Dash Diet Air Fryer Cookbook Easy, Delicious & Low-Sodium Dash Diet for Your Air Fryer to Lower Blood Pressure and Improve Your Health Brarn Shaone © Copyright 2020 Brarn Shaone - All Rights Reserved. In no way is it legal to reproduce, duplicate, or transmit any part of this document by either electronic means or in printed format. Recording of this publication is strictly prohibited, and any storage of this material is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, regarding inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and complete responsibility of the recipient reader. Under no circumstances will any legal liability or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. Legal Notice: This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part of the content within this book without the consent of the author or copyright owner. Legal action will be pursued if this is breached. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up-to-date and reliable, complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this document, the reader agrees that under no circumstances are we responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies. Table of Contents Introduction Chapter 1: Overview of Dash Diet What is the Dash Diet? Benefits of Dash Diet Foods to Eat Tips for Getting Started Chapter 2: Overview of Air Fryer What is an Air Fryer? How Does It Work? Tips for Care & Maintenance Chapter 3: Breakfast Recipes Flaxseed French Toast with Strawberries Hash Browns Cheesy Frittata Breakfast Sausage Breakfast Casserole Breakfast Peppers Breakfast Stuffed Pastries Breakfast Biscuits Broccoli & Cheese Quiche Egg Tarts Chapter 4: Chicken Recipes Mexican Chicken Wings Crispy Chicken Breast Crunchy Chicken Tenderloins Chicken & Broccoli Parmesan Chicken Lemon Chicken Roast Chicken Korean Fried Chicken General Tso’s Chicken Buttermilk Fried Chicken Chapter 5: Meat Recipes Mustard Pork Tenderloin Ranch Pork Chops Rib Eye Steak Meatballs Juicy Steaks Roast Beef Pork Chops & Brussels Sprouts Lamb Chops with Mustard & Garlic Garlic & Rosemary Lamb Chops Sausages Chapter 6: Fish & Seafood Recipes Crispy Fish Coconut Shrimp Sesame Cod & Snap Peas Salmon with Horseradish Rub Garlic Popcorn Shrimp Scallops with Lemon Herb Sauce Fish Cakes Salmon Cakes with Spicy Mayo Lemon Paprika Shrimp Calamari Chapter 7: Vegetarian Recipes Eggplant Parmesan Baked Potatoes Brussels Sprouts with Bacon Baked Potatoes with Broccoli Falafel Roasted Okra Roasted Vegetables Crispy Green Tomatoes Spicy Green Beans Onion Rings Chapter 8: Snack Recipes Sesame Kale Chips Fish & Chips Curried Chickpeas Potato Chips Greek Feta Fries Zucchini Chips Pickle Chips Spicy Potato Wedges Cinnamon Plantain Chips Roasted Peanuts Chapter 9: Appetizer Recipes Pork Dumplings Buffalo Wings Stuffed Peppers Egg Rolls Jalapeño Poppers Scallops with Bacon Mac & Cheese Balls Tofu Bites Sausage Bites Peppers Stuffed with Sausage Chapter 10: Side Dish Recipes Orange & Sesame Tofu Cauliflower Gnocchi Roasted Butternut Squash Roasted Cauliflower & Broccoli Garlic Baby Potatoes Chapter 11: 30-Day Meal Plan Conclusion Introduction French fries, fried chicken, crispy bacon, tempura, and donuts are only some of the foods that we often find hard to resist. Two things they all have in common are that they are delicious, and they are fried. Eating fried food is as gratifying as it is addicting. We know that deep-fried food is one of the least healthy, yet we can’t seem to stop eating them. Unhealthy foods trigger the release of dopamine, a hormone that promotes the feeling of pleasure, making us want to eat more. These foods are often loaded with sugars, salt, and saturated fats that can cause hypertension and a slew of other diseases that have life-threatening implications. In the end, it is often too late for us to see the negative consequences of our unhealthy eating habits. If you have hypertension, you may already have heard about the Dash diet. Since the diet limits your consumption of unhealthy foods, you might find yourself craving for your usual fix of greasy and salty food. If you are finding it hard to completely let go of deep-fried dishes, we have good news for you. You can still try to imitate the texture and taste of your favorite fried meals by cooking them in an air fryer. Getting an air fryer will greatly help you in your journey with the Dash diet since it allows you to cook food with little oil or none at all. Keeping your blood pressure in check does not have to be a stressful experience, and you can still enjoy flavorful meals while on a healthy diet. Chapter 1: Overview of Dash Diet What is the Dash Diet? Dietary Approaches to Stop Hypertension (DASH) is a type of eating plan that is specifically designed to help people prevent high blood pressure without the use of any medication. High blood pressure or hypertension affects at least 1 billion people in the world, with low to middle-income countries having the greatest prevalence. In the United States, 45 percent of adults suffer from high blood pressure and rely heavily on medication. High blood pressure can cause serious problems if left uncontrolled. It can overwork your heart and cause permanent damage causing a series of problems to other vital organs. Elevated blood pressures can increase your risk of heart, kidney, brain, and eye diseases, among others. The Dash diet mainly focuses on minimizing the consumption of sodium and increasing the intake of nutrient-rich foods that can help lower blood pressure. The daily recommended consumption of sodium on a Dash diet is between 1,500 to 2,300 milligrams versus the usual consumption of 9,000 to 12,000 milligrams. The potassium, calcium, magnesium, protein, and fiber in the food help stabilize the blood pressure, that is why foods rich in these minerals and nutrients take the center stage in the Dash diet. Benefits of Dash Diet Apart from keeping the blood pressure at a normal level, the Dash diet also has other wonderful health benefits in preventing diabetes, cancer, heart disease, stroke, metabolic syndrome, and other deadly diseases. The vitamins and minerals from the type of foods included in the Dash diet can balance other nutrients, improve insulin resistance, promote weight loss, and offer long-term protection against illnesses. Since it promotes healthy eating, anybody can try and enjoy the benefits of the Dash diet even if they do not have high blood pressure. It is important to note that sodium plays an important role in the normal functioning of the body and totally eliminating it from our diets can be harmful. The Dash diet encourages a healthy balance of nutritious foods and only a reduction of our salt intake. Foods to Eat The Dash diet recommends eating lots of fruits and vegetables, low-fat dairy products, and whole grains. Fish, poultry, legumes, seeds, and nuts are also encouraged in moderate amounts. Highly processed foods often contain high amounts of sodium and should therefore be avoided. Likewise, sugary drinks and eating foods high in sugar are also discouraged. Below are some examples of the foods you can eat on a Dash diet. Vegetables – Spinach, collard greens, kale, arugula, Swiss chard, romaine lettuce, carrot, sweet potatoes, bell peppers, and red beets. Fruits – Berries, banana, avocado, tomato, cantaloupe, watermelon, kiwi, and pomegranates. Low-fat dairy –Low-fat or skimmed milk, natural and unsweetened yogurt, mozzarella, and cottage cheese. Herbs and spices – Garlic, onion, ginger, black pepper, basil, rosemary, thyme, parsley, cilantro, and cinnamon. Lean meat and Fish – Chicken, turkey, salmon, mackerel, herring, oyster, sardine, anchovies, and seabass. Tips for Getting Started Each of us has different dietary requirements. If you have any existing medical conditions, don’t hesitate to talk to your doctor or dietician before making big changes to your diet. If you have been constantly experiencing high blood pressure, here are some tips you can follow to get you started with the Dash diet. One of the first things you can do is to know what type of foods to eat and to avoid. Your dietician can guide you with the portion sizes and the type of foods you can combine. Learn how to read the nutrition facts label of products to know how much sodium they contain. Look for unsalted versions of canned goods such as tuna, vegetables, and peas. You may also rinse them with water to wash away excess sodium. Opt for salt alternatives to use for cooking. Look for potassium chloride salts or sodium-free spice and herb blends as seasoning. Whenever possible, aim to prepare your own meals at home so you know exactly what goes into it. Add one serving of vegetables to at least two of your daily meals until you can eat up to five servings per day. Aim to get a good variety of foods to get optimum nutrients. Let vegetables take the greater portion of your meals and lean meat only as a small part. Frozen vegetables are a great option since you can store them longer, but make sure that you also eat fresh vegetables regularly. Gradually substitute refined products with whole wheat, whole oats, brown rice, buckwheat, oatmeal, and quinoa. Instead of snacking on crackers and sweets, eat a serving of fresh fruit when you get hungry. You may also substitute them for dessert or mix them with your unsweetened yogurt. Keep unsalted nuts and seeds as a snack to keep you from reaching for unhealthy foods in between meals. Limit your consumption of red meat and opt for protein-rich vegetables like spinach, broccoli, beans, peas, Brussels sprouts, and mushrooms. Use healthier oils like olive, canola, soybean, safflower, peanut, corn, almond, and sunflower when cooking or making salads. Try replacing some of your meals with vegetarian or vegan dishes. Eliminate sugary drinks, sodas, and high-sugar foods in your diet and replace them with fresh fruits and smoothies.