DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together

Description

Two hearts. One nutritious diet. No leftovers―the DASH weight loss program for two DASH (Dietary Approaches to Stop Hypertension) is a weight loss program promoted by the National Heart, Lung, and Blood Institute that’s confirmed to assist management hypertension. The 125 easy, tasty recipes in DASH Diet for Two are particularly designed for two individuals―making it straightforward for you to preserve your family wholesome, work collectively as a group, and keep away from meals waste. End the buildup of half-used components in your cupboards in addition to wasted leftovers with scrumptious recipes like Chicken Piccata and No-Bake Mad DASH Cookies, completely portioned to promote two wholesome hearts. Discover cheap, affordable, and balanced recipes for two, and enhance your weight loss program and your life-style. Inside DASH Diet for Two you’ll be taught: 80% Rule―There aren’t any you-absolutely-can-never-eat-that guidelines on this ebook. Try sticking to the consuming type more often than not (which means 80 p.c or extra). Studies present―The DASH weight loss program has been ranked Best Diet Overall for eight years in a row by U.S. News and World Report. Even extra advantages―A DASH weight loss program plan doesn’t simply decrease blood strain; it might probably additionally allow you to management your weight, handle blood sugar, and decrease ldl cholesterol. Team up towards hypertension with DASH Diet for Two. Title Page Copyright Page Dedication Contents Introduction Chapter One: The Dash Diet Demystified Chapter Two: Breakfast Healthy Start Yogurt Bowls On the Run Breakfast Smoothie Mean Green Morning Juice Cottage Cheese Smoothie with Peaches Whole-Grain Blueberry Banana Muffins Maple Quick Oats with Chia & Banana Super Veggie Scramble or Soft Taco Avocado Toast with Salmon & Tomato Ricotta Toast with Honey & Pistachios Veggie Frittata Superfood Egg Cups Sweet Potato Hash Ricotta French Toast with Sliced Pears Sleeping-In Overnight Oats Cinnamon Stuffed Sweet Potatoes Chapter Three: Soups and Salads Bibb Lettuce with Beets, Pears & Goat Cheese Fruit Salad with Honey-Drizzled Ricotta Caprese Tomato Salad Greek Orzo Salad with Cucumbers, Tomato & Feta Field Greens with Artichoke Hearts & Roasted Peppers DASH-Style Cobb Salad High Protein Spring Mix with Tuna & Egg Arugula Salad with Tuna & Roasted Peppers Bold Bean Shrimp Fiesta Salad Salmon-Topped Spinach Salad with Avocado Moroccan-Inspired Lentil Soup White Bean Soup with Chicken & Spinach Creamy Butternut Squash Soup Stuffed Pepper Soup Hearty Black Bean Chili Chapter Four: Snacks Protein-Powered Iced Coffee Berry Crunch Yogurt Parfait Spiced Roasted Chickpeas Lemony Bean Dip with Pita Triangles Crostini with Ricotta & Fig Jam Seedy Granola Squares Peanut-Powered Snack Bars Mixed Berry Muffins Whole-Wheat Cranberry Muffins Grilled Shrimp-Stuffed Poppers Chapter Five: Meatless Mains Moroccan-Inspired Tagine with Chickpeas & Vegetables Spaghetti Squash with Maple Glaze & Tofu Crumbles Stuffed Tex-Mex Baked Potatoes Lentil-Stuffed Zucchini Boats Baked Eggplant Parmesan Summer Barley Pilaf with Yogurt Dill Sauce Lentil Quinoa Gratin with Butternut Squash Brown Rice Casserole with Cottage Cheese Quinoa-Stuffed Peppers Black Bean Burgers Greek Flatbread with Spinach, Tomatoes & Feta Mushroom Risotto with Peas Loaded Tofu Burrito with Black Beans Fusilli Primavera Noodles with Mushrooms & Cabbage Simple Spinach Frittata Sugar Snap Noodles with Gingered Pesto Sweet Potato Rice with Spicy Peanut Sauce Vegetable Red Curry Chapter Six: Fish and Seafood Shrimp & Broccoli with Angel Hair Maple-Glazed Salmon Tilapia Tacos with Chipotle Cream Baked Haddock with Peppers & Eggplant Creamy Italian-Style Sea Scallops Tex-Mex Cod with Roasted Peppers & Corn Marinated Lime Grilled Shrimp Saucy Penne with Shrimp, Peas & Walnuts Angel Hair with Smoked Salmon & Asparagus Bass with Citrus Butter Seared Mahi-Mahi with Lemon & Parsley Pan-Fried Crusted Salmon with Mustard Panko Seared Ginger–Soy Ahi Tuna Greek-Style Cod with Olives & Tomatoes Pesto Tilapia Chapter Seven: Poultry Buffalo Chicken Mac ’n’ Cheese Chicken & Fresh Veggie Tacos Sheet Pan Chicken Thighs Chicken & Shrimp Jambalaya Quick Chicken Marsala Chicken Piccata with Vegetables Ginger-Marinated Chicken Thighs Peanut Chicken Stir-Fry Chicken Breast with Yogurt Sauce & Chopped Walnuts Creamy Chicken Breast with Spinach & Mushrooms Cheesy Chicken Pizza with Chili Oil & Pineapple Greek Sheet Pan Chicken Air-Fried Turkey Cutlets Turkey and Broccoli Alfredo Turkey and Spinach Stuffed Shells Herbed Roast Turkey Breast Chapter Eight: Pork and Beef Pork Quinoa Bowls with Avocado, Peppers & Tomatoes Pork Tenderloin Medallions with Dijon–Yogurt Sauce Pork Loin with Apples Pork Stir-Fry Lemon Caper Pork Cutlets Veal Marsala Skillet Meatballs Marinated Grilled Pepper Flank Steak 50-50 Burgers with Caramelized Onions Beef Fajitas Vegged-Up Beef Enchilada Casserole Rigatoni with Bolognese Sauce Slow-Cooker Beef Round with Vegetables Chapter Nine: Sides Beans and Greens Garlicky Roasted Broccoli Sautéed Zucchini with Onions Roasted Brussels Sprouts with Dried Cranberries Roasted Asparagus with Lemon Herbed Air-Fried Zucchini Planks Cauliflower Mash with Garlic-Yogurt Cream Brown Rice with Herbs de Provence Curried Vegetable Rice DASH Twice-Baked Potatoes Sweet Potato Steak Fries Roasted Potato Party Chapter Ten: Desserts and Sweets Greek Yogurt Key Lime Cups Pear Trifle Fruit Stuffed Baked Apples Mini Greek Yogurt Fruit Tarts Black Bean Brownies Chewy Oatmeal Cookies No-Bake Mad DASH Cookies Peanut Rice Crisp Bars Pumpkin Custard Banana Cocoa Drop Cookies Measurement Conversions References Acknowledgments About the Author