The Complete DASH Diet for Beginners: The Essential Guide to Lose Weight and Live Healthy

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Go DASH in a flash―a meal plan for getting started.

Looking for a diet that will improve your health, help you lose weight, and isn’t too restrictive or complicated? Then The Complete DASH Diet for Beginners is just what the dietician ordered. Not only does this cookbook fully explain how and why the DASH diet works, it also makes starting out as simple as can be.

Two complete meals plans―plus a quick guide for familiarizing yourself with DASH diet basics―make beginning your new diet easy. The Complete DASH Diet for Beginners also provides you with 75 mouthwatering (and heart-healthy) recipes, including Southwest Tofu Scramble, Balsamic-Roasted Chicken Breasts, and Pan-Seared Scallops.

The Complete DASH Diet for Beginners includes:

  • Go DASH in 5 steps―Start your new diet right with advice for tossing non-DASH foods, shopping smarter, setting up your kitchen, planning meals, and getting fit and active.
  • Two, 7-day meal plans―It’s easy to eat right with meal plans―shopping lists included―that will take you from breakfast to dinner for an entire week.
  • 75 simple, tasty recipes―From Strawberry Yogurt Smoothies and Loaded Baked Sweet Potatoes to Honey-Mustard Chicken and Steak Tacos, discover healthy foods you’ll absolutely love.

Hit the ground running on your new diet thanks to The Complete Dash Diet for Beginners.


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Sample Recipe: Easy Roast Salmon with Roasted Asparagus

PREP: 5 MINUTES / COOK: 15 MINUTES / SERVES: 2

1. Preheat the oven to 425°F.

2. Rub salmon all over with 1 teaspoon of olive oil per fillet. Season with salt and pepper.

3. Place asparagus spears on a foil-lined baking sheet and lay the salmon fillets skin-side down on top. Put pan in upper-third of oven and roast until fi sh is just cooked through, about 12 minutes. Roasting time will vary depending on the thickness of your salmon. Salmon should flake easily with a fork when it’s ready and an instant-read thermometer should register 145°F.

4. When cooked, remove from oven, cut fillets in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil, sprinkle with herbs, and serve with lemon wedges and roasted asparagus spears.

Nutritional Information:

Per Serving Total Calories: 353; Total Fat: 22g; Saturated Fat: 4g; Cholesterol: 88mg; Sodium: 90mg; Potassium: 304mg; Total Carbohydrate: 5g; Fiber: 2g; Sugars: 0g; Protein: 34g

Ingredients:

2 (5-ounce) salmon fillets with skin

2 teaspoons olive oil, plus extra for drizzling

Salt, Freshly ground black pepper

1 bunch asparagus, trimmed

1 teaspoon dried chives

1 teaspoon dried tarragon

Fresh lemon wedges for serving

The Complete DASH Diet for Beginners: The Essential Guide to Lose Weight and Live Healthy
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