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The DASH Diet Cookbook

The DASH Diet Cookbook

Recipes that will help you follow the famous DASH Diet.

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The DASH Diet Cookbook is an upcoming book of quick and delicious recipes for losing weight, preventing diabetes and lowering blood pressure written by Dr. Mariza Snyder, Dr. Lauren Clum and Anna Zulaica. This cookbook will be released on March 6 and is not written by the same author as the popular DASH Diet book which stands for dietary approaches to stop hypertension. The DASH Diet has been recommended by health organizations like the American Heart Association. Dr. Mariza Snyder and Dr. Lauren Clum run The Specific Chiropractic Center in Oakland, California which focuses on helping people realize their own healing capacity. Anna Zulaica is a chef and the owner of Presto! Catering. She wrote and tested all of the recipes in the book. The DASH Diet Cookbook offers 140 different recipes as well as a 28 day meal plan outlining the diet and exercise advice and tips. Some of the recipe categories within The DASH Diet Cookbook include quick and hearty breakfasts, energy-boosting lunches, fast and fabulous snacks, satisfyingly delicious dinners and tasty and wholesome desserts.

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  • Coincides with the DASH Diet
  • Program has been highly praised
  • DASH Diet has been endorsed by the American Heart Association
  • Encourages cooking at home
  • All recipes created and tested by a trained chef
  • 140 recipes to choose from
  • Includes information about the actual program
  • No association with DASH Diet book author

The recipes in The DASH Diet Cookbook are based on following the famous DASH Diet. The diet recommends eating four to six servings of fruits and vegetables each day, six to 12 servings of whole grains, two to four servings of low-fat dairy, one and a half to two and a half servings of lean meat, two to four servings of fats and sugars and three to six servings weekly of legumes, nuts or seeds. The first section of The DASH Diet Cookbook covers how the DASH Diet works and the effectiveness of the program. This program and cookbook are all about eating real foods and avoiding processed items. The nutrition plan is based on eating 2,000 calories per day and it is recommended that you eat no fewer than 1,200 calories per day. There are some DASH weight loss tips within the book including:

  • Gut your refrigerator
  • Make a grocery list for the supermarket and farmer’s market
  • Cook at home whenever possible
  • Look for DASH foods
  • Stockpile your kitchen and workplace
  • Get a handle on portion control

Along with the tips on losing weight and being successful with the DASH Diet, The DASH Diet Cookbook includes some great recipes. These recipes are designed to make it easier to follow the program and give you some variety in your meal choices. Some of the recipes included in The DASH Diet Cookbook are:

  • Diabetic-Friendly Green Smoothie
  • Strawberry Cucumber Delight
  • Healthy Italian Pasta Salad
  • Mexican Pizza
  • Mom’s Bean Soup
  • Orange Chicken and Brown Rice
  • Vegetarian Chili
  • Sautéed Greens with Cannellini Beans
  • Turkey Meat Loaf
  • Stuffed Bell Peppers

For maximum weight-loss results, you should strength train for 30 to 40 minutes three to four times per week. You should also engage in some sort of cardiovascular exercise starting with 30 minutes five times per week. As your endurance improves, you should increase your exercise to 60 minutes for maximum results. Some of the suggested forms of exercise include walking, biking, running, stair climbing, hiking, swimming and rock climbing. The program suggests you also engage in stretching before and after your workouts.


The DASH Diet Cookbook offers an overview of the DASH Diet and features 140 healthy recipes that can be used while following the plan. The book offers everything you need to get started and to lose weight. Although this cookbook wasn’t written by DASH Diet author Marla Heller, it does include useful information about the program along with recipe ideas for keeping things fresh.

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(Page 1 of 1, 1 total comments)

Deborah Anguiano


It's a great guide and cookbook for sustained weight loss and managing heart disease and other chronic conditions.

posted Mar 6th, 2012 11:35 pm


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