Timeo Henry - Dash Diet Cookbook: 500 Quick and Easy Dash Diet Recipes for Beginners and Pros with 4-Week Meal Plan
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- Book:Dash Diet Cookbook: 500 Quick and Easy Dash Diet Recipes for Beginners and Pros with 4-Week Meal Plan
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Table of Contents
Searching for a great diet might be a difficult task these days because there are so many available options and because you need to make the right decision. One of the most healthy dietary options you have these days is the Dash Diet. This great lifestyle will help you obtain an optimal health and look amazing in a matter of days.
Are you curious to find out more about the Dash diet? Then check out what we found out about it.
The Dash diet stands for Dietary Approaches to stop hypertension. This diet will not only help you look better but it will lower your blood pressure and improve your immune system and overall health.
This great diet will also lower your cholesterol levels, it will decrease the risk of cancer and diabetes.
You will achieve all these improvements by reducing the sodium intake to no more than 2300 mg per day.
The Dash diet is not a restrictive one and there are so many great and tasty foods you can consume when following it.
So, if you opt for a Dash diet, you get to consume a lot of fresh veggies, beans, nuts, seeds, beans, grains, cereals, low-fat and non-fat dairy, fish, seafood, poultry and lean meats.
You will have to use only low-sodium and no-salt-added canned products and you have to forget about consuming sugar and fatty ingredients.
As you can see, the Dash diet is pretty easy to follow and there are so many great Dash diet dishes you can make.
All you have to do in order to successfully follow the Dash diet is to get your hands on a copy of this useful dash diet cookbook.
You will discover here the best Dash diet breakfasts, lunch recipes, side dishes, snacks, meat based meals, poultry and seafood ones but also some tasty Dash diet dessert you can try at home.
So, what are you waiting for? Get your hands on a copy of this simple, clear and original dash diet cooking journal and start your Dash diet right away. You will soon feel and look great!
Preparation time: 6 hours and 10 minutes
Cooking time: 0 minutes
Servings:
Ingredients:
- 1 tablespoon chia seeds
- cup almond milk
- 2 tablespoons natural peanut butter
- 1 tablespoon stevia
- cup gluten-free oats
- 2 tablespoons raspberries
Directions:
- In a mason jar, combine the oats with the chia seeds and the other ingredients except the raspberries, stir a bit, cover and keep in the fridge for 6 hours.
- Top with the raspberries and serve for breakfast.
Nutrition: calories 454, fat 23.9, fiber 12, carbs 50.9, protein 14.6
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings:
Ingredients:
- 2 cups almond flour
- teaspoon baking soda
- cup cranberries, dried
- cup sunflower seeds
- cup apricots, chopped
- cup walnuts, chopped
- cup sesame seeds
- 2 tablespoons stevia
- 1 egg, whisked
Directions:
- In a bowl, combine the flour with the baking soda, cranberries and the other ingredients and stir well.
- Shape a square dough, roll onto a floured working surface and cut into 16 squares.
- Arrange the squares on a baking sheet lined with parchment paper and bake the scones at 350 degrees F for 12 minutes.
- Serve the scones for breakfast.
Nutrition: calories 238, fat 19.2, fiber 4.1, carbs 8.6, protein 8.8
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings:
Ingredients:
- 1 cup almond butter
- cup stevia
- 1 teaspoon vanilla extract
- 2 bananas, peeled and mashed
- 2 cups gluten-free oats
- 1 teaspoon cinnamon powder
- 1 cup almonds, chopped
- cup raisins
Directions:
- In a bowl, combine the butter with the stevia and the other ingredients and stir well using a hand mixer.
- Scoop medium moulds of this mix on a baking sheet lined with parchment paper and flatten them a bit.
- Cook them at 325 degrees F for 15 minutes and serve for breakfast.
Nutrition: calories 280, fat 16, fiber 4, carbs 29, protein 8
Preparation time: 10 minutes
Cooking time: 7 hours
Servings:
Ingredients:
- 2 apples, cored, peeled and cubed
- 1 cup gluten-free oats
- 1 and cups water
- 1 and cups almond milk
- 2 tablespoons swerve
- 2 tablespoons almond butter
- teaspoon cinnamon powder
- 1 tablespoon flax seed, ground
- Cooking spray
Directions:
- Grease a slow cooker with the cooking spray and combine the oats with the water and the other ingredients inside.
- Toss a bit and cook on Low for 7 hours.
- Divide into bowls and serve for breakfast.
Nutrition: calories 149, fat 3.6, fiber 3.9, carbs 27.3, protein 4.9
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings:
Ingredients:
- 2 bananas, peeled and mashed
- 1 cup almond milk
- 1 teaspoon vanilla extract
- cup pure maple syrup
- 1 teaspoon apple cider vinegar
- cup coconut oil, melted
- 2 cups almond flour
- 4 tablespoons coconut sugar
- 2 teaspoons cinnamon powder
- 2 teaspoons baking powder
- 2 cups blueberries
- teaspoon baking soda
- cup walnuts, chopped
Directions:
- In a bowl, combine the bananas with the almond milk, vanilla and the other ingredients and whisk well.
- Divide the mix into 12 muffin tins and bake at 350 degrees F for 25 minutes.
- Serve the muffins for breakfast.
Nutrition: calories 180,, fat 5, fiber 2, carbs 31, protein 4
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings:
Ingredients:
- 1 cup almond flour
- 1 tablespoon flaxseed, ground
- 2 cups coconut milk
- 2 tablespoons coconut oil, melted
- 1 teaspoon cinnamon powder
- 2 teaspoons stevia
Directions:
- In a bowl, combine the flour with the flaxseed, milk, half of the oil, cinnamon and stevia and whisk well.
- Heat up a pan with the rest of the oil over medium heat, add cup of the crepes batter, spread into the pan, cook for 2-3 minutes on each side and transfer to a plate.
- Repeat with the rest of the crepes batter and serve them for breakfast.
Nutrition: calories 71, fat 3, fiber 1, carbs 8, protein 1
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings:
Ingredients:
- 2 eggs, whisked
- 4 tablespoons almond milk
- 1 cup full-fat yogurt
- 3 tablespoons coconut butter, melted
- teaspoon vanilla extract
- 1 and cups almond flour
- 2 tablespoons stevia
- 1 cup blueberries
- 1 tablespoon avocado oil
Directions:
- In a bowl, combine the eggs with the almond milk and the other ingredients except the oil and whisk well.
- Heat up a pan with the oil over medium heat, add cup of the batter, spread into the pan, cook for 4 minutes, flip, cook for 3 minutes more and transfer to a plate.
- Repeat with the rest of the batter and serve the pancakes for breakfast.
Nutrition: calories 64, fat 4.4, fiber 1.1, carbs 4.7, protein 1.8
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings:
Ingredients:
- cup cashews
- cup water
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