Table Of Contents

  FREE GIFT!

  Introduction

  Dash Diet Breakfasts Recipes

  Incredible Pumpkin Pancakes

  Amazing Potato Cakes

  Breakfast Orange Delight

  Delicious Omelet

  Wonderful Breakfast Bowls

  Breakfast Zucchini Muffins

  Special Breakfast Crunch

  Tasty Stuffed Peaches

  Delicious Breakfast Parfait

  Amazing Breakfast Smoothie

  Breakfast Fruit Soup

  Tasty Summer Compote

  Delicious French Toast

  Breakfast Banana Smoothie

  Breakfast Oatmeal

  Scrambled Eggs

  Special Breakfast Casserole

  Breakfast Frittata

  Breakfast Quinoa Pancakes

  Amazing Tofu Scramble

  Dash Diet Side Dishes Recipes

  Delicious Squash And Apples

  Stuffed Artichokes

  Amazing Asparagus Dish

  Minted Carrots

  Black Bean Relish

  Simple Black Bean Cakes

  Delicious Celery Root

  Amazing Kale And Cherry Tomatoes

  Tasty Broccoli

  Special Brown Rice Pilaf

  Cheese Zucchinis

  Classic Baked Beans

  Delicious Corn Pudding

  Incredible Swiss Chard

  Amazing And Delicious Eggplant

  Asian Side Salad

  Glazed Sweet Potatoes

  Amazing Lima Beans And Tomatoes

  Delicious Sautéed Corn

  Spicy And Delicious Cabbage

  Dash Diet Snacks And Appetizers Recipes

  Apple Slices And Tasty Dip

  Tasty Artichoke Dip

  Tasty Avocado Dip

  Simple Eggplant Dip

  Delicious Stuffed Mushrooms

  Spicy Shrimp

  Simple Coconut Shrimp

  Wonderful Potato Skins

  Great Tomato Crostini

  Simple Grilled Pineapple

  Delicious And Easy Hummus

  Fruit Kebabs

  Delicious Fruit Salsa

  Pickled Asparagus

  Delicious Ceviche

  Simple Marinated Shrimp

  Delicious Red Pepper Spread

  Tasty Trout Spread

  Special White Bean Dip

  Spinach And Mint Dip

  Dash Diet Fish And Seafood Recipes

  Scallops And Prosciutto

  Delicious Mussels And Chorizo

  Shrimp Cocktail

  Quinoa And Scallops Salad

  Squid And Shrimp Salad

  Popular Seafood Salad

  Shrimp And Delicious Ginger Dressing

  Delicious Shrimp Soup

  Mussels And Chickpea Soup

  Gourmet Salmon Delight

  Scallops And Jalapeno Vinaigrette

  Broiled Lobster Tails

  Tuna And Orange Salsa

  Delicious Seafood Stew

  Healthy Steamed Fish

  Shrimp Umani

  Simple Herring Roe

  Mexican Shrimp Salad

  Special Tuna Kabobs

  Roasted Salmon

  Dash Diet Poultry Recipes

  Amazing Baked Chicken

  Simple Roasted Chicken

  Chicken Breast Delight

  Light Caesar Salad

  Simple Chicken Salad

  Chicken And Peanut Sauce

  Special Chicken Salad

  Delightful Chicken And Eggplant Sandwich

  Healthy Chicken Wrap

  Simple Chicken Wraps

  Healthy And Delicious Chicken Soup

  Spring Chicken Soup

  Autumn Chicken Cream

  Chicken And Noodles Soup

  Baked Chicken Wings

  Chicken With Tasty Salsa

  Amazing Chicken Casserole

  Poached Chicken With Rice

  Hawaiian Chicken

  Easy Chicken Bites

  Impressive Chicken Salad

  Incredible Chicken Chili

  Savory Chicken Soup

  Surprising Chicken And Peaches

  Simple Glazed Chicken

  Dash Diet Meat Recipes

  Sesame And Ginger Steak

  Braised Beef Brisket

  Delicious Party Meatballs

  Superb Beef Stew

  Beef Stroganoff

  Simple Zucchini And Pork Stir Fry

  Pork Chops With Apples And Onions

  Baby Back Ribs And Tasty Salad

  Simple Pork Soup

  Thai Steak Delight

  Spicy Beef Stir Fry

  Special Steak Salad

  Delicious Lamb

  Wonderful Beef

  Simple Thai Pork

  Lamb Meatballs And Mint Sauce

  Exotic Pork Soup

  Pork Medallions And Delicious Slaw

  Flavored Steak

  Thai Style Beef

  Pork Medallions And Delicious Pear Sauce

  Incredible Pork Roast

  Amazing Beef Kabobs

  Herbed Sirloin Steak

  Delicious Steak And Tasty Corn Salsa

  Dash Diet Dessert Recipes

  Carrot Cake

  Simple Mandarin Cake

  Carrot Cupcakes

  Green Tea Sorbet

  Spring Smoothie Bowl

  Simple Matcha Doughnuts

  Figs Dessert

  Chocolate Jelly

  Delicious Energy Bars

  Mexican Tomato Dessert

  Special Tomato Cake

  Maple Cupcakes

  Fruits And Orange Vinaigrette

  Fruity Granita

  Simple Grapefruit Granita

  Summer Berry Dessert

  Poached Plums

  Simple Baked Apples

  Chestnut Jelly Cake

  Magical Lemon Cookies

  Conclusion

  FREE GIFT!

  In order to thank you for buying my book I am glad to present you

  - 1000 Bestseller Recipes Cookbook -

  Or go here: http://www.bookbuying.top/

  Introduction

  Your new life starts today! You will become a healthier person and a much happier one!

  Are you curious to find out how you can achieve that? Well, it’s actually really simple!

  All you need to do is to start following a dash diet.

  We know that the word “diet” frightens you but things are different this time.

  This dash diet is nothing like the others you’ve followed before! This particular diet doesn’t forbid you from eating your favorite foods!

  Do you want to find out more about this special and easy diet? Then, let’s discover together what this diet really means.

  The dash diet is actually called The Dietary approaches To Stop Hypertension.

  It might sound a bit pretentious but it basically means that you must start consuming more healthy foods and fewer fats and sodium.

  During a dash diet, you get to eat nutritious foods that allow you to prevent the appearance of hypertension and other similar conditions.

  Everyone can benefit from a dash diet and it’s up to you to make it your lifestyle starting now!

  Here are some main guidelines to help you understand what dash diet is:

  You should reduce the consumption of salt to a maximum of 2300 mg/day.

  You should consume more veggies, fruits and low-fat dairy products.

  You should reduce the consumption of bad fats and other products that contain a lot of cholesterol.

  You should pay attention to how much sugar you consume and you should replace regular one with brown, palm or coconut one.

  Consume whole wheat products.

  Consume less alcohol.

  Exercise at least 30 minutes per day.

  As you can see, the dash diet is very easy to follow!

  So, why don’t you opt for it today?

  Once the dash diet is part of your life, the only step you need to take next is to purchase this incredible cookbook.

  It will help you get started with your new diet and it will allow you to make the best dash diet recipes in the world!

  So, what do you think?

  Are you ready to start this amazing journey?

  Have fun!

  Dash Diet Breakfasts Recipes

  Incredible Pumpkin Pancakes

  These pancakes will make your day a lot better!

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  2 tablespoons baking powder

  3 teaspoons cinnamon, ground

  2 and ½ cups whole wheat flour

  2 teaspoons ginger, ground

  ¼ teaspoon cloves, ground

  ¼ teaspoon nutmeg

  2 cups low fat buttermilk

  2 eggs, whisked

  ¼ cup olive oil

  1 cup pumpkin puree

  Cooking spray

  Directions:

  In a bowl, mix nutmeg, flour, baking powder, ginger, cloves and cinnamon and stir.

  In a second bowl, mix oil with buttermilk, eggs and pumpkin puree and whisk well.

  Combine the 2 mixtures and stir well.

  Heat up a pan over medium heat, spray some cooking spray, pour ¼ cup of the batter, spread and cook until it’s done.

  Flip, cook until your pancake is golden and transfer to a plate.

  Repeat with the rest of the batter and serve your pancakes right away.

  Enjoy!

  Nutrition: calories 254, fat 3, fiber 5, carbs 25, protein 8

  Amazing Potato Cakes

  Opt for these today! They are so tasty!

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  ¼ cup whole wheat flour

  A pinch of salt

  1 teaspoon onion, minced

  4 cups sweet potato, peeled and grated

  A pinch of nutmeg, ground

  Black pepper to the taste

  1 egg, whisked

  Cooking spray

  Directions:

  In a bowl, mix sweet potato with flour, onion, salt, pepper, nutmeg and egg and stir well.

  Spray a skillet with some cooking spray and heat it up over medium high heat.

  Shape cakes out of the mixture from the bowl, add them to pan, cook for 4 minutes on each side and transfer them to paper towels.

  Drain excess grease, divide cakes between plates and serve them in the morning if you are on a dash diet.

  Enjoy!

  Nutrition: calories 256, fat 4, fiber 5, carbs 29, protein 4

  Breakfast Orange Delight

  This is so delicious and healthy at the same time! Try this smoothie for a dash diet breakfast!

  Preparation time: 5 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  1 cup low fat milk

  1 cup orange juice

  6 ounces low-fat yogurt

  20 ounces strawberries, frozen and thawed

  Directions:

  In your blender mix orange juice with milk, yogurt and strawberries and whisk well.

  Divide into 2 glasses and serve.

  Enjoy!

  Nutrition: calories 100, fat 3, fiber 4, carbs 11, protein 1

  Delicious Omelet

  Have you ever tried a dash diet omelet? Then it’s time to get to work!

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 4

  Ingredients:

  8 eggs, whisked

  Cooking spray

  Salt and black pepper to the taste

  2 tablespoons chives, chopped

  A pinch of cayenne pepper

  2 ounces cheddar cheese, grated

  2 cups spinach, torn

  For the red pepper relish:

  2 tablespoons green onion, chopped

  2/3 cup red pepper, chopped

  1 tablespoon vinegar

  Directions:

  In a bowl, mix eggs with salt, pepper, cayenne and chives and stir well.

  Heat up a pan over medium high heat, spray it with cooking spray, add eggs, spread into the pan, stir and cook for 1 minute.

  Add cheese and the spinach and fold your omelet.

  Continue cooking until cheese melts and divide it into plates.

  In a bowl, mix red pepper with green onions, black pepper to the taste and the vinegar and stir well.

  Top your omelet with the relish and serve.

  Enjoy!

  Nutrition: calories 200, fat 4, fiber 5, carbs 13, protein 5

  Wonderful Breakfast Bowls

  You need to taste this right away!

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  2 apples, peeled, cored and roughly chopped

  1 tablespoon butter

  ½ teaspoon ginger, grated

  1 tablespoon brown sugar

  A pinch of cinnamon, ground

  6 ounces fat free yogurt

  4 teaspoons honey

  1 teaspoon lemon zest, grated

  ¼ cup low fat granola

  Directions:

  Heat up a pan with the butter over medium heat, add apples, stir and cook them for 5 minutes.

  Reduce temperature, add ginger, cinnamon and sugar, stir and cook for 5 minutes more.

  Take off heat, leave apples aside to cool down and divide them into bowls.

  Add lemon zest, yogurt and yogurt and stir gently.

  Drizzle honey, sprinkle granola at the end and serve.

  Enjoy!

  Nutrition: calories 200, fat 3, fiber 5, carbs 9, protein 7

  Breakfast Zucchini Muffins

  These muffins are simply delicious!

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  1 tablespoon baking powder

  2 cups flour

  ½ cup palm sugar

  2 teaspoons lemon rind, grated

  A pinch of salt

  1 cup zucchini, grated

  ¼ teaspoons nutmeg, ground

  1 egg

  Cooking spray

  3 tablespoons vegetable oil

  ¾ cup skim milk

  Directions:

  In a bowl, mix flour with sugar, baking powder, lemon rind, salt and nutmeg and stir well.

  In another bowl, mix zucchini with milk, egg and oil and stir well.

  Spray a muffin tray with cooking spray, divide zucchini mix into the tray, introduce in the oven at 400 degrees F and bake for 20 minutes.

  Leave muffins to cool down, divide them between plates and serve.

  Enjoy!

  Nutrition: calories 160, fat 3, fiber 2, carbs 7, protein 2

  Special Breakfast Crunch

  This is savory and easy to make!

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  4 cups mixed orange, apple, grapes and pineapple pieces

  2 tablespoons honey

  ½ cup whole wheat and barley cereals

  12 ounces low fat vanilla yogurt

  ¼ cup coconut, toasted and shredded

  Directions:

  Divide mixed fruits in 6 breakfast bowl, add yogurt and stir gently.

  Sprinkle cereals and toasted coconut on top and serve right away.

  Enjoy!

  Nutrition: calories 130, fat 3, fiber 3, carbs 6, protein 3

  Tasty Stuffed Peaches

  Try these for a dash diet breakfast! You won’t regret it!

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 4

  Ingredients:

  ½ cup dried fruits

  ¼ cup almonds, toasted

  4 peaches, pitted and halved

  2 tablespoons graham crackers, crumbled

  ¼ teaspoon allspice, ground

  2 tablespoons brown sugar

  ½ cup fat free vanilla yogurt

  12 ounces canned peach nectar

  Directions:

  Scoop each peach half, chop pulp and put into a bowl.

  Add dried fruits to this bowl and mix.

  Also add almonds, crackers, sugar and allspice and stir everything.

  Stuff each peach with this mix, place them on a baking sheet, add nectar all over, introduce in the oven at 350 degrees F and bake for 40 minutes.

  Divide peaches on plates, drizzle pan juices, top with yogurt and serve.

  Enjoy!

  Nutrition: calories 230, fat 1, fiber 3, carbs 7, protein 5

  Delicious Breakfast Parfait

  This dash diet parfait is exceptional!

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  3 tablespoons honey

  1 cup fat free yogurt

  2 and ¼ teaspoons vanilla extract

  1 and ½ cups papaya, chopped

  6 tablespoons granola

  1 and ½ cups pineapple, cut into medium pieces

  1 and ½ cups strawberries, cut into medium pieces

  Directions:

  In a bowl, mix honey with yogurt and vanilla extract and stir.

  Divide papaya, strawberries and pineapple pieces into tall glasses, add yogurt mixture and stir gently.

 

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