About Mediterranean DASH Diet Cookbook: 100+ Heart-Healthy Recipes to Lower Blood Pressure Naturally | Includes 4-Week Meal Plan, Grocery Lists & Full-Color Photos
Explore over 100 thoroughly tested, flavor-packed recipes inspired by the vibrant cuisines of Greece, Italy, Spain, France, and the Middle East — all adapted to meet the low-sodium, nutrient-rich guidelines of the DASH diet.
Designed for real kitchens and busy schedules, every recipe comes with clear step-by-step instructions, making this book ideal for beginners. At the same time, creative flavor pairings, non-basic meal ideas, and pro cooking tips will inspire even seasoned home cooks.
This cookbook also includes:
– A structured, calorie-balanced 4-week meal plan for weight management (1,700–1,800 kcal/day)
– Weekly grocery shopping lists organized by food category
– Nutritional breakdowns for every recipe
– Diet-friendly labels: Vegan, Vegetarian, Pescatarian, Gluten-Free, Dairy-Free
– Full-color photos for every major dish
– Mediterranean Perfect Plate guidance for effortless meal composition
– Ingredient quantities provided in both U.S. and metric units for readers in the US, UK, and Europe
Whether you’re looking to lower blood pressure, manage weight, or simply eat smarter — this book gives you everything you need to succeed, one satisfying dish at a time.
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Learn More About the Author
Sirena Benson is a devoted mother of two and a passionate creator of tools that support a healthy, joyful, and well-organized family life. Combining her love for wholesome cooking, mindful homemaking, and structured planning, she designs beautiful and practical resources that help families thrive — from meal prep to home routines.
Her cookbook and planner collections are inspired by her everyday life: balancing parenthood, wellness, and a smoothly running household. Sirena believes that intentional routines and simple systems are the foundation of a calm, happy home — and that nutritious meals and thoughtful planning can bring more ease and joy to busy days.
When she’s not writing or designing, you’ll find her in the kitchen testing healthy recipes, enjoying nature with her kids, or sipping tea with a notebook in hand, planning her next family adventure.
Explore her books and discover how small, mindful habits can create a more vibrant, organized, and fulfilling home life.