The Everyday DASH Diet Cookbook (34 page)
Read The Everyday DASH Diet Cookbook Online
Authors: Marla Heller
Tags: #Cooking / Health & Healing - Heart
Easy Pear Crisp,
here
Baked Apples Stuffed with Cranberries and Walnuts,
here
Fresh Strawberries with Chocolate Dip,
here
Peach and Granola Parfaits,
here
| Cooking Temperatures | ||
|---|---|---|
| Fahrenheit | | Celsius |
| 300 | 149 | |
| 325 | 163 | |
| 350 | 177 | |
| 375 | 191 | |
| 400 | 204 | |
| 425 | 218 | |
| 450 | 232 | |
| 475 | 246 |
| Volume (used for dry and liquid measures) | ||
|---|---|---|
| U.S. | | Metric |
| ¼ teaspoon | 1 milliliter | |
| ½ teaspoon | 2 milliliters | |
| 1 teaspoon | 5 milliliters | |
| 1 tablespoon | 15 milliliters | |
| 2 tablespoons | 30 milliliters |
| Fluid Ounces | | Milliliter |
|---|---|---|
| 1 | 30 | |
| 2 | 60 | |
| 3 | 90 | |
| 4 | 120 | |
| 5 | 150 | |
| 6 | 180 | |
| 7 | 210 | |
| 8 | 240 |
U.S.-Metric Cooking Weight Measurement Conversions
| U.S. | | Metric, kg |
|---|---|---|
| 8 ounces (½ pound) | 0.23 | |
| 16 ounces (1 pound) | 0.45 | |
| 1½ pounds | 0.68 | |
| 2 pounds | 0.91 | |
| 2½ pounds | 1.13 | |
| 3 pounds | 1.36 |
U.S. Versus Imperial Measurements
The following information is provided as a point of reference.
| In U.S. Measurements | | In Imperial Measurements |
|---|---|---|
| 3 teaspoons = 1 tablespoon | ||
| 2 tablespoons = 1 fluid ounce | ||
| 8 fluid ounces = 1 cup | 10 fluid ounces = 1 cup | |
| 2 cups = 1 pint | 20 fluid ounces = 1 pint | |
| 2 pints = 1 quart | 40 fluid ounces = 1 quart | |
| 4 quarts = 1 gallon |
NOTE:
Typically, U.S. recipes use volume, rather than weight, for most ingredients.
Marla Heller
, MS, RD, is a registered dietitian, and holds a master of science in human nutrition and dietetics from the University of Illinois at Chicago (UIC), where she also completed doctoral course work in public health, with an emphasis in behavior sciences and health promotion. She is experienced in a wide variety of nutrition counseling specialties and has taught thousands of people how to adopt the DASH diet. She has been an adjunct clinical instructor in the Department of Human Nutrition and Dietetics at UIC, teaching courses on food science and nutrition counseling. At the University of Illinois Medical Center, she was a dietitian working in the Cardiac Step-Down Unit, the Cardiac Intensive Care Unit, and the Heart-Lung Transplant Unit. She was a civilian dietitian with the U.S. Navy and most recently worked for the U.S. Department of Health and Human Services, including the Healthy Weight Collaborative.
In addition to writing the
New York Times
bestsellers
The DASH Diet Action Plan
and
The DASH Diet Weight Loss Solution
, Marla contributed the four-week menu plan for
Win the Weight Game
by Sarah, the Duchess of York. She has been a featured nutrition expert for many national print, television, radio, Internet, and social media platforms. She is a spokesperson for the Greater Midwest Affiliate of the American Heart Association and a past president of the Illinois Dietetic Association, from which she received their prestigious Emerging Leader Award.
Marla lives with her husband, Richard, and enjoys cooking, gardening, and finding exciting new restaurants.
Rick Rodgers
is the author of over forty cookbooks on a huge variety of subjects and a well-known culinary teacher. His work has appeared in
Bon Appétit
,
Food & Wine
,
Fine Cooking
, and on Epicurious.com, and he has been guest chef on many television and radio shows. His website is
www.rickrodgers.com
.
The DASH Diet Action Plan
The DASH Diet Weight Loss Solution
General Guidelines for the DASH Diet
The DASH diet is based on research entitled Dietary Approaches to Stop Hypertension, a clinical study that examined the effect on blood pressure of a diet based on a variety of healthy foods. Specifically, the diet is very rich in fruits and vegetables and includes low-fat and nonfat dairy, along with nuts, beans, and seeds, as the key foods; grains (mostly whole grains), lean meats, fish, and poultry, and heart-healthy fats round out the plan. The DASH diet calls for a moderate sodium intake, but the recipes in this cookbook may be adjusted to accommodate your needs if your physician has recommended strict sodium restriction.
The balance of foods in the DASH diet provides you with a diet that is rich in potassium, magnesium, and calcium, which are thought to play an important role in lowering blood pressure. The foods are also rich in important plant nutrients such as vitamins, additional minerals, antioxidants, additional phytonutrients, and fiber.
In addition to providing key nutritional information, our analyses specify which DASH food groups (and how much) make up one serving for each recipe. This can help ensure that you are following the DASH guidelines. Recommended daily servings for the DASH diet meal plan are as follows:
| Food Groups | Number of Servings for 1,600-to 3,100-Calorie Diets | Number of Servings for a 2,000-Calorie Diet |
|---|---|---|
| Grains and grain products (include at least 3 whole-grain servings each day) | 6–12 | 7–8 |
| Fruits | 4–6 | 4–5 |
| Vegetables | 4–6 | 4–5 |
| Low-fat or nonfat dairy foods | 2–4 | 2–3 |
| Lean meats, fish, poultry, and eggs | 1.5–2.5 | 2 or fewer |
| Nuts, seeds, and legumes | 3–6 per week | 4–5 per week |
| Fats and sweets | 2–4 | Limited |
Here are three excellent sites for purchasing a wide range of low-sodium products:
Healthy Heart Market
P.O. Box 74
Big Lake, MN 55309
(763) 262-2020
(888) 685-5988
Low Salt Market
1014 Adams Circle, C-23
Boulder, CO 80303
(303) 350-7904
Amazon
To learn more about the DASH diet:
www.dashdiet.org
The DASH Diet Action Plan
and
The DASH Diet Weight Loss Solution
provide everything you need to know to implement the DASH diet for better health and for weight loss.
To link up for frequent updates for DASH, health, and well-being or to learn about new DASH tips and our upcoming events, “Like” the DASH diet Facebook page, or follow me on Twitter.
Twitter: @dashdiet
For additional DASH diet recipes, check out several of my favorite sites:
http://www.beefitswhatsfordinner.com
http://www.fruitsandveggiesmorematters.org/?page_id=5