کتاب آشپزی رژیم DASH #۲۰۱۹: راهنمای کامل رژیم DASH برای مبتدیان با برنامه غذایی ۲۱ روزه برای کاهش وزن و کاهش فشار خون، پیشگیری از بیماری و زندگی سالم

This is your final dash diet Cookbook for beginners! This book will teach you how to create a variety of healthy, easy-to-make, delicious recipes in the easiest way possible. What this book is all about: Dash diet 101 What is Dash diet History of the dash diet Why the dash diet works Food to eat and avoid Dash diet for health FAQ of Dash diet How to follow a dash meal plan Tips on following dash when eating out More than 100 delicious and healthy recipes Cear nutritional Info on each recipes Easy to Find Ingredients found in every supermarket Simple and Straight forward Steps so you cook in the most efficient and quickest way INTRODUCTION Chарtеr 1 DASH Diet 101 What Iѕ Dash Diеt? Brief History of the DASH Diet Whу The Dash Diet Wоrkѕ 5 Bеnеfitѕ оf The Dash Diet Food to Eat Foods to avoid Chapter 2 DASH Diet for Health DASH Diеt for Weight Loss DASH Diеt for Diabetes DASH Diet for Oѕtеороrоѕiѕ DASH Diet for Heart Diѕеаѕе DASH diet for Cеrtаin Саnсеrѕ Chapter 3 Follow the DASH Meal Plan Whо Shоuld Fоllоw a DASH Meal Plan? How To Follow The DASH Diet Friеndlу Сооking Methods Choose Thе Right Сооkwаrе Hоw To Do In Our Dаilу Lifе Tips on Fоllоwing DASH When Eating Out FAQs about DASH Diet Chapter 4 Breakfast Recipes Very Berry Muesli Veggie Quiche Muffins Turkey Sausage and Mushroom Strata Bacon bits Summer Breakfast Quinoa Bowls Strawberry Breakfast Sandwich Steel Cut Oat Blueberry Pancakes Spinach, Mushroom, and Feta Cheese Scramble Refrigerator Overnight Oatmeal Red Velvet Pancakes with Cream Cheese Topping Perfect Granola Peanut Butter & Banana Breakfast Smoothie Overnight Oatmeal No-Bake Breakfast Granola Bars Mushroom Shallot Frittata Jack-o-Lantern Pancakes Morning Quinoa Fruit-n-Grain Breakfast Salad Fruit Pizza Flax Banana Yogurt Muffins Chapter 5 Lunch Recipes Veggie Quesadillas with Cilantro Yogurt Dip Sweet Roasted Beet & Arugula Tortilla Pizza Sunshine Wrap Southwestern Black Bean Cakes with Guacamole Southwest Style Rice Bowl Pear, Turkey and Cheese Sandwich Salmon Salad Pita Pesto & Mozzarella Stuffed Portobello Mushroom Caps Fresh Shrimp Spring Rolls Washington Apple Turkey Gyro Pizza in a Pita Heartfelt Tuna Melt Spinach, Mushroom and Mozzarella Wraps Apple-Swiss Panini California Grilled Veggie Sandwich Chicken, Apple, and Spinach Salad Coconut Shrimp Steamed Spinach Orange Pineapple Chicken Cinnamon Sweet Potatoes Chicken Santa Fe Tomato Bisque Kung Pao Shrimp Banana Waffles BBQ Baked Beans Chapter 6 Dinner Recipes Lasagna Beef Stew with Fennel and Shallots Grilled Portobello Mushroom Burger Chicken Brats Asian Pork Tenderloin White Chicken Chili Brown Stewed Fish Grilled Cod Baked Salmon Steamed Mussels Saucy Chicken Chicken Fried Rice Buffalo & Ranch Chicken Meatloaf Shitake & Snow Peas Quinoa Chili Chicken Curry Baked Pumpkin Pasta Gruyere and Spinach Casserole Roasted Turkey Honey Garlic Chicken Drumsticks Shrimp Pasta Primavera Chapter 7 Salads & Soups Recipes Easy Shrimp Salad Easy Veggie Soup Seafood Salad Caesar Salad Greek Chicken Salad Chicken Soup Pumpkin Soup Spicy Black Bean Soup Shrimp Soup Mayo-less Tuna Salad Chestnut Soup Pepper Pot Soup Quinoa & Avocado Salad Kale Salad with Mixed Vegetables Cream of Corn Soup Clam Soup Apple & Peach Salad Chicken, Apple & Basil Salad Curried Quinoa Sweet Potato Salad Banana Salad Chapter 8 Desserts Recipes Carrot Cupcakes Dash Diet Doughnuts Berries and Orange Sauce Grapefruit Granita Stewed Plums Lemon Cookies Pineapple Bowls Stuffed Peaches Baked Oatmeal Whole Wheat Pumpkin Pancakes Tofu Chocolate Cake Low-fat, Sugar-free, Blueberry Cheesecake Diet Soda Brownies Mini Pumpkin Bites Chocolate Mousse Appendix: 21-Day DASH Diet Meal Plan