Marla Heller - The Everyday DASH Diet Cookbook: Over 150 Fresh and Delicious Recipes to Speed Weight Loss, Lower Blood Pressure, and Prevent Diabetes

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This book is not intended as a substitute for medical advice of physicians. The reader should regularly consult a physician in all matters relating to his or her health, and particularly in respect of any symptoms that may require diagnosis or medical attention.

All recipes were analyzed with Nutritionist Pro, version 5.0.0, from Axxya Systems.

Copyright 2013 by Marla Heller, MS, RD

Insert photographs are copyright 2013 by Sheri Giblin

All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without the permission of the publisher constitute unlawful piracy and theft of the authors intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained by contacting the publisher at permissions@hbgusa.com. Thank you for your support of the authors rights.

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ISBN: 978-1-4555-7412-4

The DASH Diet Action Plan

The DASH Diet Weight Loss Solution

I have been cooking the DASH way (that is, according to the nutritional guidelines found in the Dietary Approaches to Stop Hypertension) every day for many years. I could be the poster girl for the diet! Not because I have written two books on the subject (The DASH Diet Action Plan and The DASH Diet Weight Loss Solution), but because I have lived the DASH lifestyle and experienced firsthand how delicious and easy the diet can be. And now The Everyday DASH Diet Cookbook shares my favorite recipes.

The DASH plan has positively affected the lives of hundreds of thousands of people. (For three years in a row, it was ranked #1 in Best Diets Overall by U.S. News & World Report, which is quite a distinction. I am also proud that the Huffington Post cited The DASH Diet Action Plan as one of the top fifty most life-changing health books.) I have talked to countless DASH fans at personal appearances, book signings, lectures, and the like, as well as in e-mails via my website. And in our conversations, recipes are a constant topic. My first two books contained just enough recipes to whet your appetite for the wonderful variety offered by DASH. I knew that cooking the DASH way was a big subject that deserved its own book. And here it is.

A few years ago at a writers conference, I met Rick Rodgers, a prolific cookbook writer and recipe developer for many food producers. When I realized how helpful a complete cookbook would be to DASH fans, I enlisted Rick to help me put the recipes on paper. What you now see is the result of our work togetherfresh, flavorful recipes for the entire family, designed for the busy home cook.

With the over 150 recipes in The Everyday DASH Diet Cookbook, you can put my favorite DASH recipes into action. Energize yourself for the entire day with a quick breakfast sandwich or smoothie. (Youll find some special weekend brunch treats for lingering over the Sunday paper, too.) At lunchtime, dig into a big main-course salad, topped with one of the many light salad dressings Ive provided. Serve a hearty, vegetable-packed dinner with a sensible amount of meat, poultry, or seafood (or choose one of my meatless main courses). Ive given you new ways to make your favorite comfort foods. Do you crave pasta? Go ahead, but serve zesty tomato sauce on a smaller amount of whole-grain pasta bulked up with lots of vegetables. Youll find a long list of simple side dishes to round out the meal, as well as DASH-friendly desserts to satisfy your sweet tooth. And to help you see how the recipes fit into your plan, Ive provided a nutritional analysis for each one to help you stay on track.

Although this isnt a fast and easy cookbook, the recipes were created with everyday cooking in mind, made with ingredients that you are likely to have on hand or can easily find at the supermarket. The foundation of the DASH diet is plant-based foods and heart-healthy vegetable fats such as olive oil, along with low-fat and nonfat dairy, fish and seafood, lean meats, and poultry. That is a huge variety! And I make the most of it with recipes from around the world.

The Everyday DASH Diet Cookbook is loaded with dishes that you can and will make on a weeknight, without fuss but with lots of flavor. There are also company-worthy recipes and those to cook when you want to splurge. With this cookbook by your side in the kitchen, you will never have to worry about how to make a fabulous, good-for-you meal for the entire family.

Marla Heller

The Everyday DASH Diet Cookbook will become your go-to book for healthful, delicious food. The DASH diet is rich in plant-based foods, including fruits, vegetables, beans, nuts, seeds, whole grains, and heart-healthy vegetable fats. To this foundation, add low-fat and nonfat dairy (a key DASH diet food) and protein (fish and seafood, lean beef, pork, and poultry). With this huge range of options for cooking terrific meals, you will no longer have to choose between the foods you like and eating more healthfully. Based on the enormously popular DASH diet, The Everyday DASH Diet Cookbook is designed to make living a DASH lifestyle as simple and delicious as possible. The easier the dish is to make, the more likely you are to make it a part of your regular rotation of favorite recipes. You will, as I often do, discard the idea of a diet, because cooking the DASH way will become a way of life, as natural as breathing or eating!

So, what is the DASH diet? This revolutionary outlook on healthful eating was originally developed as part of a study to find ways to lower blood pressure without medication. DASH is an acronym for Dietary Approaches to Stop Hypertension, which was the name of the original study. The study organizers wanted to take the best elements of vegetarian diets, which were known to be associated with lower blood pressure, and design a plan that would be flexible enough to appeal to the vast majority of Americans, who are dedicated meat eaters. They developed what they believed was the healthiest omnivore diet plan.