Hayes - Dash Diet Cookbook for Two: Healthy, Delicious Recipes to Enjoy Cooking for Two

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DASH DIET
COOKBOOK
FOR TWO

Healthy, Delicious Recipes to Enjoy Cooking for Two

Samuel Hayes

Copyright 2022 by Samuel Hayes
All rights reserved.

TABLE OF CONTENTS

INTRODUCTION

Although the Dash Diet has been around for a long period of time, it has just recently acquired considerable recognition. It was initially developed by the National Heart, Lung, and Blood Institute to treat hypertension. It eventually developed into a weight-loss program as well. Dietary Approaches to Stop Hypertension is the full name of the diet. It is a low-calorie diet that is intended to help you lose weight and improve your cardiovascular health.

It was created for those who suffer from hypertension. Even if your blood pressure is within normal ranges and you want to lose weight without losing muscle, you can follow this diet. The DASH diet is a fairly balanced diet that was developed in accordance with National Dietary Recommendations. This is a low-fat, low-sodium, and low-cholesterol diet that is high in fiber, potassium, and magnesium; all of these nutrients have been shown to benefit blood pressure control. The DASH diet is a straightforward concept. You will not have to give up many of your favorite meals; they are quite easy to include in your regular routine, and you can consume them without experiencing any adverse effects.

What distinguishes this diet from others is that it is a healthy diet that was initially developed and tested with the explicit goal of being extremely effective at lowering blood pressure. The diet is extremely well-balanced, and you will have a large range of items to pick from. The concepts of the DASH diet emphasize the consumption of vegetables, fruits, whole grains, and fat-free or low-fat dairy products. Additionally, the diet is high in omega-3 fatty acids. The DASH diet is particularly effective because it is not restricted to blood pressure control and has been shown to be an incredibly effective method of weight loss. The purpose of this diet is to reduce sodium, cholesterol, and "bad" fats; thus, it is something that everyone may utilize, regardless of where they are on their weight loss journey.

Although this diet is quite simple to follow, the following advice may prove beneficial. Reduce your intake of high-fat dairy items, which include milk, ice cream, and cheese, and increase your intake of high-fiber foods, which will help you feel fuller and thus allow you to eat fewer calories. Consume colorful greens and fiber-rich foods, such as vegetables, on a daily basis. Consume a sufficient amount of fishthis is a simple task that may be easily incorporated into your daily diet. Fish is extremely nutritious and has a plethora of beneficial components. Consume less salt and sugarthese items add to the overall cost of your purchase. Consider buying goods that include less sodium and sugar.

This diet will aid in weight loss and has no known adverse effects. This is why the DASH diet has gained popularity over time. It is a straightforward diet that works and is an excellent choice for weight loss, but it does not cause you to lose muscle. The DASH diet is not about calorie restriction; it is about incorporating a variety of easy, ordinary meals into your daily routine. This is a nutritious diet with a specific objective in mind.

CHAPTER 1 DASH DIET

A dietary plan called DASH (Dietary Approaches to Stop Hypertension) is designed to reduce or control high blood pressure. The Dietary Approach to Stop Hypertension (DASH) stresses foods that are low in sodium as well as foods high in potassium, magnesium, and calcium, all of which lower blood pressure. Low-fat dairy and fruit items, whole grains, fish, and chicken are all included in the DASH diet's menus. It has a limited selection of red meat, desserts, and sugary drinks. When it comes to the DASH diet, many people aren't sure how to make it work in their everyday routines.

Bear in mind that on any given day, you may have a few more or fewer servings of a particular food group. As long as the average over a few days or a week is within the required range, it is usually fine. There is one major exception in the case of sodium. Maintain a salt intake that is as close to the daily limit as possible. Also, keep in mind that the nutrition info al information may be different based on the brand of ingredients you use or the changes you make to your meal preparation. So, keep that in mind.

The diet is simple:

• Increase your intake of veggies, fruits, and low-fat dairy products.
• Reduce your intake of foods high in saturated fat, cholesterol, and trans fats.
• Increase your intake of fish, whole grains, poultry, and nuts.
• Reduce your intake of sodium, sweets, sugary beverages, and red meat.

Dash Diet Tips

• At lunch and dinner, include a serving of vegetables.
• Include a serving of fruit with each meal or snack. While canned and dried fruits are convenient, make sure they don't have any added sugar.
• Use half the amount of butter, margarine, or salad dressing that you normally use and low-fat or fat-free condiments.
• Consume low-fat or skim dairy products in place of full-fat or cream whenever possible.
• Limit yourself to 6 ounces of beef every day.
• Increase your intake of veggies and dry beans.
• Instead of chips or sweets, snack on unsalted pretzels or almonds, raisins, fat-free and low-fat yogurt, frozen yogurt, unsalted, plain popcorn without butter, and raw veggies.
• Read food labels to select sodium-free items.

Chapter 2
Breakfast Recipes

COCONUT YOGURT WITH CHIA SEEDS

Prep Time: 2 hours | Cook Time: 10 minutes | Servings: 2

Ingredients

• 1 probiotic capsule, yogurt capsule
• 1 cup of coconut milk
• 1 tablespoon of coconut meat
• 4 tablespoons of chia seeds

Method

1. Put coconut milk in a pan and heat it to 108F.
2. Then, put it in a probiotic capsule and stir it all the way through. Close the lid and let the coconut milk sit for about 40 minutes, then stir it up.
3. Shred the coconut meat while you're doing that.
4. When the time is up, put the milk mixture in the cheesecloth and squeeze it to get the milk out.
5. Leave it like this for another 40 minutes, or until the liquid from the yogurt has been squeezed out of it.
6. Finally, pour the yogurt into the serving cups.
7. Add chia seeds and coconut meat to each glass and mix well.
8. Serve.

Nutrition Info

• Calories: 177
• Fat: 16.9 g
• Fiber: 3.9 g
• Carbs: 6.5 g
• Protein: 2.6 g

OPEN-FACE BREAKFAST SANDWICH

Prep Time: 10 hours |Cook Time: 4 minutes | Servings: 2

Ingredients

• 2,2-ounce slices of bread, toasted
• Cooking spray
• 1/3 cup part-skim ricotta cheese
• 1 ounce grated cheese (Parmigiano-Reggiano)
• 1 cup arugula
• tablespoon olive oil .divided
• teaspoon fresh lemon juice

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