[2018] Dash Diet Cookbook Read online

  Table of Contents

  Table of Contents

  Introduction

  Dash Diet Breakfast Recipes

  Easy Veggie Muffins

  Carrot Muffins

  Pineapple Oatmeal

  Spinach Muffins

  Chia Seeds Breakfast Mix

  Breakfast Fruits Bowls

  Pumpkin Breakfast Cookies

  Veggie Scramble

  Mushrooms And Turkey Breakfast

  Delicious Omelet

  Easy Omelet Waffles

  Jared Omelets

  Mushrooms And Cheese Omelet

  Egg White Breakfast Mix

  Pesto Omelet

  Quinoa Bowls

  Strawberry Sandwich

  Apple Quinoa Muffins

  Amazing Quinoa Hash Browns

  Quinoa Breakfast Bars

  Quinoa Quiche

  Quinoa Breakfast Parfaits

  Breakfast Quinoa Cakes

  Easy Quinoa Pancakes

  Quinoa And Egg Muffins

  Apple And Quinoa Breakfast Bake

  Quinoa Patties

  Peanut Butter Smoothie

  Yogurt Peanut Butter Mix

  Slow Cooked Oatmeal

  Strawberry And Quinoa Porridge

  Delicious Breakfast Grain Salad

  Colored Quinoa Salad

  Moroccan Breakfast Mix

  Chickpeas Breakfast Salad

  Delicious Blueberry Breakfast Salad

  Kale Breakfast Salad

  Salmon Breakfast Salad

  Banana And Pear Breakfast Salad

  Simple Plum And Avocado Salad

  Cherries Oatmeal

  Orange And Apricots Oatmeal

  Cinnamon Pear Oatmeal

  Banana And Walnuts Bowls

  Parsley Omelet

  Cheddar Baked Eggs

  Hash Brown Mix

  Peaches Mix

  Cinnamon Brown Rice Pudding

  Cream Basmati Rice Pudding

  Zucchini And Sweet Potato Bowl

  Nuts Porridge

  Eggs, Sausage And Veggies Salad

  Cashews And Blueberries Salad

  Sweet Potatoes And Apples Mix

  Pear Breakfast Salad

  Breakfast Bulgur Salad

  Black Bean Breakfast Salad

  Chickpeas Breakfast Salad

  Mediterranean Breakfast Salad

  Dash Diet Lunch Recipes

  Delicious Veggie Quesadillas

  Chicken Wraps

  Black Bean Patties

  Lunch Rice Bowls

  Lunch Salmon Salad

  Stuffed Mushrooms Caps

  Lunch Tuna Salad

  Shrimp Lunch Rolls

  Turkey Sandwich

  Veggie Soup

  Melon And Avocado Lunch Salad

  Spaghetti Squash And Sauce

  Sausage And Potatoes Mix

  Beef Soup

  Lunch Shrimp Salad

  Watercress, Asparagus And Shrimp Salad

  Lunch Chicken Tacos

  Millet Cakes

  Lentils Dal

  Lunch Quinoa And Spinach Salad

  Italian Pasta Mix

  Glazed Ribs

  Pork Chops And Sauce

  Shrimp And Pomegranate Sauce

  Eggplants And Tomatoes Mix

  Peas With Rice And Cheese

  Smoked Turkey Salad

  Pork Salad

  Veggie Lunch Salad

  Spring Lunch Salad

  Beef Stew

  Black Bean Soup

  Easy Tofu Salad

  Curry Carrot Soup

  Red Bean Soup

  Beef Lunch Bowls

  Creamy Chicken Breast

  Indian Chicken Stew

  Chicken, Bamboo And Chestnuts Mix

  Chuck Roast And Veggies

  Salsa Chicken

  Rice With Chicken

  Tomato Soup

  Easy Pork Chops

  Cod Soup

  Easy Beef Stew

  Sweet Potato Soup

  Sweet Potatoes And Zucchini Soup

  Lemongrass And Chicken Soup

  Easy Lunch Salmon Steaks

  Simple Summer Beef Salad

  Sausage Skillet

  Light Balsamic Salad

  Cauliflower Soup

  Purple Potato Soup

  Broccoli Soup

  Leeks Soup

  Cauliflower Lunch Salad

  Shrimp Soup

  Shrimp Mix

  Spinach And Lentils Stew

  Sweet Potato Mix

  Pea Stew

  Green Beans Stew

  Mushroom And Veggie Soup

  Jackfruit And Chili Stew

  Mushroom Lunch Salad

  Chickpeas Stew

  Eggplant Stew

  Black Eyed Peas Chili

  Dash Diet Side Dish Recipes

  Simple Carrots Mix

  Tasty Grilled Asparagus

  Easy Roasted Carrots

  Oven Roasted Asparagus

  Baked Potato Mix

  Spicy Brussels Sprouts

  Baked Cauliflower

  Baked Broccoli

  Easy Slow Cooked Potatoes

  Mashed Potatoes

  Squash Side Salad

  Colored Iceberg Salad

  Fennel Side Salad

  Corn Mix

  Persimmon Side Salad

  Avocado Side Salad

  Classic Side Dish Salad

  Easy Kale Mix

  Asparagus Salad

  Green Side Salad

  Baked Zucchini

  Baked Mushrooms

  Garlic Potatoes

  Corn Pudding

  Corn Sauté

  Pineapple Potato Salad

  Coconut Sweet Potatoes

  Cashew And Coconut Sweet Potatoes

  Sage Celery Mix

  Garlic Zucchini Fries

  Tahini Green Beans

  Mustard Tarragon Beets

  Almond Green Beans

  Tomatoes Side Salad

  Squash Salsa

  Apples And Fennel Mix

  Simple Roasted Celery Mix

  Thyme Spring Onions

  Carrot Slaw

  Watermelon Tomato Salsa

  Sprouts Side Salad

  Cabbage Slaw

  Edamame Side Salad

  Flavored Beets Side Salad

  Tomato And Avocado Salad

  Greek Side Salad

  Cucumber Salad

  Black Beans And Veggies Side Salad

  Endives And Escarole Side Salad

  Radicchio And Lettuce Side Salad

  Jicama Side Salad

  Cauliflower Risotto

  Cranberry And Broccoli Mix

  Three Beans Mix

  Creamy Cucumber Mix

  Bell Peppers Mix

  Sweet Potato Mash

  Bok Choy Mix

  Flavored Turnips Mix

  Lemony Fennel Mix

  Simple Cauliflower Mix

  Coconut Butternut Squash Mix

  Cinnamon Butternut Squash Mix

  Walnuts Zucchini Spaghetti

  Bacon Cabbage Mix

  Celery And Kale Mix

  Kale And Red Chard Mix

  Coconut Chard

  Cauliflower And Eggplant Mix

  Artichoke Side Salad

  Dash Diet Snack Recipes

  Chickpeas And Pepper Hummus

  Lemony Chickpeas Dip

  Chili Nuts

  Protein Bars

  Red Pepper Muffins

  Nuts And Seeds Mix

  Tortilla Chips

  Kale Chips

  Potato Chips

  Peach Dip

  Cereal Mix

  Goji Berry Mix

  Artichoke Spread

/>   Avocado Salsa

  Onion Spread

  Simple Salsa

  Spinach Dip

  Avocado Dip

  Chives Dip

  Dill Dip

  Chickpeas Salsa

  Cilantro Dip

  Yogurt And Dill Dip

  Broccoli Dip

  Easy Salmon Spread

  Turkey Wraps

  Plantain Chips

  Green Beans Snack

  Dates Snack

  Baby Spinach Snack

  Potato Bites

  Sesame Dip

  Rosemary Squash Dip

  Bean Spread

  Eggplant Salsa

  Carrots And Cauliflower Spread

  Italian Veggie Salsa

  Black Bean Salsa

  Corn Spread

  Mushroom Dip

  Salsa Bean Dip

  Mung Sprouts Salsa

  Mung Beans Snack Salad

  Sprouts And Apples Snack Salad

  Moroccan Leeks Snack Salad

  Celery And Raisins Snack Salad

  Dijon Celery Salad

  Napa Cabbage Slaw

  Dill Bell Pepper Snack Bowls

  Bulgur Appetizer Salad

  Cocoa Bars

  Cinnamon Apple Chips

  Greek Party Dip

  Spicy Pumpkin Seeds Bowls

  Apple And Pecans Bowls

  Shrimp Muffins

  Zucchini Bowls

  Cheesy Mushrooms Caps

  Mozzarella Cauliflower Bars

  Shrimp And Pineapple Salsa

  Dash Diet Poultry Recipes

  Easy Chicken Skillet

  Chicken And Onion Mix

  Balsamic Chicken Mix

  Asian Glazed Chicken

  Easy Greek Chicken

  Summer Chicken Mix

  Cajun Chicken

  Chicken And Veggies

  Chicken And Broccoli

  Artichoke And Spinach Chicken

  Pumpkin And Black Beans Chicken

  Chutney Chicken Mix

  Chicken And Sweet Potato Soup

  Chicken And Dill Soup

  Cilantro Serrano Chicken Soup

  Leek And Chicken Soup

  Collard Greens And Chicken Soup

  Chicken, Scallions And Avocado Soup

  Coconut Chicken And Mushrooms

  Chicken Chili

  Chicken, Spinach And Asparagus Soup

  Chicken And Broccoli Salad

  Pineapple Chicken Stew

  Tomato And Chicken Soup

  Simple Herbed Chicken Mix

  Chicken Thighs And Apples Mix

  Thai Chicken Thighs

  Chicken Quinoa Soup

  Oregano Chicken Thighs

  Baked Chicken And Lentils

  Chicken And Bell Peppers

  Chicken, Beans And Quinoa Mix

  Easy And Fast Chicken

  Chicken, Carrots And Celery

  Chicken, Tomato And Green Beans

  Chicken Curry

  Chicken And Cabbage Soup

  Chicken, Mango And Arugula Salad

  Chicken And Kale

  Rosemary Roasted Chicken

  Chicken, Scallions And Carrot Mix

  Chicken Sandwich

  Chicken Tortillas

  Chicken Cream

  Italian Chicken Wings

  Salsa Chicken

  Hot Chicken Mix

  Chicken And Shrimp Soup

  Chicken And Olives Stew

  Cashew Chicken Stew

  Apple Chicken Stew

  Chicken Breasts And Tomato Mix

  Chicken And Brussels Sprouts

  Almond Chicken Mix

  Chili Chicken And Basil

  Smoked Chicken And Apple Mix

  Chicken And Grapes Salad

  French Lentils And Chicken Soup

  Chicken And Barley Soup

  Chicken And Radish Mix

  Dash Diet Meat Recipes

  Caraway Pork Mix

  Mustard Pork Chops

  Pork And Lentils Soup

  Pork And Veggies Stew

  Pork And Snow Peas Salad

  Pork And Beans Stew

  Herbed Pork

  Garlic Pork Shoulder

  Pork And Creamy Veggie Sauce

  Ground Pork Pan

  Tarragon Pork Steak

  Pork Meatballs

  Pork With Peanuts And Scallions

  Mediterranean Lamb Mix

  Pork And Eggplant Mix

  Pork Chili

  Pork And Sweet Potatoes Chili

  Pork And Pumpkin Chili

  Chinese Pork Soup

  Ground Pork And Kale Soup

  Steak Salad With Peaches And Kale

  Balsamic Chili Roast

  Winter Pork Roast

  Creamy Smoky Pork Chops

  Pork And Dates Sauce

  Pork Chops And Apples

  Pork Bowls

  Pork And Salsa

  Hungarian Pork Stew

  Pork Loin Chops With Apples And Thyme

  Pork And Roasted Tomatoes Mix

  Pork And Cabbage Salad

  Pork And Zucchini Stew

  Pork Roast, Carrots And Leeks Mix

  Simple Veal Chops

  Pork Belly And Apple Sauce

  Citrus Pork

  Nutmeg Pork Chops

  Italian Parmesan Pork

  Pork Roast And Cranberry Roast

  Pork Patties

  Roast And Mushrooms

  Pork Meatloaf

  Meatballs Salad

  Meatballs And Sauce

  Ground Pork Stir Fry

  Pork And Fennel Mix

  Pork And Cabbage Casserole

  French Pork Mix

  Pork And Okra Stew

  Burgundy Stew

  Simple Pork And Capers

  Pork And Red Peppers Mix

  Easy Pork And Kale

  Italian Pork Soup

  Pork And Watercress Soup

  Pork And Bok Choy Soup

  Pork And Celery Mix

  Persian Pork Stew

  Pork And Spinach Soup

  Dash Diet Fish And Seafood Recipes

  Salmon And Quinoa Salad

  Salmon And Horseradish Sauce

  Tuna Salad

  Cod And Tasty Relish

  Smoked Salmon Mix

  Halibut And Kale Pesto

  Simple Grilled Tilapia

  Delicious Arctic Char

  Tasty Halibut And Cherry Tomatoes

  Salmon And Sauce

  Arctic Char And Cucumber Relish

  Soft Parsley Salmon

  Salmon And Cauliflower Mix

  Salmon And Peaches Mix

  Salmon And Beans Mix

  Salmon And Pomegranate Mix

  Salmon And Veggie Mix

  Greek Salmon

  Creamy Salmon And Asparagus Mix

  Easy Salmon And Brussels Sprouts

  Salmon And Beets Mix

  Fresh Shrimp Mix

  Salmon And Potatoes Mix

  Cod Salad

  Cheesy Shrimp Mix

  Smoked Salmon And Radishes

  Trout Spread

  Shrimp And Mango Mix

  Spring Salmon Mix

  Salmon And Green Beans Mix

  Saffron Shrimp

  Cold Crab And Watermelon Soup

  Shrimp And Orzo

  Spanish Mussels Mix

  Scallops And Quinoa Salad

  Salmon And Veggies Soup

  Salmon Salsa

  Salmon And Cucumber Salad

  Tuna Pate

  Shrimp And Avocado Salad

  Shrimp And Cilantro Sauce

  Citrus Calamari

  Mussels Curry

  Salmon Casserole

  Scallops And Cauliflower Mix

  Spiced Salmon

  Smoked Salmon And Tomatoes Salad

  Coconut Cream Shrimp

  Salmon And Mushroom Mix

  Cod Sweet Potato Chowder

  Simple Cinnamon Salmon

  Scallops And Strawberry Mix<
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  Baked Haddock

  Basil Tilapia

  Salmon Meatballs

  Tuna Cakes

  Indian Cod Mix

  Italian Shrimp

  Shrimp, Bamboo And Snow Peas Soup

  Lemony Mussels

  Dash Diet Dessert Recipes

  Fresh Parfait

  Delicious Peach Pie

  Simple Brownies

  Apple Tart

  Easy Chocolate Cake

  Apple Pancakes

  Easy Fudge

  Fruit Salad

  Black Bean Brownies

  Banana Cake

  Chocolate Pudding

  Coconut Mousse

  Mango Pudding

  Rhubarb Pie

  Fruit Skewers

  Berries Mix

  Blueberry Compote

  Summer Strawberry Stew

  Lemon Apple Mix

  Minty Rhubarb

  Nigella Mango Sweet Mix

  Blueberry Curd

  Lemon Cream

  Almond Peach Mix

  Fruits Stew

  Easy Pomegranate Mix

  Black Rice Pudding

  Peach Stew

  Coconut Cream

  Strawberries And Avocado Salad

  Blueberry Cream

  Apple Coconut Cupcakes

  Cinnamon Apples

  Pumpkin Bars

  Cold Cashew And Berry Cake

  Cold Carrot And Mandarins Cake

  Green Tea Cream

  Coconut Figs

  Lemony Banana Mix

  Cocoa Banana Dessert Smoothie

  Kiwi Bars

  Black Tea Bars

  Green Pudding

  Lemony Plum Cake

  Lentils Sweet Bars

  Lentils And Dates Brownies

  Rose Lentils Ice Cream

  Mandarin Pudding

  Cherry Stew

  Spiced Rice Pudding

  Apple Loaf

  Cauliflower Pudding

  Rhubarb Stew

  Almond Pumpkin Pudding

  Cashew Lemon Fudge

  Seeds Bars

  Chocolate Pomegranate Fudge

  Pumpkin Cream

  Green Apple Bowls

  Minty Grapefruit Stew

  Conclusion

  Introduction

  If your goal is to maintain an optimal health and to become a happier person, then you’ve definitely ended up in the right place!

  Today, you are about to discover the method which will help your life improve in no time!

  Yes, we’re talking about a diet but not just any diet! We’re talking about the Dash diet!

  The Dash diet stands for Dietary Approaches To Stop Hypertension. This diet will lower your blood pressure and improve your overall health in no time as long as you respect its main principles.

  Here are some other important health benefits brought by this amazing diet:

  It will decrease the risk of cancer

  It will lower your cholesterol

  It will decrease the risk of diabetes

  It will decrease the risk of osteoporosis

  It will help you lose the extra weight

  The main thing you have to do in order to achieve all these goals is to reduce the sodium intake to no more that 2300 mg per day and to start consuming healthier products.

  During this diet you can eat a lot of veggies, fruits, beans, nuts, healthy oils, low-fat dairy products, whole grains and cereals, poultry, fish, seafood and some lean meats but you have to give up most of the fat and sugar intake.

  You can also use canned ingredients to make you Dash meals but make sure you opt for low-sodium or no-salt-added ones.