The DASH Diet Cookbook: Quick and Delicious Recipes for Losing Weight, Preventing Diabetes, and Lowering Blood Pressure

by Mariza Snyder, Lauren Clum

Find out how to make incredible, filling and delicious meals following the DASH Diet, named the #2 best diet by U.S. News and World Report's experts.

Packed with amazingly tasty recipes, creative meal plans and complete nutritional information, this cookbook makes following the DASH diet a snap. The 140 easy-to-make recipes provide a mouthwatering way to eat great, lose weight, lower blood pressure and prevent diabetes without feeling deprived.

QUICK AND HEARTY BREAKFASTS
• Berry Banana Green Smoothie
• Veggie Frittata with Caramelized Onions

ENERGY-BOOSTING LUNCHES
• Mexican Summer Salad
• Chicken Fajita Wraps

FAST AND FABULOUS SNACKS
• Roasted Zucchini Crostini Dip
• Grilled Sweet Potato Steak Fries

SATISFYINGLY DELICIOUS DINNERS
• Turkey Meatballs in Marinara Sauce
• Ginger-Apricot Chicken Skewers

TASTY AND WHOLESOME DESSERTS
• Grilled Peaches with Ricotta Stuffing and Balsamic Glaze
• Mini Cheesecakes with Vanilla Wafer Almond Crust

Named the number-one diet in terms of weight loss, nutrition and prevention of diabetes and heart disease, DASH (Dietary Approaches to Stop Hypertension) is the best diet for a fit lifestyle. Including a 28-day meal plan, easy-to-follow exercise advice and tips for keeping to the diet when on the go, this cookbook is the ultimate guide to living healthy.

Genres: Cookbooks, Nonfiction, Reference

280 pages, Paperback

First published March 1, 2012

About the author

Dr. Mariza Snyder is a passionate and dedicated wellness doctor and speaker committed to inspiring people to live a healthy and abundant life. She graduated Cum Laude from Life Chiropractic College West in 2008.
For the past eight years Dr. Mariza Snyder has served Northern California by providing her wellness expertise. She is currently a Green Smoothie Girl Coach and author of three best selling nutrition books: Amazon best seller: The DASH Diet Cookbook which was featured on Dr. Oz, The Low Gycemic Index Slow Cooker and The Antioxidant Counter. She is currently working on her forth book while creating a grass roots campaign to educate on healthy lifestyle changes to communities across the nation. She works with hundreds of Green Smoothie Girl Apprentices to spread the word on plant-based nutrition and medicine. Connect with Dr. Mariza about joining her Green Smoothie Girl movement.

Reviews

[Cindy · Rating 3 out of 5]

A realistic diet approach. I am copying some of the recipes to use. I doubt that I will use the entire concept but hopefully, some of it will improve my health.

[Ronju Ali · Rating 4.75 out of 5]

★★★★★

*The DASH Diet Cookbook* sounds like a practical and inspiring resource for anyone interested in preparing flavorful meals while making more thoughtful food choices. Its focus on quick, delicious recipes makes it especially appealing to busy home cooks who want to bring variety and balance to their everyday menus.

One of the most attractive aspects of this cookbook is its emphasis on making healthy cooking approachable. Finding recipes that fit into a busy schedule can be challenging, so having convenient meal ideas in one place can make planning and preparing food much easier. The DASH approach also encourages a balanced eating pattern featuring vegetables, fruits, whole grains, and other nutrient-rich foods.

I appreciate that this book connects everyday cooking with broader wellness goals. Rather than relying entirely on complicated instructions or hard-to-find ingredients, a practical cookbook can help readers discover enjoyable dishes and build more consistent kitchen habits. The recipes may also provide useful inspiration for families who want satisfying meals with greater attention to nutritional balance.

Overall, *The DASH Diet Cookbook* sounds like a worthwhile addition to a health-conscious cook's collection. Its combination of accessible recipes, everyday convenience, and balanced-eating principles makes it appealing to readers looking for fresh meal inspiration. Although individual results vary, the DASH eating pattern is widely recognized for supporting blood pressure management, and readers with specific health concerns can seek guidance from a qualified healthcare professional.

A promising cookbook for anyone looking to make balanced, flavorful cooking part of daily life!

[Diana Robles · Rating 2 out of 5]

Questionable nutrition info

I was drawn to this book because the recipes had nutrition info with both sodium and sugar. Most books only display one or the other, but after reading I'm skeptical of how accurate the information is. There was 1 recipe that stuck out to me because it had sea salt as an ingredient, but the sodium content was less than what would have come just from the salt by itself.

Also, the DASH diet places an emphasis on unprocessed foods, yet several of these recipes call for canned ingredients and store bought broths (in my experience the low sodium versions are still pretty high).

There are definitely a few good recipes, but I'm very disappointed by the unreliable nutrition info and use of canned ingredients.

[Jules · Rating 5 out of 5]

I highly enjoyed reading this book and it was very informative about the DASH diet/lifestyle. It was easy to understand and had great tips on how to start the lifestyle as well as practical applications. The one thing that I do wish was for more information on exercise plans and formulas for eating better. Also, the meal plan that comes with all of the recipes is a bit overwhelming because it expects you to cook/prepare a new meal for breakfast, lunch, dinner, and snacks. My family eats leftovers for lunch to make cooking easier and this meal plan does not plan for that. (C9 A10 W8 P10 I10 L10 E8)

[Omar Faruk · Rating 5 out of 5]

Medical efficacy meets culinary delight. This cookbook adheres strictly to DASH principles (low sodium, high potassium/magnesium) but ensures the food remains exciting. The recipes are quick to prepare, making adherence easier for busy individuals. I saw tangible improvements in my blood pressure readings within weeks of following this plan. The flavor profiles rely on herbs and spices rather than salt, proving healthy food doesn’t have to be bland. A vital tool for cardiovascular health.

[Lorraine · Rating 2 out of 5]

The recipes looked boring and it was hard to find a couple that I wanted to try. Of the three recipes that I did make, two of them were unappealing and were some of the least tasty food that I have prepared in a long time. Also, the book had an inadequate description of the background behind the DASH diet .

[Erica · Rating 1 out of 5]

This cookbook was not that great to me. Some of the recipes had very high sodium content and DASH diet is supposed to be all about low-sodium. While some of the information on how to adapt to the DASH diet was helpful, it would have been a better guide if the recipes matched the information.

[Donna · Rating 2 out of 5]

I read the info but not impressed with recipes. I’m no fan of egg whites or funky grains....yuck!

[Kim Brown · Rating 2 out of 5]

Good information but none of the recipes inspired me.
Color photos of the recipes might help.

[Mary · Rating 4 out of 5]

I like the balanced approach that includes dairy & grain. I forget to include those two in my daily meals.

[Linda Kenny · Rating 3 out of 5]

Read this book and skimmed the recipes. Dealing with high blood pressure and cholesterol. Already following the MIND diet for my partner with Parkinson’s. Similar.

[Marie Christensen · Rating 5 out of 5]

Great tips recipes

[Anna · Rating 2 out of 5]

2.5 stars

Simple recipes that use way too much ground flaxseed. Also lost a star for no photos. However, they appear to be pretty budget-friendly.

[Lorie Naegle · Rating 4 out of 5]

Very good information and recipes. I liked it so much, I bought the book.

It helps those wanting to change their way of eating. Lots of good recipes. I liked it so much, I bought the book.

[Rachel · Rating 2 out of 5]

DASH stands for Dietary Approaches to Stop Hypertension, and is also supposed to help with obesity and diabetes. Since that runs in my family, I thought I might give it a try. I picked this up hoping it would be something different, but it is very similar to the Anti-Inflammation diets that I've been reading up on lately. I'm also looking for healthy recipes and it did include some good ones such as several breakfast smoothies, Asian Quinoa Salad, Homemade Granola, and Spinach-Artichoke Dip. 2 stars.

[John (JP) · Rating 2 out of 5]

We are all gonna die slow and painful deaths unless we adopt the DASH diet. After reading this book I say bring it on! The book has good basic information on eating to prevent high blood pressure but and there's always a but you going to spend most of your days shopping for stuff and cooking boring food. Me I'd rather be dead. Better a death with good food than this book,Who wants to eat Vegan Nut Loaf, or an Egg Burritto. Who has the time to shop for this stuff? Not me!

[Patti · Rating 4 out of 5]

The DASH diet was recommended by my doctor to help control my hypertension and to stave of the onset of diabetes. The recipes sound good, and the reasoning behind the diet is sound. The diet is not so much a diet as a way to alter your lifestyle in an effort to become more healthy.

[Laura · Rating 2 out of 5]

Nothing to recommend as far as recipes, info on the diet was okay.