Dash Diet Cookbook: 365 Days of Heart-Healthy Recipes to Lower Your Blood Pressure & Lose Weight | Beginners Edition with 21 Day Meal Plan [2021 ed.]

Table of contents :
INTRODUCTION:
My Story: From Obese to Obes er ? And I'm On a Diet!?
Enter: The Life-Saving, Craving Crushing DASH diet
What Do I Get to Eat – What Do I Give Up?
The DASH Diet and The Rainbow
Allowable and Unallowable Foods
21 Day Meal Plan
BREAKFASTS
Summer Veg Brekkie Cup
Vanilla French Toast with Berry Sauce
Antioxidant Smoothie Bowl
Fragrant Shakshuka
Avo Trout Toastie
Veg Breakfast Taco
Colorful Citrus Smoothie
Raspberry Polenta Waffles
Stone Fruit Quinoa
Fruity Breakfast Muffins
Mushroom Frittata
Sweet Potato and Bean Fry Up
SALADS
Medley of Fruit with honeyed Ricotta
Mexican Chicken Salad
Spicy Cauliflower Lentil Salad
Nutty Artichoke Salad
Holiday Waldorf Salad
Thai Green Soybean Salad
Tuna and Peach Salad
Asian Shrimp Salad
Naval Tuna Salad
Greek Pasta Salad
Herbed Mung Bean Salad
POULTRY
Italian Style Rosemary Chicken
Nut-Crusted Chicken
Sweet Chili Chicken Wrap
Avo Chicken Tacos
Garlicky Asian Chicken
Balsamic Roast Chicken
Spicy Chicken Mac n Cheese
Mustardy Turkey Meatloaf
Crispy Turkey in Tomato Sauce
Cheesy Turkey filled Pasta Shells
Louisiana Turkey Burgers
SEAFOOD
Italian Style Parmesan Scallops
Haddock Tacos with Mexican Slaw
Summer Salmon Parcels
Lemony Dorado Tray Bake
Louisiana Spiced Blue Catfish
Freshwater Fish Casserole
Japanese Yellowfin Tuna
Seafood Paella with Green Veg
Cajun Crusted Trout
Cheesy Shrimp Pasta
Lemony Cod with Roast Veg
RED MEAT
Family Meatloaf
Peppered Filet with Red wine sauce
Chinese-Style Beef Stir-fry
Meatballs in Tomato Sauce
Sirloin cooked with Asian Rub
Spicy Enchilada Bake
Mediterranean Leg of Lamb
Parmesan Crusted Pork
Sweet & Sour Pork Chops
Middle American Pork and Beans
Pork Poke Bowl
Mustardy Pork Chops
Fancy Pork Fajitas
STEWS AND SOUPS
Spicy Chicken and Corn Soup
Vichyssoise Soup with a Twist
Chicken Minestrone
Pumpkin and Coconut Soup
Warming Meaty Soup
Spicy North African Soup
New England Clam Chowder
Spicy Beef Chili
Masala Chickpeas
New York Chowder
Fruity Chicken Curry
VEGETARIAN
North-African Garbanzo Bean Tagine
Cheesy Pasta Bake
Sweet and Spicy Lentil Buns
Chinese-Style Stir-fried Tofu
Black Bean Mushroom Burgers
Vegetarian Moroccan Spread
Nutty Stuffed Mushrooms
Chili Stuffed Baked Potatoes
Nutty Avocado Pesto Pasta
Risotto Style Brown Rice
SIDES
Italian Roast Mushrooms
Nutty Riced Vegetables
Crunchy Mustard Slaw
Stuffed Sweet Potatoes
Italian Beans and Endives
Buttermilk Mash
Coconut Creamed Corn
North-African Barley Dish
Garlicky Cauliflower Mash
Quick Veggie Rice
DESSERT
Berry Buttermilk Panna Cotta
Zesty Yogurt Pots
Peanut and Chocolate Squares
No-Bake Berry Tarts
Simple Pear Crumble
Spiced Fruity Cookies
Choco-Fudge Cookies
Pumpkin Pots
Coconut, Strawberries and Chocolate
Very-Berry Mug Cake
Moist Chocolate Brownies
Metric Equivalence Chart