Baker - The Dash Diet Cookbook

THE DASH DIETCOOKBOOK The Comprehensive Low Sodium, Low-Fat Recipes To Lower Blood Pressure, Promote Weight Loss, And Help Prevent Diabetes NANCY BAKER All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. TABLE OF CONTENTINTRODUCTIONWht is th DASH Dt? Hgh bld rur affects more than a blln l wrldwd nd tht numbr is rising. In ft, the numbr f l wth hgh bld rur h doubled n th last 40 r a serious hlth concern, hgh bld rur lnkd to a higher rk f ndtn uh hrt d, kidney flur nd trk. A dt is thought t l a mjr role n th dvlmnt of hgh blood pressure, ntt nd lmkr hv ngnrd specific dietary strategies to help reduce t. Dtr Approaches t St Hrtnn, or DASH, is a dt rmmndd fr l wh wnt t prevent r trt hrtnn l knwn as high bld rur nd rdu their risk of hrt disease.

Th DASH dt fu on fruits, vegetables, whl grn and lean meats. The diet w rtd ftr researchers noticed that hgh blood pressure w muh l mmn in people who fllwd a lnt-bd diet, uh as vgn nd vegetarians. Tht wh th DASH diet mhz frut nd vgtbl while ntnng m ln rtn ur lk hkn, fh nd bn. Th diet is low n red mt, salt, added ugr and ft. Scientists blv that n f the mn rn l wth high blood pressure can bnft frm this dt bu it rdu lt intake. Th rgulr DASH dt rgrm nurg no mr than 1 teaspoon (2,300 mg) of dum r day, which is n line wth mt national gudln.

Th lwr-lt vrn rmmnd no mr thn 3/4 teaspoon (1,500 mg) of dum r day. PTNTL BNFT Beyond rdung bld rur, th DASH dt offers a number f tntl bnft, including wght loss and rdud nr rk. Th diet impacts ur bd in vrl w. Lwr Blood Pressure Bld pressure a measure f th force put n ur bld vessels nd rgn your bld thrugh thm. Nrml blood rur fr dult is a tl rur blw 120 mmHg and a diastolic rur below 80 mmHg. Th nrmll wrttn wth the tl bld rur bv the diastolic rur, lk th: 120/80.

Pl wth a blood rur rdng f 140/90 r considered to have hgh blood rur. Intrtngl, th DASH dt dmntrbl lowers blood rur n both healthy l nd th with high blood rur. M Ad Wght L Yu wll lkl xrn lwr blood rur n th DASH dt whthr r nt you l wght. Hwvr, f u lrd have hgh blood pressure, chances r you hv been dvd to lose wght. Th is bu th mr u wgh, the hghr ur blood pressure likely t be Given tht the DASH diet ut out a lt of hgh-ft, ugr fd, l m find tht th utmtll rdu thr lr ntk nd l weight. Othr l m hv t nul rtrt thr intake.

Ethr way, if u wnt to l weight n th DASH dt, ull still need t g n a calorie-reduced dt. Dr nr rk A recent review indicated that people fllwng th DASH diet hd a lower risk f m nr, including colorectal nd breast nr. Lowers metabolic ndrm rk Sm tud nt tht th DASH dt rdu ur risk f metabolic ndrm b up to 81%. Lwr dbt risk Th dt has been lnkd t a lwr risk f type 2 dbt. Some tud dmntrt tht it can mrv nuln rtn wll. THE DASH DIET RECIPES Th DASH dt (Dtr Approaches t St Hrtnn) m hl u lwr ur bld rur, lose weight, rdu ur dbt rk nd mrv ur vrll hlth. THE DASH DIET RECIPES Th DASH dt (Dtr Approaches t St Hrtnn) m hl u lwr ur bld rur, lose weight, rdu ur dbt rk nd mrv ur vrll hlth.

Th DASH dt ln is ll about fllng ur plate wth healthy, whlm fd like frut and vegetables, low-fat dr, whole (vru rfnd) grains nd ln rtn (ll poultry nd fh). Th DASH dt recipes mk hlth tng nd delicious. 1. ROASTED RT VEGETABLESWITH GOAT CHPOLENTAIngrdntPlnt 2 u lw-dum vgtbl or hkn brth cup polenta fine rnml r rn grt cup gt h 1 tbln extra-virgin olive oil or buttr tn khr lt teaspoon grund r Vegetables 1 tbln extra-virgin lv oil r buttr 1 lv grl, smashed 2 cups rtd rt vgtbl ( associated recipes) 1 tablespoon torn frh g 2 tn prepared pesto Frh rl fr garnish Directions 1. T rr polenta: Brng broth t a bl in a medium saucepan. Rdu heat to low nd grdull dd polenta (r cornmeal r grits), whisking vgrul t avoid lumng.

Cover nd cook fr 10 minutes. Stir, cover and ntnu kng untl thickened nd rm, but 10 minutes more. Str n goat h, l (or buttr), salt and r. 2. Meanwhile, t rr vgtbl: Heat l (or buttr) in a mdum kllt vr mdum ht. Add garlic nd cook, trrng, untl frgrnt, but 1 mnut.

Add roasted vgtbl nd k, trrng ftn, until htd through, 2 t 4 minutes. Stir n g nd cook until fragrant, but 1 mnut more. 3. Srv th vgtbl vr th lnt, td with t. Grnh wth rl, f drd. 2.

GRK CHICKEN WTHRTD SPRINGVGTBL & LMNVNGRTTIngredientsLmn Vngrtt 1 lmn 1 tbln lv l 1 tbln rumbld ft h tn hn Grk Chkn wthRtdSrng Vgtbl 2 (8 un) knl, bnl chicken brt hlv, ut n half lengthwise cup lght mnn 6 lv grl, mnd u panko brd rumb 3 tbln grated Parmesan h tn kosher lt tn blk pepper Nntk lv l cooking r 2 u 1-nh rgu 1 u sliced fresh rmn mushrooms 1 u halved grape tmt 1 tbln olive l Snd frh dill Directions 1. Prr vngrtt: Remove 1/2 teaspoon zest nd uz 1 tbln ju frm lmn. In a mll bwl whisk tgthr lmn zest nd ju nd th remaining ngrdnt. St aside. 2. Prr chicken nd vegetables: Place a 15x10-nh baking pan n oven.

Prht vn t 475 dgr F. 3. Mnwhl, ung th flt d of a meat mllt, flatten hkn btwn two of lt wrap untl 1/2 nh thk. 4. Place hkn n a medium bwl. Add mayonnaise and 2 of the garlic lv; tr to t.

In a shallow dh tr together brd rumb, h, 1/4 tn of th lt, nd 1/4 tn f th r. D hkn nt crumb mxtur, turnng t t. Lightly t t f hkn with cooking r. 5. In a lrg bowl mbn rgu, mushrooms, tomatoes, l nd the rmnng 4 cloves grl nd 1/4 teaspoon lt and r. 6.

Carefully l hkn n n end f ht n and place asparagus mxtur n thr nd f n. Rt 18 to 20 mnut r until chicken dn (165 dgr F) nd vgtbl r tndr. 7. Drizzle chicken nd vgtbl wth vngrtt nd rnkl wth dll. 3. CHICKEN & VEGETABLE PENNEWTH PRL-WLNUT PESTOIngredients cup chopped wlnut 1 u lghtl kd parsley lv 2 cloves garlic, ruhd nd peeled tn plus 1/8 tn salt teaspoon grund r 2 tablespoons lv oil cup grtd Parmesan cheese 1 cups hrddd r ld cooked knl hkn breast (8 oz.) 6 un whole-wheat nn r full pasta (1 3/4 cups) 8 un green beans, trmmd and hlvd rw (2 u) 2 cups cauliflower florets (8 z.) Directions 1.

Bring a lrg t of water t a bl. 2. Pl walnuts n a small bowl and mrwv on High untl frgrnt nd lghtl ttd, 2 to 2 1/2 mnut. (Alternatively, tt th wlnut n a small dr kllt vr mdum-lw heat, trrng ntntl, untl frgrnt, 2 t 3 mnut.) Transfer t a lt nd let cool. St 1/4 cup d for topping. 3.

Combine th rmnng 1/2 cup walnuts, rl, grl, lt, and pepper n a food rr. Pr until th nuts are grund. Wth the motor runnng, grdull dd l thrugh th fd tube. Add Parmesan and ul until mixed in. Sr the t nt a lrg bowl. 4. 4.

Meanwhile, k pasta n th blng water fr 4 mnut. Add green bn nd ulflwr; cover and k untl th t is al dente (lmt tender) nd th vegetables r tender, 5 t 7 minutes mr. Before drnng, ut 3/4 cup f th cooking wtr and tr t nt the t-hkn mxtur t warm t slightly. Drn th pasta nd vgtbl nd dd to th t hkn mxtur. Toss to t wll. f th rrvd wlnut. 4. 4.

WLNUT-RMR CRUSTEDSALMONIngrdnt 2 teaspoons Djn mutrd 1 clove grl, mnd tn lemon zt 1 teaspoon lmn ju 1 tn hd frh rosemary teaspoon honey tn khr lt teaspoon crushed rd r 3 tablespoons nk brdrumb 3 tbln fnl hd walnuts 1 tn xtr-vrgn olive l 1 (1 pound) knl salmon fllt, frh r frozen Olv l cooking r Chd fresh rl and lmn wdg fr grnh Drtn 1. Prht vn t 425 dgr F. Ln a lrg rimmed baking sheet with rhmnt r. 2. Combine mutrd, garlic, lmn zt, lemon ju, rosemary, hn, lt and ruhd red r n a mll bwl. 3. 3.

Pl lmn on th prepared bkng ht. Srd the mutrd mixture vr th fh nd sprinkle wth the nk mxtur, rng to adhere. Lghtl t wth kng r. 4. Bake untl th fish flk l wth a frk, but 8 t 12 minutes, depending on thkn. 5.