30-Minute meals for lower blood pressure—the DASH diet made easy

Adopting a low-sodium diet may feel like a challenge, but this supportive cookbook will make your transition to the DASH diet (Dietary Approaches to Stop Hypertension) as enjoyable as it is rewarding. With a straightforward overview of the diet, 90 delicious recipes that can be prepared in 30 minutes or less, and a 21-day meal plan, the 30-Minute DASH Diet Cookbook is for anyone looking to lower their blood pressure through flavorful, easy to prepare food.

Make the DASH diet work for you, with:

• Familiar favorites—The DASH diet limits sodium but encourages all the staples like fruits, vegetables, lean meats, nuts, and whole grains, so you can still enjoy hearty classics like Shrimp Pad Thai and Shredded Chicken Tacos.
• 3 Weeks of 30-minute meals—Jump fearlessly into the DASH diet with help from this book’s 21-day meal plan, complete with weekly shopping lists and an emphasis on utilizing leftovers and similar ingredients across recipes.
• A fresh approach to flavor—Find a variety of homemade seasonings, sauces, and recipes, packed with flavors that rely on ingredients like herbs and spices rather than fats and salt.

The 30-Minute DASH Diet Cookbook is your guide to losing weight and lowering blood pressure—simply and deliciously.

ANDY DE SANTIS, RD, MPH, is a registered dietician who currently maintains a private practice. After obtaining his master’s degree from the University of Toronto, Andy began working at the Canadian Diabetes Association (now Diabetes Canada) where he gained an understanding of what it means to be diagnosed as a type 2 diabetic. He helps clients recognize what a powerful tool nutrition can be and shows them that it’s possible to still enjoy delicious meals.

Andy De Santis' profile page

LUIS GONZALEZ, MS, RD, is a registered dietitian and recipe developer based in Chicago, Illinois. His years of experience have impressed on him the importance of eating nutritious meals to manage chronic diseases. Learn more at LGfoodphotography.com.

Luis Gonzalez's profile page

“A meal plan that is easy, available to most people, and proven to have health benefits beyond weight loss must be put in the win column. This is an efficient way to prepare meals that have been proven to have a positive effect at lowering blood pressure. The fact that all the ingredients are readily available and have a leaning toward being plant-based is an added benefit.” —Lee E. Errett, MD, FRCSC, FRCS, George and James Swan Chair in Global Surgery

“Andy and Luis are a dream team when it comes to cooking for DASH! The recipes in 30-Minute DASH Diet Cookbook are simple, wholesome, and tasty, making the DASH diet easy to integrate into your lifestyle for the long haul. With recipes like chocolate banana pancakes, cheesy shrimp and grits, and avocado lime pudding, you'll be eating deliciously while also improving your heart health. The cookbook includes a meal plan, shopping lists, and kitchen staple recipes that'll make DASH dieting a whole lot easier. Snag a copy and get cooking!” —Chef Julie Andrews, MS, RDN, CD, FAND, Author of The 28-Day DASH Diet Weight Loss Plan and Founder of TheGourmetRD.com

“30-Minute DASH Diet Cookbook is a must-read for anyone wanting to improve their heart health. Andy De Santis is one of the most effective and prolific nutrition communicators going around. He captures the essence of the DASH diet and provides easy-to-follow strategies to help readers live a healthier lifestyle. This book deserves its place in home kitchens worldwide.” —Joel Feren, The Nutrition Guy, Dietitian and Nutrition Consultant

“30-Minute DASH Diet Cookbook is a must-read for anyone wanting to improve their heart health. Andy De Santis is one of the most effective and prolific nutrition communicators going around. He captures the essence of the DASH diet and provides easy-to-follow strategies to help readers live a healthier lifestyle. This book deserves its place in home kitchens worldwide.” —Joel Feren, The Nutrition Guy, Dietitian and Nutrition Consultant

“Andy and Luis are a dream team when it comes to cooking for DASH! The recipes in 30-Minute DASH Diet Cookbook are simple, wholesome, and tasty, making the DASH diet easy to integrate into your lifestyle for the long haul. With recipes like chocolate banana pancakes, cheesy shrimp and grits, and avocado lime pudding, you'll be eating deliciously while also improving your heart health. The cookbook includes a meal plan, shopping lists, and kitchen staple recipes that'll make DASH dieting a whole lot easier. Snag a copy and get cooking!” —Chef Julie Andrews, MS, RDN, CD, FAND, Author of The 28-Day DASH Diet Weight Loss Plan and Founder of TheGourmetRD.com