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 |
Table of Contents provided by Ingram. All Rights Reserved. |
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