High blood pressure can be very dangerous. It can cause heart disease or stroke. The foods that we eat play a very important role in how high or healthy our blood pressure is. High blood pressure is often caused by a diet rich in processed meats like bacon, sausage, and lunch meat, salty foods, fatty meats, fried food, whole milk dairy products, and an excess of butter and margarine.
Plant-based foods are much healthier for maintaining your blood pressure, so we put together a list of eight recipes from our Food Monster App that will help you maintain healthy blood pressure during the holidays. Enjoy!
1. Roasted Beet Noodles with Pesto and Baby Kale
A creamy vegan pesto sauce over Roasted Beet Noodles with some baby kale for a bit of crunch and earthiness. This recipe by Alissandra Maffucci comes together so effortlessly and can be easily customized, depending on your appetite. The beet pairs well with the pesto here and the kale ties everything together for more texture and flavor. Plus, it’s elegant, whole, unprocessed, and fresh.
2. Power Bread with Sunflower Seeds, Flax, Sesame, and Pumpkin Seeds
You do not need to be an experienced baker for Selva Wohlgemuth‘s delicious nutrient-dense Power Bread, and you will not have a kitchen covered from head to toe in flour. All you need is a food processor, a bowl, your baking tins, and just 15 minutes of your time.
3. Roasted Veggie Moroccan Tagine
Source: Roasted Veggie Moroccan Tagine
What’s not to love about perfectly roasted veggies, delicious rich tomato, and harissa gravy in the theatre of the Tagine? Susie Garden‘s recipe was inspired by my travels in Morocco, and it’s super easy to make back home, with or without a tagine to cook it in.
Gratitude: Plant-Based Thanksgiving Cookbook
No other holiday captures the spirit of home cooking the way Thanksgiving does. This is why you need the ultimate Thanksgiving cookbook, One Green Planet’s Gratitude: Plant-Based Recipes to Create your own Thanksgiving Tradition! In the cookbook, you’ll find our 100 most popular plant-based thanksgiving recipes like Soft Baked Pumpkin Doughnuts, Spiced Apple Cake with Cashew Frosting, Sweet Potato Chocolate Pudding with Nut Crumble Topping, Cinnamon Apple Hand Pies, and hearty entrees like Roast Root Vegetable Stack With Dukkah, Vegducken: Butternut Squash Stuffed With Eggplant, Zucchini, and a Mushroom Lentil Stuffing, and Seitan Roast With Sausage and Pear Stuffing and Apple Cider Gravy and so much more!
4. Nutritious Chili Salad
Source: Nutritious Chili Salad
Most vegetables can be eaten raw for maximum nutrition. But there are exceptions, like tomatoes. One key nutrient of tomatoes is lycopene, which is one of the rare antioxidants that happen to increase when heated. Therefore the tomatoes are heated with the beans in this Nutritious Chili Salad, but everything else is raw. Ida Hemmingsson-Holl‘s recipe has lots of greens (the healthiest one can eat), lots of heated lycopene (tomatoes), good fats from the avocado, inflammation-busting raw onion, garlic and ginger, and good proteins in the beans.
5. 4-Ingredient Pistachio Nice Cream
In a world of chocolate and vanilla, Pistachio ice Cream can be tough to come across. Luckily, you can make your own at home using only four ingredients! This recipe by Aryane Héroux-Blais is made using vanilla non-dairy milk, frozen bananas, avocado, and raw pistachios, but you would never guess that because the texture is strikingly similar to gelato. Finally, for a cute soft-serve ice cream shape, use a pastry piping bag to make swirls!
6. Kale Salad With Chili Lime Roasted Squash and Garlic Sriracha Vinaigrette
Plenty of veggies make the dish so much more interesting and fun. Linda Wagner‘s Kale Salad has a lot of components and will take a little prep time but it is so worth it. The flavors complement each other so nicely!
7. Veggie Quinoa Bowl
Source: Veggie Quinoa Bowl
Jesse Jane Lee‘s Veggie Quinoa Bowl is so yummy and filling it will leave meat lovers without room for seconds. It contains a mix of crunchy raw veggies, protein-packed nuts, seeds, tofu, and quinoa and is topped off with an addicting creamy vegan sauce. You can play around with the recipe by mixing up the veggies, grains, nuts, and seeds, with whatever you have on hand.
8. Mexican Black Bean Soup
Source: Mexican Black Bean Soup
- 5 Food and Wellness Habits to Follow if You Have High Blood Pressure
- 10 Plant-Based Foods to Encourage Healthy Blood Pressure
- How a Plant-Based Diet Can Naturally Lower Blood Pressure
- How a Plant-Based Diet Can Reduce High Blood Pressure and Cognitive Decline
- 15 Plant-Based Recipes with Blood Pressure Lowering Ingredients
Learn How to Cook Plant-Based Meals at Home
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.
For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster App which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- The Ultimate Guide to Plant-Based Nutrition
- Plant-Based Nutrition Resources
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
Easy Ways to Help the Planet:
- Eat Less Meat: Download Food Monster, the largest plant-based recipe app on the App Store to help reduce your environmental footprint, save animals and get healthy. You can also buy a hard or soft copy of our favorite vegan cookbooks.
- Reduce Your Fast Fashion Footprint: Take the initiative by standing up against fast fashion pollution and supporting sustainable and circular brands like Tiny Rescue that are raising awareness around important issues through recycled zero-waste clothing designed to be returned and remade over and over again.
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- Sign a Petition: Your voice matters! Help turn petitions into victories by signing the latest list of must-sign petitions to help people, animals, and the planet.
- Stay Informed: Keep up with the latest news and important stories involving animals, the environment, sustainable living, food, health, and human interest topics by subscribing to our newsletter!
- Do What You Can: Reduce waste, plant trees, eat local, travel responsibly, reuse stuff, say no to single-use plastics, recycle, vote smart, switch to cold water laundry, divest from fossil fuels, save water, shop wisely, donate if you can, grow your own food, volunteer, conserve energy, compost, and don’t forget about the microplastics and microbeads lurking in common household and personal care products!