دانلود کتاب DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together

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Title Page
Copyright Page
Dedication
Contents
Introduction
Chapter One: The Dash Diet Demystified
Chapter Two: Breakfast
Healthy Start Yogurt Bowls
On the Run Breakfast Smoothie
Mean Green Morning Juice
Cottage Cheese Smoothie with Peaches
Whole-Grain Blueberry Banana Muffins
Maple Quick Oats with Chia & Banana
Super Veggie Scramble or Soft Taco
Avocado Toast with Salmon & Tomato
Ricotta Toast with Honey & Pistachios
Veggie Frittata
Superfood Egg Cups
Sweet Potato Hash
Ricotta French Toast with Sliced Pears
Sleeping-In Overnight Oats
Cinnamon Stuffed Sweet Potatoes
Chapter Three: Soups and Salads
Bibb Lettuce with Beets, Pears & Goat Cheese
Fruit Salad with Honey-Drizzled Ricotta
Caprese Tomato Salad
Greek Orzo Salad with Cucumbers, Tomato & Feta
Field Greens with Artichoke Hearts & Roasted Peppers
DASH-Style Cobb Salad
High Protein Spring Mix with Tuna & Egg
Arugula Salad with Tuna & Roasted Peppers
Bold Bean Shrimp Fiesta Salad
Salmon-Topped Spinach Salad with Avocado
Moroccan-Inspired Lentil Soup
White Bean Soup with Chicken & Spinach
Creamy Butternut Squash Soup
Stuffed Pepper Soup
Hearty Black Bean Chili
Chapter Four: Snacks
Protein-Powered Iced Coffee
Berry Crunch Yogurt Parfait
Spiced Roasted Chickpeas
Lemony Bean Dip with Pita Triangles
Crostini with Ricotta & Fig Jam
Seedy Granola Squares
Peanut-Powered Snack Bars
Mixed Berry Muffins
Whole-Wheat Cranberry Muffins
Grilled Shrimp-Stuffed Poppers
Chapter Five: Meatless Mains
Moroccan-Inspired Tagine with Chickpeas & Vegetables
Spaghetti Squash with Maple Glaze & Tofu Crumbles
Stuffed Tex-Mex Baked Potatoes
Lentil-Stuffed Zucchini Boats
Baked Eggplant Parmesan
Summer Barley Pilaf with Yogurt Dill Sauce
Lentil Quinoa Gratin with Butternut Squash
Brown Rice Casserole with Cottage Cheese
Quinoa-Stuffed Peppers
Black Bean Burgers
Greek Flatbread with Spinach, Tomatoes & Feta
Mushroom Risotto with Peas
Loaded Tofu Burrito with Black Beans
Fusilli Primavera
Noodles with Mushrooms & Cabbage
Simple Spinach Frittata
Sugar Snap Noodles with Gingered Pesto
Sweet Potato Rice with Spicy Peanut Sauce
Vegetable Red Curry
Chapter Six: Fish and Seafood
Shrimp & Broccoli with Angel Hair
Maple-Glazed Salmon
Tilapia Tacos with Chipotle Cream
Baked Haddock with Peppers & Eggplant
Creamy Italian-Style Sea Scallops
Tex-Mex Cod with Roasted Peppers & Corn
Marinated Lime Grilled Shrimp
Saucy Penne with Shrimp, Peas & Walnuts
Angel Hair with Smoked Salmon & Asparagus
Bass with Citrus Butter
Seared Mahi-Mahi with Lemon & Parsley
Pan-Fried Crusted Salmon with Mustard Panko
Seared Ginger–Soy Ahi Tuna
Greek-Style Cod with Olives & Tomatoes
Pesto Tilapia
Chapter Seven: Poultry
Buffalo Chicken Mac ’n’ Cheese
Chicken & Fresh Veggie Tacos
Sheet Pan Chicken Thighs
Chicken & Shrimp Jambalaya
Quick Chicken Marsala
Chicken Piccata with Vegetables
Ginger-Marinated Chicken Thighs
Peanut Chicken Stir-Fry
Chicken Breast with Yogurt Sauce & Chopped Walnuts
Creamy Chicken Breast with Spinach & Mushrooms
Cheesy Chicken Pizza with Chili Oil & Pineapple
Greek Sheet Pan Chicken
Air-Fried Turkey Cutlets
Turkey and Broccoli Alfredo
Turkey and Spinach Stuffed Shells
Herbed Roast Turkey Breast
Chapter Eight: Pork and Beef
Pork Quinoa Bowls with Avocado, Peppers & Tomatoes
Pork Tenderloin Medallions with Dijon–Yogurt Sauce
Pork Loin with Apples
Pork Stir-Fry
Lemon Caper Pork Cutlets
Veal Marsala
Skillet Meatballs
Marinated Grilled Pepper Flank Steak
50-50 Burgers with Caramelized Onions
Beef Fajitas
Vegged-Up Beef Enchilada Casserole
Rigatoni with Bolognese Sauce
Slow-Cooker Beef Round with Vegetables
Chapter Nine: Sides
Beans and Greens
Garlicky Roasted Broccoli
Sautéed Zucchini with Onions
Roasted Brussels Sprouts with Dried Cranberries
Roasted Asparagus with Lemon
Herbed Air-Fried Zucchini Planks
Cauliflower Mash with Garlic-Yogurt Cream
Brown Rice with Herbs de Provence
Curried Vegetable Rice
DASH Twice-Baked Potatoes
Sweet Potato Steak Fries
Roasted Potato Party
Chapter Ten: Desserts and Sweets
Greek Yogurt Key Lime Cups
Pear Trifle
Fruit Stuffed Baked Apples
Mini Greek Yogurt Fruit Tarts
Black Bean Brownies
Chewy Oatmeal Cookies
No-Bake Mad DASH Cookies
Peanut Rice Crisp Bars
Pumpkin Custard
Banana Cocoa Drop Cookies
Measurement Conversions
References
Acknowledgments
About the Author