The Complete Idiot's Guide to DASH Diet Cooking

by Rawlings, Deidre

Edition:

1st

ISBN13:

9781615641666

ISBN10:

1615641661

Format:

Paperback

Pub. Date:

5/1/2012

Publisher(s):

Alpha Books

Other versions by this Author

List Price: ~~$19.95~~

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Summary

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.

Author Biography

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.

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 of Dash	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
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