Recipes

Healthy Blood Pressure Meal Plan – Day 6

Breakfast (266 calories)
Banana Oatmeal
• 1/3 cup rolled oats, cooked in 2/3 cup milk
• 1 medium banana, sliced
Cook oats and top with banana and a pinch of cinnamon.

A.M. Snack (136 calories)
• 1 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

Lunch (308 calories)
Tuna & White Bean Salad
• 1/2 cup canned white beans, rinsed
• 2 1/2 oz. (about 1/4 cup) chunk light tuna in water, drained
• 8 cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1 Tbsp. red-wine vinegar
• 2 tsp. olive oil
• 2 cups mixed greens
Combine beans, tuna, tomatoes and cucumber. Toss with vinegar, oil and a pinch each of kosher salt and pepper. Serve over greens.

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

Dinner (440 calories)
• 1 1/2 cups Chicken Chili with Sweet Potatoes
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar, 2 tsp. olive oil and a pinch each of kosher salt and pepper.


Avocado & Shrimp Chopped Salad

The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for the creamy cilantro dressing.

Dietary Info: Gluten Free | Egg Free | High Fiber

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

Total Prep Time: 50 mins

Ingredients

Salad Dressing

  • 5 tablespoons reduced-fat sour cream
  • 3 tablespoons grapeseed oil or extra-virgin olive oil
  • 3 tablespoons cider vinegar
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon minced shallot
  • 2 cloves garlic, minced
  • ¾ teaspoon dry mustard
  • ¼ teaspoon kosher salt

Salad

  • 1 pound raw shrimp (21-25 per pound), peeled and deveined
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons finely grated lime zest
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper, plus more to taste
  • 2 ears corn, husked
  • 4 cups chopped romaine lettuce
  • ¾ cup finely chopped red cabbage
  • ¾ cup diced red bell pepper
  • ½ cup diced red onion
  • ½ cup assorted cherry tomatoes, chopped
  • ½ fennel bulb, halved again, thinly sliced
  • 1 avocado, diced
  • 2 slices crispy cooked bacon, diced

Directions

  1. To prepare dressing: Puree the dressing ingredients in a food processor or blender until smooth.
  2. To prepare shrimp & salad: Preheat grill to medium or heat a grill pan over medium heat.
  3. Toss shrimp with 2 teaspoons oil, lime zest, salt and ¼ teaspoon pepper.
  4. Grill corn, turning occasionally, until slightly charred, 6 to 10 minutes. Grill the shrimp, turning once, until cooked through, 3 to 5 minutes total. Transfer corn and shrimp to a cutting board. Cut the kernels off the cob. Chop the shrimp into bite-size pieces.
  5. Combine lettuce, cabbage, bell pepper, onion, tomatoes, fennel, avocado and bacon in a large bowl. Add the shrimp, corn and dressing; toss to coat. Season with pepper.

DIY grill basket: It’s best to use a grill basket when grilling small ingredients so they don’t fall into the fire. If you don’t have one, fold a 24-inch-long piece of heavy-duty foil in half and crimp up the edges to create a lip; this “basket” will prevent the food from sliding off the grates.

 

Healthy Blood Pressure Meal Plan – Day 5

Breakfast (288 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.
• 2 cups cubed cantaloupe

A.M. Snack (13 calories)
• 1/2 bell pepper, sliced

Lunch (336 calories)
Toaster-Oven Tostadas
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 1/2 cup corn
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
Top tortillas with beans, corn, bell pepper and cheese. Toast until the cheese begins to melt.

P.M. Snack (42 calories)
• 1/2 cup blueberries

Dinner (428 calories)
• 2 1/2 cups Avocado & Shrimp Chopped Salad
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted

Evening Snack (84 calories)
• 2 kiwis


Healthy Blood Pressure Meal Plan – Day 4

Breakfast (270 calories)
White Bean & Avocado Toast
• 1 slice whole-wheat bread, toasted
• 1/2 avocado, mashed
• 1/4 cup canned white beans, rinsed and mashed
Top toast with mashed avocado and white beans. Season with a pinch each of kosher salt, pepper and crushed red pepper.

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

Lunch (341 calories)
Green Salad with Chicken
• 2 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 2/3 cup Roasted Beet Salad
Combine ingredients and top with 2 tsp. each lemon juice and olive oil.

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

Dinner (472 calories)
Black Bean & Corn Tacos
• 2 corn tortillas, warmed
• 1/4 cup canned black beans, rinsed and mashed
• 1/2 cup corn
• 1/2 avocado, diced
• 1/4 cup salsa
Spread tortillas with beans. Top with corn, avocado and salsa.
• 2 cups mixed greens, topped with 1 Tbsp. lime juice, 2 tsp. olive oil and a pinch each of kosher salt and pepper.


Roasted Beet Salad

Walnuts, red onion and dill make this roasted beet salad recipe a fantastic accompaniment to chicken or topping for hummus. If you can’t find beets with greens attached, use 1 pound of beets and 8 ounces of chard leaves.

Dietary Info: Vegetarian | Vegan | Gluten Free | Low Calorie | Low Carb | Low Sodium

Health Info: Heart Healthy | Diabetic Friendly

Total Prep Time: 3 h 15 min

 

 

 

 

Ingredients

  • 1½ pounds baby beets with greens attached
  • 1 head garlic
  • 4 tablespoons extra-virgin olive oil, divided 
  • ¾ teaspoon kosher salt, divided
  • 1 cup distilled white vinegar
  • ¼ cup sugar
  • ½ cup finely chopped toasted walnuts
  • ¼ cup finely chopped red onion
  • ¼ cup chopped fresh dill

Directions

  1. Preheat oven to 325°F.
  2. Rinse beets well. Cut off the greens, then cut the leaves off the stalks. Set the leaves and stalks aside. Remove excess papery skin from garlic head without separating the cloves, then cut the head in half horizontally.
  3. Toss the beets, garlic, 2 tablespoons oil and ½ teaspoon salt in a small baking pan, such as a bread pan. Cover with foil. Roast until tender, 1 to 1¼ hours. Let cool slightly.
  4. Whisk vinegar and sugar in a medium bowl. Squeeze the garlic cloves out of their skins into the bowl. Peel and dice the beets; add to the bowl. Let marinate at room temperature for at least 2 hours and up to 1 day.
  5. Finely chop the beet stalks and very thinly slice the greens; place in a large bowl. Scoop the beets from the pickling liquid with a slotted spoon and add to the bowl. Drizzle the beet mixture with ¼ cup of the pickling liquid. Add walnuts, onion, dill, the remaining 2 tablespoons oil and ¼ teaspoon salt and gently toss to combine.

 

 

 


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


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