Stone - 100 Dash Diet Recipes Youll Love

100 Dash Diet Recipes Youll Love

The Dash Diet Cookbook Youve Been Waiting For!

By

Martha Stone

Copyright 2018 Martha Stone

Kindle Edition

No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the autho r .

All ideas, suggestions and guidelines mentioned here are written for informative purpose s . While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own ris k . The author cannot be held responsible for personal an d/ or commercial damages in case of misinterpreting and misunderstanding any part of this Boo k .

Table of Contents

What is the Dash diet and why it gained so much popularity over the last few years? Why is this diet so recommended by professionals in the field? Dont worry, we are here to answer all your questions! You are about to discover why the Dash diet is the best one and why you should opt for it right away!

The Dash diet actually means trying a different approach to eating healthily and help prevent Hypertension. This means that this program will lower your blood pressure and it will improve your overall health and appearance. Also, this diet will lower your cholesterol levels, it will prevent the appearance of cancer, diabetes and osteoporosis. Last but not least, the Dash diet will help you lose weight in a healthy and safe manner.

So if this diet has caught your attention, then its probably best for you to know what you are your restrictions and what you can eat. The main goal of this diet is to reduce the sodium intake to more than 2300 mg per day.

The recipes within this book will show you how rich and delicious dash diet meals can truly by. You have to start eating more veggies, beans, nuts, fruits, healthy oil, low-fat dairy, cheese, grains, fish, poultry, seafood, fish and organic meat. As you can see, its pretty easy to follow a Dash diet! If you follow these simple rules, you will soon feel great and you will look incredible!

Now, all you have to do in order to get started with this new lifestyle is to get your hands on 100 Dash Diet Recipes Youll Love The Dash Diet Cookbook Youve Been Waiting For!.

Start your new day with some awesome and healthy breakfast recipes! Try our dash diet breakfast ideas! Enjoy them all!

Start a new day with a delicious muffin!

Preparation time: 10 minutes

Cooking time: 30 minutes

Servings:

Ingredients:

• 1 and cups coconut flour
• cup stevia
• 1 teaspoon baking powder
• teaspoon cinnamon powder
• teaspoon baking soda
• cup natural apple juice
• cup avocado oil+ a drizzle
• 1 egg
• 1 cup cranberries
• 2 carrots, grated
• 2 teaspoons ginger, grated

Method:

1. In a bowl, combine the flour with the stevia, baking powder, cinnamon, baking soda, apple juice, oil, egg, cranberries, carrots, ginger and pecans and stir really well.
2. Grease a muffin tray with a drizzle of oil, divide the muffin mix, introduce in the oven, cook at 375 degrees F for 30 minutes, divide them between plates and serve for breakfast.
3. Enjoy!

Nutrition: calories 192, fat 3, fiber 6, carbs 6, protein 6

These are light and delicious!

Preparation time: 10 minutes

Cooking time: 25 minutes

Servings:

Ingredients:

• 2 cups coconut flour
• 1 cup old-fashioned oats
• 1 teaspoon baking soda
• 1 teaspoon pumpkin pie spice
• 15 ounces pumpkin puree
• 1 cup coconut oil, melted
• 1 cup palm sugar
• 1 egg
• cup pepitas, roasted
• cup cherries, dried

Method:

1. In a bowl, combine the flour with oats, baking soda, pumpkin spice, pumpkin puree, oil, sugar, egg, pepitas and cherries, stir well, shape cookies out of this mix, place them on a lined baking sheet, introduce in the oven, bake at 350 degrees F for 25 minutes, divide between plates and serve for breakfast.
2. Enjoy!

Nutrition: calories 281, fat 12, fiber 3, carbs 14, protein 6

Its a delicious dash diet omelet for you to try this morning!

Preparation time: 10 minutes

Cooking time: 15 minutes

Servings:

Ingredients:

• 2 tablespoons olive oil
• A pinch of black pepper
• 3 ounces mushrooms, sliced
• 1 cup baby spinach, chopped
• 3 eggs, whisked
• 2 tablespoons low-fat cheese, grated
• 1 tablespoons cilantro, chopped

Method:

1. Heat up a pan with the oil over medium-high heat, add the mushrooms, stir, saut them for 5 minutes and transfer to a bowl.
2. Heat up the same pan over medium-high heat, add the eggs and black pepper and stir for 1-2 seconds.
3. Return the mushrooms, also add the spinach, the cheese and the cilantro, stir, spread into the pan, cook for 3-4 minutes, divide between plates and serve for breakfast.
4. Enjoy!

Nutrition: calories 209, fat 3, fiber 4, carbs 16, protein 8

Its a different breakfast combination! Try it right away!

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings:

Ingredients:

• 8 ounces low-fat cream cheese, soft
• 1 tablespoon stevia
• 1 teaspoon lemon zest, grated
• 4 whole wheat bread slices, halved and toasted
• 2 cups strawberries, sliced

Method:

1. In your blender, combine the cream cheese with the stevia and lemon zest, pulse and spread on 2 bread slices.
2. Add the mushrooms, top with the other bread slices and serve for breakfast.
3. Enjoy!

Nutrition: calories 171, fat 3, fiber 4, carbs 7, protein 4

These are rich and textured! They are a great dash diet breakfast idea!

Preparation time: 10 minutes

Cooking time: 30 minutes

Servings:

Ingredients:

• 1 cup quinoa
• 2 cups cauliflower, chopped
• 1 and cups chicken stock
• cup low-fat cheddar, shredded
• cup coconut flour
• 2 eggs
• A pinch of black pepper
• 2 tablespoons olive oil

Method:

1. In a pot, combine the quinoa with cauliflower, stock and pepper, stir, bring to a simmer over medium heat and cook for 20 minutes.