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Tuesday, March 6, 2012

The DASH Diet Cookbook Review

Heads up, everyone! U.S. News and World Report just ranked the DASH diet number one because it is easy to follow, nutritious, safe and effective for weight loss. Now, you can learn more about it with the DASH Diet Cookbook, a comprehensive recipe collection fitting DASH guidelines, great recipes and a 28-day meal plan.

For those of you who know me, you know I am not a fan of the word "diet". That is why I was glad to see these statements in the book, "DASH doesn't make promises. In fact, it's not even really a diet. The word "diet" has come to indicate making some big temporary change in eating in order to achieve some physical change, at which point the "diet" is over. DASH is actually the complete opposite: a long-term approach to eating as a commitment to health." I give a thumbs-up to that!

This flexible and balanced eating plan is low in saturated fat, cholesterol, and total fat; focuses on fruits, vegetables, and fat-free or low-fat milk products; is rich in whole grains, fish, poultry, beans, seeds, and nuts; and contains fewer sweets, added sugars, and red meats than the typical American diet.

I love that this cookbook is very organized by smoothies, lunch, dinner, side dishes, and dessert. I also love that each recipes has the nutrition facts printed with it, so you can monitor important nutrition numbers like protein, fat, fiber and more.

Here are just a few mouth-watering meals from this book:
•Veggie Frittata with Caramelized Onions
•Chicken Pasta Salad
•Turkey Chili
•Fish Tacos
•Brie-Stuffed Apples

And I wanted to share one of my favorite recipes from this cookbook with you all today. You can also use this hummus to add some tastiness to raw veggies. Yummy!

Hummus Dip with Curried Pita Chips - Serves 8 (1 serving is 5 tablespoons hummus and 5 chips)

Pita Chips
2 100% whole wheat pitas
1–2 tablespoons curry powder

Hummus Dip
2 (15-ounce) cans garbanzo beans, rinsed and drained
¼ cup tahini paste
Juice of 2 lemons
2 small cloves garlic, minced
¼ teaspoon sea salt
½ teaspoon cracked black pepper
5 tablespoons extra virgin olive oil, divided
½ teaspoon dried oregano

Preheat the oven to 400°F.
Cut the pitas into 1-inch pieces, and place them on a cookie sheet. Sprinkle with curry powder, and bake for 5 to 8 minutes, or until crunchy.
While the pita chips are baking, make the dip by blending the beans, tahini, lemon juice, garlic, salt, and pepper in a food processor. While processing, drizzle in 4 tablespoons of the oil until there are no large pieces and the hummus is smooth. If a thinner hummus is desired, add 1 tablespoon water at a time while blending. Transfer to a serving dish, top with dried oregano, drizzle with the remaining 1 tablespoon olive oil, and serve with warm curry pita chips.
Recipe Alteration
• Cut down on the amount of oil used by substituting a bit of water to help achieve the desired consistency.

Nutrition Facts (amount per serving)
Calories 299
Total Fat 14 g
Saturated Fat 2 g
Polyunsaturated Fat 4 g
Monounsaturated Fat 8 g
Cholesterol 0 mg
Sodium 475 mg
Potassium 262 mg
Total Carbohydrate 37 g
Dietary Fiber 7 g
Sugars 1 g
Protein 9 g
Calcium 9%
Magnesium 11%

Find this new cookbook on Amazon and other retailers today! A great addition to your kitchen!

*Cara was provided this book to review. No other compensation was given. All opinions expressed are 100% hers, and she was under no obligation to review.* 


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