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DASH Diet Slow Cooker Recipes Easy,Delicious, and Healthy Recipes
Copyright 2015 by Dylanna Publishing, Inc.
All rights reserved. This book or any portion thereof
may not be reproduced orused in any manner whatsoever without the express written permission of thepublisher except for the use of brief quotations in a book review. Firstedition: 2015 Disclaimer/Limitof Liability Thisbook is for informational purposes only. The views e xpressedare those of the author alone, and should not be taken as expert, legal, ormedical advice. The reader is responsible for his or her own actions. Everyattempt has been made to verify the accuracy of the information in thispublication.
However, n either the author nor thepublisher assumes any responsibility for errors, omissions, or contraryinterpretation of the material contained herein. Thisbook is not intended to provide medical advice. Please see your health careprofessional before embarkin g on any new diet orexercise program. The reader should regularly consult a physician in mattersrelating to his/her health and particularly with respect to any symptoms thatmay require diagnosis or medical attention. Photocredits: Canstock Photo
Con tents
So whether you are just startingout on the DASH diet or have been eating low-sodium for years, the DASH Diet Slow Cooker Recipes:Easy, Delicious, and Healthy Recipes i s going to help youmake delicious, healthy meals without spending a lot of time in the kitchen. For thisbook, weve collected the best slow cooker recipes and adapted them to the DASHdiet to create mouthwatering, family-pleasing dishes that can all be p repared easily and then cooked in your slow cooker whileyoure off doing other things. Theres really nothing better than coming homeat the end of a hectic day to the smell of tonights dinner already preparedand waiting to be eaten. Theserecipes featu re fresh, whole foods and include a widevariety of recipes to appeal to every taste from classic dishes to new twiststhat just may become your new favorites. In addition, each recipe hasless than 500 mg of sodium per serving, many a lot less than that. Inaddition to recipes, the book includes a brief overview of the D ASH diet as well as tips on how toget the most out of your slow cooker.
Thanksfor reading and happy cooking!
The DASHdiet focuses on reducing the amount of sodium in yourdiet and increasing nutrient-rich foods such as fruits, vegetables, and wholegrains. Research has shown that by following the DASH diet you can reduce yourblood pressure by as much as 12 points, which is as effective as taking amedication. In a ddition to helping to lower blood pressure, the DASH diethas many other health benefits. These include: decreasedrisk of heart disease decreasedrisk of cancer decreasedrisk of diabetes decreasedrisk of stroke lowercholesterol levels helps toprevent osteoporosis helps topromote weight loss Forthese reasons, the DASH diet is a smart choice for anyone looking to improvetheir health.
Saturatedfat: 6%of calories
Protein: 18% of calories
Carbohydrate: 55% of calories
Cholesterol: 150 mg
Sodium: 2,300 mg/1,500 mg*
Potassium: 4,700 mg
Calcium: 1,250 mg
Magnesium: 500 mg
Fiber: 30 g * 1,500 mg sodium has been found to be even better forlowering blood pressure. g = grams; mg = milligrams It isrecommended that you consult with your doctor to determine whether you shouldfollow the 2,300 or 1,500 mg sodium recommendations.
It aims to reduce the amount of salt and sodium, added sugar, fats,and red meat. The diet is rich in nutrients that promote low blood pressureincluding potassium, magnesium, calcium, pr otein, andfiber. Beloware the recommendations for daily servings based on a 2,000 calorie per daydiet. These guidelines were developed by the National Institutes of Health. Whole grains: 6 to 8servings per day Thiscategory includes breads, pasta, oats , cereals, rice,quinoa, rye as well as other grains. Sampleservings: 1 slice bread 1 ouncecereal cup cookedpasta or rice Vegetables: 4 to 6servings per day Thiscategory includes asparagus, broccoli, Brusselssprouts, carrots, celery, green beans, green leafy vegetables, kale, lettuce,peppers, potatoes, pumpkin, spinach, squash, sweet potatoes, tomatoes, andturnips as well as other vegetables. Sampleservings: 1 cup leafy greens cup cookedor raw vegetables cupvegetable juice Fruits: 4 to 6 servingsper day Thiscategory includes apples, bananas, cherries, dates, grapes, grapefruit, lemons,mangoes, melons, peaches, pears, pineapple, raisins, strawberries, and w atermelon as well as other fruits. Sampleservings: 1 mediumapple, peach, or pear cup fresh,frozen, or canned fruit dried fruit Dairy products: 2 to 3servings per day Thiscategory includes low-fat/nonfat milk, buttermilk, low-fat/nonfat cheeses, a nd low-fat/nonfat yogurt. Sampleservings: 1 cup (8ounces) milk or yogurt 1 ouncescheese Lean protein: 3 to 6servings per day Thiscategory includes meats, poultry, fish, and eggs. Sampleservings: 1 cup (8ounces) milk or yogurt 1 ouncescheese Lean protein: 3 to 6servings per day Thiscategory includes meats, poultry, fish, and eggs.
Choose lean cuts of meat andtrim away excess fat. Remove skin from p oultry. Sampleservings: 1 egg 1 ouncecooked meat (to visualize, 4 ounces is about the size of a deck of cards) Nuts, seeds, legumes: 3 to5 servings per week Thiscategory includes almonds, black beans, hazelnuts, kidney beans, legumes,lentils, peanuts, pumpkin seeds, split peas, andsunflower seeds as well other nuts, seeds, and legumes.
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