DASH DIET COOKBOOK FOR TWO: A beginner's book to discover the best weight loss solution on the market for diabetics

Description

Are you looking for an effective diet to lose weight and improve your health? Have you tried several regimens, but they had no results? Then, keep reading and discover the solution! If you want to shed some pounds and improve your general health, the DASH diet is what you need. It is a revolutionary, evidence-based approach to healthy eating that has helped millions of people lose weight and get fit. This regimen works on long-term healthy eating habits and doesn’t force you to starve or battle constant cravings. Instead, it focuses on understanding food groups, controlling portion sizes, and ensuring you get the optimal potassium, calcium, magnesium, fiber, and protein levels. The present cookbook provides you with the tips and tricks you need to succeed on the DASH diet. It contains practical eating strategies and recipes, and it is filled with helpful information to keep you with your goal of feeling great. Nutrition experts have created this easy manual. Recipes range from breakfast to sides, desserts, and snacks. You can also find no-cook recipes, such as chicken salad and tuna salad. If you want to try something quick and easy, then this is definitely the book for you. You will also learn the main foods present in the DASH diet to understand better what foods to consume and which ones to avoid. This book covers: What can I eat? Breakfast recipes Sides Meat Desserts and snacks …And much more! The Dash Diet Cookbook for Two will teach you everything you need to know about this regimen so that you can take advantage of its excellent results. oduction Chapter 1. What Can I Eat? Suitable and Unsuitable Foods Allowed In Small Amounts Avoid As Much as Possible DASH Diet Shopping List Low GI Vegetables (1st Choice) (3 Servings/Day) Medium GI Vegetables (2nd Choice) Low GI Fruits (1st Choice) (2 Servings/Day) Medium GI fruits (2nd choice) Meat and Seafood (recommended) Dairy Products (Recommended) Dairy Products (not recommended) Fats / Oils (Approx. 2 tbsp. / Day) Nuts, Seeds, etc. (Approx. 20 g / Day) Drinks (recommended) - 2-3 l / Day Drinks (not recommended) How DASH Diet Helps You Lose Weight and Lower Blood Pressure Understanding the Food Groups Understanding Daily Proportions Salt Alternatives Sunflower Seeds Fresh Squeezed Lemon Onion Powder Black Pepper Powder Cinnamon Flavored Vinegar The Health Benefits of DASH Diet Lower Blood Pressure Helps Control Diabetes Chapter 2.Breakfasts Shrimp Skillet Coconut Yogurt with Chia Seeds Chia Pudding Egg Fat Bombs Morning “Grits” Scotch Eggs Bacon Sandwich Noatmeal Breakfast Bake with Meat Breakfast Bagel Egg and Vegetable Hash Cowboy Skillet Feta Quiche Bacon Pancakes Waffles Rolled Omelette with Mushrooms Quiche Lorraine 9 9 9 9 9 9 10 10 11 11 11 11 11 12 12 12 12 13 13 13 13 14 14 14 14 15 15 15 15 15 15 16 17 17 18 18 19 19 20 20 21 21 22 22 23 23 24 24 25 TABLE OF CONTENTS 3 Granola Cheddar Soufflé Mediterranean Omelette Chicken Fritters Eggs in Portobello Mushroom Hats Matcha Fat Bombs Salmon Omelet Black’s Bangin’ Casserole Hash Brown Bacon Cups Spinach Eggs and Cheese Fried Eggs Toasties Egg Baked Omelet Breakfast Omelet Coffee Donuts Taco Wraps Bistro Wedges Spinach Balls Cheese & Chicken Sandwich Bacon & Horseradish Cream Vegetable Toast Cinnamon Toasts Toasted Cheese Peanut Butter Bread Easy Blender Pancakes Three Beans Mix Creamy Cucumber Mix Bell Peppers Mix Sweet Potato Mash Bok Choy Mix Flavored Turnips Mix Lemony Fennel Mix Simple Cauliflower Mix Broccoli Mix Tasty Bean Side Dish Easy Green Beans Creamy Corn Classic Peas and Carrots Mushroom Pilaf Butternut Mix Sausage Side Dish Easy Potatoes Mix Black-Eyed Peas Mix Chapter 3. Seafood Steamed Salmon Teriyaki Easy Steamed Alaskan Cod Dill and Lemon Cod Packets Steamed Fish Mediterranean Style Steamed Veggie and Lemon Pepper Salmon Steamed Fish with Scallions and Ginger Steamed Tilapia with Green Chutney Creamy Haddock with Kale Coconut Curry Sea Bass Stewed Cod Filet with tomatoes Lemony Parmesan Shrimps Tuna ‘n Carrots Casserole Sweet-Ginger Scallops Savory Lobster Roll 26 26 27 27 28 28 29 29 30 30 31 31 32 32 33 33 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 46 46 47 47 48 49 49 50 50 51 51 52 52 53 53 54 54 55 55 4 Garlic ‘n Tomatoes on Mussels Lobster Tarragon Stew Easy Steamed Crab Legs Tasty Corn and Clam Stew Seafood Curry Recipe from Japan Steamed Asparagus and Shrimps Coconut Milk Sauce over Crabs Cajun Shrimp Boil Sautéed Savory Shrimps Sweet and Spicy Dolphin fish Filets Steamed Ginger Scallion Fish Simply Steamed Alaskan Cod Fish Jambalaya Greek Sea Bass with Olive Sauce Sardines with Green Pasta & Sun-Dried Tomatoes Saucy Cod with Mustard Greens Baked Cod with Parmesan & Almonds Fish Tacos with Slaw, Lemon and Cilantro Fried Oysters in the Oven Tuna with Greens and Blueberries -One Pot Roasted Old Bay Prawns Three-Minute Lobster Tail Crispy Salmon with Broccoli & Red Bell Pepper Easy Baked Halibut Steaks Mediterranean Tilapia Bake Omelet Wraps with Tuna Baked Trout and Asparagus Foil Packets Coconut Shrimp Bacon-Wrapped Scallop Cups -One Pot Sea Bass with Vegetables and Dill Sauce Grilled Tuna Steaks with Shirataki Pad Thai Country Club Crab Cakes Coconut Fried Shrimp with Cilantro Sauce Shrimp Stir-Fry Baked Salmon with Lemon and Mush Pan-fried Soft Shell Crab Chili Cod with Chive Sauce Pan-Seared Scallops with Sausage & Mozzarella Spanish Shrimp with a Hint of Garlic Crusted Salmon with Walnuts and Rosemary Mediterranean Salmon with Fennel and Sun-Dried Tomato Couscous Salad Cod with Roasted Tomatoes – Mediterranean style Shrimp Piccata with Zucchini Noodles Mediterranean Fish Soup Chapter 4. Poultry 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 56 56 57 57 58 58 59 59 60 60 61 61 62 62 63 63 64 64 65 65 66 66 67 67 68 68 69 69 70 70 71 71 72 73 74 74 75 75 76 76 77 77 78 78 79 80 81 81 82 83 83 84 84 85 85 86 86 5 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 Garlicky Zucchini-Turkey Casserole Casserole a La Chicken Enchilada Cilantro-Coconut Chicken Stew Turkey Legs in Thai Sauce Filling Turkey Chili Recipe Chicken Meatloaf with a Tropical Twist Chicken-Mushroom Casserole Pineapple Chicken Hawaiian Style Honey Sesame Chicken Chicken Cooked the Italian Way Italian Chicken Cacciatore Oregano-Basil Chicken Breast Filipino Style Chicken Adobo Stewed Chicken & Dried Cherries Chicken ‘n Ginger Congee Broccoli-Chicken Rice Ranch Risotto Chapter 5. Meat Spicy Beef Curry Pork Tenderloin with Apples and Sweet Potatoes Mexican Beef and Veggie Skillet Garlic Lime Marinated Pork Chops Oriental Stir Fry Cocoa-Crusted Pork Tenderloin Beef Kabobs with Pineapples Asian Beef and Zucchini Noodles Exotic Thai Steak Sweet and Spicy Edamame Beef Stew Filling Sirloin Soup Roast Rack of Lamb Garlic Pork Mix Paprika Pork with Carrots Ginger Pork and Onions Cumin Pork Pork and Greens Mix Thyme Pork Pan Marjoram Pork and Zucchinis Spiced Pork Coconut Pork and Celery Pork and Tomatoes Mix Sage Pork Chops Thai Pork and Eggplant Pork and Lime Scallions Balsamic Pork Pesto Pork Pork and Parsley Peppers Cumin Lamb Mix 87 87 88 88 89 89 90 90 91 91 92 92 93 93 94 94 95 95 96 96 97 97 98 98 99 99 100 100 101 102 103 104 104 105 105 106 106 107 107 108 108 109 109 110 110 111 111 112 112 113 113 114 114 115 115 116 116 117 6 Pork with Peaches Mix Cocoa Lamb and Radishes Beef and Sauerkraut Soup Recipe Meatballs and Mushroom Sauce Lamb Casserole Thai Beef Recipe Goulash Lamb and Mustard Sauce Beef Zucchini Cups Beef and Tzatziki Beef and Tomato Stuffed Squash Braised Lamb Chops Lamb with Fennel Beef and Eggplant Casserole Burgundy Beef Stew Recipe Beef Roast Lamb Chapter 6. Salads & Soups Easy Shrimp Salad Easy Veggie Soup Seafood Salad Caesar Salad Greek Chicken Salad Chicken Soup Pumpkin Soup Spicy Black Bean Soup Shrimp Soup Mayo-less Tuna Salad Chestnut Soup Pepper Pot Soup Quinoa & Avocado Salad Kale Salad with Mixed Vegetables Cream of Corn Soup Clam Soup Apple & Peach Salad Chicken, Apple & Basil Salad Curried Quinoa Sweet Potato Salad Banana Salad Chapter 7. Dressings, Sauces & Seasoning Pizza Sauce Marinara Sauce BBQ Sauce Enchilada Sauce Teriyaki Sauce Hoisin Sauce Hot Sauce Worcestershire Sauce Almond Butter Mayonnaise Seasoned Salt Poultry Seasoning Taco Seasoning Pumpkin Pie Spice Curry Powder 117 118 118 119 119 120 120 121 121 122 122 123 123 124 124 125 125 129 130 130 131 131 132 132 133 133 134 134 135 135 136 136 137 137 138 138 139 139 140 141 141 142 142 143 143 144 144 145 145 146 146 147 147 148 7 Chapter 8. Snacks Onion and Cauliflower Dip Delightful Bombs Pesto Crackers Zucchini Chips Avocado Dip Broccoli and Cheddar Biscuits Celery Sticks Delightful Cucumber Cups Egg Chips Cheese Burger Muffins Tomato Tarts Pizza Dip Prosciutto and Shrimp Appetizer Parmesan Wings Chapter 9. Desserts Coconut Spiced Apple Smoothie Sweet and Nutty Smoothie Orange and Peaches Smoothie Ginger Berry Smoothie Vegetarian-Friendly Smoothie ChocNut Smoothie Coco Strawberry Smoothie Egg Spinach Berries Smoothie Creamy Dessert Smoothie Sweet Buns Easy Macaroons Delicious Chocolate Truffles Coconut Pudding Pumpkin Custard Yummy Orange Cake Mug Cake Marshmallows Caramel Custard Chocolate Shake Smoothie Bowl Chapter 10. Extra Dash Diet Recipes Cheesy Ham Soufflé Mushroom and Cheese Scrambled Eggs Red Pepper Frittata Cream Cheese Pancakes Spicy Chorizo Baked Eggs Cheesy Taco Pie Sausage Egg Casserole Egg Bites Chorizo and Eggs Egg in the Avocado Egg, Bacon, and Cheese Cups Steak and Eggs Butter Coffee California Chicken Omelet Eggs Oopsie Rolls Shakshuka Rooibos Tea Latte Feta and Pesto Omelet Eggs Benedict 149 150 150 151 151 152 152 153 153 154 154 155 155 156 156 157 158 158 159 159 160 160 161 161 162 162 163 163 164 164 165 165 166 166 167 167 168 169 169 170 170 171 171 172 172 173 174 174 175 175 176 176 177 177 178 178 8 Egg Clouds Spicy Shrimp Omelet Egg Pizza Crust Coffee Egg Latte Buttery Egg Waffles Egg and Bacon Breakfast Muffins Egg Bacon Fat Bombs Soft Boiled Eggs with Butter and Thyme Chapter 11. 21 Day Meal Plan Conclusion 179 179 180 180 181 181 182 182 183 185