We have more recipes that can help lower high blood pressure for you to try. Let’s take a look.
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Power Salad in a Mason Jar with Chickpeas and Tuna
Because it contains 26 grams of protein and 8 grams of fiber, this power salad will keep you going for hours. Tossing the dressing with the kale and letting it sit in the jar softens it sufficiently so that you don’t need to massage or fry it to make it tender.
Ingredients
- 3 cups chopped kale, cut into bite-sized pieces
- 2 tbsp honey mustard vinaigrette (see associated recipe)
- 2.5-ounce tuna packet in water
- 1/2 cup canned chickpeas, washed
- 1 peeled and shredded carrot
Directions
- Mix the kale with the dressing in a mixing bowl, then transfer to a 1-quart mason jar. Tuna, chickpeas, and carrots on top.
- Refrigerate for up to 2 days with the lid on.
- To serve, pour the contents of the container into a mixing dish and toss to blend the salad components with the prepared kale.
Tip
You can store this dish in the refrigerator for up to 2 days.
Equipment
1-gallon mason jar
Vegan Lettuce Wraps for Meal Prep
For this healthy lunch option, we substitute a cold plant-based bean salad with fresh herbs and lemon for the usually heated filling. To keep the wrap from becoming soggy, sprinkle a little quinoa on top of each lettuce leaf before adding the filling.
What Is the Best Lettuce to Use for Wraps?
For this recipe, we use butter or Bibb lettuce, which are tender green lettuce kinds with a light, sweet flavor. The leaves are round, cupped, and malleable, making them ideal for encasing the bean salad contents. Other lettuce varieties with a longer form and crisp texture, such as green leaf or romaine, can be used.
What Is the Best Way to Keep Lettuce Crisp for Lettuce Wraps?
To prevent the lettuce and mint from withering, assemble the wraps right before serving. If you’re packing them for lunch, you may construct them the night before or in the morning and store them in the refrigerator with an ice pack until ready to pack.
Ingredients
- 2 heads butter or Bibb lettuce, separated leaves
- 1 1/2 cups cooked, room-temperature quinoa (see Associated Recipes)
- 4 cups Lemon-Cumin Dressed Bean Salad (see Associated Recipes)
- 1/3 cup fresh mint, chopped (reserved from bean salad recipe)
Directions
- Put 3 lettuce leaves in a single-serving covered container to make 1 serving of lettuce wraps.
- Add 2 tablespoons quinoa and 1/3 cup bean salad to each leaf.
- 1 1/2 tablespoons mint on top of each. You can store the left over in the refrigerator for up to 1 day.
- If you are preparing ahead of time
You can refregeraetd quinoa in the refrigerator for 3 – 4 days or freeze it for up to 3 months. The bean salad can be stored in the refrigerator for up to 4 days (omit the mint and save it for the wrap assembly). This is one of many recipes that is vegan and helps you with lowering blood pressure.
Muesli with Raspberry Overnight
Yogurt softens the oats in this overnight muesli dish, making them creamy and delectable. Don’t have any raspberries? Instead of raisins, try adding diced apples, blueberries, or dried cranberries to this healthy overnight muesli dish.
Ingredients
- 3/4 cup vanilla nonfat yogurt
- 1/2 cup rolled oats, old-fashioned
- 1/2 cup ripe raspberries
- 1 tablespoon chopped toasted almonds
Directions
- In a medium mixing bowl, combine yogurt and oats. Refrigerate for 8 to 24 hours, covered.
- Just before serving, stir in the raspberries and top with the almonds.
Tips
Refrigerate for up to 24 hours before serving.
Because oats are frequently cross-contaminated with wheat and barley, anyone with celiac disease or gluten sensitivity should purchase “gluten-free” oats.
Soup with Slow-Cooker Chicken and Chickpeas
Because easy healthy meal ideas are superior to healthy dinner ideas, this slow-cooker soup recipe is designed to be set and forgotten. It cooks all day, so you can come home to a warm and healthful dinner that the whole family will enjoy. The trick to preparing a rich soup without adding liquid is to use bone-in chicken thighs. Furthermore, thighs are less expensive than breasts, and dried chickpeas are a pretty inexpensive and adaptable pantry item that’s always wise to stock up on if you’re looking for nutritious meals on a budget.
Ingredients
- 1 /2 cup soaking dried chickpeas
- 4 cups of water
- 1 big coarsely chopped yellow onion
- 1 (15 oz.) can of chopped, no-salt-added tomatoes, preferably fire-roasted
- 2 tbsp tomato paste
- 4 garlic cloves, finely chopped
- 1 bay leaf
- 4 tablespoons cumin powder
- 4 paprika teaspoons
- 1/4 tsp cayenne pepper
- 1/4 teaspoon black pepper
- 2 lbs bone-in chicken thighs, skinned and trimmed
- 1 can (14 oz.) artichoke hearts, drained and quartered
- 1/4 cup pitted oil-cured olives, halved
- 1/2 teaspoon of salt
- 1/4 cup fresh parsley or cilantro, chopped
Directions
- Place chickpeas in a 6-quart or larger slow cooker. Add water, onion, tomatoes and their juice, tomato paste, garlic, bay leaf, cumin, paprika, cayenne, and pepper; stir to combine.
- Cover the cooker and continue to cook on High for 4 hours or Low for 8 hours.
- Let the chicken cool slightly on a clean cutting board. Remove bay leaves and set aside.
- Stir together the artichokes, olives, and salt in the slow cooker.
- Remove the bones from the chicken and shred it.
- Incorporate the chicken into the soup. Serve garnished with parsley (or cilantro).
Tips
You can refrigerate this dish for up to 3 days. Or it will last up to 3 months in a freezer.
6 qt. or a bigger slow cooker
Salad with Fish and Couscous
This nutritious and simple salad is created using precooked or leftover salmon. To cook salmon fast, spray it lightly with olive oil and roast it in a 450°F oven for 8 to 12 minutes or until it is opaque and firm.
Ingredients
- 1/4 cup cremini mushrooms, sliced
- 1/4 cup chopped eggplant
- 3 cups fresh baby spinach
- 2 tbsp white-wine vinaigrette (divided) (see Tip)
- 1/4 cup cooked Israeli couscous (ideally whole wheat)
- 4 oz. cooked salmon
- 1/4 cup dried apricots, sliced
- 2 tbsp crumbled goat cheese (1/2 oz.)
Directions
- Use a small skillet over medium-high heat, and spray with cooking spray. Cook, constantly stirring, until the mushrooms and eggplant are gently browned and the fluids have been released 3 to 5 minutes.
- Set aside after removing from the heat.
- Mix spinach with 1 tablespoon of olive oil. 1 tsp. Place on a 9-inch dish and drizzle with vinaigrette.
- Mix the couscous with the remaining 2 teaspoons.
- Dress the spinach with the vinaigrette.
- Arrange the salmon on top.
- Serve with cooked veggies, dried apricots, and goat cheese on top.
Tips
To prepare a fast white-wine vinaigrette, mix together 2 Tbsp. White-wine vinegar with 1/8 tsp. Each salt and pepper. Whisk in 1/4 cup extra-virgin olive oil until smooth. Excess dressing can be stored in the refrigerator, covered, for up to 5 days.
Cashew Tahini Sauce on Rainbow Grain Bowl
This bright bowl is loaded with nutrients that will keep you satisfied for hours. Look for precooked lentils in the produce department’s refrigerated area.
Ingredients
- 3/4 cup cashews, unsalted
- 1/2 cup of water
- 1/4 cup parsley leaves, packed
- 1 tbsp lemon juice, or you can use apple cider vinegar
- 1 tbsp olive oil (extra virgin)
- 1/2 teaspoon tamari or soy sauce (low sodium) (see Tip)
- 1/4 teaspoon of salt
- 1/2 cup lentils, cooked
- 1/2 cup quinoa, cooked
- 1/2 cup red cabbage, shredded
- 1/4 cup raw grated beet
- 1/4 cup diced bell pepper
- 1/4 cup carrot, grated
- 1/4 cup cucumber slices
- 1 tablespoon chopped toasted cashews for garnish
Directions
- In a blender, combine cashews, water, parsley, lemon juice (or vinegar), oil, tamari (or soy sauce), and salt until smooth.
- In a shallow serving bowl, combine lentils and quinoa.
- Serve with cabbage, beet, pepper, carrot, and cucumber on top.
- 2 tablespoons cashew sauce, spooned over the top (save the extra sauce for another use). If desired, garnish with cashews.
Tips
Folks who have celiac disease or gluten sensitivity should use “gluten-free” soy sauces, as soy sauce may include wheat or other gluten-containing sweeteners and tastes.
To Conclude
We have 13 different recipes, ranging from salad to soup to help you lower high blood pressure. High blood pressure can cause many unpleasant health problems.
High blood pressure runs in my family, so I try to limit my salt consumption and work hard to keep my body moving.
Try some of the recipes listed above that can help you lower blood pressure, and let us know what you think.