Recipes
Chapter 4: Delicious Recipes for Bringing Down High Blood Pressure
Note that some of these recipes call for egg substitute wherever
possible to reduce cholesterol. However, these recipes have been
kitchen-tested and they taste great!
Many of these recipes are delicious with my FlavorDoctor. FlavorDoctor
is an excellent way to simplify cooking. When you see a † next to a
spice or flavoring in the recipes, just substitute one or more shakes to
your taste of FlavorDoctor for the spice(s) marked by the †.
To find out more information and to order FlavorDoctor, visit http://www.YourOptimumHealth.net
Appetizers
| Pupusas Revueltas with Chicken 1 pound ground chicken 1 tbsp vegetable oil ½ pound low-fat mozzarella cheese, grated ½ small onion, finely diced 1 garlic clove, minced † 1 medium green pepper, seeded and minced 1 small tomato, finely chopped ½ tsp FlavorDoctor 5 cups instant corn flour (masa harina) 6 cups water
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Each serving provides: Calories: 294 Total fat: 6 g Saturated fat: 3 g Monounsaturated Fat 2 g Polyunsaturated Fat 1.5 g Cholesterol: 31 mg Sodium: 211 mg Potassium: 339 mg Carbohydrates: 41 g Sugar: 7 g Total fiber: 4 g Protein: 17 g Iron: 2 mg Magnesium: 79 mg Calcium: 149 mg Vitamin A (IU) IU Vitamin C 8 mg Vitamin D 0 µg |
| Spicy and Sweet Meatballs Non-fat vegetable cooking spray ¼ cup onion, chopped 1 pound lean ground beef 1/3 cup fine dried breadcrumbs ¼ cup fresh parsley, chopped 1/3 tsp nutmeg † ¼ cup liquid non-dairy creamer 1 egg white, beaten ½ cup cranberries, finely chopped 2 tsp dry mustard † 1/3 tsp cayenne pepper † ½ cup grape jelly 1 tsp lemon juice
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Each serving provides: Calories: 106 Total fat: 2 g Saturated fat: 0.5 g Monounsaturated Fat 0.7 g Polyunsaturated Fat 0 g Cholesterol: 20 mg Sodium: 55 mg Potassium: 156 mg Carbohydrates: 12 g Sugar: 2 g Total fiber: 0.5 g Protein: 9 g Iron: 1 mg Magnesium: 11 mg Calcium: 12 mg Vitamin A (IU) 7 IU Vitamin C 2 mg Vitamin D 0 µg |
| Curtido Cabbage Salvadore 1 medium head cabbage, chopped 2 small carrots, grated 1 small onion, sliced ½ tsp dried, red pepper (optional) ½ tsp oregano † 1 tsp olive oil 1 tsp FlavorDoctor 1 tsp brown sugar ¼ cup vinegar ½ cup water
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Each serving provides: Calories: 41 Total fat: 1 g Saturated fat: 0 g Monounsaturated Fat 0.5 g Polyunsaturated Fat <1 g Cholesterol: 0 mg Sodium: 293 mg Potassium: 375 mg Carbohydrates: 6 g Sugar: <1 g Total fiber: 1.5 g Protein: 1 g Iron: 0.5 mg Magnesium: 10 mg Calcium: 27 mg Vitamin A (IU) 516 IU Vitamin C 14 mg Vitamin D 0 µg |
| Mexican Pozole 2 lb lean beef, cubed* 1 tbsp olive oil 1 large onion, chopped 1 clove garlic, finely chopped† ¼ tsp FlavorDoctor 1/3 tsp black pepper † ¼ cup cilantro † 1 can (15 oz) stewed tomatoes 2 oz tomato paste (no added salt) 1 can (1 lb 13 oz) hominy
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Each serving provides: Calories: 253 Total fat: 10 g Saturated fat: 3 g Monounsaturated Fat 2.5 g Polyunsaturated Fat <1 g Cholesterol: 48 mg Sodium: 328 mg Potassium: 420 mg Carbohydrates: 18 g Sugar: 4 g Total fiber: 2 g Protein: 22 g Iron: 6.5 mg Magnesium: 30 mg Calcium: 29 mg Vitamin A (IU) 25 IU Vitamin C 4 mg Vitamin D 0.2 µg |
| Spicy Marinated Shrimp Bowl 5 pounds fresh large shrimp, peeled and de-veined ½ cup olive oil ½ cup white or red vinegar 1 ½ tsp lemon peel, finely shredded ¼ cup lemon juice 2 tbsp tomato paste (no added salt) 3 garlic cloves, minced † ½ tsp FlavorDoctor ¼ tsp cayenne pepper † 1 tsp black pepper † ½ tsp white pepper, ground †
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Each serving provides: Calories: 231 Total fat: 9 g Saturated fat: 1.5 g Monounsaturated Fat 5.5 g Polyunsaturated Fat 1.5 g Cholesterol: 229 mg Sodium: 265 mg Potassium: 369 mg Carbohydrates: 2.5 g Sugar: 0 g Total fiber: 0 g Protein: 30 g Iron: 3.8 mg Magnesium: 58 mg Calcium: 82 mg Vitamin A (IU) 88 IU Vitamin C 6 mg Vitamin D 5.5 µg |
| Black-Eyed Pea Salsa 1 15-ounce can black-eyed peas, rinsed, and drained ¼ cup thinly sliced green onion (2) ¼ cup red sweet pepper, chopped 2 tbsp canola oil 2 tbsp cider vinegar 1 to 2 fresh jalapeno peppers, seeded and chopped ¼ tsp black pepper † 2 cloves garlic, minced † In a bowl, combine all ingredients, cover, and chill overnight. Yield: 4 servings (1/2 cup per serving) |
Each serving provides: Calories: 174 Total fat: 7 g Saturated fat: 0.5 g Monounsaturated Fat 4 g Polyunsaturated Fat 2 g Cholesterol: 0 mg Sodium: 147 mg Potassium: 507 mg Carbohydrates: 24 g Total fiber: 5 g Protein: 3.5 g Iron: 1.6 mg Magnesium: 61 mg Calcium: 146 mg Vitamin A (IU) 135 IU Vitamin C 22 mg Vitamin D 0 µg |
| Roasted Red Pepper Hummus 1 16-ounce can chickpeas 2 tbsp tahini 1 tbsp lemon juice 2-3 cloves garlic, pressed or crushed† ½ cup roasted red pepper 1 ½ tsp cumin † 1 tsp coriander ¼ tsp cayenne pepper † ½ tsp FlavorDoctor fresh ground pepper to taste †
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Each serving provides: Calories: 160 Total fat: 5 g Saturated fat: 0.5 g Monounsaturated Fat 1.5 g Polyunsaturated Fat 2 g Cholesterol: 0 mg Sodium: 103 mg Potassium: 394 mg Carbohydrates: 23 g Sugar: 4 g Total fiber: 6 g Protein: 7 g Iron: 2.5 mg Magnesium: 55 mg Calcium: 47 mg Vitamin A (IU) 41 IU Vitamin C 14 mg Vitamin D 0 µg |
| Gazpacho 3 medium tomatoes, peeled, chopped ½ cup cucumber, seeded, chopped ½ cup green pepper, chopped 2 green onions, sliced 2 cup low-sodium vegetable juice cocktail 1 tbsp lemon juice ½ tsp basil, dried † ¼ tsp hot pepper sauce † 1 clove garlic, minced †
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Each serving provides: Calories: 52 Total fat: <1 g Saturated fat: <1 g Monounsaturated Fat 0 g Polyunsaturated Fat <1 g Cholesterol: 0 mg Sodium: 41 mg Potassium: 514 mg Carbohydrates: 12 g Sugar: 1 g Total fiber: 2 g Protein: 2 g Iron: 1 mg Magnesium: 15 mg Calcium: 47 mg Vitamin A (IU) 178 IU Vitamin C 62 mg Vitamin D 0 µg |
| Pesto Pita Bites 1 cups fresh basil leaves, packed † ¼ cup olive oil 2 garlic cloves, finely minced † 1 whole pita bread 2-3 tbsp Parmesan cheese
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Each serving provides: Calories: 224 Total fat: 14 g Saturated fat: 2.5 g Monounsaturated Fat 10 g Polyunsaturated Fat 1.5 g Cholesterol: 2.5 mg Sodium: 150 mg Potassium: 654 mg Carbohydrates: 20 g Sugar: 6 g Total fiber: 8.5 g Protein: 5.5 g Iron: 9 mg Magnesium: 89 mg Calcium: 428 mg Vitamin A (IU) 174 IU Vitamin C 11.5 mg Vitamin D 0 µg |
BREADS
| Hawaiian Bread 1/3 cup sugar 1/3 cup margarine ½ cup egg substitute 2 cup flour 3 tsp baking powder 1 cup crushed pineapple (in its own juice), drained 6 maraschino cherries, chopped
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Each serving provides: Calories: 140 Total fat: 2 g Saturated fat: 0.5 g Monounsaturated Fat 0.5 g Polyunsaturated Fat 1 g Cholesterol: <1 mg Sodium: 51 mg Potassium: 87 mg Carbohydrates: 26 g Sugar: 10 g Total fiber: 1 g Protein: 3.5 g Iron: 1.2 mg Magnesium: 8.5 mg Calcium: 12 mg Vitamin A (IU) 47.8 IU Vitamin C 2 mg Vitamin D <1 µg |
| Raspberry Streusel Muffins 1 1/3 cup flour 1 ½ tsp baking powder 1 cup fresh or frozen raspberries ¼ cup margarine ½ cup sugar ¼ cup egg substitute ½ cup liquid non-dairy creamer ¼ cup brown sugar ¼ cup flour 2 tbsp margarine 2 tsp cinnamon
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Each serving provides: Calories: 122 Total fat: 2 g Saturated fat: 0.5 g Monounsaturated Fat 0.5 g Polyunsaturated Fat 1 g Cholesterol: <1 mg Sodium: 81 mg Potassium: 53 mg Carbohydrates: 23 g Sugar: 6 g Total fiber: 1 g Protein: 1.8 g Iron: 1 mg Magnesium: 5.5 mg Calcium: 37 mg Vitamin A (IU) 28.5 IU Vitamin C 2 mg Vitamin D <1 µg |
| Zucchini Bread ¾ cup egg substitute 1 ½ cup sugar 1 cup applesauce 2 cup unpeeled zucchini, shredded 1 tsp vanilla 2 cup flour ¼ tsp baking powder 1 tsp baking soda 1 tsp cinnamon ½ tsp ginger 1 cup unsalted chopped nuts
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Each serving provides: Calories: 200 Total fat: 4.5 g Saturated fat: <1 g Monounsaturated Fat 1 g Polyunsaturated Fat 3 g Cholesterol: <1 mg Sodium: 108 mg Potassium: 118 mg Carbohydrates: 35 g Sugar: 12 g Total fiber: 1.5 g Protein: 5 g Iron: 1.3 mg Magnesium: 21.5 mg Calcium: 20 mg Vitamin A (IU) 29 IU Vitamin C 1.4 mg Vitamin D <1 µg |
| Whole Wheat Popovers 1 ¼ cup all-purpose flour ¾ cup whole wheat flour ¾ tsp FlavorDoctor 2 cup low-fat milk 1 cup egg substitute 2 tbsp. melted butter, cooled
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Each serving provides: Calories: 124 Total fat: 3 g Saturated fat: 1.5 g Monounsaturated Fat 1 g Polyunsaturated Fat 0.5 g Cholesterol: 7 mg Sodium: 151 mg Potassium: 275 mg Carbohydrates: 17 g Sugar: 5 g Total fiber: 1.3 g Protein: 3 g Iron: 1 mg Magnesium: 20 mg Calcium: 66 mg Vitamin A (IU) 87 IU Vitamin C 0.5 mg Vitamin D 0.6 µg |
| Blueberry Oat Bran Muffins 1 ½ cups oat bran 1 ½ cups all-purpose flour ½ cup packed brown sugar 2 tsp baking soda 2 tsp baking powder 1 tsp ground cinnamon ½ tsp salt 1 ? cups applesauce ½ cup egg substitute 2 tbsp canola oil 1 tsp vanilla extract 1 ½ cups blueberries ¼ ounce chopped pecans ½ cup low fat granola
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Each serving provides: Calories: 197 Total Fat: 4 g Saturated fat: 0.5 g Monounsaturated Fat 2 g Polyunsaturated Fat 1.5 g Cholesterol: <1 mg Sodium: 370 mg Potassium: 260 mg Carbohydrates: 40 g Sugar: 15 g Total fiber: 3.5 g Protein: 5.5 g Iron: 2 mg Magnesium: 40 mg Calcium: 72 mg Vitamin A (IU) 43 IU Vitamin C 2.8 mg Vitamin D <1 µg |
| Oatmeal Bread 4 cups all-purpose flour 1 package active dry yeast 1 ¾ cup water ? cup brown sugar 3 tbsp margarine 1 tsp salt ½ tsp cinnamon 2 cups rolled oats
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Each serving provides: Calories: 106 Total fat: 1 g Saturated fat: <1 g Monounsaturated Fat <1 g Polyunsaturated Fat 0.5 g Cholesterol: 0 mg Sodium: 60 mg Potassium: 115 mg Carbohydrates: 21 g Sugar: 11 g Total fiber: 1 g Protein: 2.5 g Iron: 1 mg Magnesium: 10.5 mg Calcium: 8 mg Vitamin A (IU) 6.74 IU Vitamin C 0 mg Vitamin D 0 µg |
English Muffin Bread
6 cups all-purpose flour
2 packages active dry yeast
¼ tsp baking soda
2 cups low fat milk
½ cup water
1 tbsp sugar
1 tsp salt
¾ cup cornmeal
- Grease 2 loaf pans and lightly sprinkle greased pans with cornmeal to coat bottoms and sides. Set pans aside.
- In a large mixing bowl, combine ½ of the flour, yeast, and baking soda; set aside.
- In a medium saucepan, heat and stir milk, water, sugar, and salt just until warm. Then stir milk mixture into flour mixture and stir in remaining flour.
- Divide dough in half and place in prepared loaf pans. Sprinkle tops with cornmeal. Cover and let rise in a warm place until double in size (~ 45 minutes).
- Preheat oven to 400°F. Bake about 25 minutes or until golden brown. Immediately remove from pans and cool on wire rack.
Yield: 2 loaves servings (12 servings per loaf)
