کتاب آشپزی رژیم دش: ۵۰۰ دستور پخت خوشمزه برای کل خانواده برای کاهش فشار خون و حفظ سلامت قلب

Are you or your Dears looking for a simple, balanced, and tasty diet to lower your blood pressure, increase your energy, and put you in a good mood? Are you constantly thinking about your high blood pressure and hypertension and the damage they could do to you in the future? Are you experiencing difficulty keeping your sodium and potassium levels under control? If you’ve said yes to the above statements, then you are in the right place at the right time. DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report. Previous research has shown that people who follow the DASH diet may be able to reduce their blood pressure by a few points in just two weeks. Over time, their systolic blood pressure could drop by eight to 14 points, which significantly reduces the risk of cardiovascular disease. Here' whats included All You Need to Know about High Blood Pressure and Hypertension - Myths to debunk about these two conditions. Find out what it really consists of and how to overcome it at your best. Save Time in the Kitchen - All recipes that take 30 minutes or less to prepare. Even the busiest people will have no problems and will have time for the people they love the most. 500 Quick & Easy Recipes on a Budget – tasty recipes even for the pickiest eaters, cheap and easy-to-find ingredients, that you most likely already have at home. Keep Sodium Levels under Control with No Effort – with the nutritional value below each recipe, you will have no problem keeping your sodium under control daily. Quickstart Guide and Meal Plan - Accelerate your DASH Diet journey with 100-Day worth of pre-planned meals - included for free! Frequently Asked Questions – here, you will find the answer to any doubt you might have on Dash Diet. These answers are a result of a great research INTRODUCTION WHAT TO EAT AND WHAT TO AVOID ON THE DASH DIET What To Eat What To Avoid Tips For Success RECOMMENDED SERVINGS FOR THE DASH DIET Tips to Get Started and Stay with the DASH Diet WHAT THE DASH DIET CONSISTS OF: THERE ARE TWO DIFFERENT TYPES OF DASH DIET WHAT THE RESEARCH SAYS ABOUT IT DASH DIET MAY HELP WITH WEIGHT LOSS DASH Diet Guidelines HOW TO MONITOR AND MEASURE YOUR SODIUM LEVELS COMBINING EXERCISE TO INCREASE RESULTS Prepare Your Dash Food Pantry FAQ ON THE DASH DIET JUICES AND SMOOTHIE 1.Blackberry Iced Tea with Ginger & Cinnamon 2.Blueberry-Lavender Lemonade 3.Chocolate-Peanut Butter Protein Shake 4.Cookies & Cream Shake 5.Cranberry Spritzer 6.Ginger-Cinnamon & Blackberry Iced Tea 7.Iced Latte 8.Island Chiller 9.Minty-Lime Iced Tea 10.Strawberry-Banana Milkshake 11.Cantaloupe Dash Smoothie 12.Chocolate Berry Dash Smoothie 13.Chocolate Smoothie with Banana & Avocado 14.Fresh Fruit Smoothie 15.Ginger Carrot & Turmeric Smoothie 16.Green Smoothies 17.High-Protein Strawberry Smoothie 18.Orange Juice Smoothie 19.Orange- Tofu Lover’s Smoothies 20.Spinach & Avocado Smoothie - Gluten-Free 21.Strawberry DASH Smoothie 22.Ultimate Green Smoothie 23.Breakfast Coconut Smoothie 24.Stress Relieving Chocolate & Cherry Smoothie 25.Blueberry & Spice Brain-Boosting Smoothie 26.Peach Mango Smoothie 27.Fruit Smoothie 28.Banana Breakfast Smoothie 29.Chocolate Berry Smoothie 30.Tropical Turmeric Smoothie 31.Carrot Juice Smoothie 32.Raspberry Green Smoothie 33.Blueberry Smoothie 34.Avocado Smoothie 35.Ultimate Fruit Smoothie 36.Oat Cocoa Smoothie 37.Tropical Green Breakfast Smoothies 38.Green Apple Smoothie 39.Berry Banana Oat Smoothie 40.Blood Orange, Carrot, & Ginger Smoothie BREAKFAST 41.Blueberry Waffles 42.Apple Pancakes 43.Super-Simple Granola 44.Savory Yogurt Bowls 45.Energy Sunrise Muffins 46.Spinach, Egg, And Cheese Breakfast Quesadillas 47.Simple Cheese and Broccoli Omelets 48.Creamy Avocado and Egg Salad Sandwiches 49.Breakfast Hash 50.Hearty Breakfast Casserole 51.Creamy Apple-Avocado Smoothie 52.Strawberry, Orange, and Beet Smoothie 53.Blueberry-Vanilla Yogurt Smoothie 54.Greek Yogurt Oat Pancakes 55.Scrambled Egg and Veggie Breakfast Quesadillas 56.Stuffed Breakfast Peppers 57.Breakfast Sausage Crepe Filling 58.Instant Banana Oatmeal 59.Quick Turmeric Oatmeal 60.Swiss Chard Omelet 61.Shrimp Skillet 62.Coconut Yogurt with Chia Seeds 63.Chia Pudding 64.Breakfast Bake with Meat 65.Breakfast Bagel 66.Feta Quiche 67.Bacon Pancakes 68.Waffles 69.Chocolate Shake 70.Rolled Omelette with Mushrooms 71.Quiche Lorraine 72.Breakfast Zucchini Bread 73.Granola 74.Cheddar Souffle 75.Bacon Egg & Spinach Casserole 76.Strawberry Oats 77.Cherry Rice 78.Hot Honey Porridge 79.Cherries Bowls 80.Buckwheat Pancakes with Vanilla Almond Milk 81.Quinoa Hashes 82.Artichoke Eggs 83.Quinoa Cakes 84.Bean Casserole 85.Grape Yogurt 86.Berry Pancakes 87.Ginger French toast 88.Fruit Muffins 89.Omelet with Peppers 90.Vanilla Toasts 91.Banana Pancakes 92.Aromatic Breakfast Granola 93.Morning Sweet Potatoes 94.Egg Toasts 95.Sweet Yogurt with Figs 96.Fruits and Rice Pudding 97.Whole Grain Pancakes 98.Jack-o-Lantern Pancakes 99.Spinach, Mushroom, and Feta Cheese Scramble 100.Very Berry Muesli SALADS 101.Mango Salad 102.Tomato and Cucumber Salad 103.Fresh Fruit Salad 104.Green Papaya Salad 105.Quinoa and Fruit Salad 106.Shrimp and Veggie Salad 107.Salmon and Spinach Salad 108.Corn Salad 109.Fattoush Salad 110.Broccoli Salad 111.Baby Spinach Salad 112.Classic Tuna Salad 113.Greek Salad 114.Delicious Tuna Salad 115.Yogurt and Cucumber Salad 116.Tasty Eggplant Salad 117.Potato & Octopus Salad 118.Balsamic Beet Salad 119.Squash Garden Salad 120.Beet and Walnut Salad 121.Fennel Bulb Salad 122.Tender Green Beans Salad 123.Seafood Salad with Grapes 124.Vegan Salad 125.Orange Mango Salad 126.Watercress Salad 127.Tuna Salad 128.Cucumber And Lettuce Salad 129.Seafood Arugula Salad 130.Bean Sprouts Salad 131.Tender Endives Salad 132.Smoked Salad 133.Shredded Beef Salad 134.Balsamic Vinegar Salad 135.Garlic Edamame Salad 136.Pine Nuts Salad 137.Fish Salad 138.Tropical Salad 139.Corn Salad with Spinach 140.Daikon Radish Salad 141.Ambrosia Toasted Almonds 142.Apple Blue Cheese Salad 143.Apple Lettuce Salad 144.Apple Salad with Figs 145.Apple-Fennel Slaw 146.Arugula Peach Almond Salad 147.Baby Beet and Orange Salad 148.Bean Salad with Vinaigrette 149.Beet Walnut Salad 150.Blue Cheese Spinach Salad 151.Butternut Squash Apple Salad 152.Chicken Salad with Pineapple 153.Couscous Salad 154.Cucumber Pineapple Salad 155.Dilled Pasta Salad 156.Dilled Shrimp Salad 157.English Cucumber Salad 158.Quick Bean and Tuna Salad 159.Rice and Beans Salad SOUPS AND STEWS 160.Hearty Ginger Soup 161.Tasty Tofu and Mushroom Soup 162.Ingenious Eggplant Soup 163.Loving Cauliflower Soup 164.Simple Garlic and Lemon Soup 165.Healthy Cucumber Soup 166.Mushroom Cream Soup 167.Curious Roasted Garlic Soup 168.Amazing Roasted Carrot Soup 169.Simple Pumpkin Soup 170.Coconut Avocado Soup 171.Coconut Arugula Soup 172.Awesome Cabbage Soup 173.Ginger Zucchini Avocado Soup 174.Greek Lemon and Chicken Soup 175.Morning Peach 176.Garlic and Pumpkin Soup 177.Butternut and Garlic Soup 178.Minty Avocado Soup 179.Celery, Cucumber and Zucchini Soup 180.Turkey and Vegetable Barley Soup 181.Tomato Green Bean Soup 182.Simple Asparagus Soup 183.Carrot Soup 184.Creamy Asparagus Soup 185.Fire Roasted Corn Soup 186.Easy Vegetable Stock 187.Curried Cream of Tomato Soup with Apples 188.Gazpacho With Chickpeas 189.Low-Sodium Chicken Stock 190.Minestrone Soup 191.Mushroom Barley Soup 192.Potato Soup with Apples and Brie 193.Potato-Fennel Soup 194.Pumpkin Soup 195.Quibble Soup 196.Roasted Squash Soup 197.Turkey Bean Soup 198.Wild Rice Mushroom Soup 199.Zesty Tomato Soup POULTRY AND WHITE MEAT 200.Artichoke and Spinach Chicken 201.Pumpkin and Black Beans Chicken 202.Chicken Thighs and Apples Mix 203.Thai Chicken Thighs 204.Feisty Chicken Porridge 205.Oregano Chicken Thighs 206.Pesto Chicken Breasts with Summer Squash 207.Chicken, Tomato and Green Beans 208.Chicken Tortillas 209.Chicken with Potatoes Olives & Sprouts 210.Garlic Mushroom Chicken 211.Grilled Chicken 212.Delicious Lemon Chicken Salad 213.Salsa Chicken 214.Pear Chicken Casserole 215.Poached Chicken with Rice 216.Hawaiian Chicken 217.Fruity Chicken Bites 218.Chicken Kabobs 219.Chicken Legs with Carrots 220.Perfectly Braised Chicken Drumsticks 221.Healthy Chicken Zoodles 222.Angelic Ligurian Chicken 223.Mexico’s Chicken Cacciatore 224.Chicken Chili Verde 225.Falling “Off” The Bone Chicken 226.Honey And Chicken Sesame 227.Supreme Mongolian Chicken 228.Bacon Chicken Chowder 229.Chicken And Mushroom Garlic Stew 230.Yellow Chicken and Coconut Thai Curry 231.Parmesan And Chicken Spaghetti Squash 232.Honey Pot Chicken 233.Instant Pot Chicken Teriyaki and Veggies 234.Spicy Chicken Paprikash 235.The Ultimate Faux-Tisserie Chicken 236.Awesome Chicken Pho 237.Instant Honey and Garlic Chicken 238.Cute Adobo Chicken 239.Cajun Chicken and Rice FISH AND SEAFOOD 240.Limes and Shrimps Skewers 241.Crusted Salmon with Horseradish 242.Cucumber and Seafood Bowl 243.Fish Tacos 244.Tuna and Pineapple Kebob 245.Paprika Tilapia 246.Herbed Sole 247.Rosemary Salmon 248.Tuna Stuffed Zucchini Boats 249.Baked Cod 250.Basil Halibut 251.Tilapia Veracruz 252.Lemon Swordfish 253.Spiced Scallops 254.Shrimp Putinesque 255.Curry Snapper 256.Grouper with Tomato Sauce 257.Braised Seabass 258.Five-Spices Sole 259.Clams Stew 260.Steamed Salmon Teriyaki 261.Easy Steamed Alaskan Cod 262.Dill and Lemon Cod Packets 263.Steamed Fish Mediterranean Style 264.Steamed Veggie and Lemon Pepper Salmon 265.Steamed Fish with Scallions and Ginger 266.Steamed Tilapia with Green Chutney 267.Creamy Haddock with Kale 268.Coconut Curry Sea Bass 269.Stewed Cod Filet with Tomatoes 270.Lemony Parmesan Shrimps 271.Tuna ‘n Carrots Casserole 272.Sweet-Ginger Scallops 273.Savory Lobster Roll 274.Garlic ‘n Tomatoes on Mussels 275.Lobster Tarragon Stew 276.Easy Steamed Crab Legs 277.Tasty Corn and Clam Stew 278.Seafood Curry Recipe from Japan 279.Steamed Asparagus and Shrimps 280.Saffron Shrimp 281.Cold Crab and Watermelon Soup 282.Shrimp And Orzo 283.Spanish Mussels Mix 284.Scallops And Quinoa Salad 285.Salmon And Veggies Soup 286.Salmon Salsa 287.Salmon And Cucumber Salad 288.Tuna Pate 289.Shrimp And Avocado Salad 290.Shrimp And Cilantro Sauce 291.Citrus Calamari 292.Mussels Curry 293.Salmon Casserole 294.Scallops And Cauliflower Mix 295.Spiced Salmon 296.Smoked Salmon and Tomatoes Salad 297.Coconut Cream Shrimp 298.Salmon And Mushroom Mix 299.Cod Sweet Potato Chowder VEGETARIAN RECIPES 300.Moroccan-Inspired Tagine with Chickpeas & Vegetables 301.Roasted Brussels Sprouts 302.Chunky Black-Bean Dip 303.Sweet Potato Rice with Spicy Peanut Sauce 304.Vegetable Red Curry 305.Summer Barley Pilaf with Yogurt Dill Sauce 306.Lentil Quinoa Gratin with Butternut Squash 307.Brown Rice Casserole with Cottage Cheese 308.Quinoa-Stuffed Peppers 309.Greek Flatbread with Spinach, Tomatoes & Feta 310.Mushroom Risotto with Peas 311.Loaded Tofu Burrito with Black Beans 312.Black-Bean and Vegetable Burrito 313.Red Beans and Rice 314.Veggie Pita Rolls 315.Veggies Stuffed Bell Peppers 316.Hearty Lentil Soup 317.White Beans with Spinach and Tomatoes 318.Coconut Rice and White Beans 319.Cauliflower Butternut Squash Mac and Cheese 320.Bean Pasta with Arugula Avocado Walnut Pesto 321.Lentil Sloppy Joes 322.Lentil-Walnut Mushroom Tacos 323.Cauliflower “Fried Rice” and Mixed Vegetables 324.Mushroom and Sweet Potato Mini Quiches 325.Almond Butter Tofu and Roasted Asparagus 326.Spicy Bean Chili 327.Herbed Mushroom Rice 328.Pasta Primavera 329.Penne with White Beans and Tomatoes 330.Sweet Potato and Black Bean Wraps 331.Asparagus and Mushroom Crustless Quiche 332.Stuffed Tex-Mex Baked Potatoes 333.Lentil-Stuffed Zucchini Boats 334.Rosemary Endives 335.Baked Eggs in Avocado 336.Black-Bean Soup 337.Loaded Baked Sweet Potatoes 338.White Beans with Spinach and Pan-Roasted Tomatoes 339.Black-Eyed Peas and Greens Power Salad 340.Butternut-Squash Macaroni and Cheese 341.Pasta with Tomatoes and Peas 342.Healthy Vegetable Fried Rice 343.Portobello-Mushroom Cheeseburgers 344.Baked Chickpea-and-Rosemary Omelet 345.Easy Chickpea Veggie Burgers 346.Rotelle Pasta with Sun-Dried Tomato 347.Rice Noodles with Spring Vegetables 348.Pasta with Pumpkin Sauce 349.Tomato And Basil Pizza 350.Roasted Eggplant Sandwiches 351.Couscous And Chickpea Bowls with Tahini Sauce 352.Tofu Stir-Fry 353.Black Bean Burgers SIDE DISHES 354.Acorn Squash with Apples 355.Braised Celery Root 356.Braised Kale with Cherry Tomatoes 357.Broccoli With Garlic and Lemon 358.Brown Rice Pilaf 359.Brussels Sprouts With Shallots and Lemon 360.Cauliflower Mashed 'Potatoes.' 361.Cheesy Baked Zucchini 362.Chinese-Style Asparagus 363.Classic Boston Baked Beans 364.Corn Pudding 365.Creamed Swiss Chard 366.Creole-Style Black-Eyed Peas 367.Eggplant With Toasted Spices 368.Fresh Fruit Kebabs 369.Ricotta And Pomegranate Bruschetta 370.Quinoa Bowl 371.Light Corn Stew 372.Grilled Asparagus 373.Sour Cream and Onion Dip Carrot Sticks 374.Spiced Broccoli Florets 375.Lima Beans Dish 376.Soy Sauce Green Beans 377.Butter Corn 378.Stevia Peas with Marjoram 379.Pilaf With Bella Mushrooms 380.Parsley Fennel 381.Sweet Butternut 382.Mushroom Sausages 383.Parsley Red Potatoes 384.Jalapeno Black-Eyed Peas Mix 385.Sour Cream Green Beans 386.Cumin Brussels Sprouts 387.Peach And Carrots 388.Italians Style Mushroom Mix 389.Honey sage carrots 390.Honey-glazed sweet potatoes 391.Berry Soufflé 392.Low-fat Sour Cream Potato 393.Green Pea Purée 394.Broccoli Rice 395.Chili Squash Mix 396.Nutmeg Asparagus 397.Walnut Turnips Mix 398.Paprika Rice Mix 399.Spinach Mix 400.Greens Sauté 401.Coconut Bok Choy Mix 402.Green Beans Mix 403.Parsley Artichokes Mix 404.Peppers Salad 405.Thyme Black Beans Mix 406.Rice and Cranberries Mix 407.Oregano Beans Mix 408.Coconut Beets 409.Avocado Mix 410.Roasted Sweet Potato Mix 411.Coconut Kale Sauté 412.Allspice Carrots 413.Dill Artichokes SNACKS 414.Pepper and Chickpeas Hummus 415.Lemony Chickpeas Dip 416.Chili Nuts with Ginger 417.Protein Bars 418.Red Pepper Muffins with Mozzarella 419.Nuts And Seeds Mix 420.Tortilla Chips with Chili 421.Kale Chips 422.Potato Chips with Garlic 423.Peach Dip 424.Spicy Cereal 425.Goji Berry Mix 426.Artichoke Spread with Spinach 427.Avocado Salsa 428.Onion Spread with Cream Cheese 429.Easy Salsa 430.Spinach Dip with Chickpeas 431.Avocado Dip 432.Chives Dip with Cheese 433.Dill Dip 434.Lime Grilled Pineapple 435.Sherry Hummus 436.Fruit Potpourri 437.Citrus Fruit Salsa 438.Pearl Asparagus 439.Shrimps Ceviche 440.Hot Marinated Shrimp 441.Lemony Red Pepper Spread 442.Low-Fat Trout Spread 443.Garlicky White Bean Dip 444.Spinach and Mint Dip 445.Cilantro Spread 446.Cheesy Broccoli Dip 447.Peach and Bacon Appetizer 448.Garlic Sesame Dip 449.White Bean Spread 450.Mediterranean Pop Corn Bites 451.Hearty Buttery Walnuts 452.Refreshing Watermelon Sorbet 453.Garlic Cottage Cheese Crispy SWEETS 454.Healthy Banana-Choco Ice Cream 455.Healthy Chocolate Mousse 456.Almond Rice Pudding 457.Apples and Cream Shake 458.Baked Stuffed Apples 459.Carrot-Cake Smoothie 460.Easy Cinnamon Baked Apples 461.Chocolate Cake in A Mug 462.Peanut Butter Banana “Ice Cream” 463.Banana-Cashew Cream Mousse 464.Grilled Plums with Vanilla Bean Frozen Yogurt 465.Key Lime Cherry “Nice” Cream 466.Oatmeal Dark Chocolate Chip Peanut Butter Cookies 467.Peanut Butter Banana Bread Bites 468.Toasted Almond Ambrosia 469.Apricot Biscotti 470.Apple and Berry Cobbler 471.Mixed Fruit Compote Cups 472.Berry Sundae 473.Citrus-Glazed Fruit Kebabs 474.Pumpkin Seed Brittle 475.Chocolate Almond Pudding 476.Figs with Honey-Chocolate Sauce 477.Lemon Ricotta Peaches 478.Mixed Dried Fruit Oatmeal Cookies 479.Cinnamon Sugar Apple Cake 480.Honey-Cinnamon Grilled Plums 481.Peanut Butter Oatmeal Chocolate Chip Cookies 482.Peach Crumble Muffins 483.Cinnamon Baked Apples with Walnuts 484.Raspberry Walnut Sorbet 485.Vanilla Pumpkin Pudding 486.Chocolate Meringue Puffs 487.Banana Vanilla Cream Yogurt 488.Baked Coconut Egg Custard 489.Tropical Fruit Salad 490.Vanilla Meringue Cookies 491.Brown Butter Pear Bars 492.Mocha Chocolate Mousse 493.Stewed Peach 494.Spices and Zucchini Pie 495.Walnut Apples 496.Grapes Cream 497.Apricot Custard 498.Boiled Apples 499.Lemon Custard 500.Cardamom Pears 501.Red Grape Compote 502.Milk and Rice Pudding 503.Coconut Sugar Compote 504.Sweet Cobbler 505.Vanilla Grapes Bowls 506.Pears Mix 507.Pumpkin Pie Spices Cake 508.Vanilla Avocado Bowls 509.Stevia Brown Pudding 510.Raspberry Bars 511.Blueberries Cream 512.Maple Syrup and Rice Bowls 100 DAY FOOD PLAN UNIT CONVERSION TABLES RECIPE INDEX