Dashdiet 2021

Dash
Diet 2021
Dash Diet for Beginners Book with

21 Day Meal Plan: Low Sodium
Cookbook with Quick and Easy Low
Sodium Recipes to Lower Your
Blood Pressure
AMZ Publishing
Table of Contents
1. Introduction
2. DASH Diet
3. What is the DASH diet?
4. Benefits of the DASH diet
5. 21-Day Meal Plan
6. Green Morning Smoothie
7. Breakfast Pumpkin Smoothie
8. Warm Cinnamon Quinoa
9. Coconut-Blueberry-Coffee Breakfast Cake Bars
10. Apple Slice Sandwich
11. Oatmeal and Banana Muffins
12. Mushroom and Spinach Quiche
13. Mexican Breakfast Egg Scramble
14. Breakfast Oatmeal Pancakes Topped with Maple
Fruit
15. Roasted Sweet Potato and Kale Hash
16. Egg and Spinach Scramble Topped with Raspberries
17. Morning Yogurt and Fruit Smoothie
18. Muesli Topped with Raspberries
19. Green Pineapple Smoothie
20. Easy-Peasy Oats
21. Blackened Shrimp and Avocado Tacos
22. Quinoa, Veggie, and Chicken Bowl
23. Pasta and Broccoli Salad
24. Chickpeas with Eggs and Peppers
25. Black Bean Salad
26. Quinoa and Chipotle Chicken Burrito Bowl
27. Greek Mezze Meatball Bowls
28. Mushroom and Zucchini Sauté
29. Orzo Salad with Mediterranean Chicken
30. White Bean, Cucumber, and Tomato Salad
31. Curried Peanut and Sweet Potato Soup
32. Roasted Pepper and Tuna Pasta
33. Brussels Sprouts and Shredded Chicken
34. Creamy Chicken Salad With Pesto and Greens
35. Sweet Potato (stuffed) Served with Hummus
Dressing
36. Chicken Cutlets Topped with Creamy Sun-Dried
Sauce
37. Lemon Potatoes and Chicken with Kale
38. Chicken and Mushrooms in Creamy Sauce
39. Roasted Chicken Fajitas
40. Coconut Chickpea Creamy Curry
41. Chicken-Asparagus Bake
42. Garlic Roasted Brussels Sprouts and Salmon
43. Creamy Mushroom Linguine
44. Stuffed Peppers
45. White Beans Served with Eggs, Fennel, and Pancetta
46. Spaghetti with Ricotta and Broccoli
47. Conclusion
Introduction
The focus of this cookbook is to provide DASH diet recipes that are easy
to understand and that can be prepared easily and quickly. The last decade
has witnessed an exponential increase in the number of people opting to go
for the DASH diet method. The Dietary Approaches to Stop Hypertension
(also known as DASH) diet is becoming a household name because more
people are realizing the potential of this diet to control hypertension and
high blood sugar. The DASH diet typically includes foods that are rich in
potassium, calcium, and magnesium and that are low in sodium. The diet
also asks the person to stay away from carbonated drinks, processed
carbohydrates, and sugar.
Given the present lifestyle, it is not uncommon to get exhausted and fall
for an unhealthy diet. This has led to the rise in young adults contracting
diabetes and blood sugar ailments. Heart-related problems that were earlier
seen in older people now have found a new host among people in their
early thirties. This has greatly increased the need to find avenues to go
back to healthy living. Thus, a lot of people are now planning to use the
DASH diet as one of the methods to curtail such ailments. This cookbook
is the best supplement you will find to counter rising blood sugar and
hypertension.
The cookbook is a result of extensive research that helped us zero in on
recipes that are easy to make and use ingredients commonly found in the
kitchen.
The book aims to not only advise the expert but also help a beginner
follow the recipes, which are written in a simple and self-explanatory
method. The book provides a vast menu spread over 21 days. This includes
recipes for breakfast, lunch, and dinner, helping you manage the entire
month.
The 21-day meal plan in the book was well-thought-out and created
considering the busy lifestyles of people. The meals also align with the
daily nutritional requirements of the body and ensure that the person does
not miss any essential supplements. The meal plan helps you track your
growth and manage meals. If you have someone to cook for you, all they
need to do is follow the meal plan and avoid the hassle of calculating
calorie intake.
People who cannot indulge in daily cooking activities can simply prepare
extra food and let it sit in the refrigerator. This will not only save you time
but also prevent you from digressing from the meal plan. Moreover, the
reader can plan and store food as per their convenience.
Great effort has been put into listing recipes that will not only help you
manage the calorie count but also not compromise on the taste of the food.
Often, people planning to control blood sugar focus on food that is plain
and tasteless. While a few can keep themselves on such a routine, most of
us simply give up in the absence of taste. The recipes in the book aim to
boost your health while allowing you to enjoy different foods.
The DASH diet recipes in the book will help you control your blood sugar
and let you enjoy the entire process, probably for the first time.
DASH Diet
With more people suffering from conditions related to high blood pressure,
the DASH diet offers a unique solution that is both scientifically- and
results-proven. The last decade has seen a major rise in cases related to
high blood pressure with over a billion people worldwide dealing with
conditions pertaining to blood pressure levels. This constant rise has made
the DASH diet one of the most effective ways to deal with this situation.
What is the DASH diet?

Endorsed by the United States National Heart, Lung, and Blood Institute,
the DASH (Dietary Approaches to Stop Hypertension) diet studies the
nutrient composition of food items to prepare unique dietary strategies that
help to reduce high blood pressure. The diet is a result of the engineering
done by bio-scientists and lawmakers to find the components that must be
eliminated from one's diet to control the rise of blood pressure.
The DASH diet came about because the number of people complaining of
high blood pressure almost doubled in the last two decades. This led
medical experts, along with the United States Department of Health and
Human Services, to find ways to deal with hypertension and eliminate the
various risks that are associated with high blood pressure. After a careful
study, the researchers found that people who prefer to consume more
vegetables or who followed a plant-based diet showed fewer signs and
cases of rising blood pressure. This, therefore, became the foundation of
the DASH diet.
In the DASH diet, the person focuses on consuming foods that are non-
processed and more organic. Whole grains, fruits, vegetables, and lean
meats form the essential components of this diet technique. In extreme
cases, the person showing major signs of heart-related ailments due to high
blood pressure is also advised to go vegan for some time to lower issues
related to hypertension.
The diet also follows a strict method of using salt. Because too much salt
and oil significantly raise the blood pressure in the human body, the
dietary guidelines of the DASH diet significantly reduce the intake of salt.
The recipes in the DASH diet are a wholesome mix of green vegetables,
natural fruits, low-fat dairy foods, and lean protein such as chicken, fish,
and a lot of beans. Besides limiting the intake of salt, the rule of thumb is
to minimize food items rich in red meat, processed sugars, and composite
fat. As per the standard practice, anyone following the DASH diet is
advised to not consume more than 1 teaspoon (2,300 mg) of sodium in a
day.
The diet is safe to follow and is also accredited by the United States
Department of Agriculture (USDA). The US Dietary Guidelines also
included the DASH diet as one of three healthy diets recommended in
2015-2020.
Benefits of the DASH diet
The benefits of the DASH diet go beyond reducing hypertension and heart
ailments.
Controlling blood pressure: The force exerted on our blood vessels and
organs when the blood passes through them is a measure of blood pressure
in the human body. When the blood pressure increases beyond a certain
level, it can lead to various bodily malfunctions, including heart failure.
Blood pressure is counted in two numbers: systolic pressure (pressure
exerted in the blood vessels when the heart beats) and diastolic pressure
(pressure exerted in the blood vessels when the heart is at rest). The
normal blood systolic pressure in adults is below 120 mmHg, while the
diastolic pressure is typically below 80 mmHg. Anyone over these limits is
said to be suffering from high blood pressure.
The restriction of sodium intake and reliance on vegetables, healthy fat,
lean meat, and fruits in the DASH diet greatly controls blood pressure. In
fact, the lower one’s salt intake, the lower one’s blood pressure. Effective
use of the DASH diet can control the systolic blood pressure by an average
change of 12 mmHg and can control the diastolic blood pressure by 5
mmHg.
The DASH diet is not reserved for people suffering from hypertension; it
can also work well for people with normal blood pressure. The trick is to
consume normal amounts of salt along with the dietary recommendations
given in the DASH diet.
Weight loss: People with high blood pressure are advised to maintain their
weight, as extra weight may translate into health complications. Obesity
along with high blood pressure can lead to heart and organ failure. With
the help of the DASH diet, one can lower their blood pressure while also
lowering their weight. The credit for this goes to the healthy foods
recommended in the DASH diet. The person is advised to cut down on
their daily calorie count to lose weight.
Further, the DASH diet has shown signs of other health benefits:
Fights cancer risk: People on the DASH diet have a lower risk of
colorectal and breast cancers.
Checks metabolic syndrome: The diet reduces the risk of metabolic
syndrome.
Controls diabetes: The diet is very beneficial for people with type 2
diabetes.
Heart diseases: The diet reduces the risk of heart disease and stroke.
21-Day Meal Plan
Day Breakfast Lunch Dinner
Chicken Cutlets
Green Morning Blackened Shrimp Topped with Creamy
1 Smoothie and Avocado Tacos Sun-Dried Sauce
Muesli Topped with Roasted Pepper and Spaghetti with
2 Raspberries Tuna Pasta Ricotta and Broccoli
Breakfast Pumpkin Quinoa, Veggie and Lemon Potatoes and
3 Smoothie Chicken Bowl Chicken with Kale
White Beans Served
Mushroom and Spinach Brussels Sprouts and with Eggs, Fennel
4 Quiche Shredded Chicken and Pancetta
Chicken and
Pasta and Broccoli Mushrooms in
5 Warm Cinnamon Quinoa Salad Creamy Sauce
Creamy Chicken
Green Pineapple Salad With Pesto Creamy Mushroom
6 Smoothie and Greens Linguine
Coconut-Blueberry-
Coffee Breakfast Cake Chickpeas with Roasted Chicken
7 Bars Eggs and Peppers Fajitas
Sweet Potato
Egg and Spinach (stuffed) Served Garlic Roasted
Scramble Topped with with Hummus Brussels Sprouts and
8 Raspberries Dressing Salmon
Coconut Chickpea
9 Apple Slice Sandwich Black Bean Salad Creamy Curry
Roasted Sweet Potato Blackened Shrimp Chicken-Asparagus
10 and Kale Hash and Avocado Tacos Bake
Quinoa and Chipotle Chicken Cutlets
Oatmeal and Banana Chicken Burrito Topped with Creamy
11 Muffins Bowl Sun-Dried Sauce
Breakfast Oatmeal
Pancakes Topped with
Quinoa, Veggie and Lemon Potatoes and
12 Maple Fruit Chicken Bowl Chicken with Kale
Garlic Roasted
Mushroom and Spinach Greek Mezze Brussels Sprouts and
13 Quiche Meatball Bowls Salmon
Sweet Potato
(stuffed) Served
Green Pineapple with Hummus Roasted Chicken
14 Smoothie Dressing Fajitas
Mexican Breakfast Egg Mushroom and Creamy Mushroom
15 Scramble Zucchini Sauté Linguine
Chicken and
Muesli Topped with Chickpeas with Mushrooms in
16 Raspberries Eggs and Peppers Creamy Sauce
Breakfast Oatmeal Orzo Salad with
Pancakes Topped with Mediterranean
17 Maple Fruit Chicken Stuffed Peppers
Lemon Potatoes and
18 Easy-Peasy Oats Black Bean Salad Chicken with Kale
White Bean, White Beans Served
Roasted Sweet Potato Cucumber and with Eggs, Fennel
19 and Kale Hash Tomato Salad and Pancetta
Quinoa and Chipotle Chicken Cutlets
Morning Yogurt and Chicken Burrito Topped with Creamy
20 Fruit Smoothie Bowl Sun-Dried Sauce
Egg and Spinach
Scramble Topped with Curried Peanut and Spaghetti with
21 Raspberries Sweet Potato Soup Ricotta and Broccoli
DASH Diet Breakfast Recipes
Green Morning Smoothie

Serving Size: 1
Servings per Recipe: 1
Calories: 380 calories per serving
Total Time: 5 minutes
Ingredients:
Mixed greens – a handful
- Kale (roughly chopped)
- Spinach (roughly chopped)
- Collard (roughly chopped)
Coconut water (unsweetened) – 1 cup
Almond butter – 2 tablespoons
Flaxseed oil – 1 tablespoon
Ground cinnamon – ⅛ teaspoon
Nutrition Information:
Fat – 33 g
Protein – 8 g
Sodium – 260 mg
Carbohydrates – 18 g
Directions:
1. Take a blender and add the roughly chopped kale, spinach, and
collard to the same; pulse into a smooth puree.
2. Also add the unsweetened coconut water, almond butter,
flaxseed oil, and ground cinnamon. Blend until all ingredients
are nice and smooth.
3. Transfer into a tall glass and serve right away!
Breakfast Pumpkin Smoothie

Serving Size: 1
Ingredients:
Pumpkin pie filling (frozen) – 1 can (8-ounce)
Whole milk – 1 ½ cups
Vanilla yogurt – ½ cup
Cinnamon – 3 dashes
Crushed graham crackers (cinnamon-flavored)
Fat – 35 g
Protein – 4 g
Sodium – 180 mg
Directions:
1. Take a blender and add the yogurt along with 1 cup of milk.
2. Also add the pumpkin pie filling (frozen) and pulse until the
ingredients are well combined.
3. Add the remaining ½ cup of milk and pulse until the mixture is
well blended.
4. Transfer into a tall glass and top with crushed cinnamon-
flavored graham cracker.
5. Serve right away!
Warm Cinnamon Quinoa

Serving Size: 1
Ingredients:
1% organic milk (low-fat) – 1 cup
Water – 1 cup
Quinoa (organic) – 1 cup
Fresh blackberries – 2 cups
Ground cinnamon – ½ teaspoon
Toasted pecans (chopped) – ⅓ cup
Agave nectar – 4 teaspoons
Fat – 10 g
Protein – 9 g
Sodium – 35 mg
Directions:
1. Take a medium-sized saucepan and place it on a high flame.

2. Add the water, milk, and organic quinoa; mix until well
combined over a high flame.
3. Once the quinoa and milk begin to boil, reduce the flame to
medium-low. Cook for about 15 minutes or until the milk is
absorbed.
4. Put off the flame under the quinoa mixture and cover the pan
with a lid. Set aside for about 5 minutes.
5. Add the cinnamon and blackberries; stir well into the mixture.
Once done, transfer the mixture into a serving bowl.
6. Sprinkle the pecans over the prepared quinoa. Finish by
drizzling the agave nectar on top.
Coconut-Blueberry-Coffee Breakfast Cake Bars

Serving Size: 1
Ingredients:
Coconut flour – ½ cup
Salt – ¼ teaspoon
Almond milk – ⅓ cup
Maple syrup – ½ cup
Egg whites – ¾ cup
Coconut butter (softened) – 2 tablespoons
Blueberries with juice (thawed) – 1 cup
For the Glaze
Coconut butter (softened) – 2 tablespoons
Maple syrup – 2 tablespoons
Fat – 2 g
Protein – 1 g
Sodium – 70 mg
Directions:
1. Start by preheating the oven by setting the temperature to 350

degrees Fahrenheit.
2. Take a square baking dish measuring 9 inches and grease it with
a non-stick spray.
3. Take a mixing bowl and sift in the salt and coconut flour.
4. In another bowl, add the almond milk, liquid egg whites,
coconut butter, and maple syrup. Whisk well to combine.
5. Add the almond milk mixture to the dry ingredients and mix
until well combined.
6. Pour the prepared mixture into the greased baking dish and
make sure it is evenly spread.
7. Arrange the blueberries on top and pour any leftover juice on
top as well.
8. Place the baking dish into the oven and bake for about 20
minutes. The batter should be perfectly cooked and set.
9. While the mixture is baking, take a small bowl and add the
coconut butter along with the maple syrup. Mix well until
smooth.
10. Once the almond and coconut mixture is done
baking, cut it into 9 equal pieces and drizzle the prepared
coconut glaze over the same.
11. Serve!
Note – The bars can be stored in the refrigerator for about 4-5 days in an
airtight container.
Apple Slice Sandwich

Serving Size: 1
Ingredients:
Apple (refrigerated) – 1
Peanut butter – 1 ½ tablespoons
Dark chocolate chips – 1 teaspoon
Golden raisins – 2 teaspoons
Peanuts (optional)
Fat – 6 g
Protein – 3 g
Sodium – 30 mg
Directions:
1. Begin by removing the core of the apple and cutting it into 4-5
slices.
2. Take a couple of equal-sized slices and top each of them
generously with peanut butter. Spread the butter evenly.
3. Top one slice with raisins and chocolate chips. Place the other
slice on top and gently press it with your palm.
4. Eat right away!
Oatmeal and Banana Muffins

Serving Size: 1
Ingredients:
Rolled oats – 1 ½ cups
Low-fat milk – ¾ cup
Ripe banana (mashed) – 1
Brown sugar (packed) – 2 ½ tablespoons
Eggs (lightly beaten) – 1 large
Baking powder – ½ teaspoon
Ground cinnamon – ½ teaspoon
Vanilla extract – ½ teaspoon
Toasted pecans (chopped) – ¼ cup
Fat – 6.2 g
Protein – 5.2 g
Sodium – 165.5 mg
Carbohydrates – 26.4 g
Directions:

degrees Fahrenheit.
2. Take a muffin tin and coat it generously with a nonstick cooking
spray.
3. Take a large bowl and add the oats, bananas, milk, eggs, brown
sugar, cinnamon, baking powder, salt, and vanilla. Whisk until
well combined.
4. Toss in the pecans and fold them gently into the batter.
5. Pour ⅓ cup of the prepared muffin mixture into the muffin
cups.
6. Place the muffin tin into the oven and bake for around 25
minutes. Remove the muffin tin from the oven and let it sit for
about 10 minutes.
7. Once the muffins have relatively cooled down, flip the pan onto
a wired rack.
8. Serve!
Mushroom and Spinach Quiche

Serving Size: 1
Total Time: 1 hour 5 minutes
Ingredients:
Olive oil (extra-virgin) – 2 tablespoons
Fresh wild mushrooms – mixed (sliced) – 8 ounces
Sweet onion (thinly sliced) – 1 ½ cups
Garlic (thinly sliced) – 1 tablespoon
Fresh baby spinach (coarsely chopped) – 5 ounces
Eggs – 6 large
Whole milk – ¼ cup
Half-and-half – ¼ cup
Dijon mustard – 1 tablespoon
Fresh thyme leaves – 1 tablespoon
Pepper (freshly ground) – ¼ teaspoon
Gruyere cheese (shredded) – 1 ½ cups
Fat – 20 g
Protein – 17.1 g
Sodium – 442.5 mg
Directions:
1. Begin by preheating the oven by setting the temperature to 375

degrees Fahrenheit.
2. Take a pie pan (9-inch) and generously coat it with a nonstick
cooking spray. Set it aside.
3. Take a large cast-iron pan and place it on a medium-high flame.
Pour in the oil and make sure the bottom of the pan is evenly
coated.
4. Toss in the mushrooms and cook for about 8 minutes or until the
mushrooms are tender and nicely browned. This will take about
8 minutes. Make sure to keep stirring the mushrooms to prevent
them from sticking to the bottom.
5. Now add the garlic and onion and cook for about 5 minutes.
Toss in the spinach and cook for another 2 minutes or until the
spinach is wilted. Turn off the flame.
6. Take a medium-sized bowl and add the eggs, half and half, milk,
salt, pepper, and thyme. Whisk well to combine.
7. Add the cheese along with the mushroom mixture and gently
fold into the egg mixture.
8. Transfer the prepared egg and cheese mixture into the greased
pie pan. Place the pie pan into the oven and bake for about 30
minutes. The mixture should be nicely set.
9. Once done, remove the baked quiche and let it stand for about
10 minutes before slicing.
10. Top with thyme and serve right away!
Mexican Breakfast Egg Scramble

Serving Size: 1
Ingredients:
Corn tortillas – 4 (6-inch)
Cooked chicken sausages (sliced) – 2 (3-ounce) links
Red bell pepper (sliced) – 1 medium
Onion (halved and sliced) – 1 medium
Poblano pepper (chopped) – 1
Eggs (lightly beaten) – 8
Salt – ⅛ teaspoon
Queso fresco (crumbled) – ¼ cup
Jalapeño chili pepper (sliced) – 1
Fresh cilantro sprigs – 1 ounce
Fat – 4.8 g
Protein – 23.8 g
Sodium – 558.2 mg
Directions:

degrees Fahrenheit.
2. Take a baking sheet and place the corn tortillas on the same.
3. Place the baking sheet into the oven and bake for about 8
minutes. Once done, remove the baking sheet and break the
tortillas into small, bite-sized pieces. Set aside.
4. Place a large skillet on a medium flame and let it heat through;
add the sausage, onion, chili pepper, and bell pepper. Cook for
around 6 minutes, stirring continuously.
5. Add the lightly beaten eggs, queso fresco, broken tortilla, and
salt. Cook until the egg is almost set. Lift the edges and allow
the uncooked egg to flow underneath. This will take about 3
minutes.
6. Remove the pan from the flame and transfer it onto a serving
platter.
7. Top the scramble with sliced jalapeno pepper and a cilantro
sprig.
Breakfast Oatmeal Pancakes Topped with Maple Fruit

Serving Size: 2
Ingredients:
Bananas – 2 small
Fresh blueberries – ¼ cup
Maple-flavor syrup (sugar-free) – 2 tablespoons
Lemon juice – 1 teaspoon
Ground cinnamon – ⅛ teaspoon
Flour – ½ cup
Rolled oats (quick-cooking) – ¼ cup
Baking powder – ¾ teaspoons
Baking soda – ¼ teaspoon
Salt – a pinch
Buttermilk (low-fat) – ½ cup
Egg (lightly beaten) – 1 medium
Canola oil – ½ tablespoon
Maple-flavor syrup (sugar-free) – ½ tablespoon
Vanilla – ½ teaspoon
Fat – 2.6 g
Protein – 4.6 g
Sodium – 246.3 mg
Directions:
1. To prepare the maple fruit, take a medium-sized bowl and add

the blueberries, bananas, lemon juice, cinnamon, and 2
tablespoons of maple syrup. Mix well and set aside.
2. Take a large mixing bowl and add the oats, flour, salt, baking
soda, and baking powder.
3. Take another medium mixing bowl and add the egg, buttermilk,
vanilla, oil, and ½ tablespoon of maple syrup. Whisk well to
combine.
4. Add the prepared buttermilk mixture to the flour mixture. Stir
until well combined and set aside for about 10 minutes.
5. Place a medium griddle on a medium flame and grease it lightly.
Once the griddle is hot enough, pour 2 tablespoons of prepared
batter and spread it out, making a 3-inch circle. Cook the
pancake for about 1 ½ minutes; flip over and cook for another
minute or two. Repeat the process with the remaining batter.
6. Place the prepared pancakes onto a platter and top with the
prepared maple fruit.
7. Serve!
Roasted Sweet Potato and Kale Hash

Ingredients:
Sweet potatoes (peeled and cubed) – 1 pound
Red onion (sliced) – 1 medium
Canola oil – 2 tablespoons
Garlic powder – 1 teaspoon
Kale (chopped) – 4 cups
Eggs – 4 large
Pepper (freshly ground) – as per taste
Fat – 12 g
Protein – 8.8 g
Sodium – 394.2 mg
Directions:
degrees Fahrenheit.
2. Take a large baking sheet and place it into the oven to heat
evenly.
3. In a medium-sized mixing bowl, add the onion and sweet
potatoes along with ½ tablespoon of oil, ¼ teaspoon of garlic
powder, and ⅛ teaspoon of salt. Toss until the veggies are
evenly coated in the spices.
4. Transfer the coated veggies onto the baking sheet and return to
the oven. Roast the veggies for about 20 minutes.
5. In the meantime, take the same bowl and add kale along with ½
tablespoon of oil, ¼ teaspoon of garlic powder, and ⅛ teaspoon
of salt. Toss until the kale is evenly coated.
6. Remove the baking sheet from the oven and stir the veggies.
Place the spice-coated kale over the sweet potatoes and roast for
another 10 minutes. Once done, remove the baking sheet from
the oven and transfer the roasted veggies to a bowl.
7. In the meantime, place a stockpot on a high flame and fill it
halfway with water. Once the water begins to boil, reduce the
flame to medium-low. Use a spoon to create a whirlpool in the
water.
8. Crack an egg open in a bowl and then slide it in the center of the
whirlpool. Poach the egg for about 4 minutes. Use a slotted
spoon to transfer the egg onto a plate. Repeat the process with
the remaining eggs.
9. To serve, place ¼ of the roasted veggies onto a plate and top
with one of the poached eggs.
10. Finish by seasoning the egg with freshly cracked
pepper.
11. Serve!
Egg and Spinach Scramble Topped with Raspberries

Serving Size: 1
Ingredients:
Canola oil – 1 teaspoon
Baby spinach – 1 ½ cups
Eggs (lightly beaten) – 2 large
Kosher salt – a pinch
Pepper (freshly ground) – a pinch
Whole-grain bread – 1 slice
Fresh raspberries – ½ cup
Fat – 15.7 g
Protein – 17.8 g
Sodium – 394.2 mg
Directions:
1. Start by toasting the whole-grain bread slice until it is nicely

toasted.
2. In the meantime, place a skillet on a medium-high flame. Pour
in the oil and let it heat through.
3. Toss in the spinach and cook for a couple of minutes or until the
spinach is wilted. Transfer the spinach onto a plate.
4. Use a kitchen towel to wipe the skillet clean and then return to a
medium flame. Pour in the eggs and cook for about 1 ½
minutes, stirring once.
5. Now add the wilted spinach, pepper, and salt. Mix until the eggs
and spinach are well incorporated.
6. Place the toast on a plate and top with prepared eggs and
spinach scramble.
7. Finish by topping the eggs with raspberries.
Morning Yogurt and Fruit Smoothie
Serving Size: 1
Ingredients:
Plain yogurt (nonfat) – ¾ cup
100% or fresh fruit juice (apple, orange, or grape) – ½ cup
Frozen fruit (blueberries, raspberries, or pineapple) – 1 ½ cups
Fat – 2 g
Protein – 11.6 g
Sodium – 148.8 mg
Directions:
1. In a blender, add the yogurt and fresh juice. Blend until well
combined.
2. Now add the frozen fruit and blend into a smooth, puree-like
consistency.
3. Pour the smoothie into a tall glass.
4. Serve chilled.
Muesli Topped with Raspberries

Serving Size: 1
Ingredients:
Muesli – ⅓ cup
Raspberries (fresh) – 1 cup
Milk (low-fat) – ¾ cup
Fat – 6.6 g
Protein – 13 g
Sodium – 81.8 mg
Directions:
1. Take a breakfast bowl and add muesli to the same. Pour the low-
fat milk over the same.
2. Top with raspberries and serve right away!
Green Pineapple Smoothie

Serving Size: 1
Ingredients:
Almond milk (unsweetened) – ½ cup
Nonfat Greek yogurt (plain) – ⅓ cup
Baby spinach – 1 cup
Banana slices (frozen) – 1 cup
Pineapple chunks (frozen) – ½ cup
Chia seeds – 1 tablespoon
Honey – 2 teaspoons
Fat – 5.7 g
Protein – 12.8 g
Sodium – 144.7 mg
Directions:
1. Start by taking a blender and adding the yogurt along with the
almond milk.
2. Now add the spinach, pineapple, banana, honey, and chia seeds.
3. Blend until well combined and it turns into a smooth, puree-like
consistency.
4. Pour into a tall glass and serve.
Easy-Peasy Oats
Serving Size: 1
Ingredients:
Milk (low-fat) – 1 cup
Salt – a pinch
Oats (quick-cooking) – ½ cup
For serving:
Low-fat milk – 1 fluid ounce
Cinnamon – a pinch
Dry fruits (optional)
Fat – 3 g
Protein – 5 g
Sodium – 152.4 mg
Directions:
1. Start by placing a small saucepan on a medium-high flame. Pour

in the milk along with a pinch of salt and let it boil through.
2. Add the oats and stir well. Reduce the flame and cook for about
a minute.
3. Turn off the flame and cover the pan with a lid. Let the oats
stand for about 3 minutes.
4. Transfer into a cereal bowl and top with milk, cinnamon, honey,
and dry fruits.
DASH Diet Lunch Recipes
Blackened Shrimp and Avocado Tacos

Serving Size: 1
Ingredients:
Avocado – 1 ripe
Lime juice – 1 tablespoon
Garlic (grated) – 1 small clove
Raw shrimp (peeled and deveined) – 16 large
Cajun spice blend (salt-free) – 2 tablespoons
Corn tortillas (warmed) – 8
Iceberg lettuce (chopped) – 2 cups
Fresh cilantro leaves – ½ cup
Pico de gallo – ½ cup
Fat – 9.3 g
Protein – 24 g
Sodium – 442.7 mg
Directions:
1. Start by preheating the grill and bringing the temperature to

high.
2. Take a small mixing bowl and add the avocado. Use a fork to
mash the avocado.
3. Now add the garlic, salt, and lime juice to the mashed avocado;
mix well to combine.
4. Use a kitchen towel to pat the shrimp dry. Dredge the shrimp
with the Cajun spice blend. Make sure all sides are evenly
coated.
5. Take 4 skewers and thread 4 shrimp on each of the skewers.
Place the skewered shrimp onto the grill and cook for 2 minutes
on each side.
6. Place 2 shrimp on 1 corn tortilla and further top them with
lettuce, pico de gallo, guacamole, and cilantro. Repeat the
process with the remaining warm corn tortillas and toppings.
7. Serve!
Quinoa, Veggie, and Chicken Bowl

Serving Size: 1
Ingredients:
Quinoa (cooked) – ½ cup
Chicken breast (cooked and shredded) – ¾ cup
Root vegetables (roasted) – 1 cup
Vinaigrette – 2 tablespoons
Fat – 13.6 g
Protein – 19.4 g
Sodium – 323.1 mg
Directions:
1. Take a mixing bowl and add the quinoa, roasted veggies, and
shredded chicken. Mix well.
2. Drizzle the vinaigrette on top and give it another stir.
Pasta and Broccoli Salad

Serving Size: 1
Ingredients:
Farfalle pasta (whole-wheat) – 4 ounces
Broccoli florets – 3 cups
Red bell pepper (chopped) – ¼ cup
Red onion (chopped) – ¼ cup
Fresh flat-leaf parsley (chopped) – 1 tablespoon
Fresh basil (chopped) – 1 tablespoon
Mayonnaise – 6 tablespoons
Sun-dried tomatoes in oil (finely chopped) – ¼ cup
Lemon zest – ½ teaspoon
Dried oregano – ½ teaspoon
Red pepper (crushed) – ⅛ teaspoon
Fat – 13.7 g
Protein – 5.2 g
Sodium – 250.5 mg
Directions:
1. Start by placing a large stockpot of water on a high flame and

letting it come to a boil.
2. Once the water boils, reduce the flame to medium-high and toss
in the pasta; cook the pasta as per the package instructions. Add
broccoli to the boiling pasta for the last 2 minutes of cooking
time.
3. Once done, drain the pasta along with the broccoli into a
colander and transfer them directly into a large bowl of ice
water. Drain well and transfer into a large mixing bowl.
4. Now add the chopped onion, chopped bell pepper, basil, and
parsley. Toss well to combine.
5. Take a small mixing bowl and add the mayonnaise, lemon zest,
sun-dried tomatoes, salt, red pepper, and oregano. Mix well to
combine.
6. Add the prepared mayonnaise dressing into the pasta mixture.
Toss until all ingredients are evenly combined.
Chickpeas with Eggs and Peppers

Serving Size: 1
Ingredients:
Cumin seeds – 1 teaspoon
Mustard seeds – 1 teaspoon
Olive oil – 2 tablespoons + 2 teaspoons
Turmeric – 1 teaspoon
Curry powder – 1 teaspoon
Smoked paprika – ¼ teaspoon
Bell pepper (diced) – 1 orange
Anaheim chili pepper (minced) – 1
Onion (diced) – 1 medium
Garlic (minced) – 2 cloves
Cherry tomatoes (halved) – 1 pint
Chickpeas (low-sodium) – 1 can (15-ounce)
Salt – ½ teaspoon
Baby spinach – 1 cup
Lemon juice – 2 teaspoons
Eggs – 4 large
Fresh cilantro (chopped) – 2 tablespoons
Fat – 16 g
Protein – 14 g
Sodium – 587 mg
Directions:
1. Start by placing a large skillet on a medium flame.

2. Once the skillet is hot enough, add the mustard seeds and cumin
seeds. Toast the seeds for about 5 minutes or until they begin to
crackle.
3. Now add a couple of tablespoons of olive oil, curry powder,
paprika, and turmeric. Stir well and cook for about 45 seconds.
4. Add the garlic, onion, chili pepper, bell pepper, and tomatoes;
cook for about 5 minutes or until the onions are tender and
translucent.
5. Add the chickpeas along with salt and stir well to combine.
Cook for about 7 minutes.
6. Now add the spinach and cook until it is wilted, stirring often.
This will take about a minute. Turn off the flame and add lemon
juice; mix well and cover the pan with a lid. Set aside.
7. Place another medium-sized saucepan on a medium flame and
add 2 teaspoons of oil.
8. Once the oil is hot enough, crack the eggs into the pan and cook
for about 5 minutes. The egg white should be nicely set and the
yolks should still be runny.
9. Transfer the chickpea mixture into a large, shallow platter and
place the eggs on top.
10. Finish with a sprinkle of cilantro and serve!
Black Bean Salad

Serving Size: 1
Ingredients:
Ripe avocado (roughly chopped) – 1 medium
Cilantro leaves – ¼ cup
Lime juice – ¼ cup
Garlic (minced) – 1 clove
Mixed salad greens – 8 cups
Frozen corn – 2 cups
Grape tomatoes (halved) – 1 pint
Black beans (rinsed) – 1 can (15-ounce)
Fat – 16 g
Protein – 10.6 g
Sodium – 406.7 mg
Directions:
1. Start by taking a medium-sized bowl and placing the onion into

the same. Pour cold water over the onion and set aside.
2. Take a food processor and add the avocado, garlic, cilantro, oil,
lime juice, and salt. Process until the ingredients turn into a
smooth, puree-like consistency.
3. Take a large mixing bowl and add the salad greens, beans, corn,
and tomatoes. Remove the onion from the water and add to the
veggies. Toss well to combine.
4. Pour the prepared avocado dressing on top and toss until all
ingredients are evenly coated.
5. Serve!
Quinoa and Chipotle Chicken Burrito Bowl

Serving Size: 1
Ingredients:
Chipotle peppers in adobo sauce (finely chopped) – 1 tablespoon
Olive oil (extra-virgin) – 1 tablespoon
Garlic powder – ½ teaspoon
Ground cumin – ½ teaspoon
Chicken breast (boneless and skinless) – 1 pound
Cooked quinoa – 2 cups
Romaine lettuce (shredded) – 2 cups
Canned pinto beans (rinsed) – 1 cup
Avocado (diced) – 1 ripe
Pico de gallo – ¼ cup
Cheddar cheese (shredded) – ¼ cup
Lime wedges – for serving
Fat – 18.7 g
Protein – 35.6 g
Sodium – 461.8 mg
Directions:
1. Start by preheating an electric grill by setting it to a medium-

high temperature.
2. Take a small bowl and add the chipotles, garlic powder, cumin,
and oil. Mix well to combine.
3. Place the chicken into a shallow dish and generously season
with salt.
4. Grease the grill rack and place the seasoned chicken onto the
same. Grill for about 5 minutes; flip over and grill for another 5
minutes.
5. Transfer the grilled chicken onto a wooden chopping block and
chop it into small, bite-sized pieces.
6. To assemble the burrito bowls, take 4 bowls and add ½ cup of
quinoa, ½ cup of chicken pieces, ½ cup of beans, ½ cup of
lettuce, ¼ cup of avocado, a tablespoon of pico de gallo, and a
tablespoon of cheese to each of the bowls.
7. Top each bowl with a wedge of lime.
8. Serve!
Greek Mezze Meatball Bowls

Serving Size: 1
Ingredients:
Frozen spinach (thawed and chopped) – 1 cup
Ground turkey (93% lean) – 1 pound
Feta cheese (crumbled) – ½ cup
Garlic powder – ½ teaspoon
Dried oregano – ½ teaspoon
Salt (divided) – ⅜ teaspoon
Ground pepper – ⅜ teaspoon
Cooked quinoa (cooled) – 2 cups
Lemon juice – 2 tablespoons
Olive oil – 1 tablespoon
Parsley (chopped) – ½ cup
Mint (chopped) – 3 tablespoons
Cucumber (sliced) – 2 cups
Cherry tomatoes – 1 pint
Tzatziki – ¼ cup
Fat – 17.2 g
Protein – 32.4 g
Sodium – 542.5 mg
Directions:
1. Use your hands to squeeze excess moisture from the thawed and
chopped spinach. Transfer into a medium-sized mixing bowl.
2. Add the feta, turkey, oregano, garlic powder, ⅛ teaspoon of
pepper, and ⅛ teaspoon of salt to the spinach. Mix well to
combine.
3. Divide the mixture into 12 equal portions and roll them into
balls. Set aside.
4. Place a large nonstick skillet on a medium flame and generously
grease it with a cooking spray.
5. Place the meatballs into the skillet and cook for about 12
minutes, turning often. Once done, place the meatballs onto a
plate and set them aside.
6. Take a medium-sized mixing bowl and add the quinoa, oil,
lemon juice, mint, parsley, and ¼ teaspoon of pepper and salt.
Mix well to combine.
7. Transfer the prepared quinoa salad into a serving bowl and top
with cucumbers, cherry tomatoes, and prepared meatballs.
8. Top the prepared meatballs with tzatziki and serve right away!
Mushroom and Zucchini Sauté

Serving Size: 1
Ingredients:
Olive oil (extra-virgin) – 2 teaspoons
Zucchini (julienned) – 2 small
Mushrooms (sliced) – 1 ½ cups
Fresh basil (chopped) – 2 teaspoons
Salt – as per taste
Fat – 2.6 g
Protein – 1.5 g
Sodium – 78.7 mg
Directions:
1. Start by placing a large skillet on a high flame. Pour in the oil

and let it heat through.
2. Once the oil is hot enough, toss in the zucchini and stir-fry for a
couple of minutes.
3. Now add the mushrooms along with the basil and stir-fry for
another 1 minute.
4. Season generously with pepper and salt; take the pan off the
flame.
5. Transfer the veggies to a serving bowl.
6. Serve with rice or noodles. Enjoy!
Orzo Salad with Mediterranean Chicken

Serving Size: 1
Ingredients:
Chicken breasts, skinless and boneless (halved) – 2
Lemon zest – 1 teaspoon
Pepper (freshly ground) – ½ teaspoon
Orzo pasta (whole-wheat) – ¾ cup
Baby spinach (thinly sliced) – 2 cups
Cucumber (chopped) – 1 cup
Tomato (chopped) – 1 cup
Red onion (chopped) – ¼ cup
Feta cheese (crumbled) – ¼ cup
Kalamata olives (chopped) – 2 tablespoons
Garlic (grated) – 1 clove
Fresh oregano (chopped) – 2 teaspoons
Fat – 7.5 g
Protein – 32 g
Sodium – 512.7 mg
Directions:
1. Preheat the oven by setting the temperature to 425 degrees

Fahrenheit.
2. Place the chicken breasts onto a cast iron pan and brush them
with a tablespoon of oil, lemon zest, ¼ teaspoon of pepper, and
¼ teaspoon of salt.
3. Place the cast iron pan with chicken breasts into the preheated
oven and bake for about 25 minutes.
4. While the chicken bakes, add 4 cups of water to a saucepan and
place it on a high flame. Let it come to a boil.
5. Add the orzo pasta and cook as per the package instructions.
Once done, drain it into a colander and then transfer it into a
large mixing bowl.
6. Add the tomatoes, cucumber, olives, onion, and feta; toss well to
combine.
7. Take a small bowl and add a couple of tablespoons of oil, garlic,
lemon juice, oregano, and ¼ teaspoon of pepper and salt. Mix
well to combine and your dressing is ready.
8. Reserve 1 tablespoon of the prepared dressing over the orzo
salad; toss well to combine.
9. Remove the chicken from the oven and cut it into ½-inch slices;
place over the salad and drizzle with the remaining 1 tablespoon
of dressing.
10. Serve right away.
White Bean, Cucumber, and Tomato Salad

Serving Size: 1
Ingredients:
Fresh basil leaves (packed) – ½ cup
Olive oil (extra-virgin) – ¼ cup
Red-wine vinegar – 3 tablespoons
Shallot (finely chopped) – 1 tablespoon
Dijon mustard – 2 teaspoons
Honey – 1 teaspoon
Mixed salad greens – 10 cups
Cannellini beans, low-sodium (rinsed) – 1 can (15-ounce)
Grape tomatoes (halved) – 1 cup
Cucumber (cut lengthwise and sliced) – ½
Fat – 15.3 g
Protein – 7.5 g
Sodium – 270.5 mg
Directions:
1. Take a food processor and add the basil, vinegar, oil, mustard,
shallot, honey, pepper, and salt. Process the ingredients into a
smooth, puree-like consistency. Transfer the vinaigrette into a
large glass mixing bowl.
2. Now add the cucumber, tomatoes, beans, and mixed greens to
the vinaigrette. Use your hands to toss the ingredients until well
coated.
3. Serve immediately.
Curried Peanut and Sweet Potato Soup

Serving Size: 1
Ingredients:
Canola oil – 1 tablespoon
Yellow onion (diced) – ¾ cups
Garlic (minced) – ½ tablespoon
Fresh ginger (minced) – ½ tablespoon
Red curry paste – 2 teaspoons
Serrano chili (seeds removed and minced) – ½
Sweet potatoes (peeled and cut in cubes) – ½ pound
Water – 1 ½ cups
Coconut milk – ½ cup
Unsalted peanuts (dry-roasted) – ¾ cup
White beans (rinsed) – 1 can (8-ounce)
Salt (low-sodium) – ½ teaspoon
Pepper (freshly ground) – ⅛ teaspoon
Fresh cilantro (chopped) – ⅛ cup
Unsalted pumpkin seeds (roasted) – ⅛ cup
Lime wedges – for garnish
Fat – 19.4 g
Protein – 12.6 g
Sodium – 593.7 mg
Directions:
1. Start by placing a large pot on a medium-high flame. Pour in the

oil and let it heat through.
2. Toss in the onion and sauté for about 4 minutes; keep stirring.
The onions should be soft and translucent.
3. Now add the ginger, garlic, Serrano, and curry paste; sauté for
another minute.
4. Toss in the cubed sweet potatoes along with water; stir well and
let it heat through. Once the water begins to boil, reduce the
flame to medium-low and cook for about 12 minutes or until the
sweet potatoes are tender.
5. Transfer half of the sweet potato mixture, peanuts, and coconut
milk to a blender and blend into a smooth, puree-like
consistency.
6. Return the pureed ingredients to the pot and mix well. Also, add
the beans and season the soup with pepper and salt. Mix and
cook until the soup is completely heated through. Turn off the
flame.
7. Add the lime juice and cilantro and mix well. Transfer into a
serving bowl.
8. Finish by garnishing with lime wedges and pumpkin seeds.
9. Serve hot!
Roasted Pepper and Tuna Pasta

Serving Size: 1
Ingredients:
Light tuna in water (drained) – 1 can (6-ounce)
Roasted red peppers (sliced) – 1 jar (7-ounce)
Red onion (finely chopped) – ½ cup
Capers (rinsed and coarsely chopped) – 2 tablespoons
Plain yogurt (non-fat) – 2 tablespoons
Fresh basil (chopped) – 2 tablespoons
Olive oil (extra-virgin) – 1 tablespoon
Lemon juice – 1 ½ teaspoons
Garlic (crushed) – 1 small clove
Salt – ⅛ teaspoon
Penne (whole-wheat) – 6 ounces
Fat – 5.2 g
Protein – 15.9 g
Sodium – 475.8 mg
Directions:
1. Start by placing a large pot over a high flame. Fill it with water
and salt it lightly.
2. Once the water begins to boil, reduce the flame to low and toss
in the pasta. Cook the pasta as per the package instructions.
3. Take a large bowl and add the tuna, onion, capers, and ⅓ cup
of red peppers. Toss well to combine.
4. Take a food processor and add the yogurt, oil, basil, lemon
juice, ⅓ cup of red peppers, salt, garlic, and pepper. Process
until it turns into a smooth puree.
5. Once the pasta is cooked, drain it into a colander and gently
rinse under cold running water.
6. Transfer the cooked pasta to the tuna mixture and transfer the
prepared red pepper puree into the same. Toss until all
ingredients are evenly coated with the sauce. Serve right away!
Brussels Sprouts and Shredded Chicken

Serving Size: 1
Ingredients:
Bacon (center-cut) – 4 slices
Shallot (minced) – 1 large
Red wine vinegar – 2 tablespoons
Honey – 1 teaspoon
Dijon mustard – ½ teaspoon
Brussels sprouts (shredded) – 1 pound
Fuji apples (thinly sliced) – 2 medium
Cooked chicken breast (shredded) – 2 cups
Fat – 12.2 g
Protein – 34 g
Sodium – 514.2 mg
Directions:
1. Place a cast-iron skillet on a medium flame and add the bacon

once the pan is hot. Cook the bacon for about 7 minutes or until
the bacon is crisp.
2. Transfer the cooked bacon onto a plate lined with a paper towel.
Crumble with your hands and transfer into a bowl. Set aside.
3. Reserve 1 tablespoon of bacon drippings into the pan and
discard the rest. Pour in the oil and heat on a medium flame.
4. Toss in the shallot and sauté for a couple of minutes. The shallot
should be light brown.
5. Once done, remove from the flame and gradually add the
vinegar, mustard, honey, pepper, and salt. Mix well to combine.
6. Toss in the Brussels sprouts and mix until they are evenly
coated. Cook for about 2-3 minutes on residual heat.
7. Take a large glass bowl and add the chicken and apples. Mix
well to combine.
8. Add the Brussels sprouts and leftover dressing to the chicken
mixture. Toss gently until all ingredients are evenly coated.
9. Finish by topping with crumbled bacon and serve!
Creamy Chicken Salad With Pesto and Greens

Serving Size: 1
Ingredients:
Chicken breast (boneless and skinless) – 1 pound
Pesto – ¼ cup
Mayonnaise (low-fat) – ¼ cup
Red onion (finely chopped) – 3 tablespoons
Red-wine vinegar – 2 tablespoons
Ground pepper – ¼ teaspoon
Mixed salad greens – 1 package (5-ounce)
Grape tomatoes (halved) – 1 pint
Fat – 19.7 g
Protein – 27.1 g
Sodium – 453.9 mg
Directions:
1. Put a medium-sized saucepan on a medium-high flame. Add the

chicken and cover it with water. Let it come to a boil.
2. Once the water and chicken begin to boil, reduce the flame to
low and cook for about 15 minutes. Transfer the cooked chicken
onto a wooden chopping block and shred it into small pieces.
3. Take a medium-sized bowl and add the pesto, onion, and
mayonnaise; mix well to combine.
4. Add the chicken to the pesto mixture and toss until it is nicely
coated.
5. Take a large mixing bowl and add the vinegar, oil, pepper, and
salt. Whisk well. Your vinaigrette is ready.
6. Add the tomatoes and mixed greens to the prepared vinaigrette;
gently toss to coat the ingredients well.
7. Transfer the salad onto a serving platter and top with prepared
pesto chicken.
Sweet Potato (stuffed) Served with Hummus Dressing

Serving Size: 1
Ingredients:
Sweet potato (scrubbed) – 1 large
Kale (chopped) – ¾ cup
Canned black beans (rinsed) – 1 cup
Hummus – ¼ cup
Water – 2 tablespoons
Fat – 7 g
Protein – 21.1 g
Sodium – 489.1 mg
Directions:
1. Take a fork and prick the sweet potato evenly on all sides. Place
the pricked sweet potato in the microwave and cook for about
10 minutes.
2. In the meantime, place the kale in a colander and wash until no
dust is clinging to the leaves.
3. Place a medium-sized saucepan over a medium-high flame and
add the kale leaves to the same. Cover the pan with a lid and
cook until wilted.
4. Now toss in the beans along with a tablespoon of water; cook
uncovered for about 2 minutes, stirring often.
5. Remove the sweet potato from the microwave and split it open.
6. In a small bowl, add the hummus and a couple of tablespoons of
water; mix well and set aside.
7. Top the sweet potato with the bean and kale mixture. Drizzle the
beans and kale with the prepared hummus dressing.
DASH Diet Dinner Recipes
Chicken Cutlets Topped with Creamy Sun-Dried Sauce

Serving Size: 1
Ingredients:
Chicken cutlets – 1 pound
Sun-dried tomatoes, oil-packed (slivered) – ½ cup + 1 tablespoon of oil
Shallots (finely chopped) – ½ cup
Dry white wine – ½ cup
Heavy cream – ½ cup
Fresh parsley (chopped) – 2 tablespoons
Fat – 18.9 g
Protein – 25 g
Sodium – 249.5 mg
Directions:
1. Place the chicken cutlets into a shallow dish and generously

season with ⅛ teaspoon of pepper and salt.
2. Place a skillet on a medium flame and add a tablespoon of sun-
dried tomatoes oil to the skillet.
3. Add the chicken and cook for about 6 minutes or until the
chicken is nicely browned. Once done, transfer the chicken onto
a plate.
4. Add the shallots and sun-dried tomatoes to the skillet and sauté
for about a minute.
5. Increase the flame to high and pour in the wine. Scrape the
bottom of the skillet with a spatula and cook for around 2
minutes.
6. Reduce the flame to medium and add the cream. Season the
sauce with ⅛ teaspoon of pepper and salt; cook for another 2
minutes.
7. Return the cooked chicken to the skillet and stir to coat the
chicken cutlets nicely with the sauce. Turn off the flame.
8. Transfer the chicken onto a serving dish along with the sauce.
9. Season with parsley and serve!
Lemon Potatoes and Chicken with Kale

Serving Size: 1
Ingredients:
Chicken thighs (boneless and skinless) – 1 pound
Baby Yukon Gold potatoes (cut in half) – 1 pound
Chicken broth (low-sodium) – ½ cup
Lemon (sliced and seeded) – 1 large
Fresh tarragon (chopped) – 1 tablespoon
Baby kale – 6 cups
Fat – 19.3 g
Protein – 24.7 g
Sodium – 377.9 mg
Directions:

degrees Fahrenheit.
2. Place a cast-iron pan on a medium-high flame. Pour in a
tablespoon of oil and let it heat through.
3. Place the chicken into the pan and season with ¼ teaspoon of
pepper and salt. Cook for about 2 ½ minutes on each side. Once
done, transfer onto a plate and set aside.
4. Now pour the remaining oil into the pan and add the potatoes
along with ¼ teaspoon of pepper and salt. Cook the potatoes for
around 3 minutes.
5. Pour in the broth, garlic, tarragon, and lemon; mix well. Return
the cooked chicken to the pan and let it heat through.
6. Place the pan into the preheated oven and roast for about 15
minutes or until the potatoes are tender.
7. Take the pan out of the oven, add the kale, and stir well.
8. Return the pan to the oven and roast for about 4 minutes.
Chicken and Mushrooms in Creamy Sauce

Serving Size: 1
Ingredients:
Chicken cutlets – 4 (4-ounce)
Mixed mushrooms (sliced) – 4 cups
Dry white wine – ½ cup
Heavy cream – ½ cup
Fresh parsley (finely chopped) – 2 tablespoons
Fat – 19.6 g
Protein – 29.1 g
Sodium – 329.2 mg
Directions:
1. Place the chicken onto a plate and season it generously with ¼

teaspoon of pepper and salt.
2. Place a skillet on a medium flame and pour in a tablespoon of
canola oil. Once the oil is hot, add the chicken and cook for
about 5 minutes. Flip over and cook for another 5 minutes.
Transfer the cooked chicken onto a plate and set aside.
3. Add one more tablespoon of oil and let it heat through. Toss in
the mushrooms and stir for around 4 minutes.
4. Increase the flame to high and pour in the wine. Scrape the
bottom of the pan and cook for another 4 minutes.
5. Reduce the flame to low and add the cream; season the sauce
with ¼ teaspoon of pepper and salt.
6. Return the cooked chicken pieces to the pan and coat well with
the creamy sauce.
7. Place the chicken pieces into a shallow serving dish and top
with the prepared creamy mushroom sauce.
8. Finish with a sprinkle of chopped parsley.
9. Serve!
Roasted Chicken Fajitas

Serving Size: 1
Ingredients:
Chicken breasts (boneless and skinless) – 1 pound
Chili powder – 1 tablespoon
Ground cumin – 2 teaspoons
Garlic powder – 1 teaspoon
Salt – ¾ teaspoon
Red bell pepper (sliced) – 1 large
Yellow bell pepper (sliced) – 1 large
Red onion (sliced) – 2 cups
Corn tortillas (warmed) – 8
For serving –
Lime wedges
Cilantro
Sour cream
Avocado
Pico de gallo
Fat – 12.1 g
Protein – 30.1 g
Sodium – 572.9 mg
Directions:

degrees Fahrenheit.
2. Take a baking sheet and coat it generously with a cooking spray.
3. Cut the chicken breasts in half horizontally and then further cut
them into strips.
4. Take a large bowl and add the oil, cumin, chili powder, salt, and
garlic powder. Mix well to combine.
5. Add the stripped chicken to the spice mix and toss until evenly
coated. Also, add the onion and bell peppers; toss well to coat.
6. Transfer the veggies and chicken pieces onto the greased baking
sheet and arrange them in an even layer.
7. Place the baking sheet in the middle rack and roast in the
preheated oven for about 15 minutes.
8. Once the veggies and chicken are done roasting, turn the broiler
to high and broil for another 5 minutes.
9. Take the baking sheet out of the oven. Pour the lime juice over
the veggies and chicken and mix well.
10. Place the tortillas on a flat surface and divide the
baked chicken and veggies equally on them. Top each tortilla
with sour cream, cilantro, pico de gallo, and avocado. Finish by
topping each tortilla with lime wedges.
11. Serve!
Coconut Chickpea Creamy Curry

Serving Size: 1
Ingredients:
Avocado oil – 2 teaspoons
Onion (chopped) – 1 cup
Bell pepper (diced) – 1 cup
Zucchini (sliced) – 1 medium
Chickpeas (rinsed) – 1 can (15-ounce)
Coconut curry simmer sauce – 1 ½ cups
Vegetable broth – ½ cup
Baby spinach – 4 cups
Brown rice (precooked) – 2 cups
Fat – 18 g
Protein – 10.9 g
Sodium – 576.2 mg
Directions:
1. Take a large skillet and place it on a medium-high flame. Pour

in the oil and let it heat through.
2. Once the oil is hot enough, toss in the onion, zucchini, and
pepper. Cook for about 6 minutes, stirring occasionally.
3. Add the chickpeas along with the simmer sauce and vegetable
broth. Let it come to a boil. Continue stirring while cooking for
about 6 minutes or until the vegetables are tender.
4. Toss in the spinach and remove from the flame. Stir into the
sauce.
5. Serve over precooked and warmed rice.
6. Enjoy!
Chicken-Asparagus Bake
Serving Size: 1
Ingredients:
Chicken breasts (boneless and skinless) – 2 (8-ounce)
Baby Yukon Gold potatoes (halved) – 12 ounces
Carrots (sliced into 1-inch pieces) – 8 ounces
Ground coriander – 2 teaspoons
Salt – ¾ teaspoon
Ground pepper – ½ teaspoon
Shallot (chopped) – 2 tablespoons
Dijon mustard (whole-grain) – 1 tablespoon
Fresh asparagus (trimmed) – 1 pound
Fresh flat-leaf parsley (chopped) – 2 tablespoons
Fresh dill (chopped) – 1 tablespoon
Lemon wedges
Fat – 13.8 g
Protein – 27.6 g
Sodium – 599.4 mg
Directions:

degrees Fahrenheit.
2. Cut the chicken breasts in half (horizontally) and place them on
a flat cutting board. Cover the chicken breasts with a cling film
and pound them until they are ½ inch thick.
3. Take a large baking sheet and place the pounded chicken breasts
on one side of the same. Arrange the cut potatoes and carrots on
the other side.
4. Generously drizzle the chicken and veggies with oil; also,
sprinkle them with a teaspoon of coriander and ½ teaspoon of
salt and pepper.
5. Place the baking sheet into the oven and bake for about 15
minutes.
6. Once done, remove the baking sheet from the oven and toss the
veggies around. Set the veggies aside and arrange the asparagus
stems in the center.
7. Turn the oven to a broiler setting and return the baking sheet to
the oven. Broil the chicken and veggies for about 10 minutes
until the asparagus is crispy and tender.
8. Remove the baking sheet from the oven and transfer onto a
serving platter. Sprinkle with chopped parsley.
9. Serve with wedges.
Garlic Roasted Brussels Sprouts and Salmon

Serving Size: 1
Ingredients:
Garlic – 7 large cloves
Olive oil (extra-virgin) – ⅛ cup
Fresh oregano (finely chopped) – 1 tablespoon
Pepper (freshly ground) – ⅜ teaspoon
Brussels sprouts (sliced) – 3 cups
White wine – ¼ cup + 2 tablespoons
Salmon fillet (wild-caught) – 1 pound
Lemon wedges
Fat – 15.4 g
Protein – 33.1 g
Sodium – 485 mg
Directions:

degrees Fahrenheit.
2. Take 2 garlic cloves and mince them; transfer into a small bowl.
Also, add the oil, ½ tablespoon of oregano, ⅛ teaspoon of
pepper, and ¼ teaspoon of salt. Mix well to combine.
3. Cut the remaining garlic cloves in half and toss them into a bowl
along with the Brussels sprouts. Add 1 ½ tablespoons of
seasoned oil and toss until evenly coated.
4. Transfer the garlic and Brussels sprouts to a roasting pan along
with any leftover oil in the bowl.
5. Place the roasting pan into the oven and roast for about 8
minutes; stir and roast for another 8 minutes.
6. Add the wine to the remaining seasoned oil and set aside.
7. Take the roasting pan out of the oven and toss the veggies. Place
the salmon on top of the veggies and pour the remaining wine
and oil mixture.
8. Also, sprinkle the fish with ½ tablespoon of oregano, ¼
teaspoon of salt, and ¼ teaspoon of pepper.
9. Return the roasting pan to the oven and bake for about 7-8
minutes.
10. Place the lemon wedges on the side and serve!
Creamy Mushroom Linguine

Serving Size: 1
Ingredients:
Linguine pasta (whole-wheat) – 8 ounces
Garlic (sliced) – 6 cloves
Mixed mushrooms (sliced) – 1 ½ pounds
Shallots (diced) – 1 cup
Fresh thyme (chopped) – 1 tablespoon
Dry white wine – 1 cup
Sour cream – ½ cup
Parmesan cheese (grated) – ¼ cup
Butter – 1 tablespoon
Fresh parsley (finely chopped) – for garnish
Fat – 18.2 g
Protein – 16.5 g
Sodium – 409.2 mg
Directions:
1. Place a large pot filled with water over a high flame and let it
come to a boil.
2. Add the pasta and cook as per the package instructions. Once
the pasta is al dente, reserve ½ cup of the starchy pasta water
and then drain it into a colander.
3. In the meantime, place a large skillet on a medium flame and
pour in the oil.
4. Once the oil is hot enough, toss in the garlic and sauté for a
couple of minutes.
5. Increase the flame to high and add the shallots, thyme, and
mushrooms. Cook for about 13 minutes or until the mushrooms
begin to brown a bit.
6. Add the wine to the mushroom mixture and scrape any browned
bits at the bottom. Cook for about 3 minutes or until the wine is
reduced by half.
7. It is now time to add the sour cream, parmesan, salt, pepper, and
½ cup of reserved pasta water. Mix well to combine.
8. Now toss in the drained pasta and toss well to coat. Transfer into
a serving platter.
9. Garnish with freshly chopped parsley.
10. Serve!
Stuffed Peppers
Serving Size: 1
Ingredients:
Olive oil – 1 tablespoon
Onion (chopped) – 1 medium
Quinoa (rinsed) – 1 cup
Water – 1 ¼ cups
Cooked chicken breast (shredded) – 3 cups
Marinara sauce (low-sodium) – 1 ½ cups
Parmesan cheese (grated) – ⅓ cup
Fresh basil (sliced) – ¾ cup
Red bell peppers – 4 large
Mozzarella cheese, part-skim and low-moisture (shredded) – 1/2 cup
Fat – 18.4 g
Protein – 47.7 g
Sodium – 521.5 mg
Directions:
1. Begin by preheating the oven and setting the temperature to 300

degrees Fahrenheit.
2. Place a medium-sized saucepan on a medium-high flame and
pour in the oil.
3. Once the oil is hot enough, add the garlic and onion. Sauté for
about 5 minutes or until the onion is translucent.
4. Toss in the quinoa and cook for another 30 seconds. Pour in the
water and cook with the lid on for about 15 minutes on a
medium flame.
5. Once done, remove from the flame and let the quinoa sit for
another 5 minutes.
6. Now add the chicken, parmesan, ½ basil, and marinara to the
quinoa. Mix well to combine.
7. Place the peppers on a flat surface and trim the top (½ inch).
Use a spoon to remove the seeds and the membranes.
8. Take a square baking dish and place the peppers into the same
(cut sides facing up). Cover the dish with cling film and
microwave for about 3 minutes.
9. Remove the cling film and stuff each of the peppers with ¼ of
the prepared quinoa and chicken mixture.
10. Place the stuffed peppers into the oven and bake for
around 15 minutes.
11. Remove the dish and top each pepper with
mozzarella cheese. Bake for another 5 minutes.
12. Finish with a sprinkle of freshly chopped basil.
13. Serve!
White Beans Served with Eggs, Fennel, and Pancetta

Serving Size: 1
Ingredients:
Bacon (diced) – 3 ounces
Fennel bulb (thinly sliced) – 1
Yellow onion (diced) – 1 small
Garlic (minced) – 3 large cloves
Dried oregano – 2 teaspoons
Cannellini beans, low-sodium (rinsed) – 1 can (15-ounce)
Cherry tomatoes (halved) – 1 cup
Olive oil – 2 teaspoons
Eggs – 4 large
Fresh basil leaves (sliced) – 4 large
Fat – 15 g
Protein – 16 g
Sodium – 508 mg
Directions:
1. Begin by placing a large skillet on a medium flame. Place the
bacon into the same and cook for about 5 minutes or until
crispy.
2. Remove the bacon to a plate and add the sliced onion, garlic,
fennel, and oregano; cook for about 8 minutes in the fat
rendered by the bacon. The fennel should be wilted and the
onion should be translucent.
3. Add the tomatoes and beans; cook for another 5 minutes,
stirring occasionally.
4. Place another non-stick pan on a medium flame and pour in the
oil.
5. Once the oil begins to shimmer, crack the eggs open and place a
lid on top of the pan. Reduce the flame to medium-low and cook
the eggs for about 4-5 minutes. The white should be nicely set
and the yolks should be runny.
6. To serve, place ¼ of the vegetable and bean mixture onto a plate
and top it with a fried egg.
7. Sprinkle with pepper and garnish with sliced basil.
8. Serve right away.
Spaghetti with Ricotta and Broccoli

Serving Size: 1
Ingredients:
Whole milk – 5 cups
Heavy cream – ¾ cup
Kosher salt – 1 ½ teaspoons
Lemon zest – 1 teaspoon
Lemon juice – ¼ cup
Broccoli florets – 8 cups
Garlic (sliced) – 2 cloves
Pasta (whole-wheat) – 8 ounces
Parmesan cheese (grated) – ¼ cup
Fat – 17.8 g
Protein – 18.4 g
Sodium – 397.7 mg
Directions:

degrees Fahrenheit.
2. Place a large stockpot over a high flame and fill it with water.
Once the water begins to boil, add pasta and cook as per the
package instructions.
3. Once the pasta is al dente, drain into a colander and set aside.
4. Place a large heavy-bottomed pan on a medium-high flame and
add the milk along with heavy cream and ¾ teaspoon of salt.
Mix well to combine. Keep stirring.
5. Once the milk has been cooking for about 15 minutes, gently stir
in the fresh lemon juice. Cook for another 1 minute without
stirring. Turn off the flame and let the curdled milk sit for about
10 minutes.
6. Take a large colander and line it with at least 3 layers of fine
cheesecloth. Pour the curdled milk into the colander and let the
ricotta drain nicely.
7. In the meantime, take a large bowl and add the broccoli and
garlic along with a tablespoon of oil. Toss until all ingredients
are evenly coated with the oil.
8. Transfer the oil-coated broccoli to a baking sheet and roast for
around 12 minutes. Once done, transfer into a bowl.
9. Transfer the cooked pasta into a large mixing bowl along with
the roasted broccoli, ¾ teaspoon of salt, ¾ teaspoon of pepper,
and a tablespoon of oil. Toss until all ingredients are evenly
coated with oil and spices.
10. Top the pasta with dollops of ricotta. Finish with a
garnish of lemon zest and Parmesan.
Conclusion
The DASH diet is fast becoming one of the most preferred ways to control
hypertension and blood sugar. Easy to follow and cook, the diet uses
ingredients that are very common to your nearby store.
However, not everyone continues to follow the DASH diet due to the non-
availability of recipes. That is why most beginners simply give up on the
idea of the DASH diet and fall behind—until they read this book.
This one-of-a-kind DASH diet cookbook will help you fall in love with
DASH diet eating again. The cookbook has DASH diet recipes that will
help everyone, from beginners to experts. With most of the difficult parts
taken care of, all you need to do is follow the recipes, which are written in
the most simple and self-explanatory method possible.
The book offers a vast menu for breakfast, lunch, and dinner, spread over a
month with a 21-day meal plan. The plan acknowledges and understands
the busy lifestyles of people today, and therefore helps you plan the entire
month in advance. The meals align with the daily nutritional requirement
of the body and help you keep track of your DASH diet program.
The foods mentioned in the book not only will help you manage the
calorie count but also will not compromise on the taste of the food.

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Dash Diet for Beginners Book with

What is the DASH diet?

Green Morning Smoothie

Breakfast Pumpkin Smoothie

Warm Cinnamon Quinoa

1. Take a medium-sized saucepan and place it on a high flame.

Coconut-Blueberry-Coffee Breakfast Cake Bars

1. Start by preheating the oven by setting the temperature to 350

Apple Slice Sandwich

Oatmeal and Banana Muffins

1. Start by preheating the oven by setting the temperature to 375

Mushroom and Spinach Quiche

1. Begin by preheating the oven by setting the temperature to 375

Mexican Breakfast Egg Scramble

1. Start by preheating the oven by setting the temperature to 400

Breakfast Oatmeal Pancakes Topped with Maple Fruit

1. To prepare the maple fruit, take a medium-sized bowl and add

Roasted Sweet Potato and Kale Hash

Egg and Spinach Scramble Topped with Raspberries

1. Start by toasting the whole-grain bread slice until it is nicely

Muesli Topped with Raspberries

Green Pineapple Smoothie

1. Start by placing a small saucepan on a medium-high flame. Pour

Blackened Shrimp and Avocado Tacos

1. Start by preheating the grill and bringing the temperature to

Quinoa, Veggie, and Chicken Bowl

Pasta and Broccoli Salad

1. Start by placing a large stockpot of water on a high flame and

Chickpeas with Eggs and Peppers

1. Start by placing a large skillet on a medium flame.

Black Bean Salad

1. Start by taking a medium-sized bowl and placing the onion into

Quinoa and Chipotle Chicken Burrito Bowl

1. Start by preheating an electric grill by setting it to a medium-

Greek Mezze Meatball Bowls

Mushroom and Zucchini Sauté

1. Start by placing a large skillet on a high flame. Pour in the oil

Orzo Salad with Mediterranean Chicken

1. Preheat the oven by setting the temperature to 425 degrees

White Bean, Cucumber, and Tomato Salad

Curried Peanut and Sweet Potato Soup

1. Start by placing a large pot on a medium-high flame. Pour in the

Roasted Pepper and Tuna Pasta

Brussels Sprouts and Shredded Chicken

1. Place a cast-iron skillet on a medium flame and add the bacon

Creamy Chicken Salad With Pesto and Greens

1. Put a medium-sized saucepan on a medium-high flame. Add the

Sweet Potato (stuffed) Served with Hummus Dressing

Chicken Cutlets Topped with Creamy Sun-Dried Sauce

1. Place the chicken cutlets into a shallow dish and generously

Lemon Potatoes and Chicken with Kale

1. Begin by preheating the oven by setting the temperature to 400

Chicken and Mushrooms in Creamy Sauce

1. Place the chicken onto a plate and season it generously with ¼

Roasted Chicken Fajitas

1. Begin by preheating the oven by setting the temperature to 400

Coconut Chickpea Creamy Curry

1. Take a large skillet and place it on a medium-high flame. Pour

1. Start by preheating the oven by setting the temperature to 375

Garlic Roasted Brussels Sprouts and Salmon

1. Start by preheating the oven by setting the temperature to 450

Creamy Mushroom Linguine