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Index
Introduction
PART ONE
Chapter One What Is the DASH Diet?
Chapter Two Why the DASH Diet Works
PART TWO
Chapter Three DASH Diet for High Blood Pressure/ Hypertension
Chapter Four DASH Diet for Weight Loss
Chapter Five DASH Diet for Optimal Health
PART THREE
Chapter Six Tips for Planning Your DASH Diet
Chapter Seven DASH Diet Food Groups
Chapter Eight Ten Steps for Success
PART FOUR
Chapter Nine DASH Diet Eating Guide
Chapter Ten DASH-Friendly Cooking Methods
Chapter Eleven 30-Day Meal Plan for Health and Weight Loss
PART FIVE
Chapter Twelve DASH Breakfasts
Chapter Thirteen DASH Lunches
Chapter Fourteen DASH Snacks and Appetizers
Chapter Fifteen DASH Dinners
Chapter Sixteen DASH Desserts
Appendix: Shopping and Dining on the DASH Diet
Glossary
References
Oatmeal with Pistachios and Currants*
Coconut Fish Stew*
Crunchy Chicken Salad*
Thai Pork in Lettuce Wraps*
Hollywood Broiled Grapefruit*
Turkey Quesadillas*
Homemade Tomato Soup*
Portobello Stroganoff over Egg Noodles*
Egg White Omelet*
Best Practices Roast Chicken*
Agua Fresca*
Turkey Chili with Black Beans*
Cucumber and Ricotta Open-Faced Sandwiches*
Baked Applesauce with Walnuts*
Cajun Popcorn*
Shrimp with Jalapeño-Orange Sauce over Pasta*
DASH Migas*
Vegetable and Hummus Pita*
Mango Blast Smoothie*
Panko-Crusted Chicken Fingers with Apricot Dipping Sauce*
Chicken Curry*
Strawberry-Mango Salsa with Basil*
Shrimp and Mango “Ceviche”*
Pan-Seared Whitefish on Lemony Quinoa*
Pumpkin or Sweet Potato Oatmeal*
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