DASH DIET COOKBOOK FOR TWO: A beginner's book to discover the best weight loss solution on the market for diabetics PDF
Preview DASH DIET COOKBOOK FOR TWO: A beginner's book to discover the best weight loss solution on the market for diabetics
DASH DIET COOKBOOK FOR TWO A BEGINNER’S BOOK TO DISCOVER THE BEST WEIGHT LOSS SOLUTION ON THE MARKET FOR DIABETICS AND NOT, INCLUDING A 21-DAY MEAL PLAN 1 TABLE OF CONTENTS Introduction 9 Chapter 1. What Can I Eat? 9 Suitable and Unsuitable Foods 9 Allowed 9 In Small Amounts 9 Avoid As Much as Possible 9 DASH Diet Shopping List 10 Low GI Vegetables (1st Choice) (3 Servings/Day) 10 Medium GI Vegetables (2nd Choice) 11 Low GI Fruits (1st Choice) (2 Servings/Day) 11 Medium GI fruits (2nd choice) 11 Meat and Seafood (recommended) 11 Dairy Products (Recommended) 11 Dairy Products (not recommended) 12 Fats / Oils (Approx. 2 tbsp. / Day) 12 Nuts, Seeds, etc. (Approx. 20 g / Day) 12 Drinks (recommended) - 2-3 l / Day 12 Drinks (not recommended) 13 How DASH Diet Helps You Lose Weight and Lower Blood Pressure 13 Understanding the Food Groups 13 Understanding Daily Proportions 13 Salt Alternatives 14 Sunflower Seeds 14 Fresh Squeezed Lemon 14 Onion Powder 14 Black Pepper Powder 15 Cinnamon 15 Flavored Vinegar 15 The Health Benefits of DASH Diet 15 Lower Blood Pressure 15 Helps Control Diabetes 15 Chapter 2.Breakfasts 16 Shrimp Skillet 17 Coconut Yogurt with Chia Seeds 17 Chia Pudding 18 Egg Fat Bombs 18 Morning “Grits” 19 Scotch Eggs 19 Bacon Sandwich 20 Noatmeal 20 Breakfast Bake with Meat 21 Breakfast Bagel 21 Egg and Vegetable Hash 22 Cowboy Skillet 22 Feta Quiche 23 Bacon Pancakes 23 Waffles 24 Rolled Omelette with Mushrooms 24 Quiche Lorraine 25 2 Granola 26 Cheddar Soufflé 26 Mediterranean Omelette 27 Chicken Fritters 27 Eggs in Portobello Mushroom Hats 28 Matcha Fat Bombs 28 Salmon Omelet 29 Black’s Bangin’ Casserole 29 Hash Brown 30 Bacon Cups 30 Spinach Eggs and Cheese 31 Fried Eggs 31 Toasties 32 Egg Baked Omelet 32 Breakfast Omelet 33 Coffee Donuts 33 Taco Wraps 34 Bistro Wedges 34 Spinach Balls 35 Cheese & Chicken Sandwich 35 Bacon & Horseradish Cream 36 Vegetable Toast 36 Cinnamon Toasts 37 Toasted Cheese 37 Peanut Butter Bread 38 Easy Blender Pancakes 38 Three Beans Mix 39 Creamy Cucumber Mix 39 Bell Peppers Mix 40 Sweet Potato Mash 40 Bok Choy Mix 41 Flavored Turnips Mix 41 Lemony Fennel Mix 42 Simple Cauliflower Mix 42 Broccoli Mix 43 Tasty Bean Side Dish 43 Easy Green Beans 44 Creamy Corn 44 Classic Peas and Carrots 45 Mushroom Pilaf 45 Butternut Mix 46 Sausage Side Dish 46 Easy Potatoes Mix 47 Black-Eyed Peas Mix 47 Chapter 3. Seafood 48 Steamed Salmon Teriyaki 49 Easy Steamed Alaskan Cod 49 Dill and Lemon Cod Packets 50 Steamed Fish Mediterranean Style 50 Steamed Veggie and Lemon Pepper Salmon 51 Steamed Fish with Scallions and Ginger 51 Steamed Tilapia with Green Chutney 52 Creamy Haddock with Kale 52 Coconut Curry Sea Bass 53 Stewed Cod Filet with tomatoes 53 Lemony Parmesan Shrimps 54 Tuna ‘n Carrots Casserole 54 Sweet-Ginger Scallops 55 Savory Lobster Roll 55 3 Garlic ‘n Tomatoes on Mussels 56 Lobster Tarragon Stew 56 Easy Steamed Crab Legs 57 Tasty Corn and Clam Stew 57 Seafood Curry Recipe from Japan 58 Steamed Asparagus and Shrimps 58 Coconut Milk Sauce over Crabs 59 Cajun Shrimp Boil 59 Sautéed Savory Shrimps 60 Sweet and Spicy Dolphin fish Filets 60 Steamed Ginger Scallion Fish 61 Simply Steamed Alaskan Cod 61 Fish Jambalaya 62 Greek Sea Bass with Olive Sauce 62 Sardines with Green Pasta & Sun-Dried Tomatoes 63 Saucy Cod with Mustard Greens 63 Baked Cod with Parmesan & Almonds 64 Fish Tacos with Slaw, Lemon and Cilantro 64 Fried Oysters in the Oven 65 Tuna with Greens and Blueberries -One Pot 65 Roasted Old Bay Prawns 66 Three-Minute Lobster Tail 66 Crispy Salmon with Broccoli & Red Bell Pepper 67 Easy Baked Halibut Steaks 67 Mediterranean Tilapia Bake 68 Omelet Wraps with Tuna 68 Baked Trout and Asparagus Foil Packets 69 Coconut Shrimp 69 Bacon-Wrapped Scallop Cups -One Pot 70 Sea Bass with Vegetables and Dill Sauce 70 Grilled Tuna Steaks with Shirataki Pad Thai 71 Country Club Crab Cakes 71 Coconut Fried Shrimp with Cilantro Sauce 72 Shrimp Stir-Fry 73 Baked Salmon with Lemon and Mush 74 Pan-fried Soft Shell Crab 74 Chili Cod with Chive Sauce 75 Pan-Seared Scallops with Sausage & Mozzarella 75 Spanish Shrimp with a Hint of Garlic 76 Crusted Salmon with Walnuts and Rosemary 76 Mediterranean Salmon with Fennel and Sun-Dried Tomato 77 Couscous Salad 77 Cod with Roasted Tomatoes – Mediterranean style 78 Shrimp Piccata with Zucchini Noodles 78 Mediterranean Fish Soup 79 Chapter 4. Poultry 80 Easy Chicken Skillet 81 Chicken and Onion Mix 81 Balsamic Chicken Mix 82 Asian Glazed Chicken 83 Easy Greek Chicken 83 Summer Chicken Mix 84 Cajun Chicken 84 Chicken and Veggies 85 Chicken and Broccoli 85 Artichoke and Spinach Chicken 86 Pumpkin and Black Beans Chicken 86 4 Chutney Chicken Mix 87 Chicken and Sweet Potato Soup 87 Chicken and Dill Soup 88 Cilantro Serrano Chicken Soup 88 Leek and Chicken Soup 89 Collard Greens and Chicken Soup 89 Chicken, Scallions, and Avocado Soup 90 Coconut Chicken and Mushrooms 90 Chicken Chili 91 Chicken, Spinach and Asparagus Soup 91 Chicken and Broccoli Salad 92 Garlicky Zucchini-Turkey Casserole 92 Casserole a La Chicken Enchilada 93 Cilantro-Coconut Chicken Stew 93 Turkey Legs in Thai Sauce 94 Filling Turkey Chili Recipe 94 Chicken Meatloaf with a Tropical Twist 95 Chicken-Mushroom Casserole 95 Pineapple Chicken Hawaiian Style 96 Honey Sesame Chicken 96 Chicken Cooked the Italian Way 97 Italian Chicken Cacciatore 97 Oregano-Basil Chicken Breast 98 Filipino Style Chicken Adobo 98 Stewed Chicken & Dried Cherries 99 Chicken ‘n Ginger Congee 99 Broccoli-Chicken Rice 100 Ranch Risotto 100 Chapter 5. Meat 101 Spicy Beef Curry 102 Pork Tenderloin with Apples and Sweet Potatoes 103 Mexican Beef and Veggie Skillet 104 Garlic Lime Marinated Pork Chops 104 Oriental Stir Fry 105 Cocoa-Crusted Pork Tenderloin 105 Beef Kabobs with Pineapples 106 Asian Beef and Zucchini Noodles 106 Exotic Thai Steak 107 Sweet and Spicy Edamame Beef Stew 107 Filling Sirloin Soup 108 Roast Rack of Lamb 108 Garlic Pork Mix 109 Paprika Pork with Carrots 109 Ginger Pork and Onions 110 Cumin Pork 110 Pork and Greens Mix 111 Thyme Pork Pan 111 Marjoram Pork and Zucchinis 112 Spiced Pork 112 Coconut Pork and Celery 113 Pork and Tomatoes Mix 113 Sage Pork Chops 114 Thai Pork and Eggplant 114 Pork and Lime Scallions 115 Balsamic Pork 115 Pesto Pork 116 Pork and Parsley Peppers 116 Cumin Lamb Mix 117 5 Pork with Peaches Mix 117 Cocoa Lamb and Radishes 118 Beef and Sauerkraut Soup Recipe 118 Meatballs and Mushroom Sauce 119 Lamb Casserole 119 Thai Beef Recipe 120 Goulash 120 Lamb and Mustard Sauce 121 Beef Zucchini Cups 121 Beef and Tzatziki 122 Beef and Tomato Stuffed Squash 122 Braised Lamb Chops 123 Lamb with Fennel 123 Beef and Eggplant Casserole 124 Burgundy Beef Stew Recipe 124 Beef Roast 125 Lamb 125 Chapter 6. Salads & Soups 129 Easy Shrimp Salad 130 Easy Veggie Soup 130 Seafood Salad 131 Caesar Salad 131 Greek Chicken Salad 132 Chicken Soup 132 Pumpkin Soup 133 Spicy Black Bean Soup 133 Shrimp Soup 134 Mayo-less Tuna Salad 134 Chestnut Soup 135 Pepper Pot Soup 135 Quinoa & Avocado Salad 136 Kale Salad with Mixed Vegetables 136 Cream of Corn Soup 137 Clam Soup 137 Apple & Peach Salad 138 Chicken, Apple & Basil Salad 138 Curried Quinoa Sweet Potato Salad 139 Banana Salad 139 Chapter 7. Dressings, Sauces & Seasoning 140 Pizza Sauce 141 Marinara Sauce 141 BBQ Sauce 142 Enchilada Sauce 142 Teriyaki Sauce 143 Hoisin Sauce 143 Hot Sauce 144 Worcestershire Sauce 144 Almond Butter 145 Mayonnaise 145 Seasoned Salt 146 Poultry Seasoning 146 Taco Seasoning 147 Pumpkin Pie Spice 147 Curry Powder 148 6 Chapter 8. Snacks 149 Onion and Cauliflower Dip 150 Delightful Bombs 150 Pesto Crackers 151 Zucchini Chips 151 Avocado Dip 152 Broccoli and Cheddar Biscuits 152 Celery Sticks 153 Delightful Cucumber Cups 153 Egg Chips 154 Cheese Burger Muffins 154 Tomato Tarts 155 Pizza Dip 155 Prosciutto and Shrimp Appetizer 156 Parmesan Wings 156 Chapter 9. Desserts 157 Coconut Spiced Apple Smoothie 158 Sweet and Nutty Smoothie 158 Orange and Peaches Smoothie 159 Ginger Berry Smoothie 159 Vegetarian-Friendly Smoothie 160 ChocNut Smoothie 160 Coco Strawberry Smoothie 161 Egg Spinach Berries Smoothie 161 Creamy Dessert Smoothie 162 Sweet Buns 162 Easy Macaroons 163 Delicious Chocolate Truffles 163 Coconut Pudding 164 Pumpkin Custard 164 Yummy Orange Cake 165 Mug Cake 165 Marshmallows 166 Caramel Custard 166 Chocolate Shake 167 Smoothie Bowl 167 Chapter 10. Extra Dash Diet Recipes 168 Cheesy Ham Soufflé 169 Mushroom and Cheese Scrambled Eggs 169 Red Pepper Frittata 170 Cream Cheese Pancakes 170 Spicy Chorizo Baked Eggs 171 Cheesy Taco Pie 171 Sausage Egg Casserole 172 Egg Bites 172 Chorizo and Eggs 173 Egg in the Avocado 174 Egg, Bacon, and Cheese Cups 174 Steak and Eggs 175 Butter Coffee 175 California Chicken Omelet 176 Eggs Oopsie Rolls 176 Shakshuka 177 Rooibos Tea Latte 177 Feta and Pesto Omelet 178 Eggs Benedict 178 7 Egg Clouds 179 Spicy Shrimp Omelet 179 Egg Pizza Crust 180 Coffee Egg Latte 180 Buttery Egg Waffles 181 Egg and Bacon Breakfast Muffins 181 Egg Bacon Fat Bombs 182 Soft Boiled Eggs with Butter and Thyme 182 Chapter 11. 21 Day Meal Plan 183 Conclusion 185 8 INTRODUCTION The DASH eating plan emphasizes on vegetables, fruits, whole grains, and low-fat dairy products, making it an ideal plan for anyone looking to gain health through lowered blood pressure and a healthier heart. The DASH plan has no specialized rec- ipes or food plans. Daily caloric intake depends on a person’s activity level and age. People who need to lose weight would naturally eat fewer calories. When filling the plate for a meal, the food must be attractive, as well as tasty and nutritious. A wide variety of foods will make this plan much more enjoyable. Try to make choices that will offer a range of colors and textures. Remember that des- sert is not off-limits but should be based around healthy choices that include fresh fruit. The DASH diet’s primary focus is on grains, vegetables, and fruits because these foods are higher fiber foods and will make you feel full longer. Whole grains should be consumed six to eight times daily, vegetables four to six servings daily, and fruit four to five servings daily. Low-fat dairy is an essential part of the diet and should be eaten two to three times daily. Also, there should be six or fewer servings daily of fish, poultry, and lean meat. The DASH diet leans heavily on vegetables, fruits, and whole grains. Fish and lean poultry are served moderately. Whole wheat flour is used instead of white flour. DASH as a diet plan promotes low-fat dairy, lean meat, fruits, and vegetables. It is a mix of the old world and new world eating plans. It has been designed to follow past-diet principles to help eliminate new world health problems. The carbohydrates are mainly made of plant fiber that the body does not easily digest and cannot turn into stored fat. The plan is rich in good fats that make food taste good and help us feel fuller for a more extended period. Proteins are not forbid- den but are geared more toward plant-based protein and not so much meat consumption. The DASH diet focuses on long-term healthy eating habits. The diet doesn’t force you to starve or battle constant cravings. Instead, it focuses on understanding food groups, controlling portion sizes, and ensuring you get the optimal levels of potas- sium, calcium, magnesium, fiber, and protein. The diet focuses on certain food groups for specific reasons: fruits and vegetables provide you the magnesium and potassium your body needs, and low-fat dairy products calcium. Every food you eat should have a purpose, and that’s the most import- ant principle of the DASH diet: eat well, so you feel well. CHAPTER 1. WHAT CAN I EAT? Suitable and Unsuitable Foods A DASH diet can be easily integrated into daily life simply because it uses available foods in conventional grocery stores. Depending on your calorie requirement, this is a guide to the amount of individual foods that can be consumed. Allowed Plenty of fresh vegetables, especially lots of greens (almost without restriction) Fresh fruit Lean meats, especially white meat (chicken, turkey) Whole grain / whole grain products Fish Protein-rich foods Foods with unsaturated and healthy fats, such as nuts and avocados Healthy oils with an optimal Omega3 / 6 ratio, such as olive oil and coconut oil Lean dairy products Nuts, seeds, legumes In Small Amounts Alcohol Coffee Animal fats, especially red meat Sweets and sugar Avoid As Much as Possible Ready meals and canned food Sausages Bakery products Hydrogenated vegetable fats such as palm fat Sunflower oil (poor omega3 / 6 ratio) Pickled and smoked foods 9
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