These recipes, which satisfy our heart-healthy recipe requirements, can help lower high blood pressure due to their high potassium content and minimal amounts of saturated fat and sodium.
You’ll be glad you made these meal prep dishes to save time during hectic weeks.
These dinners are also extremely simple to prepare, requiring only three steps or less. Dishes like our Pesto Chicken & Cannellini Bean Soup and Overnight Quinoa Pudding are delectable, nutritious, and simple choices that can help you maintain healthy blood pressure.
Chili Verde Chicken
Prepared salsa verde provides acidity to this quick evening chili dish and complements the rich caramelized chicken and creamy beans well. Don’t be afraid of the poblano peppers. They have a slight heat but a depth of taste that conventional green bell peppers don’t have. One of my favorite recipes that can help lower your blood pressure.
Ingredients
- 2 cans (15 oz.) no-salt-added pinto beans, rinsed and divided
- 1 teaspoon of canola oil
- 1/2 lb boneless, skinless chicken thighs, trimmed and chopped into bite-size portions
- 2 cups yellow onion, chopped (1 medium)
- 2 cups poblano peppers, chopped (2 large)
- 5 garlic cloves, chopped (approximately 1 1/2 tablespoons)
- 4 cups chicken stock, unsalted
- 1/2 cup prepared verde salsa
- 1/2 teaspoon of salt
- 2 cups thawed frozen corn kernels (about 12 ounces)
- 2 cups spinach, chopped (about 2 ounces)
- 1/2 cup fresh cilantro, coarsely chopped
- 6 tbsp. sour cream
Directions
- In a small bowl, mash 1 cup of beans with a whisk or potato masher.
- Start heating oil in a large saucepan over high heat.
- Cook until the chicken is browned, 4 to 5 minutes, flipping periodically.
- Mix in the onion, poblanos, and garlic. 4 to 5 minutes, or until the onion is transparent and soft.
- Combine the remaining whole beans, mashed beans, stock, salsa, and salt in a mixing bowl. Bring the water to a boil.
- Lower the heat and continue cooking until the chicken is cooked through.
- Mix in the corn, spinach, and cilantro.
- Sauté for 1 minute or until the spinach is wilted. Serve with sour cream on top.
Salad with White Beans and Veggies
This meatless main dish salad features creamy, filling white beans and avocado. Experiment using different seasonal vegetables.
Ingredients
- 2 cups salad greens, mixed
- 3/4 cup chopped vegetables of your choice, such as cucumbers and cherry tomatoes
- 1/3 cup rinsed and drained canned white beans
- 1/2 diced avocado
- 1 tbsp. red wine vinegar
- 2 tsp extra virgin olive oil
- 1/4 tsp kosher salt
- To taste, freshly ground pepper
Directions
- In a medium-mixing dish, combine the greens, vegetables, beans, and avocado.
- Use salt and pepper to season and drizzle with vinegar and oil.
- Start mixing everything together and transfer it to a big platter.
One of many delicious salad recipes that can lower your blood pressure. Love the tanginess of this dish.
Soup with Pesto Chicken and Cannellini Beans
This healthful, Italian-inspired chicken soup recipe is full of fiber-rich vegetables and legumes, and a swirl of pesto towards the end adds an extra layer of flavor. Use bone-in chicken breasts in the broth before adding the rest of the soup ingredients to create a handmade stock flavor using store-bought broth.
Ingredients
- 2 tbsp extra virgin olive oil
- 1 cup finely chopped onion
- 2 large garlic cloves, minced
- 1 teaspoon dried oregano, or you can use fresh oregano
- 1 teaspoon dried marjoram, or you can use fresh marjoram
- 8 cups chicken broth (low sodium)
- 2 pounds bone-in skinless chicken breasts
- 3 cups thinly sliced fennel
- broccolini, 3 cups (1-inch pieces; about 1 bunch)
- 2 cups diced tomatoes
- 1 washed 15-ounce cannellini bean
- 1 1/4 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 cup pesto (prepared)
Directions
- In a big pot, heat the oil over medium heat.
- Cook, stirring occasionally, until the onion and garlic are softened, 2 to 3 minutes.
- Continue cooking for another minute after adding the oregano and marjoram.
- Pour in the broth and chicken. Cover and bring to a simmer over high heat.
- While stirring the batch periodically, make sure the thermometer reads 165 degrees. The thermometer should be inserted into the thickest part of the chicken.
- When the chicken cooks, skim any froth from the surface.
- Place the chicken on a chopping board. When the meat is cool enough to touch with bare hands, take it off the bones and shred it.
- Meanwhile, return the pot to a simmer and add the fennel, broccolini, and tomatoes.
- Sauté for 4 to 10 minutes or until the vegetables are soft.
- Cook until the shredded chicken, beans, salt, and pepper are cooked through, about 3 minutes more.
- Remove from the heat and add the pesto.
Tips
You can refrigerate this dish for up to 3 days without pesto. Reheat before adding pesto to serve.
Chili with four beans and pumpkin
A fragrant dash of cinnamon adds flavor to this healthy vegetarian chili. Allow diners to top it with whatever they want.
Ingredients
- 1 tbsp olive oil (extra virgin)
- 3 cups finely chopped onion
- 1/2 cup carrot, chopped
- 3 large garlic cloves, minced
- 4 cups vegetable broth (low sodium)
- 3 cups chopped butternut squash or pumpkin
- 1 can (28 oz.) no-salt-added crushed tomatoes
- 4 (15 oz.) cans of washed low-sodium beans, such as black, great northern, pinto, and/or red
- three tbsp chili powder
- 2 tablespoons cumin powder
- 1 teaspoon cinnamon powder
- a quarter teaspoon of salt
- 14 teaspoon cayenne pepper, or as desired
- Garnish with diced onion, sliced jalapenos, Cotija cheese, and/or pepitas.
Directions
- In a big pot, heat the oil over medium-high heat. Cook the onion until it begins to brown.
- Lower the heat to medium, add the carrot, and simmer, stirring frequently, until the veggies are tender, 4 to 5 minutes more. Cook, constantly stirring, for 1 minute.
- Bring broth to a boil, scraping away any browned pieces.
- Combine pumpkin (or squash), tomatoes, beans, chili powder, cumin, cinnamon, salt, and cayenne pepper in a mixing bowl (if using).
- Return to a boil, covered. Lower the heat to simmer and cook, uncovered, for 30 minutes or until the pumpkin (or squash) is soft.
- If desired, garnish with onion, jalapenos, cheese, and/or pepitas.
Tips
This dish can be refrigerated for up to 5 days or frozen for up to 6 months.
Salad with No-Cook Black Beans
A classic black bean salad is a must-have for potlucks and picnics. The richness in this vegan version comes from pureed avocado. Any green salad combination will do, but arugula will provide a peppery kick to this heavy salad.
Ingredients
- 1/2 cup red onion, thinly sliced
- 1 pitted and roughly sliced medium-ripe avocado
- 1/4 cup cilantro leaf
- 1/4 cup lemon juice
- 2 tbsp extra virgin olive oil
- 1 minced garlic clove
- 1/2 teaspoon of salt
- 8 cups salad greens, mixed
- 2 medium ears of corn, kernels removed, or 2 cups thawed and patted dry, frozen corn
- 1 pint halved grape tomatoes
- 1 (15 oz.) can drain black beans
Directions
- Cover the onion in a medium basin with cold water. Set aside.
- In a tiny food processor, combine avocado, cilantro, lime juice, oil, garlic, and salt.
- Stop when all ingredients are smooth and creamy, scraping down the sides as required.
- In a large mixing bowl, combine salad leaves, corn, tomatoes, and beans just before serving.
- Drain the onions and toss them into the bowl with the avocado dressing. To coat, toss with a fork.
Quinoa Pudding Overnight
This simple dish combines quinoa and chia seeds for a protein-rich dessert or grab-and-go breakfast. This dish uses kefir instead of milk for a probiotic boost, and instead of refined sugar, maple syrup is used to sweeten the pudding. The preparation time is low; simply place the mixture in the refrigerator overnight to harden up.
Ingredients
- 1 cup quinoa, cooked and cooled
- 3/4 cup unflavored kefir
- 1 tbsp chia seeds, plus extra for serving
- 2 tbsp pure maple syrup
- 1/4 tsp vanilla extract
- a pinch of ground cinnamon
- 1 cup fresh berries for decoration
Directions
- In a mixing bowl or jar, combine the quinoa, kefir, chia seeds, maple syrup, vanilla, and cinnamon. Refrigerate for at least 24 hours.
- To serve, top with fruit and additional chia seeds, if preferred.
Freezer Pack of Slow-Cooker Pasta Fagioli Soup
With this freezer-to-crock-pot recipe, making your favorite restaurant soup has never been easier or healthier. If you have a nice bottle of olive oil on hand for special occasions, this is the recipe to use it for. The sweet olive oil’s headiness dramatically amplifies the flavors in this Italian meal-prep slow-cooker soup. One of those recipes that can lower high blood pressure.
Ingredients
- 2 cups finely sliced onions
- 1 cup carrots, chopped
- 1 cup celery, chopped
- 1 pound cooked Meal-Prep Sheet-Pan Chicken Thighs, diced (see related recipe)
- 4 cups whole-wheat rotini pasta, cooked
- 6 cups low-sodium chicken broth
- 4 teaspoons Italian seasoning, dried
- 1/4 teaspoon of salt
- 1 (15 oz.) can rinse, no-salt-added white beans
- 4 cups fresh baby spinach (half of a 5-ounce box)
- 4 tablespoons fresh basil, chopped (Optional)
- 2 tbsp high-quality extra-virgin olive oil
- 1/2 cup grated Parmigiano-Reggiano
Directions
- In a big sealable plastic bag, combine the onions, carrots, and celery.
- In another bag, combine cooled cooked chicken and cooked noodles.
- Seal both bags and place them in the freezer for up to 5 days.
- Before you begin, defrost the bags in the refrigerator overnight.
- Fill a large slow cooker halfway with the vegetable mixture.
- Add the broth, Italian spice, and salt to taste. Cook on Low for 7 1/4 hours, covered.
- Add the beans, spinach, 2 tablespoons basil, and defrosted chicken and pasta.
- Cook for another 45 minutes.
- Pour the soup into individual bowls. Pour a little oil into each bowl, then top with the cheese and the remaining 2 tablespoons of basil, if using.
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