The Ultimate Dash Diet Cookbook

This cookbook explains in depth what the DASH diet is and how it can benefit you, there is no calorie counting on this diet. It also features over 100 different mouthwatering recipes to help you start and stay on this program. 

There are Breakfast, Lunch, Salads, Mason Jar, Appetizers, Dinner, Grilling, Snacks and Sides, Seafood, Slow Cooker, Soup, Vegetarian, Smoothie, Cocktail and Dessert recipes.

 

The Ultimate Dash Diet Cookbook

plus these 3 bonus books.

DIET ADVICE FOR BUSY PEOPLE

There is nothing too drastic, just small changes and realistic goals that will benefit you in the future because you will look and feel better.

WEIGHT LOSS OPTIONS

Here are some healthy weight loss options that may work for you. It does not matter how successful someone else was with a particular diet program because it might not work for you. Everybody has  different metabolism and people gain weight for different reasons.

THE POWER OF SUPER FOODS

Super foods are natural food products which contain a high concentration of nutrients, phytochemicals and antioxidants, which are shown to have health benefits beyond those of ‘common’ foods. They are the most natural, complete, purest and rawest form of nutrients available and can be conveniently added to your current diet to increase the nutrient value.

                                 The Ultimate DASH Diet Cookbook

Place your iPhone camera over this QR code for more Dash Diet Guidelines

Watermelon and Lime Spritzer

Watermelon and Lime Spritzer

If you need a little something more than water on occasion, try this refreshing watermelon juice with lime. Watermelon will restore your energy while a little mint will wake you up.

Benefits of watermelon

Watermelon is full of vitamins A, C and B6, potassium and amino acids. But possibly the best benefit from watermelon is a phytonutrient called lycopene. Lycopene provides cardiovascular, bone health, and anti-inflammatory benefits

Ingredients

• 1 1/2 Cups Watermelon
  
  
•  4 Sprigs Fresh Mint
  
• 1 Fresh Lime Juice
  
• 2 Cups Chilled Sparkling Water
  
• 1 Cup Ice
  
  Instructions

Place the watermelon and the mint in a blender and blend on high until uniformly combined, about 30 to 60 seconds. Add the lime juice and stir to incorporate.

Pour the sparkling water into a pitcher and add ice, if using. Stir in watermelon mixture and mix to combine. Serve immediately

Nutrition per serving (about 6 ounces):

Calories 20, fat 0g, saturated fat 0g, cholesterol 0mg, fiber 0g, protein 0g, carbohydrate 5g, sodium 15mg

Immune Boosters

• 8 oz full-fat coconut milk
• 1 tbsp turmeric
• 1 tsp Ceylon cinnamon
• Pinch of black pepper
• Dash of vanilla extract

CINNAMON & TURMERIC ELIXIR

This drink boasts the warmth and zest of turmeric paired with the comforting creamy texture of coconut milk, with a dash of anti-inflammatory cinnamon. It’s quick and easy to make, so even if you’re already coming down with something, you can whip this together in about five minutes.

Benefits

• Turmeric lowers inflammation and kills viral invaders.
• Cinnamon is extremely high in antioxidants and fights certain infections.

Ingredients

Instructions

1. Warm the coconut milk in a saucepan over medium heat until it just starts to bubble.

Whisk in the rest of the ingredients. Simmer for one more minute, then pour into a mug and drink immediately.

CHIA TEA

Black teas have virus fighting properties, Chai tea is a blend of black tea along with several spices and herbs, like cinnamon, cardamom, ginger, clove, and fennel. Enjoy 2-4 cups daily for maximum antioxidant benefits, but be sure to choose decaf if you’re sensitive to caffeine.

 Benefits

·        Black tea is antiviral and contains antioxidants that boost immunity.

·        Cloves have antiviral properties.

·        Cinnamon has antioxidants and boosts the body’s ability to fight infection.

·        Ginger also reduces inflammation and helps the body deal with respiratory infections.  

Ingredients

·        1-2 tea bags of black or chai tea

·        8-12 oz boiled water

·        ½ tsp cloves

·        Optional: ½ tsp raw honey

Instructions

1.   Brew the tea according to instructions.

2.   Sprinkle with the cloves and add a bit of honey for sweetener if desired.

GINGER & LEMON

The soothing combination of ginger and lemon can settle an uneasy stomach in a hurry. Bonus: It also provides vitamin C and antioxidant benefits that can help you stave off those infections in the first place.

Benefits

Ginger is anti-inflammatory, antiviral, and fights respiratory infections.  
Lemon is high in vitamin C, which can ease cold symptoms if taken soon enough.

Ingredients
8 oz water
3-4 slices of fresh ginger root
½ lemon

Instructions

Boil the water in a saucepan and add the ginger root.
Simmer for 5-10 minutes.
Remove from heat and discard the ginger root. Squeeze the fresh lemon juice into the ginger tea, pour into a mug and drink warm

Kombucha

Making Your Own Kombucha

Kombucha is becoming widely available in the grocery stores now, but it is quite expensive and you’ll be happy to know it is very easy to make once you have the initial set up under way.

Benefits of Kombucha

Promotes Disease Prevention

Helps manage diabetes

Supports a healthy gut

Helps maintain a healthy liver

Powerful antibacterial agent

Get your Kombucha Scoby and Starter Pack Here

What you need to start making Kombucha

Make sure you get a large enough container to start with , I like the one with a spigot.

Buy  This Glass Container Here

This Glass Beverage Dispenser is great for indoor and outdoor parties and gatherings, this Glass Beverage Dispenser will allow you to conveniently provide drinks to you and your guests. This dispenser holds 1.6 gallons of fluid and has a durable acrylic spigot.

• Materials: Glass
• Color: Clear
• Capacity: 1.6 gallons
• Acrylic spigot
• Dimensions: 7 x 7 x 13"
• 

The recommended brewing temperature is 75-85 ‘F (24-29’C) with the ideal being 78-80’F (26-27’C).

Location is important , avoid direct sunlight.

Airflow is important, find a spot that has good balance between the temperature and air circulation.

Skinny Moscow Mule

Skinny Moscow Mule

This is a delicious drink you can drink any time of the year, when you are having family or friends over this is my go to Moscow Mule- it doesn’t need the vodka if you don’t touch alcohol, the combination of the ginger and lime flavor is oh so good.

Ingredients

• 2 cups sparkling ginger-flavored soda water
• 1 cup vodka
• 1 cup chilled green tea
• 1/2 cup lime juice
• 1 tsp grated peeled fresh ginger

• 4 slices peeled fresh ginger
• 4 thin lime slices
• ice
• fresh mint leaves
  
  Get Your Dash Diet Low Sodium Shopping Here

Directions

1. In a large 1 gallon jugs pour in the vodka, green tea, and lime juice with grated and peeled ginger. Stir thoroughly.

2. Pour over ice and top with ginger-flavored soda water.

3. Garnish with some fresh mint leaves as garnish.

Check out the Health Benefits of Limes and Lemons HERE

Kombucha Tequila Cocktail

Kombucha Tequila Cocktail

Tequila is actually healthy for you it has health benefits for you; it can help break down the fat and reduce the LDL cholesterol. Tequila can also help absorb the calcium in your body and it can also give you a healthy digestive tract. But drinking tequila in moderation is the key, no sugar and of course no salt.

Tequila is made from fermented agave, and fermented foods are really good for the health of your brain. When mixed with other healthy ingredients like kombucha and herbs, you can make a brain-boosting cocktail to enjoy during happy hour.

Ingredients

• 1 oz tequila
• 3 oz kombucha
• ½ teaspoon fresh ginger
• 1/2 fresh squeezed lime

• muddled herbs of choice (like basil and mint)
• club soda
• Ice

Get Your Homemade Kombucha Guide Here

Directions

1. Mix ingredients together and serve over ice and top with a splash of club soda.

Smoothies

Fruit Smoothie Bowls

Smoothie bowls are coming very popular; it is one of the quick and easiest ways to make a breakfast smoothie, so the basic ingredients are  1 cup of your frozen fruit of choice  plus 1 frozen banana.

Then take your choice of some of these ingredients

Pick Your Liquid (about 1 ½ cups)

• Milk
• Almond milk
• Soy milk
• Coconut water
• Fruit juice
• Yogurt

Pick a Protein (optional)

• Nut butter (about 2 tbsp.)
• Avocado (½)
• ½-cup low-fat cottage cheese

Pick a Sweetener (optional, about 1 tbsp.)

• Agave
• Cocoa powder
• Maple syrup
• Honey

Place your ingredients into a blender with a ½ cup ice and blend until smooth.

Pick Your Toppings

• Chia seeds for fiber
• Hemp seeds for omega-3 and omega-6 fatty acids
• Flax seeds for omega-3 fatty acids and fiber
• Almonds for monounsaturated (“good”) fats, protein, and fiber
• Cacao nibs for fiber and magnesium, and to lower blood pressure
• Pomegranate seeds to improve heart health
• Sunflower seeds for vitamin E, iron, selenium, monounsaturated fats, and protein
• Kiwifruit is an excellent source of vitamin C and vitamin K as well as a very good source of copper and dietary fiber.
• Berries for antioxidants, vitamin C, fiber, and folate
• Banana for potassium, fiber, and vitamins C and B6
• Pineapple for vitamin C

Get Your Dash Diet Smoothie Ingredients Here

Super Energy Blueberry Smoothie

This is a great way to start off your day with a big boost of energy, try starting with this smoothie. It’s loaded with healthy fruits and veggies like watermelon, which helps dilate blood vessels to promote blood flow.

Also, it has coconut water – one of the most hydrating liquids out there. Another positive aspect of coconut water is that it reduces blood pressure which can make you lethargic.

The best part is this recipe yields a big batch, so it you can make it once, freeze it, and drink it all week long.

Ingredients

• 2 pints pineapple
• 2 pints watermelon
• 2 quarts coconut water

• spinach
• blueberries
• 2 green apples
  
  Directions

Blend all of the ingredients together in a juicer, pour into 16 oz. servings. You can store or freeze extra smoothies to drink later. Enjoy!