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The Mediterranean DASH Diet Cookbook: Lower Your Blood Pressure and Improve Your Health

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Two healthy diets—one delicious cookbook The DASH diet and Mediterranean diet are two of the most consistently recommended diets when it comes to healthy eating, so why not combine them into something even better? By unifying the benefits of these amazing diets, The Mediterranean DASH Diet Cookbook offers tons of simple recipes for delicious dishes that will keep your b Two healthy diets—one delicious cookbook The DASH diet and Mediterranean diet are two of the most consistently recommended diets when it comes to healthy eating, so why not combine them into something even better? By unifying the benefits of these amazing diets, The Mediterranean DASH Diet Cookbook offers tons of simple recipes for delicious dishes that will keep your blood pressure low and your taste buds happy.Find 100 recipes for breakfasts, soups, salads, entrees, and sweets that you and your body will love. Focused around nutrient-rich whole foods and the rich flavors and traditions of the Mediterranean, The Mediterranean DASH Diet Cookbook will help you learn everything you need to know to master this naturally healthy and delicious way to eat.The Mediterranean DASH Diet Cookbook includes: Friendly diet advice—Discover a complete and concise guide that explains how and why this hybrid diet works, as well as the best ways to integrate it into your day-to-day lifestyle. 100 Mediterranean DASH diet recipes—Get the best of both worlds with this collection of heart-healthy dishes that includes plenty of pescatarian-friendly and plant-based options. Easy-to-make—Not a chef? Keep your kitchen stress-free (and your blood pressure even lower) with meals that anyone can learn to cook. Dive straight into this tasty new way to eat (and live) healthier with the help of The Mediterranean DASH Diet Cookbook.


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Two healthy diets—one delicious cookbook The DASH diet and Mediterranean diet are two of the most consistently recommended diets when it comes to healthy eating, so why not combine them into something even better? By unifying the benefits of these amazing diets, The Mediterranean DASH Diet Cookbook offers tons of simple recipes for delicious dishes that will keep your b Two healthy diets—one delicious cookbook The DASH diet and Mediterranean diet are two of the most consistently recommended diets when it comes to healthy eating, so why not combine them into something even better? By unifying the benefits of these amazing diets, The Mediterranean DASH Diet Cookbook offers tons of simple recipes for delicious dishes that will keep your blood pressure low and your taste buds happy.Find 100 recipes for breakfasts, soups, salads, entrees, and sweets that you and your body will love. Focused around nutrient-rich whole foods and the rich flavors and traditions of the Mediterranean, The Mediterranean DASH Diet Cookbook will help you learn everything you need to know to master this naturally healthy and delicious way to eat.The Mediterranean DASH Diet Cookbook includes: Friendly diet advice—Discover a complete and concise guide that explains how and why this hybrid diet works, as well as the best ways to integrate it into your day-to-day lifestyle. 100 Mediterranean DASH diet recipes—Get the best of both worlds with this collection of heart-healthy dishes that includes plenty of pescatarian-friendly and plant-based options. Easy-to-make—Not a chef? Keep your kitchen stress-free (and your blood pressure even lower) with meals that anyone can learn to cook. Dive straight into this tasty new way to eat (and live) healthier with the help of The Mediterranean DASH Diet Cookbook.

48 review for The Mediterranean DASH Diet Cookbook: Lower Your Blood Pressure and Improve Your Health

  1. 4 out of 5

    Virginia Campbell

    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 w 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

  2. 5 out of 5

    Sascha

    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... 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...

  3. 4 out of 5

    Brent Knorr

    A well done cookbook, with a good variety of recipes that are well laid out and includes the nutritional information.

  4. 5 out of 5

    Marion Jones

    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 a 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.

  5. 5 out of 5

    Penthesilea1623

    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.

  6. 4 out of 5

    Janet

    I requested a DIGITAL Advance Reader Copy of this book from #NetGalley in exchange for an honest review. I will undoubtedly be denied as I do not have an ALA # (I am Canadian!). I am reviewing the book anyway on Goodreads and Facebook. #yourloss :-) AND because I love to cook and bake at home. I BOUGHT it as my job revolves around healthy food, researching food/recipes, food deserts, community kitchens (so everything about food) AND literacy/getting peopl I requested a DIGITAL Advance Reader Copy of this book from #NetGalley in exchange for an honest review. I will undoubtedly be denied as I do not have an ALA # (I am Canadian!). I am reviewing the book anyway on Goodreads and Facebook. #yourloss :-) AND because I love to cook and bake at home. I BOUGHT it as my job revolves around healthy food, researching food/recipes, food deserts, community kitchens (so everything about food) AND literacy/getting people to read novels instead of cereal packages. From the publisher, as I do not repeat the contents or story of books in reviews, I let them do it as they do it better than I do 😸. Two healthy diets—one delicious cookbook The DASH diet and Mediterranean diet are two of the most consistently recommended diets when it comes to healthy eating, so why not combine them into something even better? By unifying the benefits of these amazing diets, The Mediterranean DASH Diet Cookbook offers tons of simple recipes for delicious dishes that will keep your blood pressure low and your taste buds happy. Find 100 recipes for breakfasts, soups, salads, entrees, and sweets that you and your body will love. Focused around nutrient-rich whole foods and the rich flavours and traditions of the Mediterranean, The Mediterranean DASH Diet Cookbook will help you learn everything you need to know to master this naturally healthy and delicious way to eat. The Mediterranean DASH Diet Cookbook includes: Friendly diet advice—Discover a complete and concise guide that explains how and why this hybrid diet works, as well as the best ways to integrate it into your day-to-day lifestyle.100 Mediterranean DASH diet recipes—Get the best of both worlds with this collection of heart-healthy dishes that includes plenty of pescatarian-friendly and plant-based options.Easy-to-make—Not a chef? Keep your kitchen stress-free (and your blood pressure even lower) with meals that anyone can learn to cook. Dive straight into this tasty new way to eat (and live) healthier with the help of The Mediterranean DASH Diet Cookbook. Have being recently told that I should read about and follow the DASH diet, and since I love the idea of a Mediterranean diet, this was a perfect book for me to pick up and read. I also have what my dad calls an unhealthy love of fish and/or tofu so I can easily make these recipes work for me. (I know that tofu isn't Mediterranean, but it is so versatile!) There is sound advice in the book and some great recipes AND... wait for it ... FREE to read via Amazon Kindle Prime if you want to save $25 or so on the price of a hard copy of the book. The recipes are well written and chefs of any level can make these yummy recipes! As always, I try to find a reason to not rate with stars as I love emojis (outside of their incessant use by "🙏-ed Social Influencer Millennials/#BachelorNation survivors/etc. " on Instagram and Twitter... Get a real job, people!) so let's give it 🐟 🐟 🐟 🐟 🐟

  7. 5 out of 5

    Annie

    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 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.

  8. 4 out of 5

    Sharon

    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 pr 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.

  9. 4 out of 5

    Sascha

    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 k 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.

  10. 5 out of 5

    Marion Jones

    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 a 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.

  11. 4 out of 5

    Lee Ann

    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.

  12. 4 out of 5

    June Lloyd

  13. 4 out of 5

    Diane

  14. 5 out of 5

    Savanna

  15. 4 out of 5

    Ellen Reynolds

  16. 4 out of 5

    Jean

  17. 4 out of 5

    Darlene

  18. 5 out of 5

    Meg Leahy

  19. 5 out of 5

    Martha

  20. 4 out of 5

    Patricia Chemello

  21. 5 out of 5

    Patricia Burroughs

  22. 5 out of 5

    Brenda Kinion

  23. 4 out of 5

    Linda Koerber

  24. 5 out of 5

    Pamela Gough

  25. 5 out of 5

    Ruth

  26. 5 out of 5

    Anita

  27. 4 out of 5

    Steven

  28. 4 out of 5

    Stephanie

  29. 4 out of 5

    Cindy

  30. 4 out of 5

    Asha King

  31. 4 out of 5

    Doris Daly

  32. 4 out of 5

    AMY Mayer

  33. 4 out of 5

    Johnny Special

  34. 4 out of 5

    Penni Cyr

  35. 4 out of 5

    Carolyn S McNeil

  36. 4 out of 5

    J

  37. 5 out of 5

    Karen Peterson

  38. 4 out of 5

    Anna

  39. 4 out of 5

    Sandra Hulse

  40. 5 out of 5

    Stacy Rebecca

  41. 5 out of 5

    Donna Bruce

  42. 5 out of 5

    Lynn Leipold

  43. 4 out of 5

    Danny Phelps

  44. 4 out of 5

    Peggy

  45. 5 out of 5

    Khristine Albarico

  46. 4 out of 5

    LINDA GUTHRIE

  47. 4 out of 5

    Nancy Farris

  48. 4 out of 5

    Romona Tice

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