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Dash Diet: Get Healthy with Easy to Follow Diet Recipes for Weight Loss, Lower C

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Dash Diet

Get Healthy with Easy to Follow Diet Recipes for Weight Loss, Lower Cholesterol, and Lower Blood Pressure

Table of Contents

Introduction

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Chapter 1 – The DASH Diet

Chapter 2 – Salads

Chapter 3 – Dinners

Chapter 4 – Desserts

Conclusion

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Copyright Notice

© Copyright 2015 by David Clark – All rights reserved.

This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.

- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.

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.

The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

Respective authors own all copyrights not held by the publisher.

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Disclaimer

While all attempts have been made to verify the information provided in this book, the author does not assume any responsibility for errors, omissions, or contrary interpretations of the subject matter contained within. The information provided in this book is for educational and entertainment purposes only. The reader is responsible for his or her own actions and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

Introduction

The DASH diet is centered on the idea that you can lower your cholesterol and your sodium levels through the consumption of fresh fruits, vegetables, meats, dairy, and legumes. This diet is designed to lower your sodium levels by up to twelve points over the course of a few months. Some may even see their levels lowering within a few weeks!

The DASH diet is very simple to follow. If you’re in the lower risk category for heart disease, you can consume up to 2,300 milligrams of sodium daily. If you’re in the higher risk category, then you can consume up to 1,500 milligrams of sodium daily. So as you can see, it’s very easy to follow.

There are many delicious recipes out there that are DASH diet friendly, and I’m going to share seventeen of those recipes with you, including five dessert recipes! That’s right, even with the DASH diet you don’t have to skip dessert! So come on, let’s explore this diet a little further so that you can get an idea of what is and is not acceptable, and then dive right into some amazing, easy to make, quick recipes!

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Chapter 1 – The DASH Diet

The DASH diet stands for Dietary Approaches to Stop Hypertension. It’s more than just a diet. The DASH diet is a lifestyle change that focuses on lowering blood pressure points; however, it’s also a diet that’s excellent for those who are trying to shed unwanted pounds. When you follow the DASH diet, your blood pressure points may drop a few points within a few weeks, and it could lower as much as seven to twelve points, making a significant difference in health risk levels.

The diet centers on meals that are low in sodium, but also high in potassium, calcium, and magnesium. All of these nutrients have been shown to help your body eliminate sodium. So what are the specifics of the DASH diet?

Sodium Levels

The DASH diet mainly focuses on your sodium levels by emphasizing food such as fruit, low-fat dairy, and vegetables. You may also intake moderate levels of fish, whole grains, nuts and poultry. There are two different levels of the diet. The one you choose depends upon the amount of sodium you believe you need to consume on a daily basis.

You can have 2,300 milligrams of sodium on the Standard DASH diet and 1,500 milligrams of sodium on the Lower sodium DASH diet.

Now, these both may seem like high amounts of sodium, but consider that the average American diet consists of over 3,500 milligrams of sodium daily! The Dietary Guidelines for Americans lists sodium intake at 2,300 milligrams daily, which means the Standard DASH diet is an excellent choice for anyone. However, if you are over fifty-one, an African American, or someone who has hypertension, diabetes or chronic kidney disease you should follow the less than 1,500 milligrams daily diet.

What You Can Eat

So what can you eat on this diet, and how much of it should you consume on a daily basis? The DASH diet is not just about consuming the proper amount of sodium daily. It’s also about eating a healthy, well-rounded diet. These are the following daily recommendations for various food groups.

Grains

It’s recommended that you consume six to eight servings of grains per day, including cereal, bread, pasta and rice. An example of a serving might be a slice of whole-wheat bread, an ounce of dry cereal, half a cup of cooked cereal, or half a cup of rice or pasta.

When you eat grains, it’s recommended that you consume whole grains because of their higher fiber and nutrient content. Some examples might be whole-wheat pasta instead of regular or brown rice instead of white rice. Look for labels that state 100% whole grain or 100% whole wheat. The grains are naturally low in fat, so be sure to avoid spreading on the butter and cream cheese.

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Vegetables

It’s recommended that participants in the DASH diet consume four to five servings of vegetables daily. These may include greens, broccoli, carrots, tomatoes, sweet potatoes, and vegetables that are full of fiber and vitamins and minerals. An example of a serving of vegetables might be one cup of a raw leafy green vegetable or half a cup of a raw or uncooked vegetable.

The best way to get in the most amounts of vegetables is to stop thinking of them as a side dish and start thinking of them as the main player in a meal. Try serving them over some brown rice or noodles. When buying vegetables go for fresh or frozen as canned has a lot of sodium in it, and canned vegetables do not have as many nutrients as the fresh or frozen variety.

Fruits

In the DASH diet, you should obtain four to five servings of fruit on a daily basis; the same amount of vegetables. Fruits don’t need a lot of preparation to become a healthy snack or even part of a meal. In fact, most fruit is packed with a ton of fiber and the minerals and vitamins you need on a daily basis. They’re even better when you leave on the skin of fruits such as apples and pears because a lot of the vitamins and nutrients are in the skin.

Try having fruit late at night with a dollop of low-fat yogurt as a great way to avoid snacking on too many high fat, high calorie and high sodium desserts.

If you are taking any medications, you should check with a doctor or pharmacist before eating citrus fruits and juices as they can interact with your prescriptions.

Dairy

On the DASH diet, you’ll want to consume only two to three servings of dairy daily. Products such as yogurt, cheese, and milk are all dairy products that are a huge source of calcium and Vitamin D, as well as protein. You should choose dairy that’s low or fat-free. A good example of a single serving of dairy is a cup of 1% or skim milk, one cup of yogurt, or one and a half ounces of cheese.

Try eating a serving of low-fat or fat-free frozen yogurt to increase the amount of dairy products you’re eating on a daily basis and add a little fruit to change it up. If you’re lactose intolerant, try a lactose-free product or try an over the counter prescription that will reduce or prevent any symptoms of your lactose intolerance.

Lean Meats

You should have less than six servings a day of leans meats such as poultry, seafood or eggs. You want to avoid red meats because they can contain a lot of fat and cholesterol. Lean meats are a great source of B vitamins, zinc, iron, and protein. The best way to cut back on servings of meats is to pile up vegetables in their place during a meal. A typical serving of meat might be an ounce of skinless poultry such as chicken or turkey, an ounce of seafood, or an ounce of lean meat. One egg is considered a serving of meat.

Some ways to downsize the amount of fat in your meats are to trim away the fat and skin from meats and bake, grill, broil, or roast instead of frying. Eat fish like salmon, tuna, and herring as they’re better for your heart because they’re higher in omega-3 fatty acids.

Legumes, Seeds, and Nuts

You should consume four to five servings of these a week, not in a day. These include sunflower seeds, almonds, peas, kidney beans, lentils and many others. They’re very rich in potassium, magnesium, and protein, as well as an excellent source of fiber and phytochemicals. Phytochemicals are plant compounds that are thought to protect against certain cancers and cardiovascular disease.

A serving of legumes, seeds, or nuts might be a third of a cup of nuts, two tablespoons of seeds, or half a cup of cooked peas or beans.

Another interesting fact is that nuts seem to get a bad reputation because they are high in fat, but they have healthy fat instead of unhealthy fats, such as monounsaturated fat and omega-3 fatty acids. They’re also very high in calories, so you have to eat them in moderations. Adding them to your stir-fries and salads is an excellent way to spice things up.

Fats and Oils

You should consume two to three servings of fats and oils on a daily basis as they help you absorb essential vitamins and help your immune system stay healthy. However, too much fat can lead to obesity and increase your risk of heart disease, so be sure to limit the amount you eat daily. An example of a serving of a fat or oil is one teaspoon of margarine, one tablespoon of mayonnaise, or two tablespoons of salad dressing.

It’s best to know that trans-fat and saturated fat are the ones that you’re trying to avoid because they will increase your cholesterol levels. You should stick with limiting the amount of calories you obtain from these different types of fats to six percent of your daily intake. Therefore, you should keep track of the amount of meats, cheese, butter, cream, whole milk, and eggs you consume daily. Avoid baked goods, crackers and fried foods as these contain a high amount of trans-fat.

Desserts

You should have five or less servings of desserts or sweets in a week, so you shouldn’t be eating them daily. Try to limit your consumption of sugar, jellies, jams, sorbets, and even lemonade. An example of a serving of some of these items might be one tablespoons of sugar, a tablespoon of jelly or jam, and half a cup of sorbet. Even an eight ounce glass of lemonade can contain a lot of sugar.

Alcohol and Caffeine Consumption

The DASH diet suggests men only consume two or less alcoholic drinks on a daily basis, and women should consume one or fewer. The DASH diet doesn’t specifically address caffeine as it’s unclear whether or not it will increase blood pressure long-term, but it can increase your blood pressure temporarily, so if you feel that it is you should speak with a doctor.

Weight Loss

The DASH diet is not designed to help people lose weight, but it is a healthy way of eating and many people have reported losing weight on the diet.

How to Cut Back on Sodium

You want to reduce your intake of sodium gradually because your taste buds need time to adjust. The biggest problem most people have with the DASH diet is that everything tastes bland, but this is because they haven’t given their taste buds the proper amount of time to readjust to the new foods. So if you feel that you’re eating cardboard, don’t give up! Add a tiny bit of salt and slow cut it back to where you want to be over a few weeks rather than in a few days.

So How Do You Live the DASH Lifestyle?

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p<>{color:#1c1c1c;}. You want to change your diet gradually. If you’re only eating one or two servings of fruits or vegetable a day, add a serving at lunch and dinner for the next few weeks. Don’t start eating a ton of vegetables or fruits at once because this will cause digestive upset. Instead of switching everything to whole grains, you should make one or two of your grain choices a day whole grain and keep the rest the same. If you increase too quickly, you’ll experience gas, bloating, and diarrhea.

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p<>{color:#1c1c1c;}. You’ll want to reward yourself healthily for keeping up with the diet and try to make the reward a nonfood treat like renting a movie or buying a book. When you do slip up, don’t immediately become angry with yourself and give up! Take a deep breath, acknowledge that you messed up, and move on with your healthy lifestyle.

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p<>{color:#1c1c1c;}. If you want to lose weight and boost your blood pressure lowering efforts, you should increase your physical activity.

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p<>{color:#1c1c1c;}. Lastly, most of us do better if we have support from friends, family, or even a group. You don’t have to go this alone.

So now that you know the basics of the DASH diet let’s take a look at some of the amazing meals you can eat!

Chapter 2 – Salads

Greek Salad

Servings: 8

Serving Size: 1 Cup

Ingredients

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p<>{color:#1c1c1c;}. 1 Tbsp. Red Wine Vinegar

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p<>{color:#1c1c1c;}. 1 Tbsp. Lemon Juice

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p<>{color:#1c1c1c;}. 2 tsp. Fresh Oregano, Chopped

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p<>{color:#1c1c1c;}. ½ tsp. Salt

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p<>{color:#1c1c1c;}. ¼ tsp. Pepper

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p<>{color:#1c1c1c;}. 2 ½ Tbsp. Extra-Virgin Olive Oil

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p<>{color:#1c1c1c;}. 1 Eggplant, 1 ½ lbs.

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p<>{color:#1c1c1c;}. 1 lb. Spinach

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p<>{color:#1c1c1c;}. 1 Hothouse Cucumber

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p<>{color:#1c1c1c;}. 1 Tomato

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p<>{color:#1c1c1c;}. ½ Onion

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p<>{color:#1c1c1c;}. 2 Tbsp. Greek Olives, Pitted, and Chopped

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p<>{color:#1c1c1c;}. 2 Tbsp. Crumbled Feta Cheese

Directions

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p<>{color:#1c1c1c;}. Prepare the eggplant by chopping off the ends, peeling it, and dicing it into one inch pieces. Prepare the spinach by rinsing it and cutting off the stems. Prepare the cucumber by slicing it.

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p<>{color:#1c1c1c;}. Place a rack in your oven on the lower third of the oven and preheat your oven to 450° Fahrenheit. Coat a baking sheet with some olive oil cooking spray.

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p<>{color:#1c1c1c;}. Whisk together the vinegar through the pepper in a small bowl to make the dressing. Add the olive oil in slowly to emulsify it. Refrigerate until you’re ready for it.

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p<>{color:#1c1c1c;}. Place the eggplant on the baking sheet and spray it with some olive oil cooking spray. Roast the eggplant for ten minutes and turn the cubes, then roast another eight to ten minutes. Allow them to cool completely.

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p<>{color:#1c1c1c;}. Combine the remainder of the ingredients and the eggplant in a bowl. Toss generously and then add the vinaigrette and serve.

Nutrition Analysis

Carbohydrates: 9g

Dietary Fiber: 3g

Sodium: 245mg

Saturated Fat: 1g

Total Fat: 5g

Cholesterol: 2mg

Protein: 3g

Monounsaturated Fat: 3g

Calories: 88

Citrus Salad

Serves: 4

Ingredients

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p<>{color:#1c1c1c;}. 1 Grapefruit

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p<>{color:#1c1c1c;}. 2 Oranges

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p<>{color:#1c1c1c;}. 2 Tbsp. Orange Juice

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p<>{color:#1c1c1c;}. 2 Tbsp. Olive Oil

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p<>{color:#1c1c1c;}. 1 Tbsp. Balsamic Vinegar

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p<>{color:#1c1c1c;}. Sweetener

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p<>{color:#1c1c1c;}. 4 C. Spring Greens

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p<>{color:#1c1c1c;}. 2 Tbsp. Pine Nuts

Directions

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p<>{color:#1c1c1c;}. Peel away the skin of the orange and the pith. Then gently free the fruit from the membrane by slicing it down the middle and squeezing gently. Repeat the same process with the grapefruit.

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p<>{color:#1c1c1c;}. Whisk the orange juice, vinegar and olive oil together in a bowl and add the sweetener to your preference. Then pour it over the fruit segments and toss them gently to combine.

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p<>{color:#1c1c1c;}. Divide your greens amongst plates or bowl and top with the fruit and the dressing mixture. Then add about a half a tablespoon of pine nuts to the top and serve immediately.

Nutrition Analysis

Carbohydrates: 19g

Dietary Fiber: 4g

Sodium: 7mg

Saturated Fat: 1g

Total Fat: 10g

Cholesterol: 0mg

Protein: 2g

Monounsaturated Fat: 6g

Calories: 166

Blue Cheese, Spinach, and Walnut Salad

Serves: 12

Serving Size: 2 Cups

Ingredients

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p<>{color:#1c1c1c;}. 4 tsp. Olive Oil

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p<>{color:#1c1c1c;}. 2 Tbsp. Balsamic Vinegar

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p<>{color:#1c1c1c;}. 1 Tbsp. Maple Syrup

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p<>{color:#1c1c1c;}. ¼ tsp. Nutmeg

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p<>{color:#1c1c1c;}. 3 tsp. Low-Fat Yogurt, Plain

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p<>{color:#1c1c1c;}. 2 lbs. Spinach

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p<>{color:#1c1c1c;}. ½ C. Red Onion, Sliced

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p<>{color:#1c1c1c;}. 1 ½ C. Cucumbers, Sliced

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p<>{color:#1c1c1c;}. 1 ½ C. Grape Tomatoes

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p<>{color:#1c1c1c;}. ¼ C. Chopped Walnuts

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p<>{color:#1c1c1c;}. ¼ C. Blue Cheese, Crumbled

Directions

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p<>{color:#1c1c1c;}. Combine all of the ingredients for the dressing in a food processor, the olive oil through the yogurt, and then chill.

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p<>{color:#1c1c1c;}. Combine the spinach with the dressing and place a generous cup onto plates.

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p<>{color:#1c1c1c;}. Layer the vegetables on top with the walnuts and blue cheese to garnish.

Nutrition Analysis

Carbohydrates: 7g

Dietary Fiber: 2g

Sodium: 100mg

Saturated Fat: 1g

Total Fat: 4g

Cholesterol: 2mg

Protein: 4g

Monounsaturated Fat: 2g

Calories: 80

Apple-Fennel Slaw

Serves: 4

Ingredients

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p<>{color:#1c1c1c;}. 1 Fennel Bulb, Sliced Thinly

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p<>{color:#1c1c1c;}. 1 Granny Smith Apple, Sliced Thinly

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p<>{color:#1c1c1c;}. 2 Carrots, Grated

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p<>{color:#1c1c1c;}. 2 Tbsp. Raisins

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p<>{color:#1c1c1c;}. 1 Tbsp. Olive Oil

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p<>{color:#1c1c1c;}. 1 tsp. Sugar

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p<>{color:#1c1c1c;}. ½ C. Apple Juice

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p<>{color:#1c1c1c;}. 2 Tbsp. Apple Cider Vinegar

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p<>{color:#1c1c1c;}. 4 Lettuce Leaves

Directions

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p<>{color:#1c1c1c;}. Combine the first four ingredients in a bowl to make your slaw. Then drizzle it with the olive oil and cover it to put it in the refrigerator.

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p<>{color:#1c1c1c;}. In a saucepan, place in the sugar and apple juice. Cook over medium heat until it’s reduced to about a quarter of a cup or around ten minutes. Remove it from the heat and cool before adding in the cider vinegar. Then pour that over the slaw and stir to combine well.

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p<>{color:#1c1c1c;}. Chill in the refrigerator before serving over a lettuce leaf.

Nutrition Analysis

Carbohydrates: 22g

Dietary Fiber: 4g

Sodium: 55mg

Saturated Fat: 0.5g

Total Fat: 4g

Cholesterol: 0mg

Protein: 1g

Monounsaturated Fat: 2.5g

Calories: 120

Potato Salad

Servings: 8

Serving Size: ¾ C.

Ingredients

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p<>{color:#1c1c1c;}. 1 lb. Potatoes, Boiled and Diced

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p<>{color:#1c1c1c;}. 1 Onion, Minced

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p<>{color:#1c1c1c;}. 1 Carrot, Diced

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p<>{color:#1c1c1c;}. 2 Celery Ribs, Diced

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p<>{color:#1c1c1c;}. 2 Tbsp. Dill, Minced

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p<>{color:#1c1c1c;}. 1 tsp. Pepper

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p<>{color:#1c1c1c;}. ¼ C. Low-Fat Mayonnaise

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p<>{color:#1c1c1c;}. 1 Tbsp. Dijon Mustard

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p<>{color:#1c1c1c;}. 2 Tbsp. Red Wine Vinegar

Directions

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p<>{color:#1c1c1c;}. Place the pepper through the red wine vinegar in a bowl and mix thoroughly.

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p<>{color:#1c1c1c;}. Then add in the remainder of the ingredients and incorporate well.

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p<>{color:#1c1c1c;}. You can choose to serve chilled or serve hot.

Nutrition Analysis

Carbohydrates: 15g

Dietary Fiber: 2g

Sodium: 120mg

Saturated Fat: >0g

Total Fat: 1g

Cholesterol: 2mg

Protein: 2g

Monounsaturated Fat: 0.5g

Calories: 77

Spinach Berry Salad

Serves: 4

Ingredients

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p<>{color:#1c1c1c;}. 4 C. Spinach

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p<>{color:#1c1c1c;}. 1 C. Strawberries

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p<>{color:#1c1c1c;}. 1 C. Blueberries

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p<>{color:#1c1c1c;}. 1 Onion, Sliced

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p<>{color:#1c1c1c;}. ¼ C. Chopped Pecans, Toasted

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p<>{color:#1c1c1c;}. 2 Tbsp. White Wine Vinegar

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p<>{color:#1c1c1c;}. 2 Tbsp. Balsamic Vinegar

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p<>{color:#1c1c1c;}. 2 Tbsp. Honey

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p<>{color:#1c1c1c;}. 2 tsp. Dijon Mustard

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p<>{color:#1c1c1c;}. 1 tsp. Curry Powder

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p<>{color:#1c1c1c;}. 1/8 tsp. Pepper

Directions

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p<>{color:#1c1c1c;}. Toss the spinach through the pecans in a bowl.

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p<>{color:#1c1c1c;}. Then combine the remainder of the ingredients in a jar and mix well. Pour over the salad and toss to coat.

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p<>{color:#1c1c1c;}. Serve immediately.

Nutrition Analysis

Carbohydrates: 25g

Sodium: 197mg

Dietary Fiber: 4g

Saturated Fat: 0.5g

Cholesterol: 0mg

Total Fat: 5g

Protein: 4g

Monounsaturated Fat: 3g

Calories: 158

Chapter 3 – Dinners

Baked Salmon with Asian Marinade

Serves: 2

Serving Size: 1 Filet

Ingredients

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p<>{color:#1c1c1c;}. ½ C. Pineapple Juice

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p<>{color:#1c1c1c;}. 2 Cloves Garlic, Minced

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p<>{color:#1c1c1c;}. 1 tsp. Low-Sodium Soy Sauce

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p<>{color:#1c1c1c;}. ¼ tsp. Ground Ginger

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p<>{color:#1c1c1c;}. 2 Salmond Fillets

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p<>{color:#1c1c1c;}. ¼ tsp. Sesame Oil

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p<>{color:#1c1c1c;}. Pepper to Taste

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p<>{color:#1c1c1c;}. 1 C. Fresh Fruit (Pineapple, Papaya, or Mango)

Directions

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p<>{color:#1c1c1c;}. Add the pineapple juice through the ginger to a bowl and incorporate well.

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p<>{color:#1c1c1c;}. Arrange the salmon in a baking dish and pour the mixture over top. Marinate in the refrigerator for one hour and turn the salmon every fifteen minutes.

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p<>{color:#1c1c1c;}. Preheat your oven to 375° Fahrenheit and coat two pieces of aluminum foil with some cooking spray.

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p<>{color:#1c1c1c;}. Place the salmon on the aluminum foil and drizzle with the sesame oil. Sprinkle each with the pepper and ½ a cup of diced fruit.

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p<>{color:#1c1c1c;}. Wrap the foil around the salmon and seal well. Then bake until it’s opaque, about ten minutes on either side.

Nutrition Analysis

Carbohydrates: 24g

Dietary Fiber: 1g

Sodium: 174mg

Saturated Fat: 3g

Total Fat: 13g

Cholesterol: 67mg

Protein: 23g

Monounsaturated Fat: 4g

Calories: 310

Balsamic Roast Chicken

Serves: 8

Serving Size: 1/8 Recipe

h3<>{color:#000;}.

Ingredients

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p<>{color:#1c1c1c;}. 1 Chicken, About 4 lbs.

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p<>{color:#1c1c1c;}. 1 Tbsp. Rosemary

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p<>{color:#1c1c1c;}. 1 Garlic Clove

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p<>{color:#1c1c1c;}. 1 Tbsp. Olive Oil

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p<>{color:#1c1c1c;}. 1/8 tsp. Pepper

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p<>{color:#1c1c1c;}. 8 Sprigs Rosemary

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p<>{color:#1c1c1c;}. ½ C. Balsamic Vinegar

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p<>{color:#1c1c1c;}. 1 tsp. Brown Sugar

Directions

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p<>{color:#1c1c1c;}. Preheat your oven to 350° Fahrenheit.

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p<>{color:#1c1c1c;}. Mince the rosemary and garlic and combine in a bowl. Loosen the skin from the skin and rub it with olive oil and the herb mixture. Sprinkle with some black pepper and place to rosemary sprigs in the chicken’s cavity. Truss your chicken.

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p<>{color:#1c1c1c;}. Place it in a roasting pan and roast for twenty minutes per pound, about an hour and twenty minutes. Baste every fifteen minutes with the pan juices.

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p<>{color:#1c1c1c;}. Combine the balsamic vinegar and brown sugar in a saucepan and heat until it’s warmed and the sugar dissolves. Be sure not to boil it!

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p<>{color:#1c1c1c;}. Carve the chicken, remove the skin, and top with the vinegar mixture. Garnish with the rosemary sprigs that remain and serve.

Nutrition Analysis

Carbohydrates: 4g

Dietary Fiber: 0g

Sodium: 257mg

Saturated Fat: 5g

Total Fat: 16g

Cholesterol: 198mg

Protein: 51g

Monounsaturated Fat: 8g

Calories: 364

Beef Stew

Serves: 4

Serving Size: 2 C.

Ingredients

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p<>{color:#1c1c1c;}. 1 lb. Beef Steak

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p<>{color:#1c1c1c;}. 2 tsp. Canola Oil

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p<>{color:#1c1c1c;}. 2 C. Onion, Diced

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p<>{color:#1c1c1c;}. 1 C. Celery, Diced

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p<>{color:#1c1c1c;}. 1 C. Roma Tomatoes, Diced

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p<>{color:#1c1c1c;}. ½ C. Sweet Potato, Diced

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p<>{color:#1c1c1c;}. ½ C. White Potato with Skin, Diced

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p<>{color:#1c1c1c;}. ½ C. Mushrooms, Diced

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p<>{color:#1c1c1c;}. 1 C. Carrot, Diced

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p<>{color:#1c1c1c;}. 4 Garlic Cloves, Chopped

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p<>{color:#1c1c1c;}. 1 C. Kale, Chopped

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p<>{color:#1c1c1c;}. ¼ C. Barley

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p<>{color:#1c1c1c;}. ¼ C. Red Wine Vinegar

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p<>{color:#1c1c1c;}. 1 tsp. Balsamic Vinegar

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p<>{color:#1c1c1c;}. 3 C. Low-Sodium Beef or Vegetable Stock

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p<>{color:#1c1c1c;}. 1 tsp. Sage

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p<>{color:#1c1c1c;}. 1 tsp. Thyme, Minced

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p<>{color:#1c1c1c;}. 1 Tbsp. Parsley, Minced

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p<>{color:#1c1c1c;}. 1 Tbsp. Oregano, Dried

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p<>{color:#1c1c1c;}. 1 tsp. Dried Rosemary

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p<>{color:#1c1c1c;}. Pepper to Taste

Directions

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p<>{color:#1c1c1c;}. Preheat a grill or the broiler and cook the steak for twelve minutes, turning once. Remove from the heat and prepare the vegetables.

#
p<>{color:#1c1c1c;}. Saute the vegetables in a stock pot over medium-high heat until they’re slightly brown, around ten minutes. Then add in the barley and cook another five minutes.

#
p<>{color:#1c1c1c;}. Pat the meat dry with a paper towel and dice it into half inch pieces. Add it to the pot and add the remainder of the ingredients. Cook for one hour.

Nutrition Analysis

Carbohydrates: 35g

Dietary Fiber: 7g

Sodium: 166mg

Saturated Fat: 2g

Total Fat: 9g

Cholesterol: 84mg

Protein: 42g

Monounsaturated Fat: 4g

Calories: 389

Broiled Scallops with Sweet Lime Sauce

Serves: 4

Serving Size: ¼ Recipe

Ingredients

*
p<>{color:#1c1c1c;}. 4 Tbsp. Honey

*
p<>{color:#1c1c1c;}. 2 Tbsp. Lime Juice

*
p<>{color:#1c1c1c;}. 1 Tbsp. Olive Oil

*
p<>{color:#1c1c1c;}. 1 lb. Sea Scallops, Rinsed and Patted Dry

*
p<>{color:#1c1c1c;}. 2 tsp. Lime Peel, Grated

*
p<>{color:#1c1c1c;}. 1 Lime, Sliced into Four Wedges

Directions

#
p<>{color:#1c1c1c;}. Preheat your broiler and place the rack four inches from the top. Cover a baking sheet with aluminum foil and spray generously with the cooking spray.

#
p<>{color:#1c1c1c;}. Whisk the honey, oil, and lime juice together in a bowl and add the scallops. Toss to coat.

#
p<>{color:#1c1c1c;}. Arrange them on the baking sheet and broil about five minutes. Turn them over and broil another minute to get the other side golden.

#
p<>{color:#1c1c1c;}. Divide them onto four plates and pour any juices on the baking sheet over them. Sprinkle with the lime peel and serve with a lime wedge.

Nutrition Analysis

Carbohydrates: 4g

Dietary Fiber: 1g

Sodium: 184mg

Saturated Fat: 1g

Total Fat: 4g

Cholesterol: 37mg

Protein: 19g

Monounsaturated Fat: 3g

Calories: 199

Curried Pork Tenderloin with Apple Cider

Serves: 6

Serving Size: 3 oz.

Ingredients

*
p<>{color:#1c1c1c;}. 16 oz. Pork Tenderloin, Sliced into Six Pieces

*
p<>{color:#1c1c1c;}. 1 ½ Tbsp. Curry Powder

*
p<>{color:#1c1c1c;}. 1 Tbsp. Extra-Virgin Olive Oil

*
p<>{color:#1c1c1c;}. 2 Onions, Chopped

*
p<>{color:#1c1c1c;}. 2 C. Apple Cider, Divided

*
p<>{color:#1c1c1c;}. 1 Apple, Seeded, Peeled, and Chopped

*
p<>{color:#1c1c1c;}. 1 Tbsp. Cornstarch

Directions

#
p<>{color:#1c1c1c;}. Season your pork with the curry powder and allow it to rest for fifteen minutes.

#
p<>{color:#1c1c1c;}. Meanwhile, in a skillet, heat the oil. When it’s ready, add the pork and turn it once, browning on both sides for a total of five to ten minutes. Remove from the skillet and set aside.

#
p<>{color:#1c1c1c;}. Add the onions and sauté them until they’re soft and golden. Add in one and a half cups of the apple cider and reduce the heat until it’s a simmer. Simmer until it’s half its original volume.

#
p<>{color:#1c1c1c;}. Add the apple, cornstarch and the remainder of the apple cider to the pan. Then stir and cook about two minutes. Return the pork to the skillet and simmer another five minutes.

#
p<>{color:#1c1c1c;}. Pour the thickened sauce over the meat on a serving platter and serve.

Nutrition Analysis

Carbohydrates: 19g

Dietary Fiber: 2g

Sodium: 48mg

Saturated Fat: 2g

Total Fat: 8g

Cholesterol: 70mg

Protein: 24g

Monounsaturated Fat: 4g

Calories: 244

Honey Crusted Chicken

Serves: 2

Serving Size: 1 Chicken Breast

Ingredients

*
p<>{color:#1c1c1c;}. 8 Saltine Crackers

*
p<>{color:#1c1c1c;}. 1 tsp. Paprika

*
p<>{color:#1c1c1c;}. 2 Chicken Breasts, 4 oz. Boneless and Skinless

*
p<>{color:#1c1c1c;}. 4 tsp. Honey

*
p<>{color:#1c1c1c;}.

Directions

#
p<>{color:#1c1c1c;}. Preheat your oven to 375° Fahrenheit and lightly coat a baking dish with some cooking spray.

#
p<>{color:#1c1c1c;}. Crush the cracker into a bowl and add the paprika. Stir to combine.

#
p<>{color:#1c1c1c;}. Add the chicken and honey to a separate bowl and toss to coat. Add the cracker mix and press the chicken into the cracker mix until it’s coated on all sides.

#
p<>{color:#1c1c1c;}. Place the chicken into the prepared dish and bake about twenty-five minutes.

Nutrition Analysis

Carbohydrates: 21g

Dietary Fiber: 1g

Sodium: 187mg

Saturated Fat: 1g

Total Fat: 3g

Cholesterol: 66mg

Protein: 27g

Monounsaturated Fat: 1g

Calories: 219

Chapter 4 – Desserts

Carrot and Spice Quick bread

Serves: 17

Serving Size: ½” Slice

Ingredients

*
p<>{color:#1c1c1c;}. ½ C. All-Purpose Flour

*
p<>{color:#1c1c1c;}. 1 C. Whole-Wheat Flour

*
p<>{color:#1c1c1c;}. 2 tsp. Baking Powder

*
p<>{color:#1c1c1c;}. ½ tsp. Baking Soda

*
p<>{color:#1c1c1c;}. ¼ tsp. Ground Ginger

*
p<>{color:#1c1c1c;}. ½ tsp. Ground Cinnamon

*
p<>{color:#1c1c1c;}. 1/3 C. Margarine

*
p<>{color:#1c1c1c;}. ¼ C. Brown Sugar

*
p<>{color:#1c1c1c;}. 1/3 C. Skim Milk

*
p<>{color:#1c1c1c;}. 2 Tbsp. Unsweetened Orange Juice

*
p<>{color:#1c1c1c;}. 2 Egg Whites

*
p<>{color:#1c1c1c;}. 1 tsp. Vanilla Extract

*
p<>{color:#1c1c1c;}. 1 tsp. Orange Rind, Grated

*
p<>{color:#1c1c1c;}. 1 ½ C. Shredded Carrots

*
p<>{color:#1c1c1c;}. 2 Tbsp. Golden Raisins

*
p<>{color:#1c1c1c;}. 1 Tbsp. Walnuts, Finely Chopped

Directions

#
p<>{color:#1c1c1c;}. Preheat your oven to 375° Fahrenheit and grease a 2 ½ x 4 ½ x 8 ½” loaf pan.

#
p<>{color:#1c1c1c;}. Combine the first six ingredients in a bowl and set aside.

#
p<>{color:#1c1c1c;}. Stir the margarine and sugar in a bowl using a hand mixer and beat in the orange juice, milk, vanilla, egg, and orange rind. Stir in the remainder of the ingredients and make a center in the dry mixture. Incorporate the wet mixture into the dry mixture and then spoon into the loaf pan.

#
p<>{color:#1c1c1c;}. Bake forty-five minutes and then cool ten minutes in the pan. Allow to cool completely on a wire rack before serving.

Nutrition Analysis

Carbohydrates: 15g

Dietary Fiber: 1g

Sodium: 82mg

Saturated Fat: 1g

Total Fat: 5g

Cholesterol: >0mg

Protein: 2g

Monounsaturated Fat: 2g

Calories: 110

Sugars: 6g

Apple-Blueberry Cobbler

Serves: 8

Serving Size: 1/8 Recipe

Ingredients

*
p<>{color:#1c1c1c;}. 2 Apples, Peeled, and Cored, Sliced Thinly

*
p<>{color:#1c1c1c;}. 1 Tbsp. Lemon Juice

*
p<>{color:#1c1c1c;}. 2 Tbsp. Sugar

*
p<>{color:#1c1c1c;}. 2 Tbsp. Cornstarch

*
p<>{color:#1c1c1c;}. 1 tsp. Ground Cinnamon

*
p<>{color:#1c1c1c;}. 12 oz. Blueberries

*
p<>{color:#1c1c1c;}. ¾ C. All-Purpose Flour

*
p<>{color:#1c1c1c;}. ¾ C. Whole-Wheat Flour

*
p<>{color:#1c1c1c;}. 2 Tbsp. Sugar

*
p<>{color:#1c1c1c;}. 1 ½ tsp. Baking Powder

*
p<>{color:#1c1c1c;}. ¼ tsp. Salt

*
p<>{color:#1c1c1c;}. 4 Tbsp. Margarine

*
p<>{color:#1c1c1c;}. ½ C. Fat-Free Milk

*
p<>{color:#1c1c1c;}. 1 tsp. Vanilla Extract

Directions

#
p<>{color:#1c1c1c;}. Preheat your oven to 400° Fahrenheit and coat a 9” square baking dish with cooking spray.

#
p<>{color:#1c1c1c;}. Add the apple slices to a bowl and sprinkle with lemon juice.

#
p<>{color:#1c1c1c;}. Combine the sugar, cinnamon, and cornstarch in a separate bowl and add it to the apples. Stir in the blueberries and spread it evenly in the baking dish. Set aside.

#
p<>{color:#1c1c1c;}. Combine the two flours, sugar, salt, and baking powder in another bowl. Cut in the margarine using a fork until it looks like crumbs, and then add the vanilla and milk. Stir until it forms a dough.

#
p<>{color:#1c1c1c;}. Turn it onto a floured work surface and knead it six to eight times until its smooth and manageable. Then use a rolling pin to roll it into a rectangle about ½” thick and cut out shapes with a cookie cutter.

#
p<>{color:#1c1c1c;}. Place the dough pieces over the mixture in the baking dish and bake until the apples are tender, around thirty minutes. Serve warm.

Nutrition Analysis

Carbohydrates: 37g

Dietary Fiber: 4g

Sodium: 202mg

Saturated Fat: 1g

Total Fat: 6g

Cholesterol: >0mg

Protein: 4g

Monounsaturated Fat: 2g

Calories: 212

Peach Crumble

Serves: 8

Serving Size: 1 Slice

Ingredients

*
p<>{color:#1c1c1c;}. 8 Peaches, Pitted, Peeled, and Sliced

*
p<>{color:#1c1c1c;}. 3 Tbsp. Lemon Juice

*
p<>{color:#1c1c1c;}. 1/3 tsp. Ground Cinnamon

*
p<>{color:#1c1c1c;}. ¼ tsp. Ground Nutmeg

*
p<>{color:#1c1c1c;}. ½ C. Whole-Wheat Flour

*
p<>{color:#1c1c1c;}. ¼ C. Dark Brown Sugar

*
p<>{color:#1c1c1c;}. 2 Tbsp. Margarine

*
p<>{color:#1c1c1c;}. ¼ C. Quick-Cooking Oats, Raw

Directions

#
p<>{color:#1c1c1c;}. Preheat the oven to 375° Fahrenheit and coat a 9” pie pan with cooking spray.

#
p<>{color:#1c1c1c;}. Arrange the peaches in the pie pan and sprinkle with the lemon juice, nutmeg, and cinnamon.

#
p<>{color:#1c1c1c;}. Whisk the flour and brown sugar together in a separate bowl and crumble in the margarine. Then add the oats and stir to mix well. Sprinkle over the peaches.

#
p<>{color:#1c1c1c;}. Bake about thirty minutes and cut into eight slices. Serve warm.

Nutrition Analysis

Carbohydrates: 26g

Dietary Fiber: 3g

Sodium: 41mg

Saturated Fat: 0.6g

Total Fat: 4g

Cholesterol: 0mg

Protein: 3g

Monounsaturated Fat: 2g

Calories: 152

Sugars: 4g

Pumpkin-Hazelnut Teacake

Serves: 12

Serving Size: 1 Slice

Ingredients

*
p<>{color:#1c1c1c;}. 3 Tbsp. Canola Oil

*
p<>{color:#1c1c1c;}. ¾ C. Pumpkin Puree

*
p<>{color:#1c1c1c;}. ½ C. honey

*
p<>{color:#1c1c1c;}. 3 Tbsp. Brown Sugar

*
p<>{color:#1c1c1c;}. 2 Eggs

*
p<>{color:#1c1c1c;}. 2 Tbsp. Flaxseed

*
p<>{color:#1c1c1c;}. 1 C. Whole Wheat Flour

*
p<>{color:#1c1c1c;}. ½ C. All-Purpose Flour

*
p<>{color:#1c1c1c;}. ½ tsp. Baking Powder

*
p<>{color:#1c1c1c;}. ½ tsp. each of Ground Allspice, Ground Cinnamon, Ground Nutmeg

*
p<>{color:#1c1c1c;}. ¼ tsp. each of Ground Cloves and Salt

*
p<>{color:#1c1c1c;}. 2 Tbsp. Chopped Hazelnuts

Directions

#
p<>{color:#1c1c1c;}. Preheat your oven to 350° Fahrenheit and coat an 8×4” loaf pan with cooking spray.

#
p<>{color:#1c1c1c;}. Beat the canola oil, honey, pumpkin puree, brown sugar, and eggs together in a bowl with an electric beater.

#
p<>{color:#1c1c1c;}. In a separate bowl, add the dry ingredients. Then slowly incorporate the flour mixture into the pumpkin mixture and beat until well combined.

#
p<>{color:#1c1c1c;}. Pour the batter into the prepared pan and sprinkle with the hazelnuts. Bake fifty to fifty-five minutes and allow to cool in the pan for ten minutes. Then turn onto a wire rack and allow to cool completely before slicing.

Nutrition Analysis

Carbohydrates: 28g

Dietary Fiber: 3g

Sodium: 80mg

Saturated Fat: 1g

Total Fat: 6g

Cholesterol: 35mg

Protein: 4g

Monounsaturated Fat: 3g

Calories: 176

Rustic Apple-Cranberry Tart

Serves: 8

Serving Size: 1 Wedge

Ingredients

*
p<>{color:#1c1c1c;}. ½ C. Dried Cranberries

*
p<>{color:#1c1c1c;}. ¼ C. Apple Juice

*
p<>{color:#1c1c1c;}. 2 Tbsp. Cornstarch

*
p<>{color:#1c1c1c;}. 4 Tart Apples, Peeled, Sliced, and Cored

*
p<>{color:#1c1c1c;}. 1 tsp. Vanilla Extract

*
p<>{color:#1c1c1c;}. ¼ tsp. Ground Cinnamon

*
p<>{color:#1c1c1c;}. 2 tsp. Sugar

*
p<>{color:#1c1c1c;}. 1 ¼ C. Whole-Wheat Flour

*
p<>{color:#1c1c1c;}. 2 tsp. Sugar

*
p<>{color:#1c1c1c;}. 3 Tbsp. Margarine

*
p<>{color:#1c1c1c;}. ¼ C. Ice Water

Directions

#
p<>{color:#1c1c1c;}. Preheat your oven to 375° Fahrenheit.

#
p<>{color:#1c1c1c;}. Combine the cranberries and apple juice in a microwave safe bowl and microwave on high for one minute, then stir. Heat another thirty seconds and stir after each interval until the juice is hot. Cover and set aside to allow the mixture to sit at room temperature for an hour.

#
p<>{color:#1c1c1c;}. Meanwhile, combine the cornstarch and apple slices in a bowl. Toss to coat and add the cranberries and juice.

#
p<>{color:#1c1c1c;}. Stir in the vanilla and cinnamon and set aside.

#
p<>{color:#1c1c1c;}. Prepare the crust by adding the flower and sugar to a bowl and using a fork to cut in the margarine. Add the water one tablespoons at a time until the mixture begins to form a dough.

#
p<>{color:#1c1c1c;}. Roll out the dough and make a circle about thirteen inches in diameter on a piece of tin foil. Place the fruit filling in the center of the dough and spread the filling over the dough, leaving a one inch border. Then fold the edges of the crust over the filling and sprinkle it with sugar.

#
p<>{color:#1c1c1c;}. Place more foil over the tart and slide it onto the cookie sheet. Bake thirty minutes.

#
p<>{color:#1c1c1c;}. Remove the foil from the top and bake another ten minutes.

Nutrition Analysis

Carbohydrates: 35g

Dietary Fiber: 3.5g

Sodium: 52mg

Saturated Fat: 1g

Total Fat: 5g

Cholesterol: 0mg

Protein: 3g

Monounsaturated Fat: 2g

Calories: 197

Conclusion

The DASH diet is all about lowering your blood pressure and cholesterol levels, so don’t expect to lose weight quickly unless you add in some exercise. Remember that adding in movement to your life will help you lower your blood pressure and cholesterol levels, too!

I hope you enjoyed this eBook on the DASH diet. If you did, please leave a review at your online eBook retailer’s website.

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Dash Diet: Get Healthy with Easy to Follow Diet Recipes for Weight Loss, Lower C

Has your doctor told you that you have high cholesterol or blood pressure, and you’re looking for a natural way to lower those values? Perhaps they’ve mentioned the DASH diet to you on more than one occasion, but you’re afraid to try it because you think your food might be bland or that you can no longer eat dessert? Well, rest assured! The DASH diet is not bland and you can eat dessert five times a week! That’s a lot more than most other diets offer. Plus, you won’t have to consume artificial sweeteners if you don’t want to. You can use good old, plain sugar for your recipes and still be within the requirements of the DASH diet. This diet is focused on helping people lower their blood pressure and high cholesterol levels. Studies have shown that people who follow the diet have been able to lower their cholesterol levels and their blood pressure rates within the first few weeks of starting the diet. So what are you waiting for? Pick up a copy of this book and get started on a healthier lifestyle!

  • ISBN: 9781310874710
  • Author: VAGABONGD PUBLISHING
  • Published: 2015-10-12 22:50:19
  • Words: 5732
Dash Diet: Get Healthy with Easy to Follow Diet Recipes for Weight Loss, Lower C Dash Diet: Get Healthy with Easy to Follow Diet Recipes for Weight Loss, Lower C