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| What the Dash Diet's All About | |
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| What Is the Dash Diet? | |
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| Getting to Know Dash | |
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| Lowering Hypertension with Dash | |
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| The Importance of Potassium | |
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| The Sodium Factor | |
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| Better Food Choices | |
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| More Fiber | |
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| Portion Control | |
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| Losing Weight with Dash | |
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| The Basics of Dash | |
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| Balancing Your Diet | |
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| The Power of Protein | |
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| Watch Those Fats and Oils | |
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| Carbohydrates: Simple and Complex | |
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| Beneficial Fiber | |
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| Diet and Food Matters | |
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| Dishing Up Dash: Target Calories and Serving Sizes | |
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| Weighing In | |
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| Your Ideal Weight | |
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| Food Groups and Servings | |
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| Making DASH Simple, Easy, and Fun! | |
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| Preparing for Dash | |
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| Healthy Sodium Solutions | |
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| Nutrition Facts and Reading Food Labels | |
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| Food Processing and Additives | |
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| Stocking Your Healthy Dash Pantry | |
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| Equipping Your Dash Kitchen | |
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| Cooking Methods and Food Storage | |
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| Dash Diet Menu Plans | |
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| Week 1 Eating Plan | |
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| Monday | |
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| Tuesday | |
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| Wednesday | |
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| Thursday | |
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| Friday | |
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| Saturday | |
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| Sunday | |
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| Week 2 Eating Plan | |
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| Monday | |
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| Tuesday | |
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| Wednesday | |
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| Thursday | |
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| Friday | |
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| Saturday | |
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| Sunday | |
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| Week 3 Eating Plan | |
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| Monday | |
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| Tuesday | |
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| Wednesday | |
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| Thursday | |
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| Friday | |
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| Saturday | |
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| Sunday | |
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| Dash Meals Away from Home | |
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| Good-Start DASH Breakfasts | |
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| Quick Weekday Breakfasts | |
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| Baked Granola | |
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| Marvelous Muesli | |
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| Delicious Nut Milk | |
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| Hi-Fiber Blueberry Muffins | |
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| Banana Quinoa Porridge | |
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| Berry Date Oatmeal Porridge | |
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| Berry Buzz Protein Smoothie | |
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| Dash-ing Cheese and Herb Omelet | |
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| Leisurely Weekend Breakfasts | |
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| Nourishing Hot Rice Cereal Indian Style | |
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| Spicy Spinach and Asparagus Pancakes with Herbed Chevre | |
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| Flourless Chicken Pancakes | |
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| Energizing Feta Frittata | |
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| Stabilizing Salmon Omelet with Fresh Chives | |
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| Cottage Cheese Pancake with Banana | |
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| Scrambled Tofiijalapeno | |
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| Midday Meals and Anytime Snacks | |
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| Scrumptious Salads | |
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| Swiss Chard and Apple Salad | |
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| Waldorf Chicken Salad | |
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| Tomato and Hearts of Palm Salad with Roasted Pepitas | |
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| Broccoli with Walnuts and Avocado Salad | |
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| Cucumber and Tomato Salad with Citrus and Mint | |
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| Wild Rice Salad with Apples, Walnuts, and Fresh, Wild Basil | |
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| Quinoa Kale Tabouli | |
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| Lively Mixed Greens and Sprouts Salad | |
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| Greek Salad DASH Style | |
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| Cardio Carrots and Walnut Salad | |
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| Asparagus, Romaine, and Orange Salad | |
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| DASH Nicoise Salad | |
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| DASH-ing Coleslaw | |
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| Light Lentil, Tomato, and Feta Salad | |
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| Sumptuous Sauerkraut Salad | |
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| Red Salmon Salad with Avocado | |
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| Curried Quinoa Salad | |
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| Radish, Mango, and Apple Salad | |
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| Strawberry, Spinach, and Walnut Salad | |
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| Broccoli, Spinach, and Avocado Salad | |
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| Delicious Dressings | |
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| Cilantro Mint Chutney | |
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| Tabini Ginger Dressing | |
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| Creamy Miso Dressing | |
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| Guacamole Dressing | |
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| Sweet-'n'-Sour Dressing | |
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| Tofu Honey Mayonnaise | |
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| Lemon Sesame and Spice Dressing | |
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| DASH-ing and Lively Salsa | |
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| Balsamic Vinaigrette Straight Up with a Twist | |
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| Lunch Box-Worthy Sandwiches | |
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| Spicy Cheddar-Stuffed Turkey Burgers | |
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| Falafel Burgers with Hummus | |
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| Luscious Lentil Burgers | |
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| Gluten-Free Veggie Pizza | |
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| Millet Buckwheat Tortillas with Avocado and Onions | |
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| Turkey with Salad Sandwiches | |
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| Nut Butter and Raisin Sandwich | |
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| Fresh Vegetables and Cream Cheese with Chutney Sandwich | |
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| Sumptuous Soups | |
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| Soup Stock�Veggie or Chicken | |
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| Cauliflower Cheddar Cheese Soup | |
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| Curry Cream of Tomato Soup | |
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| Carrot Ginger Soup with Chives | |
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| A-maizing Corn Chowder | |
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| White Bean Kale Soup | |
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| Red and Black Bean Chili | |
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| Butternut Bisque with Carrot and Parsley | |
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| Satisfying Snacks and Sauces | |
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| Tuna Radicchio Mozzarella Pizza | |
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| Sesame Squash Spread | |
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| Nutrient-Dense Hummus | |
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| Kale Curry Crackers | |
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| Turkey Avocado Roll-Ups | |
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| Tofu and Sesame Butter-Stuffed Celery | |
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| Crispy Nuts Trail Mix | |
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| Love-Your-Heart Lentil P�t� | |
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| Sauces | |
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| Tofu Sour Cream | |
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| Coconut Cilantro Chutney | |
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| Tomato Basil Sauce | |
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| Plum Delicious Sauce | |
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| DASH-Peifect Pesto | |
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| Spiced Peanut Sauce | |
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| Thai Coconut Sauce | |
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| On the Dinner Menu | |
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| Hearty Beef Entrees | |
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| Easy Beef Stir-Fry with Fresh Herbs | |
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| Moroccan-Style Beef Stew | |
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| Veal Scaloppini with Fresh Herbs | |
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| Favorite Spicy Meatloaf | |
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| Perfect Poultry Dishes | |
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| Grilled Chicken Burritos | |
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| Vegetable Biryani with Chicken and Herbs | |
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| Spinach, Cheese, and Chicken Lasagna | |
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| Thanksgiving Turkey Loaf | |
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| Mushroom Chicken Gravy | |
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| Chicken and Mushroom Curry | |
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| Poached Chicken Breast in Spicy Broth | |
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| DASH Roast Chicken | |
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| Spicy Sesame Chicken Wings | |
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| Seafood Suppers | |
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| Garlic Ginger Fish | |
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| DASH Seafood Paella | |
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| Baked Halibut or Salmon | |
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| Dashing Fish Cakes | |
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| Poached Salmon and Shiitake | |
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| Grilled Shrimp Southern Style | |
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| Poached Halibut with Tomato Sauce | |
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| Almond Trout | |
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| Fillet of Sole Florentine | |
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| Versatile Vegetable Dinners | |
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| Artichoke Pesto Tempeh | |
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| Thai Tempeh Cakes with Sweet Spicy Dipping Sauce | |
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| Simple Stir-Fry with Fresh Herbs | |
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| Veggie-Packed Penne Pasta | |
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| Grilled Tempeh with Kale and Broccoli | |
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| Vegetarian Spaghetti | |
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| Crimini and Goat Cheese Burgers | |
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| White Bean and Tempeh with Pine Nuts | |
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| Roasted Quinoa with Cumin and Coriander | |
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| Shiitake and Asparagus Risotto | |
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| Beans and Grains on the Side | |
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| Lemony Red Lentil P�t� | |
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| Home-Style Baked Beans | |
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| Herbed Brown Pilaf | |
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| Adzuki Beans and Kale with Pine Nuts | |
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| Basmati Almond Rice | |
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| Wild Rice Pilaf | |
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| Couscous with Chickpeas | |
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| Best Bean Pie | |
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| Mighty Mushroom Risotto with Herbs | |
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| Kidney Beans with Yams | |
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| Very Veggie Sides | |
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| Zesty Broccoli with Garlic and Ginger | |
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| Green Beans Almondine | |
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| Brussels Sprouts with Shiitake and Pine Nuts | |
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| Saut�ed Vegetable Medley | |
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| Stuffed Tomatoes with Wild Rice and Cilantro | |
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| Roasted Mediterranean Vegetables with Pecorino | |
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| Beets with Basil and Yogurt | |
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| Snow Peas with Sesame Seeds | |
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| Sweet Potato Cheese Casserole | |
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| Ratatouille with Pine Nuts | |
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| Sweet Potato Oven-Baked French Fries | |
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| Baked Cauliflower with Miso | |
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| Roasted Rosemary Red Potatoes | |
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| Scalloped Sweet Potatoes | |
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| Garlic Kale with Pine Nuts | |
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| Collards with Brown Rice and Tamari | |
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| Oriental Vegetables | |
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| Crustless Zucchini Quiche with Fresh Herbs and Spices | |
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| Spinach and Swiss Chard with Pine Nuts | |
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| Ginger Sesame Carrots | |
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| Sesame Stir-Fried Asparagus | |
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| The Best of Breads | |
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| High-Fiber Carrot Bread | |
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| Zesty Date Nut Loaf | |
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| Banana Raisin Nut Muffins | |
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| Banana Berry Nut Bread | |
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| Chocolate Cherry Nut Loaf | |
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| Savory Breads | |
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| Cheesy Corn Bread | |
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| Cheese, Chives, and Dill Souffl�s | |
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| Yeast-Free Zucchini Cheese Bread | |
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| Sesame Chive Crackers | |
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| Herbed Yogurt Bread | |
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| Delectable Desserts | |
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| Cookies and Cakes | |
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| No-Bake Almond Chocolate Oatmeal Cookies | |
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| Heart-Healthy Cookies | |
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| Healthy Banana Cake | |
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| Cashew Coconut Lime Cheesecake | |
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| Oatmeal Raisin Chews | |
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| Divine Desserts | |
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| Zesty Strawberry-Rbubarb Pudding | |
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| Baked Apples with Cherries and Walnuts | |
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| Banana Cr�mee Br�l�e | |
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| Luscious Brown Rice Pudding | |
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| DASH'n'Beny Heart-Felt Smoothie | |
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| Chocolate-Date Indulgence Pudding | |
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| Appendixes | |
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| Glossary | |
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| Glycemic Index Values of Food | |
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| Body Mass Index (BMI) Chart | |
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| DASH Diet Shopping List | |
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| DASH Resources | |
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| Index | |