Martha Stone - Everyday Dash Diet Cookbook: A Collection of 30 Quick and Healthy Dash Recipes for Maintaining Healthy Life

Everyday Dash DietCookbook

A Collection of 30 Quick and HealthyDash Recipes for Maintaining Healthy Life

Copyright 2015 MarthaStone

Smashwords Edition

This ebook is licensed for your personalenjoyment only. This ebook may not be re-sold or given away toother people. If you would like to share this book with anotherperson, please purchase an additional copy for each recipient. Ifyoure reading this book and did not purchase it, or it was notpurchased for your use only, then please return to your favoriteebook retailer and purchase your own copy. Thank you for respectingthe hard work of this author.

Martha Stone is a chef and alsocookbook writer. She was born and raised in Idaho where she spentmost of her life growing up. Growing up in the country taught herhow to appreciate and also use fresh ingredients in her cooking.This love for using the freshest ingredients turned into a passionfor cooking. Martha loves to teach others how to cook and she lovesevery aspect of cooking from preparing the dish to smelling itcooking and sharing it with friends.

Martha eventually moved to California and metthe love of her life. She settled down and has two children. She isa stay at home mom and involves her children in her cooking as muchas possible. Martha decided to start writing cookbooks so that shecould share her love for food and cooking with everyone else.

You can also check out my blog at: http://martha-stone.blogspot.com

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A little knowledge of nutrition and foodscan help a lot in DASH diet cooking. Foods which are rich in sodiumshould be avoided and fresh fruits, vegetables, nuts, white meatand low fat dairy should be added in daily diet.

In Everyday DASH diet Cookbook, I havespecifically designed 30 easy to follow recipes which are perfectfor DASH cooking. People who need a healthy diet plan can choosefrom a variety of delicious yet low calorie recipes starting fromsoups and starters to drinks and desserts. All recipes in this bookare put together in such a way that is not only healthy but alsooffers a good balance of nutrients. A DASH diet is renowned dietall over the world which is not only adopted by hypertensive peoplebut also by weight watchers. Therefore this book also provides DASHdiet weight loss solution.

I hope this collection of my recipes is amotivational journey for you all and I hope you all gain as muchbenefits and joy as I have.

Happy reading DASH diet cookbook and DASHdiet weight loss solutions!!!

Healthy yet delicious! Smoothies are idealenergy boosters for the whole day. This easy to make fresh smoothieis a good way to maintain right balance of health and nutrition inour diet.

Serves: 1-2

Preparation Time: 5 Minutes

Ingredients:

• Fruits (fresh or frozen) 1 cup

• Low fat yogurt 1 cup

• Skimmed milk cups

• Honey/ artificial sweetener 1 tsp(optional)

Method:

1. Cut fruit into chunks or slices.

2. Blend all the ingredients well.

3. Garnish with your favorite fruit slice andserve immediately.

This tea is a traditional recipe of Kashmir,Pakistan. It is usually enjoyed in winters or on special occasions.This is usually a bit salty but in some areas sugar is used toadjust flavor of tea. It can also be enjoyed without both i.e.sugar and salt.

Serves: 3-4

Preparation Time: 10 Minutes

Cooking Time: 25-30 Minutes

Ingredients:

• Green tea leaves 1 tsp.

• Skimmed milk 3 pints

• Powdered milk cup

• Fennel seeds tsp.

• Cloves 2

• Cinnamon sticks 2

• Nutmeg powder 1/3 tsp.

• Mace powder 1/3 tsp.

• Green cardamom 2

• Star anise 1

• Pink food color few drops

• Pistachios chopped for garnishing

Method:

1. Bring milk to boil.

2. Add all ingredients leaving pistachios forgarnishing.

3. Let it simmer at low heat for at least 20-30minutes or when the milk is reduced from 3 to 2 pints.

4. Sieve the tea and pour in mugs.

5. Garnish with pistachios, enjoy itsgoodness.

This recipe is a simpler version of ordinarychicken soup with added ingredient, rice. It makes this brothdifferent and interesting. An ideal winter soup which doubles as ahealthy meal in a cup.

Serves: 3-4

Marinating Time: 30 Minutes

Cooking Time: 20-25 Minutes

Ingredients:

• Chicken (Cut into long strips) 7 oz

• Green chilies (chopped) 4-6

• Boiled rice 3 tbsp

• Lemon juice 1 tbsp

• Carrot (julienne) 1 small

• Chicken stock 4 cups

• Scallions (chopped to garnish) 1 tbsp

• Olive oil 1 tbsp

• Corn flour 1 tbsp

• Vinegar I tsp

• Soy Sauce tsp

Method:

1. Marinate chicken strips with oil, vinegar,corn flour and soy sauce. Put aside for 30 minutes.

2. In a separate pan, simmer stock.

3. When stock is about to boil add chicken,carrots and green chilies. Let is simmer for 15 minutes.

4. Now add lemon juice.

5. At the end, add rice and cook for 5 minuteson a low flame.

6. Garnish with scallion.

7. Soup is ready to serve with soy sauce andvinegar.

Carrots are low in calories, high innutrition and loaded with vitamins and minerals. If you areentering the world of healthy eating, this soup is a healthychoice!

Serves: 4-6

Preparation Time: 10 Minutes

Cooking Time: 25 Minutes

Ingredients:

• Carrots (peeled and cut into chunks) 35oz

• Potatoes (peeled and cut into chunks) 1cup

• Chicken stock 4 cups

• Milk cup

• All spice a pinch

• Paprika powder a pinch

• Cumin seeds (toasted) a pinch

• Fresh orange juice cup

• Coriander leaves for garnishing

Method:

1. In a pressure cooker, put carrots, potatoes,chicken stock, all spice, paprika and cumin seeds. Cook for 25minutes.

2. If you choose to cook in a pan, cook untilthe carrots and potatoes are tender and soft.

3. Blend it to have a smooth and runningconsistency.

4. Return to the pot, add milk and orangejuice.

5. Garnish with few fresh coriander leaves andserve hot.

This recipe is a classic starter for anyspecial dinner. I can guarantee, this recipe disappears as quicklyas it is made. Usually in this recipe strips are deep fried but weare following a DASH program so it is baked with very less oil.

Serves: 4-5

Preparation Time: 5 minutes

Marinating Time: 15 Minutes

Baking Time: 20-25 Minutes