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Nancy S Hughes - Dinner in a Dash: 75 Fast-To-Table and Full-Of-Flavor Dash Diet Recipes from the Instant Pot or Other Electric Pressure Cooker

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Dinner in a Dash: 75 Fast-To-Table and Full-Of-Flavor Dash Diet Recipes from the Instant Pot or Other Electric Pressure Cooker: summary, description and annotation

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Keep your body in tip-top shape with the one diet that all doctors love--and with the speed and convenience of pressure-cooking!The DASH Diet, developed at the National Institutes of Health in the US, is a low-salt, low-sugar, low-fat diet that is good for everyone--but especially for people with heart disease, hypertension, diabetes, or excessive weight. Thats a lot of us! Remarkably, nearly one-half of the population has one or more of those health issues. For those who luckily do not, the DASH diet is a terrific way to keep your body in optimum health and to ward off problems down the road. The DASH diet is the diet most often recommended by cardiologists.Until now, there has been no cookbook for tasty and fast DASH meals in the Instant Pot or other electric pressure cooker (or multi-cooker). In Dinner in a DASH, veteran healthy-cookbook author Nancy S. Hughes delivers 75 recipes that get you from here to a nutritious and delectable dinner in a flash. Youll get all the minerals and proteins you need without an excess of saturated fats, salt, or sugar.These are delicious meals that dont compromise on flavor. From a homey and comforting Marinara Chicken with Parmesan to an adventuresome plate of Shrimp-Stuffed Poblano Peppers, and from an elegant Salmon on Spinach with Tarragon Mustard Sauce to a casual and carefree Flank Steak with Mushrooms, youll do your body a world of good while enjoying every minute. Each of the recipes comes with complete nutritional data, and the book opens with a wealth of tips and tricks for mastering the Instant Pot and other electric pressure cookers. For fast and easy dinners full of flavor and nutrients, this is an indispensable book.

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DINNER IN A DASH 75 Fast-to-Table and Full-of-Flavor DASH Diet Recipes from - photo 1

DINNER

IN A

DASH

75 Fast-to-Table and Full-of-Flavor

DASH Diet Recipes from the Instant Pot or Other Electric Pressure Cooker

Nancy S. Hughes

INTRODUCTION DASH Diet and Pressure Cooker Basics What is the DASH Diet The - photo 2

INTRODUCTION DASH Diet and Pressure Cooker Basics What is the DASH Diet The - photo 3
INTRODUCTION:
DASH Diet and Pressure Cooker Basics
What is the DASH Diet?

The letters D-A-S-H stand for Dietary Approaches to Stop Hypertension. Doctors strongly recommend the DASH Diet for people who have heart disease; they highly recommend it for people who are at risk for heart disease; and they just plain recommend it for anyone who doesnt ever want to get heart diseasewhich is just about everyone!

Recipes that adhere to the DASH Diet, which includes all of the recipes in this book, are created to help lower or control high blood pressure and cholesterol levels. They do this by emphasizing foods that are lower in sodium and rich in nutrients, such as potassium, magnesium, and calcium. Both high blood pressure and high cholesterol are major risk factors for heart disease.

Bring Down That Sodium a Little

Cutting back on your sodium intake does not mean sacrificing flavor, nor does it mean making more work for yourself by having to prepare more ingredients to replace that salt. What it actually means is that you are introducing a boatload of new flavors while letting the electric pressure cooker (not you) do the work! We all know that no salt or low salt recipes can be flavorless, but it doesnt have to be that way. By using readily available, normal ingredients found in your local grocery store and simple techniques with the pressure cooker, the flavors of your dish will intensify without overdoing the salt youll see!

The trick is also knowing how and when to add sodium to make it more pronounced, so you can use less sodium and it wont get hidden or lost during the cooking process.

Sodium control is very important. Most of us know that theres tons of sodium in processed foods. But do you also know that items you may think are healthy, like lite salad dressings, bottled salsas and spaghetti sauce, pouches of rice, canned veggies, pickles, and even ketchup, are loaded with sodium? Even those healthy-sounding canned soups, chicken and turkey lunch meats and sausages, meatless patties, and some frozen veggies with light sauces can be through the roof with sodium levels!

According to the DASH guidelines, the limit of sodium for a meal ranges from 500 mg to 700 mg, depending on which diet is chosen. My goal was to develop recipes that stayed around 500 mg of sodium per serving. So whether you have a sodium limit per meal of 500 mg or 700 mg, all of the recipes in this book are for you!

Pump Up Those Nutrients!

While taking control of your sodium intake, its important to incorporate nutrient-rich ingredients into your dishes. This does not have to make you feel like you are being restricted; it is actually introducing new flavor profiles and new taste sensations.

One way to do this is to give those fruits and veggies more attention. Put them in the spotlight and include more in each dish to add vitamins, minerals, fiber, and color. How theyre cut or roughly mashed can give character and texture to a dish. Give them some personality and youll find that you have a lot of options you never considered before.

Foods high in potassium, magnesium, and calcium are particularly important. Some of the foods listed below provide more than one of these nutrientsan extra bonus in nutritional benefits, for sure. Every single recipe contains ingredients that are rich in potassium, magnesium, and/or calcium.

FOODS HIGH IN POTASSIUM

Potassium helps control your blood pressure. With the aid of your kidneys, potassium helps remove extra sodium from your body through your urine. Potassium helps the walls of your blood vessels relax or loosen up. When theyre too tense or rigid, it can lead to high blood pressure, which can cause heart problems. Getting enough potassium is good for your heart.

You also need enough potassium for good muscle health, so that your muscles can flex and contract the way they should (dont forget that your heart is also a muscle!). And your nerves need potassium so that they can function properly. Foods that are high in potassium include the following:

Dried fruits, such as apricots, dates, raisins, figs, and apples

Wild-caught salmon, mahi-mahi, tuna, halibut, cod, and trout

Beans, peas, and other legumes, especially large white beans, pinto beans, kidney beans, edamame, and lentils

Avocado

Potatoes (sweet and white)

Acorn, butternut, and zucchini squash

Spinach, Swiss chard, kale, and collard greens

Cucumbers

Eggplant

Pumpkin

Broccoli

Low-fat yogurt, cream cheese, milk, and buttermilk

Mushrooms (all varieties)

Banana, kiwi, cantaloupe, pomegranate, and cherries

FOODS HIGH IN MAGNESIUM

Magnesium is an important mineral that your body needs in order to function. It produces energy and regulates blood sugar and chemical reactions in the body. Magnesium helps maintain the proper levels of other minerals, such as calcium, potassium, and zinc. Your heart, muscles, and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones. Foods that are high in magnesium include the following:

Dark leafy greens, such as spinach, Swiss chard, kale, turnip greens, and collard greens

Seeds, especially sesame, flax, chia, pumpkin, hemp, and sunflower

Lentils and beans, especially lima, navy, and black beans

Whole grains, such as quinoa, whole wheat pasta, brown rice, barley, and wild rice

Fish, such as mackerel, salmon, halibut, tuna, and cod

Nuts, especially peanuts, almonds, cashews, pine nuts, walnuts, and pecans

Dark chocolate: baking chocolate (100% cocoa) and dark chocolate (85% cocoa or more)

Nonfat and low-fat yogurt, skim milk, and reduced-fat cheese

Avocado

Bananas

Bran cereal

Simple No-Salt Side Dishes and Salads

For an easy side or refreshing salad, try various fruitsapple slices, orange sections, berries, melon slices, sliced kiwi, mango chunks, pineapple spears, grapes, and banana sliceswith a splash of lemon, lime, or orange juice. You can always add a bit of grated lemon zest, grated ginger, or chopped fresh mint or cilantro, too. All add lots of flavor and are completely salt-free!

For a savory side dish or salad, try various raw veggiesbroccoli florets, grape tomatoes, cucumber spears, avocado halves (limit / per serving), bell pepper strips, matchstick carrots, spring greens, or any dark leafy greenstopped with a teaspoon of vinegar or lemon juice, a teaspoon of oil (such as extra virgin olive oil or canola), and chopped fresh herbs (such as cilantro, basil, or dill).

FOODS RICH IN CALCIUM

Calcium helps support bone health, may help prevent cancer, aids in weight management, and improves blood pressure and heart health. Calcium helps blood vessels tighten and relax when they need to. Foods that are high in calcium include the following:

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