HIGH BLOOD PRESSURE MEAL PLAN AND RECIPES



Day 1 menu

Breakfast
1 whole-wheat bagel
2 tablespoons peanut butter
1 medium orange
1 cup fat-free milk
Coffee (decaffeinated or regular)
 
Lunch
Spinach salad made with:
  • 4 cups of fresh spinach leaves
  • 1 sliced pear
  • 1/2 cup canned mandarin orange sections
  • 1/4 cup unsalted peanuts
  • 2 tablespoons reduced-fat red wine vinaigrette
12 reduced-sodium wheat crackers
1 cup fat-free milk
 
Dinner
Herb-crusted baked cod (one 3-ounce serving)
1/3 cup brown rice pilaf
1/2 cup fresh green beans, steamed
1 sourdough roll (1*)
1 teaspoon trans fat-free margarine
1 cup fresh berries with chopped mint
Herbal iced tea

Day 2 menu

Snack (anytime)
1 cup light yogurt
4 vanilla wafers
 
Breakfast
1 cup fresh mixed fruits (melons, banana, apple, berries) topped with 1 cup light vanilla-flavored yogurt and 1 ounce walnuts (about a handful)
1 bran muffin
1 cup fat-free milk
Herbal tea
 
Lunch
Curried chicken wrap made with:
  • 1 medium flour tortilla
  • 1/3 cup cooked, chopped chicken
  • 1/2 cup chopped apple
  • 2 tablespoons fat-free mayonnaise
  • 1/2 teaspoon curry powder
1/2 cup (about 8) raw baby carrots
1 ounce unsalted dry roasted almonds (about a handful)
1 nectarine
1 cup fat-free milk
 
Dinner
Baked macaroni
3 cups mixed salad greens
1 tablespoon low-fat Caesar dressing
1 whole-wheat roll
1 teaspoon trans fat-free margarine
Sparkling water
Frozen fruit bar
Snack (anytime)
Trail mix made with:
  • 2 tablespoons raisins
  • 1 ounce unsalted mini twist pretzels (about 22)
  • 2 tablespoons sunflower seeds
  • Day 3 menu

    Breakfast
    1 cup old-fashioned cooked oatmeal topped with 1 tablespoon brown sugar
    2 slices whole-wheat toast
    2 teaspoons trans fat-free margarine
    1 banana
    1 cup fat-free milk
     
    Note: To further reduce sodium, don't add salt when cooking the oatmeal.
     
    Lunch
    Tuna salad made with:
    • 1/2 cup drained, unsalted water-packed tuna
    • 2 tablespoons fat-free mayonnaise
    • 15 grapes
    • 1/4 cup diced celery
    • Served on top of 1 1/2 cups romaine lettuce
    8 Melba toast crackers
    1 cup fat-free milk
     
    Dinner
    Beef and vegetable kebab (made with 3 ounces of beef)
    2 pineapple rings
    Cran-raspberry spritzer made with
    • 4 ounces cran-raspberry juice
    • 4 to 8 ounces sparkling water
  • Snack (anytime)
    1 cup light yogurt
    1 peach



  •  
    RECIPESBARLEY, BLACK BEAN AND AVO SALAD

    You Will Need
    1 cup carrot juice
    1/2 teaspoon thyme
    Salt to taste
    1/8 teaspoon cayenne
    1/2 cup quick-cooking barley
    3 tablespoons fresh lemon juice
    1 tablespoon olive oil
    1 can (19 ounces) black beans, rinsed and drained
    1 cup fresh diced tomatoes
    1/2 cup diced avocado

    What to Do
    1. Combine carrot juice, thyme, salt, and cayenne in medium saucepan. Bring to a boil over medium heat, add barley, and reduce to a simmer. Cover and cook until barley is tender, about 15 minutes.

    2. Meanwhile, whisk together lemon juice and oil in large bowl. Transfer barley and any liquid remaining in pan to bowl with lemon juice mixture; toss to coat.

    3. Add beans and tomatoes and toss to combine. Add avocado and gently toss. Serve at room temperature or chilled. For best flavor, remove from the refrigerator 20 minutes before serving.

    Some More Ideas
    • Make this salad with brown rice in place of barley. Add 1/2 cup reduced-sodium chicken broth to the carrot juice mixture. Add 1/2 cup rinsed brown rice, cover, and cook until the rice is tender, about 40 - 50 minutes.
    • Use red kidney or pinto beans instead of black beans.
    RICE PILAF WITH DRIED FRUITS AND ALMONDS
    You Will Need
    12 dried apricot halves
    1 tablespoon margarine
    1 medium onion, chopped
    1 cup jasmine or white rice
    1/4 teaspoon ground
    cardamom
    Salt to taste
    1/4 teaspoon pepper
    2 1/2 cups reduced-sodium
    chicken or vegetable broth
    1/2 cup golden raisins
    1/3 cup slivered almonds, toasted
    Fresh rosemary sprigs (garnish)

    What to Do
    1. Snip apricots with kitchen shears into small slivers (you need about 1/3 cup).

    2. Melt margarine in large nonstick saucepan over medium heat. Sauté onion, rice, cardamom, salt, and pepper until
    rice is toasted, about 8 minutes.

    3. Stir in broth, raisins, almonds, and apricots and bring to a boil. Reduce heat to medium-low. Cover and simmer until broth is absorbed, about 25 minutes. Remove from heat and let stand 5 minutes. Fluff with fork. Garnish with rosemary sprigs.

    Some More Ideas
    Savory rice pilaf: Use 1 cup brown rice instead of jasmine rice. Sauté 1 chopped green bell pepper along with the rice and onion and use 2 teaspoons fresh thyme and 1 teaspoon fresh rosemary instead of the cardamom. Use 1/3 cup toasted chopped pecans in place of the raisins, almonds, and apricots.You Will Need
    12 dried apricot halves
    1 tablespoon margarine
    1 medium onion, chopped
    1 cup jasmine or white rice
    1/4 teaspoon ground
    cardamom
    Salt to taste
    1/4 teaspoon pepper
    2 1/2 cups reduced-sodium
    chicken or vegetable broth
    1/2 cup golden raisins
    1/3 cup slivered almonds, toasted
    Fresh rosemary sprigs (garnish)

    What to Do
    1. Snip apricots with kitchen shears into small slivers (you need about 1/3 cup).

    2. Melt margarine in large nonstick saucepan over medium heat. Sauté onion, rice, cardamom, salt, and pepper until
    rice is toasted, about 8 minutes.

    3. Stir in broth, raisins, almonds, and apricots and bring to a boil. Reduce heat to medium-low. Cover and simmer until broth is absorbed, about 25 minutes. Remove from heat and let stand 5 minutes. Fluff with fork. Garnish with rosemary sprigs.

    Some More Ideas
    Savory rice pilaf: Use 1 cup brown rice instead of jasmine rice. Sauté 1 chopped green bell pepper along with the rice and onion and use 2 teaspoons fresh thyme and 1 teaspoon fresh rosemary instead of the cardamom. Use 1/3 cup toasted chopped pecans in place of the raisins, almonds, and apricots.
    BLUEBERRY SWIRL COFFEE CAKE
    You Will Need
    2 1/2 cups fresh or frozen blueberries
    1/3 cup packed light brown sugar
    1 teaspoon cinnamon
    1/2 cup (1 stick) margarine
    1 cup granulated sugar
    1 large egg
    1 large egg white
    1 tablespoon grated lemon zest
    2 1/2 cups self-rising flour
    1 1/4 cups reduced-fat (2%) milk

    What to Do
    1. Preheat oven to 350°F. Grease and flour 13 x 9-inch baking pan. Toss 2 cups blueberries, brown sugar, and cinnamon in small bowl until berries are coated.

    2. Cream margarine and granulated sugar in large bowl with electric mixer at high speed until light and fluffy, about 4 minutes. Add egg and egg white and beat 2 minutes. Beat in lemon zest. Reduce speed to low. Add flour alternately with milk, one-third at a time, stopping mixer occasionally to scrape bowl with rubber spatula. Do not overbeat.

    3. Spread half of batter into pan and sprinkle with blueberry mixture. Spoon remaining batter on top, spreading evenly. Swirl through batter several times with knife, then top with remaining blueberries.

    4. Bake until toothpick inserted in center comes out with moist crumbs clinging, 40–45 minutes. Cool in pan on wire rack 15 minutes. Cut into 16 equal pieces. Serve warm or at room temperature. 

    Some More Ideas
    • Fresh raspberries or sliced strawberries work equally well in this recipe.
    • Add orange zest in place of lemon zest and add 2 tablespoons fresh orange juice to the batter for more citrus flavor.

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