Quinoa Avocado Salad
Protein-packed quinoa with creamy avocado and fresh veggies.
Ingredients: 1 cup cooked quinoa, 1 avocado, 1/2 cup cherry tomatoes, 2 tbsp olive oil, 1 tbsp lime juice
Categories: Vegetarian
Welcome to Healthy Recipes
Mushroom & Spinach Risotto (No Cream)
Creamy, elegant risotto made lighter with olive oil instead of butter.
Ingredients: 1 cup Arborio rice, 2 cups low-sodium vegetable broth, 1 cup mushrooms, sliced, 2 cups spinach leaves, 1 onion, finely chopped, 2 cloves garlic, minced, 2 tsp olive oil, 2 tbsp nutritional yeast or grated parmesan, Pinch of black pepper
Categories: Vegetarian
Mediterranean Stuffed Bell Peppers
Colorful peppers filled with a quinoa, olive, and herb mix — a real crowd-pleaser.
Ingredients: 4 bell peppers, halved and seeded, 1 cup cooked quinoa, 1/4 cup Kalamata olives, chopped, 1/4 cup feta cheese (optional), 1 tomato, diced, 2 tbsp olive oil, 1 tsp dried oregano, Pinch of salt and pepper
Categories: Heart Disease
Eggplant & Chickpea Curry
A fragrant, mildly spiced curry with a creamy tomato base — hearty yet light.
Ingredients: 1 medium eggplant, diced, 1 cup cooked chickpeas, 1 onion, chopped, 2 cloves garlic, minced, 1 tsp grated ginger, 1 cup crushed tomatoes, 1 tsp curry powder, 1/2 tsp turmeric, 1 tsp olive oil, Fresh coriander for garnish
Categories: High Cholesterol • Blood Pressure
Baked Salmon with Quinoa & Spinach
Omega-3s from salmon and potassium from quinoa/spinach make this a BP-friendly meal.
Ingredients: 2 salmon fillets, 1 tsp olive oil, 1 cup cooked quinoa, 2 cups fresh spinach, 1 tbsp lemon juice, Pinch of black pepper
Categories: Blood Pressure
Garlic & Lemon Steamed Broccoli
Magnesium and antioxidants from broccoli help relax blood vessels naturally.
Ingredients: 2 cups broccoli florets, 2 cloves garlic, minced, 1 tbsp lemon juice, 1 tsp olive oil, Pinch of black pepper
Categories: Blood Pressure • Vegetarian
Sweet Potato & Black Bean Tacos
Potassium-rich sweet potatoes and fiber-packed beans help regulate blood pressure.
Ingredients: 2 small sweet potatoes, diced, 1 cup canned black beans, rinsed, 1 tsp olive oil, 1 tsp cumin, 1/2 tsp smoked paprika, Whole-grain tortillas, 1/2 avocado, sliced, Fresh cilantro leaves
Categories: Blood Pressure • Vegetarian
Oats & Berry Breakfast Bowl
Whole grains and antioxidants make this a heart-friendly start to the day.
Ingredients: 1/2 cup rolled oats, 1 cup unsweetened almond milk (or skim milk), 1/2 cup blueberries, 1/2 cup strawberries, sliced, 1 tbsp chia seeds, 1 tsp honey (optional)
Categories: High Cholesterol • Heart Disease
Grilled Salmon with Garlic Spinach
Rich in omega-3s, antioxidants, and leafy greens — a perfect heart-healthy dinner.
Ingredients: 2 salmon fillets, 2 tsp olive oil, 2 cloves garlic, minced, 2 cups fresh spinach leaves, 1 tbsp lemon juice, Pinch of salt and pepper
Categories: High Cholesterol • Heart Disease
Mediterranean Lentil Salad
A fiber-rich salad with lentils, tomatoes, cucumber, and herbs.
Ingredients: 1 cup cooked lentils, 1 cucumber, 1 cup cherry tomatoes, 1/4 red onion, 2 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Heart Disease • Blood Pressure
Salmon & Veggie Stir-Fry
Quick, flavorful, and rich in omega-3s that help lower bad cholesterol.
Ingredients: 2 salmon fillets (skin removed, cut into cubes), 1 cup broccoli florets, 1 cup sliced bell peppers, 1 small carrot, thinly sliced, 2 tbsp low-sodium soy sauce, 1 tbsp olive oil, 1 tsp fresh ginger, grated, 1 tsp sesame seeds (optional)
Categories: High Cholesterol
Garlic Spinach & Quinoa Bowl
Packed with fiber and plant protein, great as a light lunch or dinner.
Ingredients: 1 cup cooked quinoa, 2 cups fresh spinach leaves, 2 cloves garlic, minced, 1 tsp olive oil, 1 tbsp lemon juice, Pinch of salt and pepper
Categories: High Cholesterol