Blood Pressure Control Foods

Jazzed Up Yogurt

You'll Need:

• 1/3 cup Greek plain yogurt
• 1/4 to 1/2 of a banana sliced
• 2 to 4 walnuts chopped and added to yogurt
• A pinch of cinnamon added to yogurt
• A light drizzle of maple syrup or honey

Directions:

• Combine all ingredients and enjoy!

White Beans and Olive Oil Salad

You'll Need:

• 1/2 cup cooked Cannellini beans (or white beans of choice)
• 1/2 tablespoon olive oil
• 1/2 teaspoon lemon juice
• Diced red onion
• Diced green pepper
• Fresh parsley or other herb of choice
• Pinch of salt
• Pepper

Directions:

• Combine all ingredients and enjoy!

Tuna Fish Lettuce Wraps

You'll Need:

• 1 can tuna
• 1 teaspoon Dijon mustard
• 1/2 tablespoon olive oil
• Diced tomato
• Diced white onion
• Pinch of dried oregano
• Lettuce for wraps

Directions:

• Combine first six ingredients, serve on lettuce wraps and enjoy!

Mushroom, Spinach Pasta

You'll Need:

• 2 - 3 tablespoons olive oil
• 1 cup of mushrooms
• 1 package of frozen spinach
• Pasta of choice
• Fresh herbs of choice
• 1 cup fresh tomato diced
• Parmesan cheese
• Salt to taste

Directions:

• On low heat, heat 1 tablespoon olive oil, garlic, then sauté mushrooms and spinach.
• Prepare pasta of choice. When prepared, add to sautéed vegetables. Add a bit more olive oil to make sure noodles are coated.
• Top with fresh herbs, tomato, and parmesan cheese.
• Add small amount of salt to taste.

Salad Dressing

You'll Need:

• 3 tablespoons olive oil
• 1 - 2 tablespoons of balsamic vinegar
• Salt and pepper
• 1/8 teaspoon brown mustard

Directions:

• Mix ingredients together and drizzle a small amount over the salad.

Avocado and tomato sandwich on whole grain bread

You'll Need:

• 1 tablespoon olive oil
• 1/2 tablespoon lemon juice
• Salad greens
• Carrots
• Cucumber
• Avocado
• Sliced tomato
• 2 pieces of whole grain bread

Directions:

• Mix together olive oil and lemon juice and pour on top of the salad greens, with carrots and cucumber.
• Place avocado, tomato, salad greens, carrots, and cucumber on 1 piece of whole grain bread. Top with another piece of bread to make a sandwich.

Roasted sweet potato

You'll Need:

• 1 sweet potato
• Olive oil
• Dried thyme

Directions:

• Preheat oven to 375°F.
• Chop up sweet potato.
• Toss sweet potato with olive oil and dried thyme.
• Roast in oven until consistency is soft but not mushy.

Mediterranean Halibut

You'll Need:

• Halibut
• Italian seasoning
• 1 tomato chopped
• 1 onion chopped
• Some Kalamata olives, pitted
• 4 tablespoons capers
• 4 tablespoons olive oil
• Lemon juice
• Salt and pepper to taste

Directions:

• Preheat oven to 350°F.
• Place halibut fillets on a large sheet of foil and season with Italian seasoning.
• Combine tomato, onion, olives, capers, olive oil, lemon juice, salt and pepper in a bowl. Spoon tomato mixture over the halibut.
• Carefully seal all the edges of the foil to create a large packet.
• Place the packet on a baking tray. Bake for 30 to 40 minutes or until the fish flakes easily with a fork.

Sautéed Dark Green, Leafy Veggie of Choice

You'll Need:

• Dark, Leafy Veggie
• Olive oil
• 1 clove of garlic minced

Directions:

• In a skillet heat up olive oil.
• Add garlic and veggie. Sauté until softened.

Greek Salad

You'll Need:

• 3 vine tomatoes, cut into chunks
• 1 medium red onion, sliced
• 1 medium cucumber cut into 1/4 inch pieces
• 3/4 cup black Kalamata olives
• Feta cheese sliced to your liking
• 1/4 cup extra virgin olive oil
• 3 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Directions:

• Combine vegetables in a bowl.
• In another small bowl, mix oil, vinegar, and oregano. Pour over vegetables and season with salt and pepper to taste.
• In another small bowl, mix oil, vinegar, and oregano. Pour over vegetables and season with salt and pepper to taste.

Caesar Salad Topped with Grilled or Seared Ahi Tuna

You'll Need:

• 1/2 tablespoon Dijon mustard
• 1/2 tablespoon white wine vinegar
• 1 tablespoon mayonnaise
• 3 cloves garlic
• 1/4 cup olive oil
• Salt
• Pepper
• 1/8 to 1/4 teaspoon lemon juice (optional)
• Anchovy fillets, minced (to your liking)

For the Salad You'll Need:

• Romaine lettuce, chopped
• Freshly grated Parmesan cheese
• Croutons

Directions:

• Place garlic into food processor or blender and run until minced.
• Next add the white wine vinegar, mustard, mayonnaise and a pinch of salt. Mix thoroughly.
• Then, in a steady stream add the olive oil.
• Finally, add in the anchovy.
• Remove from blender add salt, pepper and lemon juice if desired.
• Combine salad with dressing and parmesan cheese. Plate and serve topped with croutons and fixings of choice.

Caprese Salad

You'll Need:

• Tomatoes, cut into 1/4-inch thick slices
• 1/2 pound fresh mozzarella 1/4-inch thick slices
• 20 to 30 leaves (about 1 bunch) fresh basil
• Olive oil for drizzling
• Salt and pepper
• Balsamic Vinegar for drizzling

Directions:

• Layer basil on plate, top with tomato and cheese slices.
• Drizzle with olive oil, balsamic vinegar, salt and pepper.

White Beans

You'll Need:

• Can of white beans
• Extra Virgin Olive Oil (EVOO)
• White wine vinegar
• Chicken Broth
• Salt and Pepper
• Oregano (optional)
• Cumin (optional)
• Tomato

Directions:

• Drain beans and add to pot. Add EVOO and about 1/2 as much white wine vinegar. Add chicken broth, salt, pepper, oregano, and cumin. Stir beans.
• Dice the tomato and add to bean mixture. Turn stove onto medium and let cook with a lid on it.

Salmon Patties

You'll Need:

• 14.5 ounce can of Salmon
• Salt and pepper
• EVOO (Extra Virgin Olive Oil)
• White wine vinegar
• Oregano
• Cayenne
• 1 egg
• Lemon Slice

Directions:

• Drain salmon. Flip can over into bowl and lift can. Remove skin and bones from salmon.
• Add egg. Add EVOO (approximately 1/2 to 1 tablespoon) and about 1/2 as much white wine vinegar. Add oregano, cayenne, salt and pepper. Mix together.
• Take mixture and form "hockey puck" sized patties and place on paper towel. If patty falls apart, squeeze excess water out of it and form patty again. Place a paper towel over the patties and pat them dry.
• Add EVOO to frying pan, just enough to coat the bottom and turn the stove to Medium/Medium high. Let the pan heat up.
• Once the pan has heated, add patties. Turn them once the bottoms have browned. Cook until both sides browned.
• Squeeze a lemon slice on patties once they are finished.

Roasted Acorn Squash

You'll Need:

• Acorn squash
• Olive oil
• Butter
• Salt
• Pepper

Directions:

• Preheat oven to 375F.
• Brush baking sheet with olive oil and place squash pieces with the skin side down.
• Bake until it can easily be pierced with a fork (about 40-50 minutes). Lightly brush with butter when they are done. Add salt and pepper to taste. Serve warm.

Swiss Chard, Pine Nuts, and Golden Raisins

You'll Need:

• 1 1/2 pounds Swiss chard
• 1/4 cup pine nuts, toasted
• 1/4 cup olive oil
• 1 medium onion, finely chopped
• 1/4 cup golden raisins
• 1 cup water
• Salt

Directions:

• Remove leaves from stems and coarsely chop stems and leaves keeping them separate.
• In a large pot, heat oil and cook onion until slightly soft and fragrant.
• Then add chard stems and cook, stirring occasionally, for approximately 2 minutes.
• Add raisins and 1/2 cup water and simmer, covered, until stems are softened, about 3 minutes. Add leaves and remaining 1/2 cup water and simmer, partially covered, stirring occasionally, until leaves are tender, about 3 minutes. Sprinkle with toasted pine nuts and season with salt.

Crème Brule

You'll Need:

• 1 tablespoon honey
• 1 tablespoon vanilla extract
• 1/4 teaspoon cinnamon
• 1 3/4 cups plain Greek yogurt
• 3 egg yolks
• 1/4 cup granulated sugar, plus additional for the top

Directions:

• Preheat oven to 325F.
• Combine all ingredients and mix until smooth.
• Divide mixture among small bowls or ramekins. Put the bowls into a roasting pan and fill the roasting pan with hot water until it comes half way up the sides of the bowls. Bake for 25-30 minutes.
• Take the bowls out of the pan and place them in the refrigerator to cool for at least 2 hours. Once it's chilled, remove from the fridge and sprinkle the top with a dusting of sugar.
• Using a kitchen blow torch, torch the tops until they become golden brown. If you don't have this, you can broil them in the oven but watch closely so they don't burn. Let cool for a few minutes before serving.

Spinach Salad

You'll Need:

• Bag of spinach
• Apricot or fruit of choice
• Feta cheese
• Crushed walnuts

Directions:

• Combine all ingredients and top with a homemade salad dressing.

Mushroom Soup

You'll Need:

• 2 pounds assorted mushrooms(such as crimini, portabello, shitake, morel, chanterelle, and domestic).
• 2 shallots finely chopped
• 2 garlic cloves, minced or pressed
• 1 1/2 quarts chicken, beef or vegetable stock
• 1 teaspoon thyme
• 1/4 cup dry sherry
• 1/4 cup butter or olive oil
• Chopped parsley for garnish
• Salt and pepper to taste

Directions:

• Clean and dry mushrooms, slice thinly
• Simmer stock with sherry, thyme, salt and pepper.
• Heat butter or oil in a large sauté pan.
• Sauté the mushrooms, shallots and garlic until wilted.
• To serve: ladle stock into bowls and divide mushrooms among bowls.
• Garnish with parsley.

Fish Souvlaki

You'll Need:

• 2 1/2 tablespoons fresh lemon juice
• 1 1/4 teaspoons dried oregano
• 1/4 cup olive oil
• 3/4 teaspoon salt
• 6 garlic cloves, minced
• 1 pound white fish of choice (ex. moonfish, halibut, mahi-mahi), cut into 1-inch pieces.

Directions:

• Mix the first 5 ingredients in a sealed.Add the fish, and seal. Shake container to combine. Marinate fish in refrigerator for 30 minutes, turning once. Remove fish from marinade.
• Heat a pan coated lightly coated with some of the marinade over medium-high heat. Add fish and cook until fish is cooked through. Serve on pita bread with sliced tomato or on top of a salad.

Sautéed Zucchini and Onions

You'll Need:

• 1 cup mushrooms sliced
• 1 cup zucchini sliced
• 2 tablespoons olive oil
• 1 - 2 cloves of garlic minced
• Salt and pepper to taste
• 1/2 sliced onion

Directions:

• Heat oil in saucepan. Add the onion and cook until translucent.
• Add zucchini and cook for another 5 minutes.
• Add the garlic and cook until fragrant, about 30 seconds.
• Add salt and pepper taste.