinner – Shepherd’s Pie

Desserts – Apple Dumpling

Day 5

Breakfast – Chocolate Smoothie with Avocado and Banana

Lunch – Salad Greens with Pears, Fennel and Walnuts

Snack – Melon Cooler

Dinner – Hazelnut Vegetable Pie

Desserts – Pumpkin Pie

Day 6

Breakfast – Blackberry Mango Breakfast Smoothie

Lunch – Braised Lamb Shanks with Crushed Herb Potatoes

Snack – Potato Nachos

Dinner – Red Lentil Stew

Desserts – Pineapple Sundae

Day 7

Breakfast – Turkey Sausage and Mushroom Strata

Lunch – Mixed Vegetable Rice

Snack – Layered Mango Green Smoothie

Dinner – Shrimp and Asparagus Salad

Desserts – No Bake White Chocolate Pie

Chapter 2: Dash Diet Breakfast Recipes

[]Breakfast Banana Split

<>.
p<>{color:#000;}. Total: 10 min
<>.
p<>{color:#000;}. Servings: 4

Ingredients:

*
p<>{color:#000;}. 2 small bananas, peeled, split lengthwise

*
p<>{color:#000;}. 1 cup low fat vanilla or strawberry flavored yogurt

*
p<>{color:#000;}. 1 cup canned pineapple tidbits or chunks

*
p<>{color:#000;}. 1 cup oats or granola cereal

*
p<>{color:#000;}. 1 teaspoon honey or to taste (optional)

Instructions:

#
p<>{color:#000;}. Place a banana half in each bowl.

#
p<>{color:#000;}. Sprinkle half the granola over it. Divide the yogurt and add to the bowl.

#
p<>{color:#000;}. Drizzle about ½ teaspoon honey on each bowl. Place a few pineapple pieces.

#
p<>{color:#000;}. Sprinkle some more granola and serve immediately.

[] Mushroom Shallot Frittata

<>.
p<>{color:#000;}. Total: 40 min
<>.
p<>{color:#000;}. Servings: 8

h2={color:#000;}.

[*Ingredients: *]

*
p<>{color:#000;}. 8 shallots, finely chopped

*
p<>{color:#000;}. 2 tablespoons butter, unsalted

*
p<>{color:#000;}. 4 teaspoons fresh parsley, finely chopped

*
p<>{color:#000;}. 1 pound mushrooms, finely chopped

*
p<>{color:#000;}. 2 teaspoons dried thyme

*
p<>{color:#000;}. Black pepper powder to taste

*
p<>{color:#000;}. 10 large egg whites

*
p<>{color:#000;}. 2 tablespoons milk

*
p<>{color:#000;}. 6 eggs

*
p<>{color:#000;}. ½ cup fresh parmesan cheese, grated

Instructions:

#
p<>{color:#000;}. Place a nonstick pan or skillet with a metallic handle over medium heat. Add butter. When the butter is melted, add shallots. Sauté until the shallots are golden brown in color.

#
p<>{color:#000;}. Add mushrooms, parsley, thyme, and black pepper. Sauté for 3-4 minutes.

#
p<>{color:#000;}. Meanwhile, whisk together eggs whites, Parmesan and milk. Pour this mixture over the mushrooms.

#
p<>{color:#000;}. When the edges are just beginning to set, remove from heat. Transfer the skillet into a preheated oven.

#
p<>{color:#000;}. Bake at 350° F for about 12-15 minutes or until set. Let it sit in the oven for 5 minutes.

#
p<>{color:#000;}. Chop into wedges and serve hot.

[] Flax Banana Yogurt Muffins

<>.
p<>{color:#000;}. Total: 35 min
<>.
p<>{color:#000;}. Servings: 12

[*Ingredients: *]

*
p<>{color:#000;}. 1 ½ cups whole wheat flour 

*
p<>{color:#000;}. 1 ½ cups old-fashioned rolled oats

*
p<>{color:#000;}. 1 ½ teaspoon baking soda

*
p<>{color:#000;}. 3 tablespoons ground flaxseed

*
p<>{color:#000;}. 5 large ripe bananas, peeled, mashed

*
p<>{color:#000;}. ¾ cup plain, 0% fat Greek yogurt

*
p<>{color:#000;}. 1/3 cup unsweetened applesauce

*
p<>{color:#000;}. 1/3 cup brown sugar

*
p<>{color:#000;}. 2 teaspoons vanilla extract

Instructions:

#
p<>{color:#000;}. Mix together all the dry ingredients in a large bowl.

#
p<>{color:#000;}. Mix together bananas, yogurt, applesauce, sugar, and vanilla in another bowl. Whisk until well combined.

#
p<>{color:#000;}. Pour the yogurt mixture into the bowl of dry ingredients and mix well until there are no lumps present.

#
p<>{color:#000;}. Pour the batter into lined or greased muffin tins.

#
p<>{color:#000;}. Bake in a preheated oven at 350° F for about 20-25 minutes or until a toothpick when inserted in the center of the muffin comes out clean. If the batter sticks to the toothpick, then bake further for 3-4 minutes.

#
p<>{color:#000;}. Remove from the oven. Let it cool a little. Remove from the mould and serve.

[] Fruit Pizza

<>.
p<>{color:#000;}. Total: 10 min
<>.
p<>{color:#000;}. Servings: 4

Ingredients:

*
p<>{color:#000;}. 2 whole English muffins, split, toasted

*
p<>{color:#000;}. ¼ cup strawberries, sliced

*
p<>{color:#000;}. ¼ cup low fat or fat free cream cheese

*
p<>{color:#000;}. ¼ cup crushed pineapple

*
p<>{color:#000;}. ¼ cup blueberries

Instructions:

#
p<>{color:#000;}. Spread cream cheese on each half of the muffin.

#
p<>{color:#000;}. Divide blueberries, strawberries and pineapple among the muffin halves.

#
p<>{color:#000;}. Serve immediately.

[] Tropical Fruit Parfaits

<>.
p<>{color:#000;}. Total: 20 min
<>.
p<>{color:#000;}. Servings: 12

***

Visit: http://www.Shakespir.com/books/view/704648 to purchase this book to continue reading. Show the author you appreciate their work!


Dash Diet for Beginners: Lower Blood Pressure and Prevent Heart Disease through

  • Author: supershake
  • Published: 2017-02-17 09:50:16
  • Words: 10359
Dash Diet for Beginners: Lower Blood Pressure and Prevent Heart Disease through Dash Diet for Beginners: Lower Blood Pressure and Prevent Heart Disease through