Lower Your Blood Pressure and Improve Your Health
by Abbie Gellman, MS, RD, CDN — Paperback (November 12, 2019)
If you’re looking for a cookbook that blends evidence-based dietary guidelines with flavor, The Mediterranean DASH Diet Cookbook by Abbie Gellman is a strong contender. Below is a deep dive into what works, what could be better, and whether it’s a good fit for your kitchen and health goals.
What’s the Deal? (What the Book Is & Who It’s For)
This book combines two of the most well-supported eating patterns for heart health: the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet. Together, they focus on whole grains, fruits, vegetables, legumes, lean proteins (especially fish), healthy fats like olive oil, limited processed foods, and reduced sodium.
With 100 recipes spanning breakfasts; snacks, sides & small plates; salads & soups; vegetarian; fish & shellfish; poultry & meat; and sweets/sauces/staples, the cookbook is meant for people who want ways to eat healthily — not just when dieting, but as a sustainable lifestyle. NetGalley+3Sascha Darlington’s Microcosm Explored+3Barnes & Noble+3
Highlights — What Works
Here are strong points of the cookbook:
- Well-informed author: Abbie Gellman is a registered dietitian and culinary nutrition expert. Her background helps the guidance feel credible and based on solid nutritional science. NetGalley+1
- Clarity & structure: Introduction chapters explain what each diet entails, why combining DASH + Mediterranean makes sense, how to stock your pantry, what foods to emphasize or limit. For those new to these diets, this grounding is very helpful. NetGalley+2Sascha Darlington’s Microcosm Explored+2
- Variety of recipes: The book offers many choices — not everything tastes the same. There are vegetarian and pescatarian-friendly dishes, fish/shellfish, poultry, and sweets. This helps avoid fatigue from eating the same kinds of meals. NetGalley+2Sascha Darlington’s Microcosm Explored+2
- Health-conscious details: Nutrition facts, sodium content, fiber, etc., are provided. The recipes generally use ingredients that are accessible but also allow for flavor through herbs, spices, and good fats rather than relying heavily on salt or processed items. NetGalley+2Bookhype+2
Considerations — What Could Be Better
On the flip side, there are a few limitations you might want to know:
- Photos are limited: Many of the recipes are text-only; the book includes only a few full-color photographs (one per chapter usually) rather than photo for each recipe. This can make it harder to visualize the end dish. NetGalley+1
- No metric units: Recipes use US measurements only. If you’re more comfortable with metric units (grams, liters), conversions will have to be done manually. NetGalley+1
- Learning curve with ingredients: Some recipes call for items you might not have in your regular kitchen (e.g., certain Mediterranean herbs, special oils, etc.). They’re not exotic, but may require visiting a larger grocery store or specialty shop. NetGalley+1
- No index (or sparse indexing): Some reviewers mention that finding recipes by ingredient or by diet restriction is not as easy as it could be. NetGalley
Who It’s Best For
This is a great cookbook if you:
- Want to improve heart health (lower blood pressure, better lipid profile, etc.)
- Are ready to commit to eating more whole foods (vegetables, lean protein, healthy fats) and cutting back on processed/salty stuff
- Like the idea of Mediterranean flavors — herbs, fish, legumes, olive oil, etc.
- Are looking for sustainable changes rather than a quick fix or very rigid plan
It might be less ideal if you:
- Need lots of photos in your cookbooks to feel confident trying new recipes
- Are strictly metric in measurements and prefer everything in grams/liters
- Have very limited access to a broad range of produce, herbs, or specialty Mediterranean ingredients
Verdict
Overall, The Mediterranean DASH Diet Cookbook by Abbie Gellman is highly recommended for people who care about both health and taste. While it’s not perfect, its strengths—variety, authentic flavor, easy-to-follow instructions, and sound nutritional advice—make it a strong addition to anyone’s kitchen, especially for those interested in heart health or reducing blood pressure without feeling deprived.
Quick Rating (Out of 5)
| Category | Score |
|---|---|
| Flavor / Taste | 4.5 / 5 |
| Healthfulness / Nutritional Quality | 5 / 5 |
| Ease of Preparation | 4 / 5 |
| Visual Appeal (photos, layout) | 3 / 5 |
| Accessibility of Ingredients | 4 / 5 |
Where to Buy It
If you think this might be the cookbook for you, you can get the paperback version here:
Buy The Mediterranean DASH Diet Cookbook on Amazon (Affiliate link)
Sample Recipes from the Book
These are simplified overviews inspired by the cookbook — the actual recipes in the book provide detailed nutrition info, prep tips, and portion sizes.
🐟 Mediterranean-Style Grilled Salmon
- Fresh salmon fillets brushed with olive oil
- Topped with diced tomatoes, kalamata olives, capers, and lemon zest
- Grilled or broiled for 8–10 minutes until flaky
- Served over a bed of sautéed spinach and brown rice
Why it fits: Lean protein, omega-3s, low sodium, high flavor — perfect for heart health.
🥗 Quinoa & Chickpea Tabbouleh
- Cooked quinoa cooled and tossed with chickpeas
- Fresh parsley, mint, cucumber, cherry tomatoes, and green onion
- Dressing of lemon juice, olive oil, garlic, and black pepper
- Chill and serve as a main salad or side dish
Why it fits: High in fiber, plant protein, and phytonutrients while being naturally low in sodium.
🍓 Greek Yogurt Parfait
- Layers of low-fat Greek yogurt
- Fresh berries, sliced almonds, and a drizzle of honey
- Optional sprinkle of cinnamon for added flavor
Why it fits: Calcium, probiotics, and protein in a low-sugar dessert that satisfies cravings.
🍲 Mediterranean Vegetable Soup
- Tomatoes, zucchini, carrots, celery, onions, garlic
- White beans for protein and fiber
- Herbs like thyme, oregano, and basil
- Simmered in low-sodium vegetable broth
Why it fits: A hearty, low-calorie dish that’s filling without raising blood pressure.
Want More?
These are just a small taste of the 100+ heart-healthy, flavorful recipes inside the book. If you’re serious about lowering blood pressure, improving your health, and enjoying your food along the way, check it out here:
👉 Get The Mediterranean DASH Diet Cookbook on Amazon (Affiliate link)
