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The Mediterranean DASH Diet Cookbook: Lower Your Blood Pressure and Improve Your Health
Two healthy diets join forces in one delicious cookbook
The DASH diet and Mediterranean diet are two of the most consistently recommended for optimal health and well-being, so why not combine them and get even more benefits? The Mediterranean DASH Diet Cookbook offers simple recipes that adhere to both diets, helping you lower your blood pressure and maintain good health—without sacrificing flavor or convenience.
Explore breakfasts, soups, salads, entrees, and sweets that use simple, whole-food ingredients you can easily find at your local grocery store. You’ll find nutritional information with every recipe, plus dietary labels for dishes that are gluten-free, dairy-free, nut-free, or vegan.
The Mediterranean DASH Diet Cookbook
Friendly diet advice―Discover how this hybrid diet works and get pointers for integrating it into your daily life. Handy recipe tips―Find information, shortcuts, and food swaps based on ingredient availability or flavor preferences.Easy-to-make meals―Simplify mealtime with tasty, beginner-friendly dishes that anyone can make.
Improve your heart health and enjoy the flavors you love, with help from The Mediterranean DASH Diet Cookbook.
The DASH diet and Mediterranean diet are two of the most consistently recommended for optimal health and well-being, so why not combine them and get even more benefits? The Mediterranean DASH Diet Cookbook offers simple recipes that adhere to both diets, helping you lower your blood pressure and maintain good health—without sacrificing flavor or convenience.
Explore breakfasts, soups, salads, entrees, and sweets that use simple, whole-food ingredients you can easily find at your local grocery store. You’ll find nutritional information with every recipe, plus dietary labels for dishes that are gluten-free, dairy-free, nut-free, or vegan.
The Mediterranean DASH Diet Cookbook
Friendly diet advice―Discover how this hybrid diet works and get pointers for integrating it into your daily life. Handy recipe tips―Find information, shortcuts, and food swaps based on ingredient availability or flavor preferences.Easy-to-make meals―Simplify mealtime with tasty, beginner-friendly dishes that anyone can make.
Improve your heart health and enjoy the flavors you love, with help from The Mediterranean DASH Diet Cookbook.
287 pages, Kindle Edition
Published October 29, 2019
665 people are currently reading
120 people want to read
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Displaying 1 - 18 of 18 reviews
October 30, 2019
Two of the most highly-recommended--and most popular--dietary lifestyles trending today are "The Mediterranean Diet" and "DASH". "The Mediterranean DASH Diet Cookbook: Lower Your Blood Pressure and Improve Your Health" explains each diet separately, and then advises on why the best elements from each plan work so well together. "DASH" (Dietary Approach to Stop Hypertension) was created to lower blood pressure, improve cardiac health, reduce the risk of cancer and type 2 diabetes, and help with weight loss. "The Mediterranean Diet" is based on principles of cooking, eating, and a general healthy lifestyle found in countries that surround the Mediterranean Sea--like Greece, Turkey, Spain, Italy, Israel, Croatia, and Egypt. This a plant-based approach to eating, including whole foods, fruits, vegetables, nuts, legumes, whole grains, fish, shellfish, and low-fat dairy, and smaller portions of lean protein from eggs, meat, and poultry. Olive oil is the recommended healthy fat. As always, before beginning a new dietary regime, check with your personal healthcare provider to see what works best for you. Author Abbie Gellman, a registered dietician, and chef, has created 100 delicious, healthy recipes and included tips and tidbits to help you optimize your enjoyment of "The Mediterranean DASH Diet Cookbook". Here are some of the great recipes you'll find: "Egg in a "Pepper Hole" with Avocado"; "Fig and Ricotta Toast with Walnuts and Honey"; "Green Beans with Pine Nuts and Garlic"; "Pita Pizza with Olives, Feta, and Red Onion"; "Tuscan Bean Soup with Kale"; "Silky Tomato Soup"; "Citrus-Glazed Salmon with Zucchini Noodles"; "Lemon Garlic Shrimp"; "Honey Ricotta with Espresso and Chocolate Chips"; and "Greek Yogurt Chocolate "Mousse" with Berries".
Book Copy Gratis Callisto Publishers
Book Copy Gratis Callisto Publishers
December 15, 2019
The Mediterranean DASH Diet Cookbook by Abbie Gellman is one of the best cookbooks I’ve reviewed all year. I think because Gellman is a nutritionist, she realizes the necessity for variety in one’s diet to incorporate vital vitamins and minerals. Too many of the other cookbooks seemed to have recipes on a few vegetables or grains and left so many out.
read more: https://saschadarlington.me/2019/12/1...
read more: https://saschadarlington.me/2019/12/1...
September 17, 2020
A well done cookbook, with a good variety of recipes that are well laid out and includes the nutritional information.
December 19, 2021
Full of recipes that look yummy and pretty easy!
February 5, 2020
Are you looking to combine a Mediterranean Diet with DASH? Then this is the book for you. This book will be a great addition to your kitchen. The recipes are easy to follow, do not call for tons of ingredients, and are delicious. In the first chapter, there are explanations of the different methods. The book also provides a section on stocking your pantry and talks about food sways, sugars, etc. There is a great deal of information contained in an easy to read and follow format, making cooking and eating healthy easier. Thank you to NetGalley, the author and publishers for the opportunity to review this book.
January 2, 2021
Every recipe I've made so far (and I've made a bunch) has been super easy to follow, mostly use our regular staples without a ton of new ingredients, and has been delicious! If making the pistachio pesto, make extra and put on pizza!
December 27, 2021
Good diet for lowing Bp
Great recipes. I will use these. I do need to lower cholesterol, so will modify some recipes. I do a lot of substitution: yogurt for mayo, almond milk for cows milk. Good recipes will give me a good base.
Great recipes. I will use these. I do need to lower cholesterol, so will modify some recipes. I do a lot of substitution: yogurt for mayo, almond milk for cows milk. Good recipes will give me a good base.
December 15, 2022
My mouth is still watering! With all that is available online and through libraries, I haven’t bought a cookbook in years. This one will change that! I’m excited to start cooking healthy food with wonderful flavors from these clear and simple recipes. Highly recommend!
April 20, 2025
great, tasty and easy!
Was looking for some recipes to go with doing the Med DASH diet. This was is wonderful. The recipes are tasty and easy and perfect for a couple or single person.
Was looking for some recipes to go with doing the Med DASH diet. This was is wonderful. The recipes are tasty and easy and perfect for a couple or single person.
June 2, 2020
Great recipes, approachable way of eating/dieting. As I change diet for my husband's heart condition it didn't make me want to tear my heart out and despair of ever getting him to stick to it.
July 10, 2022
Read the informational pages of this book and will continue to use it as a resource and for recipes.
October 4, 2023
Wonderful cookbook. I have loved everything I’ve tried. Delicious and super healthy.
November 25, 2024
I don’t care much for fish (a staple of the Mediterranean diet), but this cookbook features plenty of yummy, plant-based meals with other lean proteins, like chicken.
December 6, 2019
Originally published on my blog: Nonstop Reader.
The Mediterranean DASH Diet Cookbook is a tutorial, nutritional guide, and recipe collection utilizing the unrefined grains, olive oils, legumes, vegetables, and other items which comprise the DASH/Mediterranean diet. Released 12 Nov 2019 by Rockridge Press, it's 188 pages and available in paperback and ebook formats.
The book has a logical and easy to follow format. The introduction (~12% of the content) introduces the 'diet which isn't a diet', explains some of the benefits of the diet, what it entails, and how to utilize the cookbook.
The introductory chapter is followed by the recipes arranged thematically: breakfasts, snacks & sides, salads & soups, vegetarian, fish & shellfish, poultry & meat, and sweets/sauces/staple ingredients . Each of the recipes includes an introductory description, ingredients listed in a bullet point sidebar (US measurements only, no metric conversions), and step by step instructions. The nutritional info provided is arranged with most major info given (fats, saturated, cholesterol, sodium, potassium, carbohydrates, etc). Almost none of the recipes are photographed, but the ones which are, are photographed well and clearly. Serving suggestions are attractive and appropriate. The lack of photography subtracts a bit (but not much) from the overall experience for me personally. (I like pictures, but realize and accept that they raise the production costs a lot on a book project).
The recipe ingredients themselves are mostly easily sourced and will be available at well stocked grocery stores along with some ingredients being found in international/Asian markets (tahini, sumac, za'atar, etc). The book does not include an index or ingredients list, but does have a metric conversion table.
It's worth noting that the ebook format has a handy interactive table of contents as well as interactive links and references throughout. I've really become enamored of ebooks with interactive formats lately. The book also includes a nice (interactive) links and resources list, and short author bio. For Kindle Unlimited subscribers, this book is included in the KU subscription library to borrow and read for free.
This would be a great selection for folks who like to experiment in the kitchen. The emphasis is on fresh wholesome quality ingredients and simple preparation and presentation. Many of the recipes are easy to double up, making it a good choice for meal-preppers with a little extra effort.
Five stars, definitely worth a look.
Disclosure: I received an ARC at no cost from the author/publisher for review purposes.
The Mediterranean DASH Diet Cookbook is a tutorial, nutritional guide, and recipe collection utilizing the unrefined grains, olive oils, legumes, vegetables, and other items which comprise the DASH/Mediterranean diet. Released 12 Nov 2019 by Rockridge Press, it's 188 pages and available in paperback and ebook formats.
The book has a logical and easy to follow format. The introduction (~12% of the content) introduces the 'diet which isn't a diet', explains some of the benefits of the diet, what it entails, and how to utilize the cookbook.
The introductory chapter is followed by the recipes arranged thematically: breakfasts, snacks & sides, salads & soups, vegetarian, fish & shellfish, poultry & meat, and sweets/sauces/staple ingredients . Each of the recipes includes an introductory description, ingredients listed in a bullet point sidebar (US measurements only, no metric conversions), and step by step instructions. The nutritional info provided is arranged with most major info given (fats, saturated, cholesterol, sodium, potassium, carbohydrates, etc). Almost none of the recipes are photographed, but the ones which are, are photographed well and clearly. Serving suggestions are attractive and appropriate. The lack of photography subtracts a bit (but not much) from the overall experience for me personally. (I like pictures, but realize and accept that they raise the production costs a lot on a book project).
The recipe ingredients themselves are mostly easily sourced and will be available at well stocked grocery stores along with some ingredients being found in international/Asian markets (tahini, sumac, za'atar, etc). The book does not include an index or ingredients list, but does have a metric conversion table.
It's worth noting that the ebook format has a handy interactive table of contents as well as interactive links and references throughout. I've really become enamored of ebooks with interactive formats lately. The book also includes a nice (interactive) links and resources list, and short author bio. For Kindle Unlimited subscribers, this book is included in the KU subscription library to borrow and read for free.
This would be a great selection for folks who like to experiment in the kitchen. The emphasis is on fresh wholesome quality ingredients and simple preparation and presentation. Many of the recipes are easy to double up, making it a good choice for meal-preppers with a little extra effort.
Five stars, definitely worth a look.
Disclosure: I received an ARC at no cost from the author/publisher for review purposes.
December 22, 2019
Rockridge Press and NetGalley provided me with an electronic copy of The Mediterranean DASH Diet Cookbook. I was under no obligation to review this book and my opinion is freely given.
The introduction of the cookbook begins with the credentials of the author. As a chef and a registered dietitian, Abbie Gellman has the knowledge needed to create heart healthy recipes with great flavors and textures. The DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet have similar properties and the recipes reflect that. I love the section "The Best Diet Isn't a Diet", as it explains the necessity for a lifestyle change over just a diet. The author goes through why it works, giving great information about fats, fiber, and how not to sacrifice flavor.
I like how varied the Breakfast section is, as it is not all smoothies and oatmeal. Adventurous eaters can try such recipes as Smoked Salmon Egg Scramble with Dill and Chives; or Fig and Ricotta Toast with Walnuts and Honey. The Snacks, Sides & Small Plates section has such dishes as Cherry Tomato Bruschetta, easy to make, but so flavorful; and Roasted Broccoli with Tahini Yogurt Sauce. The Salads & Soups section has such offerings as Silky Tomato Soup, packed full of vegetables with a creaminess from silken tofu. Vegetarians will love options like Baked Tofu with Sun-dried Tomatoes and Artichokes; and Farro with Roasted Tomatoes and Mushrooms. The Fish & Shellfish Section has flavorful main dishes like Grilled Mahi-Mahi with Artichoke Caponata; and Shrimp Fra Diavolo. The Poultry & Meat section is the most varied, with delicious dishes like Lemon Chicken with Artichokes and Crispy Kale; and Mediterranean Chimichurri Skirt Steak. Sweets, Sauces & Staples has a multitude of recipes for readers to try and enjoy.
I do wish there were more photographs because seeing the finished dishes can be so inspiring. I liked how the cookbook covers everything from breakfast to dinner, as well as everything in between. I would recommend The Mediterranean DASH Diet Cookbook for those looking to try a more healthy eating lifestyle.
The introduction of the cookbook begins with the credentials of the author. As a chef and a registered dietitian, Abbie Gellman has the knowledge needed to create heart healthy recipes with great flavors and textures. The DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet have similar properties and the recipes reflect that. I love the section "The Best Diet Isn't a Diet", as it explains the necessity for a lifestyle change over just a diet. The author goes through why it works, giving great information about fats, fiber, and how not to sacrifice flavor.
I like how varied the Breakfast section is, as it is not all smoothies and oatmeal. Adventurous eaters can try such recipes as Smoked Salmon Egg Scramble with Dill and Chives; or Fig and Ricotta Toast with Walnuts and Honey. The Snacks, Sides & Small Plates section has such dishes as Cherry Tomato Bruschetta, easy to make, but so flavorful; and Roasted Broccoli with Tahini Yogurt Sauce. The Salads & Soups section has such offerings as Silky Tomato Soup, packed full of vegetables with a creaminess from silken tofu. Vegetarians will love options like Baked Tofu with Sun-dried Tomatoes and Artichokes; and Farro with Roasted Tomatoes and Mushrooms. The Fish & Shellfish Section has flavorful main dishes like Grilled Mahi-Mahi with Artichoke Caponata; and Shrimp Fra Diavolo. The Poultry & Meat section is the most varied, with delicious dishes like Lemon Chicken with Artichokes and Crispy Kale; and Mediterranean Chimichurri Skirt Steak. Sweets, Sauces & Staples has a multitude of recipes for readers to try and enjoy.
I do wish there were more photographs because seeing the finished dishes can be so inspiring. I liked how the cookbook covers everything from breakfast to dinner, as well as everything in between. I would recommend The Mediterranean DASH Diet Cookbook for those looking to try a more healthy eating lifestyle.
December 15, 2019
The Mediterranean DASH Diet Cookbook by Abbie Gellman is one of the best cookbooks I’ve reviewed all year. I think because Gellman is a nutritionist, she realizes the necessity for variety in one’s diet to incorporate vital vitamins and minerals. Too many of the other cookbooks seemed to have recipes on a few vegetables or grains and left so many out.
Since the Mediterranean diet is based on vegetables, healthy fats, and lean proteins, there were a significant amount of vegetarian recipes which kept me happy. If you’re a pescatarian, you will be delighted with this cookbook as it also has a section of fish-based recipes.
This cookbook immediately inspired me to change my breakfast, which is routine and healthy. I added walnuts and plain Greek yogurt to my morning fruit. Breakfast is important!
The concepts of the DASH (Dietary Approaches to Stop Hypertension) diet are highlighted as well as those of the Mediterranean diet. I happen to be one of those people who love salt, which means I probably eat too much, so I’m excited to try the recipes that use herbs, spices, and other means to heighten flavor so that I don’t miss the salt.
I’m thinking about some roasted broccoli with tahini sauce. Want to join me?
If you want to make healthy changes to your diet, definitely check out this cookbook.
I received an ARC in exchange for an honest review.
Since the Mediterranean diet is based on vegetables, healthy fats, and lean proteins, there were a significant amount of vegetarian recipes which kept me happy. If you’re a pescatarian, you will be delighted with this cookbook as it also has a section of fish-based recipes.
This cookbook immediately inspired me to change my breakfast, which is routine and healthy. I added walnuts and plain Greek yogurt to my morning fruit. Breakfast is important!
The concepts of the DASH (Dietary Approaches to Stop Hypertension) diet are highlighted as well as those of the Mediterranean diet. I happen to be one of those people who love salt, which means I probably eat too much, so I’m excited to try the recipes that use herbs, spices, and other means to heighten flavor so that I don’t miss the salt.
I’m thinking about some roasted broccoli with tahini sauce. Want to join me?
If you want to make healthy changes to your diet, definitely check out this cookbook.
I received an ARC in exchange for an honest review.
February 5, 2020
Are you looking to combine a Mediterranean Diet with DASH? Then this is the book for you. This book will be a great addition to your kitchen. The recipes are easy to follow, do not call for tons of ingredients, and are delicious. In the first chapter, there are explanations of the different methods. The book also provides a section on stocking your pantry and talks about food sways, sugars, etc. There is a great deal of information contained in an easy to read and follow format, making cooking and eating healthy easier. Thank you to NetGalley, the author and publishers for the opportunity to review this book.
December 11, 2019
Excellent recipes with great flavor profiles, and a good summary of the fundamentals of the DASH diet. Highly recommend.
The recipes are easy to follow so anyone with even basic cooking experience will be able to use this easily, and Gellman really goes over the basic tenants and the benefits of both Mediterranean and DASH diets and why the combination is so beneficial. Lots of varied recipes for all courses - you can really eat by this book and have plenty of variety.
The recipes are easy to follow so anyone with even basic cooking experience will be able to use this easily, and Gellman really goes over the basic tenants and the benefits of both Mediterranean and DASH diets and why the combination is so beneficial. Lots of varied recipes for all courses - you can really eat by this book and have plenty of variety.
Displaying 1 - 18 of 18 reviews