The Everyday DASH Diet Cookbook: Over 150 Fresh and Delicious Recipes to Speed Weight Loss, Lower Blood Pressure, and Prevent Diabetes (A DASH Diet Book) - Hardcover

Marla Heller

Hardcover

ISBN 10: 1455528064 ISBN 13: 9781455528066

Publisher: Grand Central Life & Style, 2013

Synopsis

New York Times bestselling author Marla Heller, in collaboration with bestselling cookbook writer Rick Rodgers, provides simple, home-cooked, DASH-approved meals to help promote weight loss and increased health benefits.

A healthy diet is only as good as the food it provides in its plan. Now in The Everyday DASH Diet Cookbook, bestselling author and foremost DASH expert Marla Heller, together with bestselling cookbook writer Rick Rodgers, makes it easy to prepare home-cooked meals that are fresh, fabulous, and DASH-approved.

The DASH diet is a required medical recommendation for patients diagnosed with hypertension or pre-hypertension, a group of almost 130 million people, and this ultimate guide to cooking the DASH way serves up everything necessary to maintain a healthy lifestyle. With recipes such as Cinnamon French Toast with Raspberry Sauce, Filet Mignon au Poivre, Yankee Clam Chowder, and Chocolate Fondue with Strawberries, eating health has never been so easy and delicious.

About this title

About the Author

Marla Heller is a Registered Dietitian, and holds a Master of Science in Human Nutrition and Dietetics from the University of Illinois at Chicago. She was trained in DASH by one of the original architects of the original NIH research and has been working for over 15 years to help her patients put DASH into practice. Heller has been the featured nutrition expert for the Chicago Tribune and Washington Post and she is a spokesperson for the Greater Midwest Affiliate of the American Heart Association. She is the author of New York Times bestsellers The DASH Diet Younger You, The DASH Diet Action Plan, and The Everyday DASH Diet Cookbook.

Excerpt. © Reprinted by permission. All rights reserved.

The Everyday Dash Diet Cookbook

Over 150 Fresh and Delicious Recipes to Speed Weight Loss, Lower Blood Pressure, and Prevent Diabetes

By Marla Heller, Rick Rodgers

Grand Central Publishing

Copyright © 2013 Marla Heller Rick Rodgers
All rights reserved.

ISBN: 978-1-4555-2806-6

CHAPTER 1

Cooking the DASH Way

The Everyday DASH Diet Cookbook will become your go-to book forhealthful, delicious food. The DASH diet is rich in plant-based foods, includingfruits, vegetables, beans, nuts, seeds, whole grains, and heart-healthyvegetable fats. To this foundation, add low-fat and nonfat dairy (a key DASHdiet food) and protein (fish and seafood, lean beef, pork, and poultry). Withthis huge range of options for cooking terrific meals, you will no longer haveto choose between the foods you like and eating more healthfully. Based on theenormously popular DASH diet, The Everyday DASH Diet Cookbook isdesigned to make living a DASH lifestyle as simple and delicious as possible.The easier the dish is to make, the more likely you are to make it a part ofyour regular rotation of favorite recipes. You will, as I often do, discard theidea of a "diet," because cooking the DASH way will become a way of life, asnatural as breathing ... or eating!

So, what is the DASH diet? This revolutionary outlook on healthful eating wasoriginally developed as part of a study to find ways to lower blood pressurewithout medication. DASH is an acronym for Dietary Approaches to StopHypertension, which was the name of the original study. The study organizerswanted to take the best elements of vegetarian diets, which were known to beassociated with lower blood pressure, and design a plan that would be flexibleenough to appeal to the vast majority of Americans, who are dedicated meateaters. They developed what they believed was the healthiest omnivore diet plan.

And the research has borne out this hope. The DASH diet helps lower bloodpressure as well as the first-line medication for hypertension. It also lowerscholesterol. When evaluated over very long periods of time, the DASH eatingpattern has been shown to help lower the risk for many diseases and life-threateningmedical conditions or events, including stroke, heart attack, heartfailure, type 2 diabetes, kidney disease, kidney stones, and some types ofcancer. Not only is DASH recommended for people who have these conditions or areat risk for them, but it is recommended for everyone in the Dietary Guidelinesfor Americans. And the DASH diet is fabulous for weight loss, since it is loadedwith bulky, filling fruits and vegetables and has plenty of protein to providesatiety. In fact, the plan is so rich in healthy foods that people find it easyto follow without being tempted to "cheat." The DASH diet was ranked the "#1Best Overall Diet" in 2011, 2012, and 2013 by U.S. News & World Report.It is widely hailed by doctors and nutritionists as the best and healthiest dietplan.

Even children get a health benefit, since studies have shown that kids whofollow a DASH eating pattern are more likely to be at a healthy weight and tohave healthier blood pressure. This makes DASH a wonderful plan for the wholefamily.

The DASH plan has its base in fresh fruits and vegetables. In this book, I usethem in many ways that will make your everyday cooking look beautiful, tastewonderful, and generally be more satisfying than ever before, because you knowthe food is so good for you. (This does not mean that meat, poultry, and seafoodare neglected.) This cookbook makes staying on track with the DASH plan as easyas can be. And by focusing on the foods to include, instead of "foods to avoid,"you will develop a positive outlook on fantastic eating. Here are the tips forcooking recipes to keep you thinking positive—and looking and feelinggreat.

The Pantry

Have you heard the (true) advice that you should join a gym that is close toyour house so its proximity negates the excuse of "It's too far to go"? You canapply the same idea to healthful cooking. If you have most of the ingredients onhand and have to shop at the market for only a few fresh items, you will find iteasier to cook the DASH way. To get started, you'll want to stock some basicitems in your pantry and kitchen so that you can be prepared to whip up healthyDASH recipes at any time. And I have some helpful tips that will make lifeeasier and cooking the DASH way a breeze.

Canned, Bottled, and Dry Foods

Be a label reader! Those "Nutrition Facts" numbers on a food label can be yourbest buddy when shopping for pantry items. Innocent-looking foods are not alwaysso benign. It pays to comparison shop, not just for price, but also for thosenumbers on the labels.

One of the most important concepts to understand is the differences among thevarious "reduced sodium" products. This is especially helpful for people on asodium-restricted hypertension diet, with daily sodium intake limited to 1,500milligrams (mg). Sometimes, a reduced-sodium or lower-sodium product might notbe as healthy as you would like. A product labeled "reduced sodium" or "lowersodium" needs to have only 25 percent less sodium than the average amount foundin the regular (full-sodium) version. A low-sodium product can have only 140 mgper serving. A very low-sodium food cannot have more than 35 mg per serving, anda no-sodium or no-salt product must contain just 5 mg or less.

Food products offer standardized serving sizes determined by the US Departmentof Agriculture (USDA) to help you compare products. For example, the standardserving size for low-sodium chicken broth is 1 cup (8 fluid ounces). A quickcheck of various reduced-sodium chicken broths revealed two brands with sodiumcontents of 679 mg and 570 mg. A low-sodium broth came in at 140 mg for anentire can (10 fluid ounces). Even with the additional 2 ounces of broth, it iseasy to choose the one with the lowest sodium. With the first two brands, a cupof broth (which is not hard to consume in a meal-sized bowl of soup at lunch ordinner) would contain at least a third of your daily sodium intake! And this iswith a "reduced sodium" product!

With this in mind, here are some useful items to keep in your pantry foreveryday cooking:

• Diced tomatoes, no salt added

• Crushed tomatoes, no salt added

• Tomato sauce, no salt added

• Tomato paste, no salt added

• Garbanzo beans, reduced-sodium

• Cannellini beans, no salt added

• Black beans, reduced-sodium

• Lentils, dried

• Canned tuna, in water, low-salt

• Canned salmon, low-salt

• Canned chicken, low-salt

• Extra-virgin olive oil

• Canola oil

• Oats, old-fashioned or rolled

• Chicken broth, low-sodium

The Spice Cabinet

Spices and herbs are derived from fragrant, edible plants and used asflavorings. Herbs are the leaves, and spices are the other parts of the plant,including the bark, roots, berries, flower pods, or seeds. In premodern times,spices were very expensive and rare, and then, as now, they traveled thousandsof miles to get to the marketplace. These days, we literally have an entireworld of seasonings to flavor our food. Make use of them! Especially in a low-saltdiet, herbs and spices play an important role in the "yum factor" incooking.

Dried herbs and spices are very convenient, and with just a shake or a sprinkle,they can add zest to your meal. Store them in airtight containers in a cool,dark, dry place. Warmth and light speed the evaporation of the essential oils inthe herbs and spices, so a closed cabinet away from the stove is ideal. Evenunder the best conditions, opened jars of herbs and spices keep their flavor foronly about six months. To keep track of the "use by" period, when you open thejar, write the date on the label.

Fresh herbs give their lively flavor to many dishes. When the weather is right,grow them outdoors, or if you have a green thumb with houseplants, try your handat growing them in a windowsill planter. Store-bought herbs can seem pricey, butthe flavor benefits are worth the price. When you have a fresh herb, plan yourmeals around it so it doesn't go to waste. If you end up with leftover herbs,just stick them into a bottle of red vinegar saved for the purpose to make aflavored vinegar for salads. The flavor will change constantly with the variousadditions, but that's the fun.

Some tender herbs, such as basil, should be stored at room temperature withtheir stems in a glass of water (like a bouquet); if you leave them in therefrigerator, the cold will turn their leaves black. Refrigerate sturdier herbsin their plastic containers, or if they lack containers, wrap them in moistpaper towels and store them in the vegetable crisper. Before using, rinse theherbs and dry them well. Remove the leaves from the stem and chop the leaveswith a large, sharp knife.

• Dried basil

• Dried oregano

• Dried rosemary

• Dried thyme

• Sweet paprika (Spanish and Hungarian have the most flavor)

• Ground cinnamon

• Ground ginger

• Granulated garlic or garlic powder

• Granulated onion or onion powder

• Black peppercorns

• Cayenne pepper

• Chili powder

• Curry powder

• Herb-based salt substitutes, such as lemon-pepper

Salt and Other Seasonings

The Everyday DASH Diet Cookbook is based on foods you will find in yourregular grocery store, not obscure foods that you will find only at specialtystores or online sites. For those few items we recommend that may be moredifficult to find, we have included a Resource Guide on page 199.

You will find that some of the recipes require a few extra spices or otherflavorings than most ultrasimple recipes. In order to moderate the sodiumcontent, we have taken a creative approach to seasoning for satisfying flavorthat won't leave you missing the salt. If you have been told to severelyrestrict sodium, you can reduce or eliminate the added salt in most of theserecipes. Because of the "flavor building" provided by the herbs and spices, youwill still find the dishes to be very tasty.

You can purchase seasoning blends at the supermarket, but many of them have saltas their main ingredient. It is an easy matter to make your own at home. Justmix them up and store them in a covered container in a cool, dark place awayfrom the heat of the stove for up to six months. They all use granulated garlicand granulated onion, which are dehydrated and ground versions of thesevegetables. These have a more granular texture and stronger flavor than garlicor onion powder, but some brands of powders are actually granulated.

Cajun Seasoning

For down-home spicy flavor, use this seasoning.

MAKES ABOUT ¼ CUP

1 tablespoon sweet paprika, preferably Hungarian or Spanish
2 teaspoons dried thyme
2 teaspoons dried oregano
1 teaspoon freshly ground black pepper
1 teaspoon granulated garlic or garlic powder
1 teaspoon granulated onion or onion powder
¼ teaspoon cayenne pepper

Combine all of the ingredients in a small covered container.

Italian Seasoning

This all-purpose seasoning is a fine way to spice up traditional Italiandishes.

MAKES ABOUT ¼ CUP

1 tablespoon dried basil
1 tablespoon dried oregano
1 tablespoon dried rosemary
1 teaspoon dried thyme
½ teaspoon crushed hot red pepper
½ teaspoon granulated garlic or garlic powder
½ teaspoon granulated onion or onion powder

Combine all of the ingredients in a small covered container.

Mexican Seasoning

Here is a not-too-spicy blend that will add a Mexican flavor to yourcooking.

MAKES ABOUT ¼ CUP

2 tablespoons chili powder
2 teaspoons dried oregano
2 teaspoons ground cumin
1 teaspoon granulated garlic or garlic powder
1 teaspoon granulated onion or onion powder
1 teaspoon freshly ground black pepper

Combine all of the ingredients in a small covered container.

The Freezer

Your freezer should be a treasure trove of ingredients for making meals. Toooften it is the receptacle for bits and pieces of food that are forgotten andsuffer freezer burn before they get a chance to be eaten. It might help to keepa list of what you have stored in the freezer as a reminder. Be sure to storethe food in sturdy freezer bags and mark the date of freezing clearly on thepackage. Most frozen foods are best if consumed within three months of freezing.

Keep bags of frozen vegetables to add color and nutrients to your meals.Purchase them in bags so you can use the amount you need, and reseal either witha clamp or in a zipper bag. Avoid the ones that are laden with caloric sauces. Ilike the convenience of chopped onions and peppers, so I use them in my cookingwhen pressed for time. If you are handy with a knife, then use fresh.

Lean meat, chicken, and seafood could also be frozen so that you have a sourceof protein ready to turn into a meal. However, before you buy individually pre-frozen chicken breasts, check the labels: Most frozen poultry (and much freshand frozen pork) is injected with a sodium mixture to add moisture, as thedefrosted meat tends to dry out when cooked. I recently compared individuallyfrozen chicken breasts (4 ounces each) and found sodium contents ranging from180 to 425 mg. The solution is easy: Buy fresh chicken breasts without anyadditional seasonings and freeze them yourself, individually wrapped in plasticwith an overwrap of aluminum foil.

Ground meat and poultry freeze well, but again, checking the labels can behelpful. Ground turkey breast, processed without any skin, is 99 percent fat-free, but it can be very dry when cooked, and I don't use it much. I wouldrather use standard ground turkey with 7 percent fat for moist, juicy results.(Frozen ground turkey, at an average of 15 percent fat, can have the same fatcontent as ground round beef, so avoid it.) Frozen shrimp, available in two-pound bags at supermarkets, are convenient and easy to defrost for a fast meal,but because they are naturally high in sodium, don't serve them more often thanonce every week or so.

For a treat, keep some frozen yogurt in the freezer, but be sure it's a low-sugar brand. Also, store bags of frozen fruit (such as sliced peaches or frozenberries) for tasty smoothies that can be served for breakfast or as a nutritiouscold dessert.

• Individual and mixed frozen vegetables, without sauces

• Frozen sliced pepper and onion mix

• Frozen diced onions

• Frozen diced green peppers

• Frozen boneless, skinless chicken breasts

• Frozen 95 percent extra-lean ground sirloin (and patties)

• Frozen IQF (individually quick frozen) shrimp

• Frozen nonfat yogurt, with no added sugar

• Frozen fruit, such as berries

Fresh Fruits and Vegetables

This is where the DASH diet really struts its stuff, letting you take advantageof the cornucopia of fresh produce available at your local market.Please—get adventuresome with your produce. I never thought that I wouldeat a raw kale salad (see Kale, Pear, and Bulgur Salad on page 67), but howwrong I was.

Seasoning Vegetables and Fruits

Be sure to have plenty of seasoning vegetables and fruits on hand. Onions andgarlic are familiar, but shallots, a staple in French cuisine, are equallyversatile and useful. Lemon juice and lime juice are fantastic flavorings andhave long been used to perk up food where salt is kept at a minimum. For thebest flavor, use fresh lemons and limes. To make juicing easy, use a woodenreamer or purchase an inexpensive electric juicer to keep on the kitchencounter.

• Yellow onions

• Garlic

• Shallots

• Lemons and limes

Good Keepers

These are the produce items that I always have in my kitchen, thanks to theirlong shelf life (at least a week, or a bit less for the romaine). Often, when Ithink I have nothing to cook for dinner, I am happy to find a bag of broccolislaw in the crisper. (It can be put into service for a main course, too, as withthe "Moo Shu" Chicken and Vegetable Wraps on page 112.) Baby carrots can benibbled as a snack or cooked as a side dish. You'll find many uses for thesereliable ingredients:

• Baby carrots

• Grape or cherry tomatoes or other high-flavor tomatoes

• Romaine hearts

• Coleslaw mix

• Broccoli slaw

(Continues...)

Excerpted from The Everyday Dash Diet Cookbook by Marla Heller, Rick Rodgers. Copyright © 2013 Marla Heller Rick Rodgers. Excerpted by permission of Grand Central Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Edition details

• Publisher: Grand Central Life & Style
• Publication date: 2013
• ISBN 10: 1455528064
• ISBN 13: 9781455528066
• Binding: Hardcover
• Language: English
• Edition number: 1
• Number of pages: 240