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Healthy Blood Pressure Meal Plan – Day 3

Breakfast (270 calories)
Blueberry & Almond Yogurt Parfait
• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup blueberries
• 1 1/2 Tbsp. slivered almonds
Top yogurt with blueberries and almonds.
• 1 2/3 cups cubed cantaloupe

A.M. Snack (50 calories)
• 2 medium carrots

Lunch (347 calories)
Mixed Greens with Lentils & Sliced Apple
• 1 1/2 cups mixed greens
• 1/2 cup cooked lentils
• 1 apple, sliced
• 1 1/2 Tbsp. crumbled feta cheese
Top greens with lentils, 1/2 of the apple slices and feta. Dress the salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil. Serve the remaining apple slices on the side.

P.M. Snack (62 calories)
• 1 medium orange

Dinner (448 calories)
• 1 1/3 cups Roasted Beet Salad
• 4 oz. chicken breast, cooked in 1 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of kosher salt and pepper


Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

 

Looking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.

Dietary Info: Egg Free | Soy Free | Gluten Free

Health Info: Heart Healthy | Healthy Aging | Bone Health | Diabetic Friendly

Total Prep Time: 45 mins

Ingredients

Almond Pesto

  • 2 cups fresh basil leaves
  • 1 cup fresh parsley leaves
  • ½ cup grated Parmesan cheese 
  • ⅓ cup whole raw almonds
  • 1 clove garlic
  • 1½ tablespoons red-wine vinegar
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil
  • ¼ cup water

Spaghetti Squash & Vegetables

  • 1 3-pound spaghetti squash 
  • ¼ cup water
  • 2 pints grape tomatoes, halved
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 cup canned cannellini beans, rinsed

Directions

  1. To prepare pesto: Pulse basil, parsley, Parmesan, almonds, garlic, vinegar and ¼ teaspoon each salt and pepper in a food processor until coarsely chopped, scraping down the sides. With the motor running, add ¼ cup oil; process until well combined.
  2. Add water to the pesto in the food processor; pulse to combine.
  3. To prepare squash & vegetables: Preheat oven to 400°F. Line a rimmed baking sheet with foil.
  4. Halve squash lengthwise and scoop out the seeds. Place cut-side down in a microwave-safe dish and add water. Microwave on High until the flesh can be easily scraped with a fork, about 15 minutes.
  5. Meanwhile, toss tomatoes with oil, salt and pepper in a large bowl. Transfer to the prepared baking sheet. Roast until soft and wrinkled, 10 to 12 minutes. Remove from the oven. Add beans and stir to combine.
  6. Scrape the squash flesh into the bowl and divide among 4 plates. Top each portion with some of the tomato-bean mixture and about 3 tablespoons pesto sauce.
 

 


Healthy Blood Pressure Meal Plan – Day 2

Breakfast (268 calories)
Strawberry Oatmeal
• 1/2 cup rolled oats, cooked in 1 cup skim milk
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.

A.M. Snack (109 calories)
• 2 cups cubed cantaloupe

Lunch (318 calories)
Veggie-Hummus Sandwich
• 2 slices whole-wheat bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 medium red bell pepper, sliced
• 1/4 cup cucumber slices
• 1 cup mixed greens
Spread each slice of bread with hummus and avocado. Top one slice with vegetables and press the slices together to make a sandwich.

P.M. Snack (50 calories)
• 2 medium carrots

Dinner (472 calories)
• 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, topped with 2 Tbsp. grated Parmesan cheese and toasted


Garlic Roasted Salmon & Brussels Sprouts

                        Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is heart-healthy for a weeknight meal, yet sophisticated enough to serve to company. Serve with whole-wheat couscous.

Dietary Info: Gluten Free | Dairy Free | Low-Calorie

Health Info: Heart Healthy | Healthy Aging | Healthy Immunity | Diabetic Friendly

Total Prep Time: 45 mins

 

 

 

 

Ingredients

  • 14 large cloves garlic, divided
  • ¼ cup extra-virgin olive oil 
  • 2 tablespoons finely chopped fresh oregano, divided
  • 1 teaspoon salt, divided
  • ¾ teaspoon freshly ground pepper, divided
  • 6 cups Brussels sprouts, trimmed and sliced
  • ¾ cup white wine, preferably Chardonnay 
  • 2 pounds wild-caught salmon fillet, skinned, cut into 6 portions
  • Lemon wedges

Directions

  1. Preheat oven to 450°F.
  2. Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, ½ teaspoon salt and ¼ teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.
  3. Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and ½ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

7 Day Healthy Blood Pressure Meal Plan – Day 1

Breakfast (266 calories)
Salsa & Egg Toast
• 1 slice whole-wheat bread, toasted
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of kosher salt and pepper.
• 2 Tbsp. salsa
Top toast with egg and salsa.
• 1 medium banana

A.M. Snack (63 calories)
• 3/4 cup blueberries

Lunch (343 calories)
White Beans & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/3 cup white beans, rinsed
• 1/2 avocado, diced
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.

P.M. Snack (62 calories)
• 1 medium orange

Dinner (449 calories)
• 1 serving Garlic Roasted Salmon & Brussels Sprouts
• 1/2 cup cooked lentils seasoned with a pinch each of kosher salt and pepper


Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce

In this Asian-flavored spaghetti squash recipe, thin slices of lean pork tenderloin are marinated with lemongrass, ginger, brown sugar and soy sauce. The flavorful marinade is then cooked with peanut butter and coconut milk to make a delicious sauce for this low-carb noodle bowl.

 

Dietary Info: Dairy-Free | Gluten-Free | Low-Calorie

Health Info: Healthy Aging | Healthy Immunity | Healthy Pregnancy

 

Ingredients

  • 2 tablespoons minced fresh ginger, divided
  • 2 tablespoons minced fresh lemongrass (see Tip)
  • 2 tablespoons light brown sugar
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon fish sauce
  • 1 pound pork tenderloin, cut into ½-inch slices
  • 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 3 tablespoons peanut oil, divided
  • 1 pound baby spinach
  • ½ cup “lite” coconut milk
  • ¼ cup smooth natural peanut butter
  • ¼ cup water

Directions

  1. Combine 1 tablespoon ginger, lemongrass, brown sugar, soy sauce and fish sauce in a shallow dish. Add pork, turn to coat and let stand, turning once or twice, for 20 minutes.
  2. Meanwhile, place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the remaining 1 tablespoon ginger and add spinach a few handfuls at a time, cooking and stirring until all the spinach has wilted, 1 to 2 minutes total. Transfer to a plate; cover to keep warm.
  4. Wipe out the pan, add the remaining 1 tablespoon oil and heat over medium-high. Add the pork (and marinade) and cook, turning once, until browned, about 2 minutes per side. Transfer the pork to the plate with the spinach and cover; leave the liquid in the pan.
  5. Add coconut milk, peanut butter and ¼ cup water to the pan; cook, stirring and scraping up any brown bits, for 1 minute.
  6. To serve, scrape the squash from the shells with a fork and divide among 4 bowls. Drizzle each portion with 2 tablespoons of the peanut sauce, top with pork and spinach, then drizzle with the remaining peanut sauce.

Heart Healthy Meal Plan – Day 7

Breakfast (255 calories)

Egg & Tomato Toast
• 1 corn tortilla
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper.
• 5 cherry tomatoes, halved
Top tortilla with egg and tomatoes.
• 1 medium banana

A.M. Snack (115 calories)

• 3/4 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

Lunch (308 calories)

Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2.5 oz. chunk light tuna in water, drained
• 1/2 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try tomatoes & cucumbers)
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (440 calories)

• 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl


Heart Healthy Meal Plan – Day 4, Day 5, and Day 6

Day 4

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (335 calories)

Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (446 calories)

• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.


Day 5

Meal Prep Tip

Pack up the leftovers from dinner tonight to take for lunch on Day 6.

Breakfast (268 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.

A.M. Snack (64 calories)

• 1/2 bell pepper, sliced
• 2 Tbsp. hummus

Lunch (315 calories)

Toaster-Oven Tostadas
• 2 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.

P.M. Snack (42 calories)

• 1/2 cup blueberries

Dinner (410 calories)

• 1 1/4 cups Chicken Cauliflower Fried “Rice”
• 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.

P.M. Snack (92 calories)

• 3/4 cup Mango & Kiwi with Fresh Lime Zest


Day 6

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (347 calories)

• 1 1/4 cups Chicken Cauliflower Fried “Rice”
• 1 kiwi fruit

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (458 calories)

Toaster-Oven Tostada
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/4 avocado
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with 1 Tbsp. lime juice and 2 tsp. olive oil.


Cauliflower Chicken Fried “Rice”

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.

 

Dietary Info: Dairy-Free | Gluten-Free | Diabetic Appropriate

Health Info: Healthy Aging | Healthy Immunity | Heart Healthy | High Blood Pressure

 

 

Ingredients

  • 1 teaspoon peanut oil plus 2 tablespoons, divided
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced, whites and greens separated
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon minced garlic
  • 1 pound boneless, skinless chicken thighs, trimmed and cut into ½-inch pieces
  • ½ cup diced red bell pepper
  • 1 cup snow peas, trimmed and halved
  • 4 cups cauliflower rice (see Tip)
  • 3 tablespoons reduced-sodium tamari or soy sauce
  • 1 teaspoon sesame oil (optional)

Directions

  1. Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.
  2. Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
  3. Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.
  4. Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens.

 


Mango & Kiwi with Fresh Lime Zest

 

Kiwi and mango get a burst of citrus flavor in this easy fruit salad recipe.

 

Dietary Info: Dairy-Free | Egg Free| Nut-Free | Soy Free | High Fiber | Gluten-Free

Health Info: Heart Healthy | Diabetic Appropriate

 

 

Ingredients

  • 1 ripe but firm kiwi, diced
  • ½ cup diced ripe but firm mango
  • ½ teaspoons lime zest

Directions

  • Toss kiwi and mango with lime zest. Serve at room temperature or cold.

 


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