Taylor Dash Diet Cookbook

1000 Days of Easy & Tasty Low-Sodium Recipes with Affordable Kickstart 21-Day Meal Plan to Lower Blood Pressure and Improve The Circulatory System
1. Auflage 2026
ISBN: 979-8-89965-115-1
Verlag: Staten House
Format: EPUB
Kopierschutz: 0 - No protection

E-Book, Englisch, 69 Seiten

Dive into the DASH diet and effortlessly begin your journey to better health.

Autoren/Hrsg.

Taylor, Emily

Leseproben

BREAKFAST

No Cook Overnight Oats

Preparation time: 5 minutes

Cooking time: 0 minutes

Servings: 1

Ingredients:

? 1 ½ c. low-fat milk

? 5 whole almond pieces

? 1 tsp. chia seeds

? 2 tbsps. Oats

? 1 tsp. sunflower seeds

? 1 tbsp. Craisins

Directions:

1. In a jar or mason bottle with a cap, mix all ingredients. Refrigerate overnight. Enjoy for breakfast.

Nutrition: Calories: 271 Fat: 9.8 g Carbs: 35.4 g Protein: 16.7 g Sugars: 9 g Sodium: 103 mg

Avocado Cup with Egg

Preparation time: 5 minutes

Cooking time: 0 minutes

Servings: 4

Ingredients:

? 4 tsp. parmesan cheese

? 1 chopped stalk scallion

? 4 dashes pepper

? 4 dashes paprika

? 2 ripe avocados

? 4 medium eggs

Directions:

1. Preheat oven to 375 0F. Slice avocadoes in half and discard the seed. Slice the rounded portions of the avocado to make it level and sit well on a baking sheet.
2. Place avocadoes on a baking sheet and crack one egg in each hole of the avocado. Season each egg evenly with pepper and paprika. Bake within 25 minutes or until eggs is cooked to your liking. Serve with a sprinkle of parmesan.

Nutrition: Calories: 206 Fat: 15.4 g Carbs: 11.3 g Protein: 8.5 g Sugars: 0.4 g Sodium: 21 mg

Mediterranean Toast

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings: 2

Ingredients:

? 1 ½ tsp. reduced-Fat crumbled feta

? 3 sliced Greek olives

? ¼ mashed avocado

? 1 slice good whole wheat bread

? 1 tbsp. roasted red pepper hummus

? 3 sliced cherry tomatoes

? 1 sliced hardboiled egg

Directions:

1. First, toast the bread and top it with ¼ mashed avocado and 1 tablespoon hummus. Add the cherry tomatoes, olives, hardboiled egg, and feta. To taste, season with salt and pepper.

Nutrition: Calories: 333.7 Fat: 17 g Carbs: 33.3 g Protein: 16.3 g Sugars: 1 g Sodium: 19 mg

Instant Banana Oatmeal

Preparation time: 1 minute

Cooking time: 2 minutes

Servings: 1

Ingredients:

? 1 mashed ripe banana

? ½ c. water

? ½ c. quick oats

Directions:

1. Measure the oats and water into a microwave-safe bowl and stir to combine. Place bowl in microwave and heat on high for 2 minutes. Remove the bowl, then stir in the mashed banana and serve.

Nutrition: Calories: 243 Fat: 3 g Carbs: 50 g Protein: 6 g Sugars: 20 g Sodium: 30 mg

Blueberry Waffles

Preparation time: 15 minutes

Cooking time: 15 minutes

Servings: 8

Ingredients:

? 2 cups whole wheat flour

? 1 tablespoon baking powder

? 1 teaspoon ground cinnamon

? 2 tablespoons sugar

? 2 large eggs

? 3 tablespoons unsalted butter, melted

? 3 tablespoons nonfat plain Greek yogurt

? 1½ cups 1% milk

? 2 teaspoons vanilla extract

? 4 ounces blueberries

? Nonstick cooking spray

? ½ cup maple almond butter

Directions:

1. Preheat waffle iron. Mix the flour, baking powder, cinnamon, plus sugar in a large bowl. Mix the eggs, melted butter, yogurt, milk, and vanilla in a small bowl. Combine well.
2. Put the wet fixing to the dry mix and whisk until well combined. Do not over whisk; it’s okay if the mixture has some lumps. Fold in the blueberries.
3. Oiled the waffle iron with cooking spray, then cook 1/3 cup of the batter until the waffles are lightly browned and slightly crisp. Repeat with the rest of the batter.
4. Place 2 waffles in each of 4 storage containers. Store the almond butter in 4 condiment cups. To serve, top each warm waffle with 1 tablespoon of maple almond butter.

Nutrition: Calories: 647 Fat: 37 g Carbohydrates: 67 g Protein: 22 g Sodium: 156 mg

Apple Pancakes

Preparation time: 15 minutes

Cooking time: 5 minutes

Servings: 16

Ingredients:

? ¼ cup extra-virgin olive oil, divided

? 1 cup whole wheat flour

? 2 teaspoons baking powder

? 1 teaspoon baking soda

? 1 teaspoon ground cinnamon

? 1 cup 1% milk

? 2 large eggs

? 1 medium Gala apple, diced

? 2 tablespoons maple syrup

? ¼ cup chopped walnuts

Directions:

1. Set aside 1 teaspoon of oil to use for greasing a griddle or skillet. In a large bowl, stir the flour, baking powder, baking soda, cinnamon, milk, eggs, apple, and the remaining oil.
2. Warm griddle or skillet on medium-high heat and coat with the reserved oil. Working in batches, pour in about ¼ cup of the batter for each pancake. Cook until browned on both sides.
3. Place 4 pancakes into each of 4 medium storage containers and the maple syrup in 4 small containers. Put each serving with 1 tablespoon of walnuts and drizzle with ½ tablespoon of maple syrup.

Nutrition: Calories: 378 Fat: 22 g Carbohydrates: 39 g Protein: 10 g Sodium: 65 mg

Super-Simple Granola

Preparation time: 15 minutes

Cooking time: 25 minutes

Servings: 8

Ingredients:

? ¼ cup extra-virgin olive oil

? ¼ cup honey

? ½ teaspoon ground cinnamon

? ½ teaspoon vanilla extract

? ¼ teaspoon salt

? 2 cups rolled oats

? ½ cup chopped walnuts

? ½ cup slivered almonds

Directions:

1. Preheat the oven to 350°F. Mix the oil, honey, cinnamon, vanilla, and salt in a large bowl. Add the oats, walnuts, and almonds. Stir to coat. Put the batter out onto the prepared sheet pan. Bake for 20 minutes. Let cool.

Nutrition: Calories: 254 Fat: 16 g Carbohydrates: 25 g Fiber: 3.5 g Protein: 5 g Potassium: 163 mg Sodium: 73 mg

Savory Yogurt Bowls

Preparation time: 15 minutes

Cooking time: 0 minutes

Servings:4

Ingredients:

? 1 medium cucumber, diced

? ½ cup pitted Kalamata olives, halved

? 2 tablespoons fresh lemon juice

? 1 tablespoon extra-virgin olive oil

? 1 teaspoon dried oregano

? ¼ teaspoon freshly ground black pepper

? 2 cups nonfat plain Greek yogurt

? ½ cup slivered almonds

Directions:

1. In a small bowl, mix the cucumber, olives, lemon juice, oil, oregano, and pepper. Divide the yogurt evenly among 4 storage containers. Top with the cucumber-olive mix and almonds.

Nutrition: Calories: 240 Fat: 16 g Carbohydrates: 10 g Protein: 16 g Potassium: 353 mg Sodium: 350 mg

Energy Sunrise Muffins

Preparation time: 15 minutes

Cooking time: 25 minutes

Servings: 16

Ingredients:

? Nonstick cooking spray

? 2 cups whole wheat flour

? 2 teaspoons baking soda

? 2 teaspoons ground cinnamon

? 1 teaspoon ground ginger

? ¼ teaspoon salt

? 3 large eggs

? ½ cup packed brown sugar...