The Complete Idiot's Guide to DASH Diet Cooking

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  • Edition: 1st
  • Format: Paperback
  • Copyright: 2012-05-01
  • Publisher: Alpha Books
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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.

Table of Contents

What the Dash Diet's All Aboutp. 1
What Is the Dash Diet?p. 3
Getting to Know Dashp. 4
Lowering Hypertension with Dashp. 5
The Importance of Potassiump. 6
The Sodium Factorp. 7
Better Food Choicesp. 7
More Fiberp. 8
Portion Controlp. 8
Losing Weight with Dashp. 9
The Basics of Dashp. 13
Balancing Your Dietp. 13
The Power of Proteinp. 15
Watch Those Fats and Oilsp. 17
Carbohydrates: Simple and Complexp. 18
Beneficial Fiberp. 20
Diet and Food Mattersp. 21
Dishing Up Dash: Target Calories and Serving Sizesp. 22
Weighing Inp. 22
Your Ideal Weightp. 23
Food Groups and Servingsp. 24
Making DASH Simple, Easy, and Fun!p. 26
Preparing for Dashp. 29
Healthy Sodium Solutionsp. 30
Nutrition Facts and Reading Food Labelsp. 33
Food Processing and Additivesp. 35
Stocking Your Healthy Dash Pantryp. 37
Equipping Your Dash Kitchenp. 39
Cooking Methods and Food Storagep. 40
Dash Diet Menu Plansp. 43
Week 1 Eating Planp. 44
Mondayp. 44
Tuesdayp. 45
Wednesdayp. 45
Thursdayp. 46
Fridayp. 46
Saturdayp. 46
Sundayp. 47
Week 2 Eating Planp. 48
Mondayp. 48
Tuesdayp. 48
Wednesdayp. 49
Thursdayp. 49
Fridayp. 50
Saturdayp. 50
Sundayp. 51
Week 3 Eating Planp. 51
Mondayp. 51
Tuesdayp. 52
Wednesdayp. 52
Thursdayp. 53
Fridayp. 53
Saturdayp. 54
Sundayp. 54
Dash Meals Away from Homep. 55
Good-Start DASH Breakfastsp. 59
Quick Weekday Breakfastsp. 61
Baked Granolap. 62
Marvelous Mueslip. 63
Delicious Nut Milkp. 64
Hi-Fiber Blueberry Muffinsp. 65
Banana Quinoa Porridgep. 66
Berry Date Oatmeal Porridgep. 67
Berry Buzz Protein Smoothiep. 68
Dash-ing Cheese and Herb Omeletp. 69
Leisurely Weekend Breakfastsp. 71
Nourishing Hot Rice Cereal Indian Stylep. 72
Spicy Spinach and Asparagus Pancakes with Herbed Chevrep. 74
Flourless Chicken Pancakesp. 76
Energizing Feta Frittatap. 77
Stabilizing Salmon Omelet with Fresh Chivesp. 78
Cottage Cheese Pancake with Bananap. 79
Scrambled Tofiijalapenop. 80
Midday Meals and Anytime Snacksp. 81
Scrumptious Saladsp. 83
Swiss Chard and Apple Saladp. 84
Waldorf Chicken Saladp. 85
Tomato and Hearts of Palm Salad with Roasted Pepitasp. 86
Broccoli with Walnuts and Avocado Saladp. 87
Cucumber and Tomato Salad with Citrus and Mintp. 88
Wild Rice Salad with Apples, Walnuts, and Fresh, Wild Basilp. 89
Quinoa Kale Taboulip. 91
Lively Mixed Greens and Sprouts Saladp. 92
Greek Salad DASH Stylep. 93
Cardio Carrots and Walnut Saladp. 94
Asparagus, Romaine, and Orange Saladp. 95
DASH Nicoise Saladp. 96
DASH-ing Coleslawp. 97
Light Lentil, Tomato, and Feta Saladp. 98
Sumptuous Sauerkraut Saladp. 99
Red Salmon Salad with Avocadop. 100
Curried Quinoa Saladp. 101
Radish, Mango, and Apple Saladp. 102
Strawberry, Spinach, and Walnut Saladp. 103
Broccoli, Spinach, and Avocado Saladp. 104
Delicious Dressingsp. 105
Cilantro Mint Chutneyp. 106
Tabini Ginger Dressingp. 107
Creamy Miso Dressingp. 108
Guacamole Dressingp. 109
Sweet-'n'-Sour Dressingp. 110
Tofu Honey Mayonnaisep. 111
Lemon Sesame and Spice Dressingp. 112
DASH-ing and Lively Salsap. 113
Balsamic Vinaigrette Straight Up with a Twistp. 114
Lunch Box-Worthy Sandwichesp. 115
Spicy Cheddar-Stuffed Turkey Burgersp. 116
Falafel Burgers with Hummusp. 117
Luscious Lentil Burgersp. 119
Gluten-Free Veggie Pizzap. 120
Millet Buckwheat Tortillas with Avocado and Onionsp. 122
Turkey with Salad Sandwichesp. 124
Nut Butter and Raisin Sandwichp. 125
Fresh Vegetables and Cream Cheese with Chutney Sandwichp. 126
Sumptuous Soupsp. 127
Soup StockùVeggie or Chickenp. 128
Cauliflower Cheddar Cheese Soupp. 130
Curry Cream of Tomato Soupp. 132
Carrot Ginger Soup with Chivesp. 133
A-maizing Corn Chowderp. 134
White Bean Kale Soupp. 135
Red and Black Bean Chilip. 137
Butternut Bisque with Carrot and Parsleyp. 139
Satisfying Snacks and Saucesp. 141
Tuna Radicchio Mozzarella Pizzap. 142
Sesame Squash Spreadp. 144
Nutrient-Dense Hummusp. 145
Kale Curry Crackersp. 146
Turkey Avocado Roll-Upsp. 147
Tofu and Sesame Butter-Stuffed Celeryp. 148
Crispy Nuts Trail Mixp. 149
Love-Your-Heart Lentil Pâtép. 150
Saucesp. 152
Tofu Sour Creamp. 152
Coconut Cilantro Chutneyp. 153
Tomato Basil Saucep. 154
Plum Delicious Saucep. 155
DASH-Peifect Pestop. 157
Spiced Peanut Saucep. 158
Thai Coconut Saucep. 159
On the Dinner Menup. 161
Hearty Beef Entreesp. 163
Easy Beef Stir-Fry with Fresh Herbsp. 164
Moroccan-Style Beef Stewp. 165
Veal Scaloppini with Fresh Herbsp. 166
Favorite Spicy Meatloafp. 167
Perfect Poultry Dishesp. 169
Grilled Chicken Burritosp. 170
Vegetable Biryani with Chicken and Herbsp. 171
Spinach, Cheese, and Chicken Lasagnap. 172
Thanksgiving Turkey Loafp. 174
Mushroom Chicken Gravyp. 176
Chicken and Mushroom Curryp. 177
Poached Chicken Breast in Spicy Brothp. 178
DASH Roast Chickenp. 180
Spicy Sesame Chicken Wingsp. 181
Seafood Suppersp. 183
Garlic Ginger Fishp. 184
DASH Seafood Paellap. 185
Baked Halibut or Salmonp. 157
Dashing Fish Cakesp. 188
Poached Salmon and Shiitakep. 189
Grilled Shrimp Southern Stylep. 190
Poached Halibut with Tomato Saucep. 191
Almond Troutp. 192
Fillet of Sole Florentinep. 193
Versatile Vegetable Dinnersp. 195
Artichoke Pesto Tempehp. 196
Thai Tempeh Cakes with Sweet Spicy Dipping Saucep. 198
Simple Stir-Fry with Fresh Herbsp. 200
Veggie-Packed Penne Pastap. 201
Grilled Tempeh with Kale and Broccolip. 203
Vegetarian Spaghettip. 205
Crimini and Goat Cheese Burgersp. 206
White Bean and Tempeh with Pine Nutsp. 208
Roasted Quinoa with Cumin and Corianderp. 209
Shiitake and Asparagus Risottop. 210
Beans and Grains on the Sidep. 213
Lemony Red Lentil Pâtép. 214
Home-Style Baked Beansp. 216
Herbed Brown Pilafp. 218
Adzuki Beans and Kale with Pine Nutsp. .219
Basmati Almond Ricep. 220
Wild Rice Pilafp. 221
Couscous with Chickpeasp. 223
Best Bean Piep. 224
Mighty Mushroom Risotto with Herbsp. 226
Kidney Beans with Yamsp. 228
Very Veggie Sidesp. 229
Zesty Broccoli with Garlic and Gingerp. 230
Green Beans Almondinep. 231
Brussels Sprouts with Shiitake and Pine Nutsp. 232
Sautéed Vegetable Medleyp. 233
Stuffed Tomatoes with Wild Rice and Cilantrop. 234
Roasted Mediterranean Vegetables with Pecorinop. 235
Beets with Basil and Yogurtp. 257
Snow Peas with Sesame Seedsp. 238
Sweet Potato Cheese Casserolep. 239
Ratatouille with Pine Nutsp. 240
Sweet Potato Oven-Baked French Friesp. 241
Baked Cauliflower with Misop. 242
Roasted Rosemary Red Potatoesp. 243
Scalloped Sweet Potatoesp. 244
Garlic Kale with Pine Nutsp. 245
Collards with Brown Rice and Tamarip. 246
Oriental Vegetablesp. 247
Crustless Zucchini Quiche with Fresh Herbs and Spicesp. 248
Spinach and Swiss Chard with Pine Nutsp. 250
Ginger Sesame Carrotsp. 251
Sesame Stir-Fried Asparagusp. 252
The Best of Breadsp. 253
High-Fiber Carrot Breadp. 254
Zesty Date Nut Loafp. 255
Banana Raisin Nut Muffinsp. 257
Banana Berry Nut Breadp. 258
Chocolate Cherry Nut Loafp. 259
Savory Breadsp. 260
Cheesy Corn Breadp. 260
Cheese, Chives, and Dill Soufflésp. 262
Yeast-Free Zucchini Cheese Breadp. 263
Sesame Chive Crackersp. 264
Herbed Yogurt Breadp. 265
Delectable Dessertsp. 267
Cookies and Cakesp. 269
No-Bake Almond Chocolate Oatmeal Cookiesp. 270
Heart-Healthy Cookiesp. 277
Healthy Banana Cakep. 272
Cashew Coconut Lime Cheesecakep. 275
Oatmeal Raisin Chewsp. 215
Divine Dessertsp. 277
Zesty Strawberry-Rbubarb Puddingp. 218
Baked Apples with Cherries and Walnutsp. 219
Banana Crèmee Brûléep. 280
Luscious Brown Rice Puddingp. 281
DASH'n'Beny Heart-Felt Smoothiep. 282
Chocolate-Date Indulgence Puddingp. 283
Glossaryp. 285
Glycemic Index Values of Foodp. 287
Body Mass Index (BMI) Chartp. 293
DASH Diet Shopping Listp. 295
DASH Resourcesp. 299
Indexp. 301
Table of Contents provided by Ingram. All Rights Reserved.

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