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Dash Diet Meal Prep for Beginners Make Ahead Recipes to Lower Your Blood Pressure Lose Weight Publisher Mike Sanders Editor Christopher Stolle Art Director William Thomas Designer Lissa Auciello Bro.
Publisher Mike Sanders Editor Christopher Stolle Art Director William Thomas Designer Lissa Auciello-Brogan Photographer and Food Stylist Lovoni Walker Recipe Tester Irena Kutza Proofreaders Georgette Beatty and Lorraine Martindale Indexer Beverlee Day First American Edition, 2021 Published in the United States by DK Publishing 6081 E 82nd Street, Indianapolis, Indiana 46250 Copyright © 2021 by Dana Angelo White 21 22 23 24 25 10 001-324961-MAY2021 All rights reserved Without limiting the rights under the copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright owner ISBN: 978-0-7440-4156-9 Library of Congress Catalog Number: 2020950750 Note: This publication contains the opinions and ideas of its authors It is intended to provide helpful and informative material on the subject matter covered It is sold with the understanding that the author(s) and publisher are not engaged in rendering professional services in the book If the reader requires personal assistance or advice, a competent professional should be consulted The authors and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book Trademarks: All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized Alpha Books, DK, and Penguin Random House LLC cannot attest to the accuracy of this information Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fundraising, or educational use For details, contact SpecialSales@dk.com Printed and bound in Canada Photo on page by Laura Barr Photo on page 11 © iStock All other images © Dorling Kindersley Limited For further information see: www.dkimages.com For the curious www.dk.com t e i D H S DA L PREP A S R E E MOR BEGINN F Dana Angelo White CONTENTS Introduction DASH Diet Essentials Meal Prep & Meal Plans 19 Breakfast Staples 51 Protein Mains 73 Grains & Veggie Sides 103 Sauces & Dressings 133 Snacks & Treats 149 Index 170 Introduction The road to a healthy lifestyle might look too long and the idea of weight loss and better heart health might seem unattainable But what most people fail to realize is that they’re trying too hard Crash diets and starving yourself feel like torture because they are, causing harmful damage that gets harder to undo as you get older But the DASH diet was created with promoting heart health in mind It’s also a sensible and sustainable way of eating that promotes weight loss and allows people to have long-term success! Honestly, I don’t even consider DASH a “diet” in the mainstream sense of the word because it isn’t a fad that leads to yo-yo weight shifts That being said, I realize cooking and meal prep are new to many As a registered dietitian, I’ve studied DASH and its heart-health benefits extensively Speaking of hearts, I poured mine into these recipes I revised old favorites and created new ones—all with DASH guidelines and meal prep in mind I hope this book gives you the guidance and tools to make the journey a little easier, more organized, and, most of all, super tasty About the Author Dana Angelo White (MS, RD, ATC) is a registered dietitian, certified athletic trainer, and nutrition and fitness consultant She’s the nutrition expert for Food Network.com and the founding contributor for Food Network’s Healthy Eats blog She’s written eight books, including the best-selling Healthy Air Fryer Cookbook, Healthy Instant Pot Cookbook, and Healthy, Quick & Easy Smoothies Dana is the sports dietitian and assistant clinical faculty in the Department of Athletic Training and Sports Medicine at Quinnipiac University in Hamden, Connecticut She resides in Fairfield, Connecticut, with her husband, three children, and Boston Terrier, Violet Pickles T E I D H DAS NTIALS E S S E DASH 101 More than 100 million adults in the United States have hypertension, but only about in people have their high blood pressure under control— usually with medication With a few changes to your eating habits by using DASH, though, you can still lower and manage your hypertension But what is DASH and how does it help with hypertension? What Is DASH? The Dietary Approaches to Stop Hypertension offers eating guidelines that can help treat or prevent hypertension The primary focus is to limit sodium intake and to consume foods that are nutrient-dense—low in calories and high in nutrients Because many processed meats, deli meats, and precooked proteins and grains have added sodium, these foods are recommended in moderation Instead, the core of DASH includes fruits, vegetables, grains, lean proteins, and low-fat or nonfat dairy This approach naturally increases nutrients that also help lower blood pressure, including calcium, potassium, and magnesium DASH has two common sodium recommendations: • Standard diet: limits sodium to 2,300 milligrams (mg) of sodium per day (about teaspoon) • Lower-sodium diet: limits sodium to 1,500mg per day (about 2⁄3 teaspoon) Like the Dietary Guidelines for Americans, DASH also recommends limiting saturated fats (from animal products or tropical oils) and the excess consumption of added sugar These are in line with guidelines to help prevent other diseases—including heart disease, stroke, and diabetes— that are often related to or caused by hypertension DASH has consistently been ranked as one of the top overall diets for the past decade because it’s sustainable, doesn’t remove or limit nutritious food groups, and can help to prevent or dramatically improve your health conditions Plus, it’s been shown to be more effective than hypertension medicines After all, food is medicine! 10 DASH Diet Essentials A LITTLE HISTORY … Let’s take a trip back in time to the 1990s—when DASH was born The National Institutes of Health (NIH) wanted to find out whether dietary interventions could help reduce the incidence of hypertension Through their research, they saw that changing what people ate—without any other interventions—could reduce systolic blood pressure by notable amounts Although this isn’t a big surprise now, what you eat can make a big difference! Frozen Yogurt & Peanut Butter Bark Craving ice cream but know you should eat something healthier? This frozen treat is the answer Made with high-protein Greek yogurt and spiked with peanut butter and berries, this is a confection that’s actually good for you Prep time 10 mins Cook time Makes pieces of bark Serving size piece of bark (6oz [170g]) containers of low-fat vanilla Greek yogurt tbsp peanut butter 1½ cups blueberries or chopped or sliced strawberries Line a sheet pan with parchment paper Spread the yogurt on the sheet in a thin layer Place the peanut butter in a microwave-safe bowl and microwave for 30 to 60 seconds Drizzle the peanut butter over the yogurt Use a toothpick or a butter knife to swirl the peanut butter into the yogurt Sprinkle the berries over the top and place the sheet in the freezer for at least hour or up to overnight Once solid, break into pieces Storage: Store the bark in a freezer-safe bag in the freezer for up to month Nutrition per piece of bark: Calories 93 • Total fat 4g • Saturated fat 1g • Cholesterol 1mg • Sodium 48mg Carbohydrates 9g • Dietary fiber 1g • Sugars 7g • Protein 5g 162 Snacks & Treats Guacamole & Baked Tortilla Chips Pass on the salty tortilla chips and make your own baked version Because flour tortillas are already well seasoned, you won’t need to add salt Use the crispy chips to mop up the creamy (and heart-healthy) guacamole Prep time 10 mins Cook time 10 mins Makes 16 chips + cup guacamole Serving size chips + ½ cup guacamole (8-inch [20cm]) flour tortillas, cut into 16 triangles avocado, seeded, peeled, and diced juice of ½ lime dashes of hot sauce Preheat the oven to 375°F (190°C) Place the tortilla triangles on a sheet pan Place the pan in the oven and bake until the tortillas are golden brown, about 10 minutes Remove the pan from the oven and allow the chips to cool Transfer to a resealable plastic bag In a small bowl, mash together the avocado, lime juice, and hot sauce with a fork Transfer to a meal prep container To serve, place the chips on a serving platter and place the guacamole in a serving bowl Storage: Store the guacamole in the fridge for up to days Store the chips at room temperature for up to days Tip: For an extra dose of veggies, add some diced tomatoes and red onion to the guacamole Nutrition per chips + ½ cup guacamole: Calories 290 • Total fat 19g • Saturated fat 3g • Cholesterol 0mg • Sodium 317mg Carbohydrates 30g • Dietary fiber 7g • Sugars 1g • Protein 5g Snacks & Treats 163 Honeydew Melon Granita This cool and icy treat is the ultimate refresher on a hot day Pass on sugary Italian ice and make this fruit-forward version instead If you like a hint of mint, add fresh leaves to the sugar syrup Prep time mins Cook time Makes cups of granita Serving size cup of granita tbsp granulated sugar ½ cup water cups diced honeydew melon juice of ½ lemon In a small saucepan on the stovetop over medium heat, combine the sugar and water Cook until the sugar has melted Remove the saucepan from the heat and allow the sugar syrup to cool In a blender, combine the sugar syrup, melon, and lemon juice Blend until smooth Pour the mixture into a shallow dish and carefully transfer to the freezer Once the mixture begins to freeze, scrape with a fork to create ice crystals every 30 minutes until the mixture is completely frozen To serve, spoon the granita into bowls or drinking cups Storage: Store in the freezer for up to days Tip: Try this recipe with watermelon Nutrition per cup of granita: Calories 93 • Total fat 0g • Saturated fat 0g • Cholesterol 0mg • Sodium 31mg Carbohydrates 24g • Dietary fiber 1g • Sugars 22g • Protein 1g 164 Snacks & Treats Hibiscus Iced Tea This vibrant red herbal blend makes staying hydrated much more fun Plus, hibiscus has been shown to help lower your blood pressure Use the tea bags to make a potent concentrate you can add water to as needed Prep time 15 mins Cook time none Makes cups of tea Serving size cup of tea bags of hibiscus tea cup boiling water tbsp honey cups cold water juice of ½ lemon Steep the tea bags in the water for 10 minutes Add the honey and stir to dissolve Set aside to cool Transfer the tea to a large jar or a pitcher with a lid To serve, add the cold water and the lemon juice Pour the tea over ice cubes Storage: Store in the fridge for up to week Tip: Want to save space in the fridge? Store the honey-sweetened concentrate and mix with cold water as needed Nutrition per cup of tea: Calories 16 • Total fat 0g • Saturated fat 0g • Cholesterol 0mg • Sodium 0mg Carbohydrates 4g • Dietary fiber 0g • Sugars 4g • Protein 0g 166 Snacks & Treats Watermelon & Lime Fizz Fresh watermelon juice might be the most refreshing beverage on Earth Dilute with lime seltzer for an alternative to sugary soda Watermelon also provides citrulline, an amino acid that might help lower your blood pressure Prep time mins Cook time none Makes servings of fizz Serving size 16 fl oz (475ml) of fizz cups fresh watermelon cubes juice of lime cups lime seltzer In a blender, combine the watermelon and lime juice Blend until uniformly smooth, about 60 to 90 seconds Pour the mixture through a fine mesh strainer In a large pitcher, combine the watermelon mixture and seltzer Transfer the fizz to a bottle or another resealable container To serve, pour the fizz over ice cubes Storage: Store in the fridge for up to days Tip: The seltzer will lose carbonation in about a day You can store the watermelon juice and add seltzer as needed or make the mixture with water instead of seltzer Nutrition per 16 fl oz (475ml) of fizz: Calories 60 • Total fat 0g • Saturated fat 0g • Cholesterol 0mg • Sodium 2mg Carbohydrates 16g • Dietary fiber 0g • Sugars 14g • Protein 1g Snacks & Treats 167 Chocolate-Dipped Clementines Turn easy-to-peel oranges into dessert for a casual dinner party or a night at home on the couch Adding a light sprinkle of coarse sea salt heightens the flavor of the antioxidant-rich chocolate Prep time 10 mins Cook time mins Makes 40 segments Serving size segments ¾ cup dark chocolate chips ½ tsp coconut oil (optional) clementines, peeled and segmented tsp sea salt In a microwave-safe bowl or glass measuring cup, combine the chocolate chips and coconut oil (if using) Microwave in 30-second increments until the chocolate is melted and glossy, stirring between each interval Line a sheet pan with parchment paper Working in small batches, dip the clementine segments in the chocolate and transfer to the sheet Immediately sprinkle a few grains of salt over the top before the chocolate begins to set Once all the pieces have been dipped, set aside until the chocolate hardens Transfer the segments to meal prep containers Storage: Store in the fridge for up to days Tip: To quickly harden the chocolate, refrigerate the sheet for 10 minutes Nutrition per segments: Calories 119 • Total fat 7g • Saturated fat 5g • Cholesterol 0mg • Sodium 221mg Carbohydrates 21g • Dietary fiber 9g • Sugars 6g • Protein 2g 168 Snacks & Treats Index A Almond & Apricot Trail Mix Packs, 31, 155 almond butter No-Bake Energy Bites, 61 almond milk Almond Milk Latte, 159 Fruity Chia Pudding, 150 Homemade Almond Milk, 158 Apple & Cinnamon Muffins, 46, 64 applesauce/apple butter Apple & Cinnamon Muffins, 64 Chocolate & Zucchini Muffins, 65 Cinnamon & Ginger Applesauce, 151 Arugula & Basil Pesto, 35 Baked Meatballs, 93 Lower-Sodium Marinara Sauce, 140 recipe, 142 avocado Avocado Toast, 68 Guacamole & Baked Tortilla Chips, 163 Mexican Green Sauce, 141 Avocado Toast, 26, 68 B Baked Meatballs, 35, 93 Baked Sweet Potatoes, 30, 31, 114 Balsamic Vinaigrette See Quick Balsamic Vinaigrette Banana Milkshakes, 39, 156 basil Arugula & Basil Pesto, 142 170 Index Foil-Packet Lemon Cod, 82 Green Beans with Basil & Chives, 117 Jalapeño Ranch Dressing, 136 Whole Grain Pasta Primavera, 123 Zucchini & Bell Pepper Egg Cups, 54 Bean Pasta Mac & Cheese, 120 beef Baked Meatballs, 93 cooking temperatures for, 22 Mediterranean Flank Steak, 96 Beets, Roasted, 107 bell pepper Freezer-Friendly Breakfast Burritos, 53 Greek-Style Turkey Burgers, 88 Rainbow Slaw, 126 Rainbow Veggie Skewers, 124 Sheet Pan Fajitas, 94 Spicy Tofu Crumbles, 87 Sweet Potato Skillet Hash, 69 Veggie Chili, 100 Whole Grain Pasta Primavera, 123 Zucchini & Bell Pepper Egg Cups, 54 Bento Box, Breakfast, 70 berries Blueberry & Flaxseed Oat Bowls, 56 Breakfast Bento Box, 70 Frozen Yogurt & Peanut Butter Bark, 162 Overnight Oats with Chia & Berries, 58 Wild Blueberry Smoothie Packs, 60 beverages Almond Milk Latte, 159 Banana Milkshakes, 156 Hibiscus Iced Tea, 166 Homemade Almond Milk, 158 Mango & Pineapple Smoothie, 62 Watermelon & Lime Fizz, 167 Wild Blueberry Smoothie Packs, 60 blood pressure (BP) recommendations for, 12 sodium intake and, 16 ways to lower your, 13 Blueberry & Flaxseed Oat Bowls, 38, 56 bread(s) Avocado Toast, 68 Homemade Flatbread, 129 Breakfast Bento Box, 34, 70 breakfast dishes Avocado Toast, 68 Blueberry & Flaxseed Oat Bowls, 56 Breakfast Bento Box, 70 Cranberry & Coconut Granola, 57 Freezer-Friendly Breakfast Burritos, 53 in weekly meal plans, 26, 30, 34, 38, 42, 46 Mango & Pineapple Smoothie, 62 No-Bake Energy Bites, 61 Overnight Oats with Chia & Berries, 58 Spinach & Mozzarella Frittata, 52 Sweet Potato Skillet Hash, 69 Wild Blueberry Smoothie Packs, 60 Zucchini & Bell Pepper Egg Cups, 54 broccoli Broccoli Salad, 112 Roasted Cauliflower & Broccoli, 106 brown rice Chicken Sausage Patties, 86 Green Herb Brown Rice, 119 burgers Greek-Style Turkey Burgers, 88 burritos Freezer-Friendly Breakfast Burritos, 53 C caffeine, 13 carrots Cauliflower Fried Rice, 118 Deli-Style Tuna Salad, 83 Salmon Salad with Sriracha & Lime, 98 Slow Cooker Minestrone, 84 Whole Grain Pasta Primavera, 123 Cast-Iron Roasted Chicken, 42, 43, 74 cauliflower Cauliflower Fried Rice, 118 Roasted Cauliflower & Broccoli, 106 cheese Bean Pasta Mac & Cheese, 120 Breakfast Bento Box, 70 Broccoli Salad, 112 Freezer-Friendly Breakfast Burritos, 53 Kale Caesar with Crispy Chickpeas, 113 Mexican Spaghetti Squash, 108 Spinach & Mozzarella Frittata, 52 Whole Grain Pasta Primavera, 123 Zucchini & Bell Pepper Egg Cups, 54 Cherries, Quinoa Salad with, 110 chia seeds Fruity Chia Pudding, 150 No-Bake Energy Bites, 61 Overnight Oats with Chia & Berries, 58 Wild Blueberry Smoothie Packs, 60 chicken Cast-Iron Roasted Chicken, 74 Chicken Sausage Patties, 86 Lemon & Herb Grilled Chicken, 76 Sheet Pan Fajitas, 94 Teriyaki Chicken Thighs, 77 Chicken Sausage Patties, 46, 47, 86 chickpeas Kale Caesar with Crispy Chickpeas, 113 Quinoa & Bean Fritters, 89 Roasted Garlic Hummus, 147 Chili, Veggie, 100 chives Green Beans with Basil & Chives, 117 Jalapeño Ranch Dressing, 136 Chocolate & Zucchini Muffins, 26, 27, 65 chocolate chips Chocolate & Zucchini Muffins, 65 Chocolate-Dipped Clementines, 168 Flourless Peanut Butter Cookies, 160 No-Bake Energy Bites, 61 Chocolate-Dipped Clementines, 168 cilantro Lentil Dal, 128 Mexican Green Sauce, 141 Mexican Spaghetti Squash, 108 Slow-Roasted Tomato Salsa, 154 Cinnamon & Ginger Applesauce, 151 Clementines, Chocolate-Dipped, 168 coconut Almond & Apricot Trail Mix Packs, 155 Cranberry & Coconut Granola, 57 No-Bake Energy Bites, 61 coconut milk Lentil Dal, 128 coconut water Mango & Pineapple Smoothie, 62 Wild Blueberry Smoothie Packs, 60 Cod, Foil-Packet Lemon, 82 Cookies, Flourless Peanut Butter, 160 Cranberry & Coconut Granola, 30, 31, 57 Crispy Rosemary Potatoes, 34, 35, 116 Crispy Skillet Tofu, 38, 39, 92 cucumber Tomato & Mint Tabbouleh, 122 Index 171 D Dal, Lentil, 128 DASH diet, about, 10–11 basic recommendations with, 14 sodium recommendations, 10, 16, 17 weekly meal plans with, 20, 26–49 Deli-Style Tuna Salad, 34, 83 desserts See snacks and treats diastolic pressure, 12 dill Roasted Garlic Hummus, 147 Salmon Salad with Sriracha & Lime, 98 dinner See main dishes dressings for Tomato & Mint Tabbouleh, 122 Honey Mustard Dressing, 146 Jalapeño Ranch Dressing, 136 Quick Balsamic Vinaigrette, 134 E egg(s) Avocado Toast, 68 Baked Meatballs, 93 Breakfast Bento Box, 70 Chicken Sausage Patties, 86 cooking temperatures for, 22 Flourless Peanut Butter Cookies, 160 Freezer-Friendly Breakfast Burritos, 53 Greek-Style Turkey Burgers, 88 Pumpkin Spice & Walnut Muffins, 66 Quinoa & Bean Fritters, 89 Spinach & Mozzarella Frittata, 52 172 Index Sweet Potato Skillet Hash, 69 Zucchini & Bell Pepper Egg Cups, 54 exercise, blood pressure and, 13 F Fajitas, Sheet Pan, 94 fish See seafood and fish Flatbread, Homemade, 129 flaxseeds Blueberry & Flaxseed Oat Bowls, 56 No-Bake Energy Bites, 61 flour tortillas See tortillas Flourless Peanut Butter Cookies, 160 Foil-Packet Lemon Cod, 35, 82 food labels, 15, 16, 17 Freezer-Friendly Breakfast Burritos, 42, 53 Fried Rice, Cauliflower, 118 Fritters, Quinoa & Bean, 89 Frozen Yogurt & Peanut Butter Bark, 162 fruit Almond & Apricot Trail Mix Packs, 155 Apple & Cinnamon Muffins, 64 Banana Milkshakes, 156 Blueberry & Flaxseed Oat Bowls, 56 Breakfast Bento Box, 70 Chocolate-Dipped Clementines, 168 Cinnamon & Ginger Applesauce, 151 Cranberry & Coconut Granola, 57 Frozen Yogurt & Peanut Butter Bark, 162 Fruity Chia Pudding, 150 Fruity Yogurt Parfait, 152 Honeydew Melon Granita, 164 Mango & Pineapple Smoothie, 62 Overnight Oats with Chia & Berries, 58 Wild Blueberry Smoothie Packs, 60 Fruity Chia Pudding, 150 Fruity Yogurt Parfait, 152 G garlic Arugula & Basil Pesto, 142 Cast-Iron Roasted Chicken, 74 Cauliflower Fried Rice, 118 Chicken Sausage Patties, 86 Jalapeño Ranch Dressing, 136 Lentil Dal, 128 Lower-Sodium Marinara Sauce, 140 Mediterranean Flank Steak, 96 Peanut Dipping Sauce, 144 Quick Balsamic Vinaigrette, 134 Rainbow Veggie Skewers, 124 Roasted Garlic Hummus, 147 Slow Cooker Minestrone, 84 Slow-Roasted Tomato Salsa, 154 Spicy Tofu Crumbles, 87 Sun-Dried Tomato Spread, 138 Teriyaki Sauce, 135 Veggie Chili, 100 Whole Grain Pasta Primavera, 123 ginger Cauliflower Fried Rice, 118 Cinnamon & Ginger Applesauce, 151 Lentil Dal, 128 Teriyaki Sauce, 135 Granita, Honeydew Melon, 164 granola Cranberry & Coconut Granola, 57 Fruity Yogurt Parfait, 152 Greek yogurt Broccoli Salad, 112 Frozen Yogurt & Peanut Butter Bark, 162 Fruity Yogurt Parfait, 152 Honey Mustard Dressing, 146 Mango & Pineapple Smoothie, 62 Rainbow Slaw, 126 Salmon Salad with Sriracha & Lime, 98 Wild Blueberry Smoothie Packs, 60 Greek-Style Turkey Burgers, 30, 31, 88 Green Beans with Basil & Chives, 31, 47, 117 Green Herb Brown Rice, 26, 27, 119 green peas Green Herb Brown Rice, 119 Guacamole & Baked Tortilla Chips, 163 H-I-J-K Hibiscus Iced Tea, 166 Homemade Almond Milk Almond Milk Latte, 159 Fruity Chia Pudding, 150 recipe, 158 Honey Mustard Dressing, 146 Honey Mustard Salmon, 26, 27, 78 Honeydew Melon Granita, 164 Hummus, Roasted Garlic, 147 hypertension, 10, 12 Iced Tea, Hibiscus, 166 jalapeño Jalapeño Ranch Dressing, 136 Mexican Green Sauce, 141 Slow-Roasted Tomato Salsa, 154 Jalapeño Ranch Dressing, 42, 43, 136 kale Cauliflower Fried Rice, 118 Green Herb Brown Rice, 119 Kale Caesar with Crispy Chickpeas, 113 Kale Caesar with Crispy Chickpeas, 46, 47, 113 kitchen tools, 23 kosher salt, 17 L legumes Kale Caesar with Crispy Chickpeas, 113 Lentil Dal, 128 Quinoa & Bean Fritters, 89 Roasted Garlic Hummus, 147 Slow Cooker Minestrone, 84 Sun-Dried Tomato Spread, 138 Veggie Chili, 100 Lemon & Herb Grilled Chicken, 26, 27, 76 Lemon Cod, Foil-Packet, 35, 82 Lentil Dal, 38, 39, 128 Lightened-Up Pulled Pork, 46, 47, 90 Lime Fizz, Watermelon and, 167 Lime, Salmon Salad with Sriracha and, 98 Lower-Sodium Marinara Sauce, 140 lunches weekly meal plans, 26, 30, 34, 38, 42, 46 M Mac & Cheese, Bean Pasta, 120 main dishes Cast-Iron Roasted Chicken, 74 Crispy Skillet Tofu, 92 Deli-Style Tuna Salad, 83 Foil-Packet Lemon Cod, 82 Greek-Style Turkey Burgers, 88 Honey Mustard Salmon, 78 in weekly meal plans, 27, 31, 35, 39, 43, 47 Lemon & Herb Grilled Chicken, 76 Lightened-Up Pulled Pork, 90 Roasted Chili Shrimp, 80 Salmon Salad with Sriracha & Lime, 98 Sheet Pan Fajitas, 94 Teriyaki Chicken Thighs, 77 Tomatoes & Poached Salmon, 99 Veggie Chili, 100 Mango & Pineapple Smoothie, 30, 62 meal plans See weekly meal plans meal prepping, 22–23, 28, 32, 36, 40, 44, 48 Meatballs, Baked, 35, 93 Mediterranean Flank Steak, 38, 39, 96 Mexican Green Sauce, 30, 31, 141 Mexican Spaghetti Squash, 26, 27, 108 Milkshakes, Banana, 156 MSG, 17 muffins Apple & Cinnamon Muffins, 64 Chocolate & Zucchini Muffins, 65 Index 173 Pumpkin Spice & Walnut Muffins, 66 N No-Bake Energy Bites, 38, 39, 61 nuts and seeds Almond & Apricot Trail Mix Packs, 155 Blueberry & Flaxseed Oat Bowls, 56 Breakfast Bento Box, 70 Cauliflower Fried Rice, 118 Cranberry & Coconut Granola, 57 Fruity Chia Pudding, 150 Homemade Almond Milk, 158 No-Bake Energy Bites, 61 Overnight Oats with Chia & Berries, 58 Pumpkin Spice & Walnut Muffins, 66 Quinoa Salad with Cherries, 110 Wild Blueberry Smoothie Packs, 60 O oats See rolled oats omega-3s, blood pressure and, 13 onion Broccoli Salad, 112 Cauliflower Fried Rice, 118 Chicken Sausage Patties, 86 Lentil Dal, 128 Lightened-Up Pulled Pork, 90 Lower-Sodium Marinara Sauce, 140 Mexican Green Sauce, 141 Quinoa & Bean Fritters, 89 Rainbow Slaw, 126 Rainbow Veggie Skewers, 124 174 Index Sheet Pan Fajitas, 94 Slow Cooker Minestrone, 84 Slow-Roasted Tomato Salsa, 154 Spicy Tofu Crumbles, 87 Spinach & Mozzarella Frittata, 52 Sweet Potato Skillet Hash, 69 Tomatoes & Poached Salmon, 99 Veggie Chili, 100 Whole Grain Pasta Primavera, 123 Overnight Oats with Chia & Berries, 26, 58 P panko breadcrumbs Baked Meatballs, 93 Greek-Style Turkey Burgers, 88 pantry staples, 23 parsley Deli-Style Tuna Salad, 83 Green Herb Brown Rice, 119 Jalapeño Ranch Dressing, 136 Rainbow Slaw, 126 Tomato & Mint Tabbouleh, 122 pasta Bean Pasta Mac & Cheese, 120 Slow Cooker Minestrone, 84 Whole Grain Pasta Primavera, 123 peanut butter Flourless Peanut Butter Cookies, 160 Frozen Yogurt & Peanut Butter Bark, 162 Peanut Dipping Sauce, 144 peppers See bell pepper; jalapeño pesto See Arugula & Basil Pesto pineapple Breakfast Bento Box, 70 Fruity Yogurt Parfait, 152 Mango & Pineapple Smoothie, 62 Pork, Lightened-Up Pulled, 90 potatoes Crispy Rosemary Potatoes, 116 Spicy Baked Potato Chips, 130 poultry Cast-Iron Roasted Chicken, 74 Chicken Sausage Patties, 86 cooking temperatures for, 22 Greek-Style Turkey Burgers, 88 Lemon & Herb Grilled Chicken, 76 Sheet Pan Fajitas, 94 Teriyaki Chicken Thighs, 77 Pudding, Fruity Chia, 150 Pumpkin Spice & Walnut Muffins, 34, 35, 66 Q Quick Balsamic Vinaigrette, 26, 27, 30, 31, 35, 38, 39, 134 Quinoa & Bean Fritters, 42, 43, 89 Quinoa Salad with Cherries, 110 R Rainbow Slaw, 34, 35, 126 raisins Broccoli Salad, 112 reheating food, 25 Roasted Beets, 107 Roasted Cauliflower & Broccoli, 38, 39, 106 Roasted Chili Shrimp, 30, 31, 80 Roasted Curry Acorn Squash, 104 Roasted Garlic Hummus, 43, 147 rolled oats Blueberry & Flaxseed Oat Bowls, 56 Cranberry & Coconut Granola, 57 Overnight Oats with Chia & Berries, 58 rosemary Baked Sweet Potatoes, 116 Cast-Iron Roasted Chicken, 74 Crispy Rosemary Potatoes, 116 Lemon & Herb Grilled Chicken, 76 S salads Broccoli Salad, 112 Deli-Style Tuna Salad, 83 Kale Caesar with Crispy Chickpeas, 113 Quinoa Salad with Cherries, 110 Rainbow Slaw, 126 Salmon Salad with Sriracha & Lime, 98 salmon Honey Mustard Salmon, 78 Salmon Salad with Sriracha & Lime, 98 Tomatoes & Poached Salmon, 99 Salmon Salad with Sriracha & Lime, 38, 98 Salsa, Slow-Roasted Tomato, 154 sauces and spreads Arugula & Basil Pesto, 142 Lower-Sodium Marinara Sauce, 140 Mexican Green Sauce, 141 Peanut Dipping Sauce, 144 Roasted Garlic Hummus, 147 Sun-Dried Tomato Spread, 138 Teriyaki Sauce, 135 scallions Green Herb Brown Rice, 119 Quinoa Salad with Cherries, 110 Sun-Dried Tomato Spread, 138 seafood and fish cooking temperatures for, 22 Deli-Style Tuna Salad, 83 Foil-Packet Lemon Cod, 82 Honey Mustard Salmon, 78 Roasted Chili Shrimp, 80 Salmon Salad with Sriracha & Lime, 98 Tomatoes & Poached Salmon, 99 Sheet Pan Fajitas, 94 Shrimp, Roasted Chili, 80 side dishes Baked Sweet Potatoes, 114, 116 Bean Pasta Mac & Cheese, 120 Broccoli Salad, 112 Cauliflower Fried Rice, 118 Crispy Rosemary Potatoes, 116 Green Beans with Basil & Chives, 117 Green Herb Brown Rice, 119 Kale Caesar with Crispy Chickpeas, 113 Lentil Dal, 128 Mexican Spaghetti Squash, 108 Quinoa Salad with Cherries, 110 Rainbow Slaw, 126 Rainbow Veggie Skewers, 124 Roasted Beets, 107 Roasted Cauliflower & Broccoli, 106 Roasted Curry Acorn Squash, 104 Tomato & Mint Tabbouleh, 122 Whole Grain Pasta Primavera, 123 sleep, blood pressure and, 13 Slow Cooker Minestrone, 30, 31, 84 Slow-Roasted Tomato Salsa Mexican Spaghetti Squash, 108 recipe, 154 smoking, blood pressure and, 13 Smoothie, Mango & Pineapple, 62 snacks and treats Almond & Apricot Trail Mix Packs, 155 Chocolate-Dipped Clementines, 168 Cinnamon & Ginger Applesauce, 151 Flourless Peanut Butter Cookies, 160 Frozen Yogurt & Peanut Butter Bark, 162 Fruity Chia Pudding, 150 Fruity Yogurt Parfait, 152 Guacamole & Baked Tortilla Chips, 163 Honeydew Melon Granita, 164 in weekly meal plans, 27, 31, 35, 39, 43, 47 sodium foods highest in, 16 intake recommendations, 10, 14, 15 on food labels, 16 reducing intake of, 13, 16, 17 Soup, Slow Cooker Minestrone, 84 Index 175 Spicy Tofu Crumbles, 42, 43, 87 spinach Freezer-Friendly Breakfast Burritos, 53 Spinach & Mozzarella Frittata, 52 Spinach & Mozzarella Frittata, 46, 52 squash Chocolate & Zucchini Muffins, 65 Mexican Spaghetti Squash, 108 Roasted Curry Acorn Squash, 104 Slow Cooker Minestrone, 84 storing food, 24–25 stress, blood pressure and, 13 Sun-Dried Tomato Spread, 138 Sweet Potato Skillet Hash, 69 sweet potatoes Baked Sweet Potatoes, 114 Sweet Potato Skillet Hash, 69 Veggie Chili, 100 systolic pressure, 12 T Tabbouleh, Tomato & Mint, 122 tahini Roasted Garlic Hummus, 147 Tomato & Mint Tabbouleh dressing, 122 Teriyaki Chicken Thighs, 46, 47, 77 Teriyaki Sauce, 135 thyme Cast-Iron Roasted Chicken, 74 Lemon & Herb Grilled Chicken, 76 Slow Cooker Minestrone, 84 Whole Grain Pasta Primavera, 123 176 Index Toast, Avocado, 68 tofu Crispy Skillet Tofu, 92 Spicy Tofu Crumbles, 87 Tomato & Mint Tabbouleh, 46, 47, 122 tomatoes Lower-Sodium Marinara Sauce, 140 Rainbow Slaw, 126 Slow Cooker Minestrone, 84 Slow-Roasted Tomato Salsa, 154 Tomato & Mint Tabbouleh, 122 Tomatoes & Poached Salmon, 99 Veggie Chili, 100 Tomatoes & Poached Salmon, 38, 39, 99 tortillas Freezer-Friendly Breakfast Burritos, 53 Guacamole & Baked Tortilla Chips, 163 Tuna Salad, Deli-Style, 83 Turkey Burgers, Greek-Style, 88 V vegetable dishes Baked Sweet Potatoes, 114 Broccoli Salad, 112 Cauliflower Fried Rice, 118 Crispy Rosemary Potatoes, 116 Green Beans with Basil & Chives, 117 Kale Caesar with Crispy Chickpeas, 113 Mexican Spaghetti Squash, 108 Rainbow Slaw, 126 Rainbow Veggie Skewers, 124 Roasted Beets, 107 Roasted Cauliflower & Broccoli, 106 Roasted Curry Acorn Squash, 104 Sheet Pan Fajitas, 94 Slow Cooker Minestrone, 84 Sweet Potato Skillet Hash, 69 Tomato & Mint Tabbouleh, 122 Veggie Chili, 100 Whole Grain Pasta Primavera, 123 Zucchini & Bell Pepper Egg Cups, 54 Veggie Chili, 26, 27, 100 Vinaigrette, Quick Balsamic See Quick Balsamic Vinaigrette W Watermelon & Lime Fizz, 167 weekly meal plans, 20, 26–49 Week 1, 26–29 Week 2, 30–33 Week 3, 34–37 Week 4, 38–41 Week 5, 42–45 Week 6, 46–49 weight loss, blood pressure and, 13 Whole Grain Pasta Primavera, 42, 43, 123 Wild Blueberry Smoothie Packs, 42, 60 Z zucchini Chocolate & Zucchini Muffins, 26, 27, 65 Zucchini & Bell Pepper Egg Cups, 30, 54 ... the bottom of the label, potassium and iron are the ones that are important for lowering your blood pressure DASH Diet Essentials 15 Lowering Your Sodium Intake Too much sodium in your bloodstream... HYPERTENSIVE CRISIS— CONSULT YOUR DOCTOR IMMEDIATELY 12 DASH Diet Essentials Ways to Lower Blood Pressure Practicing the following healthy lifestyle routines can help lower your blood pressure or keep it... For more information, visit www.knowmsg.com DASH Diet Essentials 17 P E R P L MEA L PL ANS A E M & Weekly Meal Plans Meet your six weeks of DASH diet meal prep meal plans These are designed to