DASH Diet: Asian Recipes

DASH диета: азиатские рецепты помогут вам создать вкусные и полезные рецепты

The DASH diet is about making healthy eating a daily habit. You will eat lots of fruits, vegetables and low-fat dairy foods. Avoid foods that are high in saturated fat, cholesterol and trans-fats. You may eat fish, poultry, nuts and whole-grain foods. Limit the consumption of sodium, sweets, desserts, sugary drinks or sodas as well as red meat. Following a low sodium or low salt diet, the DASH diet is especially beneficial in reducing hypertension or blood pressure levels.

The great thing about the “DASH Diet: Asian Recipes” is the used of simple spices like curry to give extra flavors to the food. Therefore, you can naturally reduce the amount of salt used in your cooking. You can add a little salt to your food and it will still taste great due to the spices flavoring your food. So if your goal is to lower your blood pressure, then give this diet a try.

DASH stands for Dietary Approaches to Stop Hypertension. Following this diet means choosing a healthy eating plan for the long term and making it a life habit. Since it is based on a healthy eating plan, the diet reduces or prevents high blood pressure (hypertension) as well as reduces the risk of many other diseases such as heart disease, diabetes and stroke.

Stir-frying is one of the favorite cooking method. Stir-frying with a little bit of healthy oil will not harm your health. Use a good type of cooking oil such as extra-virgin olive oil or grape seed oil. We will avoid deep frying completely in this diet. Steaming and boiling (simmering) are also a good way of cooking if you want to cut down on oil.

You will get 7 days of menu covering breakfast, lunch and dinner. The menu and recipes have been planned to make the preparations as easy as possible. All the ingredients are common ingredients that can be found in your local supermarket or Asian grocery store. The recommendation is to buy seasonal vegetables and fruits to keep your grocery bills within your budget.

Some of the recipes you will prepare in this diet are:

1. CHICKEN CURRY

2. FISH CURRY

3. LENTIL CURRY

4. NOODLE SOUP

5. RICE PORRIDGE

6. STIR FRIED SPAGHETTI

7. STIR FRIED CHICKEN AND VEGETABLES

There is no correct or wrong way to prepare a dish as you can adjust the seasonings to suit your taste during the cooking process. Just add a little bit of seasonings at the beginning of your cooking and then add a bit more at the end of the cooking only if necessary. This way, you can avoid adding extra sodium/salt into your food.

“A picture is worth a thousand words.” Therefore each recipe comes with many images or photos to help you in preparing the dishes. You won’t be short of ideas and can make several variations out of each basic recipe.

Other features of this app:

- Simple features with easy navigation

- Contains many food images / photos

- Easy, step-by-step recipes

Disclaimer:

All images/photos are the copyright of their respective owners. All images/photos are sourced from public domains. No copyright infringement is intended on purpose. Any request to remove any of the images/photos will be honored immediately upon notification.