دانلود کتاب The Complete Heart Healthy Cookbook 2022: 600 Healthy and Delicious Low Cholesterol, Low Sodium Recipes with 28-Day Meal Plan to Live Healthy

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Introduction Chapter 1: The Basics of Heart Disease 1.1 Understanding The Heart Disease 1.2 Symptoms of the Heart Diseases: 1.3 Why does Heart Disease Occur? - THE CAUSE 1.4 How to Prevent Heart Diseases? 1.5 List of recommended and avoided foods Food to Enjoy Food to Avoid Chapter 2: Heart-Healthy Eating 2.1 Caring for Your Heart Through Food 2.2 Grocery Shopping for Heart Healthy Diet What to Buy for Your Pantry? 2.3 4-Week Meal Plan Week 01: Week 02: Week 03: Week 04: 2.4 Conclusion Chapter 3: Breakfast Baked Egg and Avocado Best Healthy French Toast Breakfast Smoothie Bowl with Blackberries Broccoli and Cheddar Quiche Broccoli and Cheese Omelets Broccoli Mushroom Breakfast Scramble Cheese and Tomato Omelet Cheesy Tex-Mex Breakfast Egg Bake Casserole Chile Rellenos Egg Souffle Congee with Raisin and Spices Delicious Apple Pancakes Easy Sweet Potato Hash Easy Turkey Sausage English Muffin with Lox Escarole with Portobello Garlicky Pea Fried Rice Breakfast Hummus and Date Bagel Italian Toast Plate Breakfast Lemony Breakfast Cakes with Berry Syrup Longan Almond Barley with Apple Cider Mediterranean Scramble with Feta Cheese Mushroom Carrot Skillet Peanut Butter Brazilian Nut Smoothie Bowl Polenta with Longans and dates Quinoa Bowl with Blackberry Quinoa Bowls with Avocado and Egg Quinoa Breakfast Bowl with Yogurt, Olives, and Hazelnuts Sautéed Chard and Fried Eggs Polenta Savory Yogurt Bowls with Hazelnuts Shakshuka with Feta Smoked Salmon Egg Scramble Smoked Trout and Avocado Spicy Egg Muffins Spinach and Tomato Baked Egg Cups Vanilla Buckwheat Crêpes with Berries and Chia Jam Zucchini & Swiss Omelet Baked Eggs with Lettuce and Parsley Breakfast Cereal with Apples and Raisins Brown Sugar Whole-Grain Cucumber Pancakes Cereal Cream with Flaxseed and Fruit Easy Vegan Southwest Tofu Scramble Egg and Zucchini Breakfast Burrito Greek Eggs with Potatoes Harissa Shakshuka with Bell Peppers Roasted Pears with Walnuts Spanish Tuna Tortilla Spicy Scrambled Eggs with Tomatoes Sweet Lychee Quinoa Breakfast Bowl Sweet Potatoes with Pineapple Vanilla Rice Pudding Chapter 4: Beans and Legume Black Bean Spread Black Bean, Tomato, Rice and Lentil Burritos Black-Eyed Pea Wrap Citrus Quinoa with Black Beans Cuban Black Beans with Rice Easy Chickpea Caponata Edamame and Rice Fava Beans with Olives Fresh Green Pea Pesto Golden Lemony Garbanzo Beans Herbed Spring Peas and Zucchini Indian Chana Saag Mung Bean Sprouts and Cabbage Salad Orange Black Bean Taquitos Pinto Beans Soup Potato, Corn and Summer Squash Sauté Quick Cooking Red Lentil Red Bean Date Salad Salt-Free Chickpeas with Herbs Sautéed Greens with Cannellini Beans and Garlic Southwestern Bean Salad Taco Salad with Peanut Butter Dressing Tomato and Fava Bean Ratatouille White Bean and Barley Pilaf White Beans with Escarole and Parsnips Zuppa with Cucumber and Black-Eyed Peas Chapter 5: Grains and Rice Authentic Red Beans and Rice Basic Cornmeal Polenta Bok Choy and Rice in Garlic Sauce Brown Rice Pilaf with Golden Raisins and Pistachios Bulgur Pilaf with Walnuts and Apricots Bulgur with Spinach and Chickpeas Cheesy Barley Risotto Cheesy Italian Rice and Peas with Mint Chicken with Snow Peas and Brown Rice Coconut and Almond Rice with Berries Cornmeal Polenta with Mushrooms Creamy Eggplant Polenta Casserole Eggplant and Chickpea Pilaf Ethiopian Style Pilaf Flavorful Spanish Rice and Beans Fried Rice with Pineapple Fried Rice with Red Pepper and Asparagus Lentils with Rice and Macaroni Lentils with Rice and Onions Mexican Bean and Rice Casserole Mushroom Pearled Barley Risotto Pea and Barley Salad Polenta with Mushroom Olive Sauce Quick Healthy Vegetable Fried Rice Quinoa Pilaf with Apricots and Pistachios Raspberry Wheat Berry Salad Savory Orange Chicken with Brown Rice Spicy Arroz con Pollo Spicy Millet Loaf Sweet Potato and Barley Pilaf Sweet Potato and Cauliflower Pilaf Tasty Vegetable Biryani Thai Red Curry Fried Rice Turkey, Cranberries and Wild Rice Chapter 6: Vegetable Almond Noodles with Cauliflower Asian Style Stuffed Mushrooms Baked Cucumber Stuffed Tomatoes Baked Potato Casserole Bean Chili with Lime and Jalapeño Buckwheat with Bow-Tie Pasta Buckwheat with Potatoes and Kale Butternut Squash, Lentils and Spinach Gratin Cabbage Pilaf Cauliflower, Spinach and Sweet Potato Lasagna Cauliflower-Cream Pasta with Mint Easy Basic Table Salad Grilled Cauliflower with Spicy Lentil Sauce Grilled Veggie Kabobs Healthy Cauliflower Purée Healthy Twice-Baked Potatoes Herb and Ricotta–Stuffed Mushrooms Israeli Couscous with Asparagus Lentils and Eggplant Moussaka North African Vegetables and Chickpeas Potato Samosa Chard Roll Red Lentil Chili Slow Cooker Quinoa Lentil Tacos Spicy Acorn Squash and Bok Choy Spinach and Mushroom Pilaf Steamed Cabbage with Mediterranean Dressing Stuffed Cabbage Rolls Stuffed Chard Rolls Stuffed Poblano Peppers with Chipotle Stuffed Yellow Bell Peppers Summer Ratatouille Summer Vegetable Pesto Casserole Tuscan-Style Baked Beans and Polenta Vegetable Enchiladas with Anasazi Bean Sauce Vegetable Fruit Bowl with Lentil Wild Mushroom Farro Zucchini Lasagna with Cheese Chapter 7: Soup and Stew Asparagus Zucchini Stew with Rosemary Tomato Soup with Thai Basil Asparagus-Onion Millet Stew Authentic Red Gazpacho Black Bean and Veggie Soup Topped with Lime Salsa Chicken Wing Broth Corn and Potato Soup with Dill Cream of Cauliflower Soup Easy Chicken Noodle Soup Easy Squash Soup with Crispy Chickpeas French Chicken Soup Fresh-Flavored Asparagus Soup Garlicky Broccoli Bisque Garlicky Potato Leek Soup with Onion Greek Chicken Soup with Artichokes Healthy Curried Carrot Soup Healthy Garlicky Roasted Vegetable Soup Homemade Chicken Chili with Beans Leek and Pear Soup with Fennel and Spinach Lemony Avocado Gazpacho Lemony Coconut Fish Stew Mediterranean Broccoli and Lentil Stew Mushroom Sweet Potato Soup Mushrooms Soup with Celery Pumpkin and Cucumber Stew with Lime Juice Savory Squash-Carrot Soup Slow Cooker Chicken and Vegetable Soup with Chestnut Slow-Cooker Curried Butternut Squash Soup Slow-Cooked Vegetable Soup Spanish Chorizo and Lentil Soup Spiced Chicken Soup with Chickpeas and Squash Spicy and Creamy Carrot Soup Spicy Buttercup Squash Soup Spinach Chickpea Stew Squash and Peach Soup with Mint Stewed Chicken and Asparagus and Carrot Taro Soup with Broccoli, Potatoes and Leek Tasty Kale Soup Thai Vegetable Stew with Dill Tomato Lentil Soup with Pine nut Tomato-Corn Chowder Tuscan Radish Stew Vegan Broccoli Lentil Stew Vegetable Soup with Lima Beans White Bean Stew with Saffron and Sage Winter Squash Kasha Stew with Kale Yam-Carrot Bisque Aromatic White Beans and lettuce Stew Artichoke Soup Bean, Chard, and Tomato Stew Black beans and Spinach Stew Broccoli Soup with Tomato and jalapeño pepper Carrot and Mushroom Soup Chicken and Celery Soup Chicken and White Bean Chili Chicken Broth Chickpea and Roasted Red Pepper Soup Chipotle Tortilla Chicken Soup Classic Avgolemono Gazpacho Greek Cucumber Soup with Yogurt Greek-Style Butternut Squash Soup Lemony White Bean Soup Moroccan Chickpea Soup Quick Cherry Tomato and Corn Chowder Red Lentil Soup with Tomato Sauce Red Pepper Soup with Smoked Paprika Shrimp Soup with Leeks and Wine Sicilian Chickpea Soup with Escarole Silky Tomato Soup with Tofu Spicy Butternut Squash Soup Spicy Cauliflower Soup with Sour Cream Spicy Chicken and Lentil Soup Spicy Chicken Corn Chowder Spicy Red Lentil Soup Stewed Chickpeas and Tomatoes Sweet Potato and Lentils with Curry Tomato-Peach Soup Turkish Tomato and Red Pepper Soup Two-Potato Beet Soup Vegetable Broth Vegetable Soup with Fennel Vegetable Soup with Goat Cheese Chapter 8: Poultry Apricot and Ginger Glazed Chicken Skewers Asian-Style Chicken in Soy Sauce Stir-Fry Baked Chicken Stuffed with Collard Greens Carrots, Pineapple and Chicken Chicken and Apple Salad with Walnuts Chicken and Eggplant in Lasagna Chicken Breast and Cherry Chicken Lettuce Cups Chicken with Broccoli Stir-Fry Chicken with Coconut Milk Chicken with Crispy Kale and Artichokes Crispy Almond Chicken Breast Easy Cheesy Chicken Broccoli Bake Easy Chicken Burritos with Bean Paste Easy Italian Salad Chicken Breasts Easy Mediterranean Chicken Salad Wraps Fajita Wraps with Chicken Ginger Chicken with Vegetable Soup Grilled Chicken Skewers with Mint Sauce Healthy Turkey Chili Italian Caprese-Stuffed Chicken Breasts Juicy Italian Herb Turkey Cutlets Lemon-Rosemary Roasted Chicken One-Pot Creamy Tuscan Chicken Pan-Seared Chicken with Turnip Greens Quick Full-Flavored Chicken Stock Sauté Turkey Cutlets Sheet Pan Roasted Chicken with Vegetables Slow Cooker Chicken Curry Slow Cooker Garlicky Chicken Southwest Chicken with Black Bean and Rice Spicy Homemade Chicken Spinach and Mushroom Stuffed Chicken Stir-Fried Chicken Satay with Broccoli and Cauliflower Stir-Fry Chicken with Sesame, Broccoli and Carrot Stir-Fry Chicken with Zucchini and Fennel Sweet Potatoes and Chicken Thighs Tender Turkey Meatballs with Marinara Sauce Teriyaki Turkey Burgers with Pineapple Traditional Open Face Turkey Burger Waldorf Salad with Poached Chicken White Beans Chicken Chili Broiled Curried Chicken Tenders Chicken Stew with Olives and Lemon Chili Turkey with Beans Crispy Apricot Chicken with Steamed Baby Greens Crispy Za’atar Chicken Tenders Crunchy Mediterranean Chicken Thighs Easy Quick Greek Turkey Burger Easy Sumac Chicken with Cauliflower and Carrots Italian Chicken Cacciatore Lemon-Pepper Chicken Maple-Soy Sauce Chicken Drumsticks Peach-Bourbon Chicken Thighs Quinoa Stuffed Turkey Breast Roasted Chicken with Vegetables Roman-Style Braised Chicken with Roasted Peppers Slaw and Chicken Stir-Fry Spicy Chicken and Vegetable Stir-Fry Stuffed Chicken Breasts Yogurt Marinated Chicken Kebabs Chapter 9: Fish and Seafood Baked Tuna with Orange Sauce All spice-Crusty Roasted Salmon Artichoke Caponata Over Grilled Mahi Mahi Baked Fish in Nuts Baked Flounder with Brussels Sprouts Baked Flounder with Tomatoes and Basil Baked Salmon with Leeks and Fennel Baked Trout with Pecan Broiled Shrimp with Peri-Peri Sauce Carrot Potato Fish Stew Cioppino Seafood Stew Cod Chowder with Cauliflower Curry Whitefish with Vegetables Easy Roast Salmon Asparagus Foil Packet Sole with Vegetables Grilled Shrimp with Yogurt and Chili Sauce Haddock Tacos with Cabbage Healthy Baked Fish and Chips Healthy Seafood Fettuccine Healthy Sweet Potato Crab Cakes Lemon Crawfish Poppers Lemon-Garlic Tilapia with Roasted Vegetables Lime Crab Cakes Mediterranean Salmon with Quinoa Mint Seafood Gumbo Monkfish in Tomatoes-Garlic Sauce Orange Maple Glazed Salmon Orange-Thyme Salmon with Summer Squash Parchment-Paper Halibut Penne with Sardines and Fennel Quick Jerk Salmon Red Capsicum Salmon Melts Salmon and Avocado Salad Salmon Cakes with Lemon Yogurt Salmon with Snap Peas and Garlic Scallop and Quinoa Paella Sea Bass with Tomatoes, Olives and Capers Seared Scallops Smoked Sardine Bruschetta with Fennel and Lemon Smoky Flavor Cod with Mushrooms Spicy Cod Mango Salsa Spicy Sesame-Tuna Skewers Spicy Whitefish Steamed Orange Roughy Sweet-and-Sour Trout with Chard Tropical Baked Swordfish with Cilantro Tuna Dill Patties Shrimp with Lemon and Garlic Crispy Trout with Herb Flavor packed Shrimp Fra Diavolo Grilled Halibut and Fruit Salsa Grilled Halibut with Soybean and Mango Salsa Seared Scallops with Blood Orange Sauce Shrimp, White Beans and Feta Skillet Chapter 10: Smoothie Almond Butter Mocha Smoothie Apple Tzatziki Smoothie Banana Blueberry Smoothie Banana Pumpkin Pie Smoothie Best Personal Smoothie Blackberry Peanut Smoothie Blueberry Lychee Smoothie Chai Spiced Banana Smoothie Coconut-Berry Sunrise Smoothie Creamy Chocolate-Cherry Smoothie Easy Strawberry Kiwi Smoothie Fruit Smoothie with Greek Yogurt Ginger and Carrot Pear Smoothie Green Apple and Oat Bran Smoothie Green Smoothie with Berry and Banana Healthy Green Avocado Smoothie Healthy Green Smoothie Healthy Green Smoothie Bowl Healthy Peach Green Smoothie Healthy Peanut Butter Banana Smoothie High-Protein Smoothie Kale Avocado Green Smoothie Macadamia–Almond Butter Smoothie Mango Grape Smoothie with Thyme and Fennel Orange-Pistachio Smoothie Pear Smoothie Plum Smoothie with Nutmeg Quick Banana Chocolate Smoothie Quick Berry Banana Smoothie Quick Healthy Peaches and Greens Smoothie Quick Healthy Strawberry Yogurt Smoothie Raspberry Banana Smoothie Savory Banana Almond Smoothie Savory Melon Mélange Smoothie Savory Tropical Green Smoothie Spinach Banana and Avocado Smoothie Strawberry Ginger Smoothie Tropical Smoothie Bowl with Pine Nuts Vanilla Avocado Peach Smoothie Vegetables and Raspberry Smoothie Vegetarian Blueberry Green Smoothie Wake Up Green Smoothie Chapter 11: Salad Cucumber, Tomato, and Avocado Salad with Dill Avocado and Apple Chicken Salad Avocado and Mango Salad with Fresh Veggies Bean and Corn Salad with Almond Butter Best Roasted Beet, Avocado, and Watercress Salad Brown Rice Salad Bulgur, Kiwifruit and Zucchini Salad Chicken Salad with Citrus Chicken, Cantaloupe, Lettuce, and Pine Nut Salad Chickpea and Artichoke Mediterranean Salad Chopped Salad with Tuna Classic Carrot Apple Salad Classic Four-Bean Salad Classic Waldorf Salad Creamy Lima Beans Pasta Salad Fruited Pistachios Millet Salad Greek Salad with Feta and Olives Grilled Vegetable and Pineapple Salad Healthy Chicken Pasta Salad Healthy Squash and Warm Barley Salad Kidney Bean Apple Salad Lemony Kale Salad Lemony Turmeric Chicken Salad Lemony Vegetable Salad Macaroni Zucchini Salad Mint Larb Salad Mixed Greens Salad with Orange Pitaya Red Bean Salad Quick Italian Tuna Salad Quick White Bean Salad with Bell Peppers Simple Mediterranean Chopped Salad Stuffed Tomatoes with Mint Succotash Salad with Peanut Butter Superfood Spinach Quinoa Salad with Pomegranate Citrus Dressing Sweet Potato, Arugula and Salmon Salad Tasty Wild Rice Salad with Chickpeas and Pickled Radish Tomato, Papaya, and Blueberry Salad with Apple Cider Traditional Greek Salad with Feta Vinegar Asparagus Salad White Bean Snow Pear Salad Zucchini and Cherry Tomato Salad Chapter 12: Snack and Dessert Berry Greek Yogurt Parfaits with Granola Buffalo Chicken Fresh Chives Caprese Skewers Chicken Rollups with Veggie Sour Cream Crispy Kale Chips Date Pumpkin Bites Guacamole with Jicama Homemade Kale Chips Homemade Lemony Tomato Salsa Olive White Bean Dip Roasted Chickpeas with Herbs Almond Rice Pudding with Raspberry Sauce Banana Cream Nonfat Yogurt Berries Cobbler Cheesy Zucchini Pancake Chocolate Chip Cookies Chocolate Cupcakes Cinnamon Spiced Applesauce Coconut Meringues with Strawberries and Mint Coconut Vanilla Pancakes Creamy Chilled Chocolate Marble Cheesecake Crunchy Graham Crackers Crunchy Tea Scones Dark Chocolate Mousse with Vanilla Easy Pear Bars Gingerbread Homemade Peanut Butter Granola Bars Lemony Quinoa Tabbouleh Pistachio-Stuffed Dates Quick Grilled Peaches with Ricotta Simple Strawberry Dessert Strawberry Cheese Blintzes Vanilla Apple Pie Walnut and Prune Brownies Chapter 13: Drink and Beverage Fresh Berry Mint Infused Water Homemade Coconut Milk Cucumber-Watermelon Juice Hot Chocolate Low-Carb Arnold Palmer Mint and Cumin Salted Lassi Papaya Mint Infused Water Peach Carrot Ginger Water Rice Milk Turmeric Ginger Lemonade Watermelon Mint Cooler with Vodka Appendix 1: Measurement Conversion Chart Appendix 2: Dirty Dozen and Clean Fifteen Appendix 3: Recipes Index