NY Times bestseller for America's top-rated diet!

The DASH Diet Weight Loss Solution
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Sneak peak at the new book, The DASH Diet Younger You

Plus the top resources
The Everyday DASH Diet Cookbook, and
The DASH Diet Action Plan,
"One of the top life-changing health books
!"
-- Huffington Post

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The Everyday DASH Diet Cookbook       Superfast DASH Diet Meals       No-Spaghetti Spaghetti       More DASH Diet Recipes      

Dash Diet Recipes

The Authoritative DASH Diet Cookbook!

Everyday DASH Diet Cookbook The Everyday DASH Diet Cookbook is just out! This is the only cookbook guaranteed to support the new DASH diet bestseller, The DASH Diet Weight Loss Solution. Over 150 recipes for breakfast, lunch, and dinner, from soup to dessert. With comfort food favorites and new ideas from around the world, you will never get bored with this new book. And the book is chock full of all kinds of "chef" cooking tips and tricks. My partner-in-crime for this book, Rick Rodgers, is a culinary instructor as well as one of America's leading cookbook authors. And the DASH diet was once again crowned as The Best Overall Diet, The Best Diet for Healthy Eating, and The Best Diet for Diabetes by US News & World Report, for the 4th year in a row!

DASH Diet Recipe Tips

Look for color when making DASH-friendly meals. The more color on your plate, the healthier the meal. On this page we have several examples of colorful meals, and the associated recipes. And of course, the DASH diet is a complete eating plan, it is more than just recipes. It refers to the entire balance of your daily diet. And, following a plan that helps to lower blood pressure or helps you lose weight, is more than just lowering sodium or calories.

Focus on making meals that include fruits, vegetables, and nonfat or low-fat dairy foods. Choose recipes that are low in added-sodium ingredients, such as salt, baking soda, and baking powder. Choose desserts based on fruit rather than on pastries, to avoid extra sodium. Have at least two side vegetables, especially if your main dish doesn't include them.

To complement this essential DASH diet cookbook, The DASH Diet Action Plan will help you learn the complete DASH diet plan, and both include 28 days of menu plans and DASH recipes. If your goal is weight loss, The DASH Diet Weight Loss Solution, will help you easily reach your target. Following are some pictures that will whet your appetite for this fun, easy plan. Two more detailed recipes, are also shown below, Blackened Chicken with Berry Salad and the Fabulous Frittata. Some additional fun recipes that you will find in The DASH Diet Weight Loss Solution include Super Savory Sliders, Mexican-Spiced Pork Chops, Chicken Souvlaki, Walnut-Crusted Salmon with Raspberry Coulis, Vegetable Lasagna, and over 40 more recipes to make it so easy to DASH with flavor!

Blood orange and baby romaine salad. The flavors in the dressing are so unexpected - and great! The super-flavorful Meaty Sauce Over Spaghetti Sauce. Yes, lean beef fits into a healthy diet. The delicious Garden Spendor chicken, originally developed to take advantage of fresh garden tomatoes and green beans.
orange and baby romaine salad Meaty spaghetti sauce Garden Splendor Chicken

Blackened Chicken with Berry Salad

This delicious salad includes lots of vegetables, fruit, along with a lean protein source.

1 teaspoon blackening spice mixture

4 ounces boneless, skinless chicken breast

1 cup romaine lettuce

Rub chicken breast with spice mixture, grill until internal temperature is 165°F. Make the salad base with romaine lettuce strips. Top with a variety of vegetables, such as grated carrots, radishes, pea pods, tomato, peas, pepper strips, red cabbage. Then top with a mix of berries, including raspberries, sliced strawberries, and blueberries. Slice the grilled chicken breast into strips and place on top of the salad. Top with your favorite oil and vinegar or raspberry vinaigrette dressing. (Note, to keep sodium low, be sure the spice mixture is salt-free, and use dressings with low sodium).


Tuna Salad Plate

1 can water packed, low sodium tuna

1 hard boiled egg, diced

1/4 cup diced celery

2 tablespoons light mayonnaise

1 cup romaine lettuce

pepper strips, grated carrot, grape tomatoes, shredded red cabbage

Mix together tuna, egg, celery and mayonnaise. Make salad base with romaine lettuce, topped with a variety of sliced vegetables. Place 1/2 cup tuna on top.


Fabulous Frittata

6 eggs (or egg substitute)

1 cup frozen extra-sweet sweet corn

1 cup sliced pepper strips

1 cup grape tomatoes, cut in half

1/4 cup sliced onion

2 tablespoons canola oil

1 teaspoon dry basil ( or 1 tablespoon diced fresh basil)

4 ounces shredded colby/Jack cheese or other cheese blend

Lightly stir eggs, add basil. Pour canola oil into In non-stick frying pan with metal handle, over medium heat. When oil is hot, add pepper strips, onion, and frozen sweet corn. (You can substiute a frozen mixture of pepper strips and onions, if desired). Saute for 3 minutes, stirring and turning over. Then add tomatoes, and continue to stir and turn over. Cook an additional 5 minutes, or until onions are transluscent. Pour egg-basil mixture over the vegetables. Use spatula to lift edges or separate slightly in the interior, and allow eggs to fall to bottom of mixture as the frittata cooks. When egg mixture is thickened all the way through, top with cheese. Then brown under broiler for 2 - 3 minutes. Makes 6 servings. Tip: be sure to use a pan with a metal handle; plastic will melt under the broiler. We used an All-Clad pan.


All recipes © 2004 - 2013, Marla Heller, MS, RD
 

 
 

 

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