Cabbage leaves filled with rice, herbs, and lean meat, baked in tomato sauce.
Ingredients: 8 cabbage leaves, 1 cup cooked rice, 200g lean ground turkey, 1 onion, 2 cups tomato sauce, 1 tsp oregano, 1 tbsp olive oil
Categories: High Cholesterol • Heart Disease
Japanese-style eggplant roasted with a savory miso glaze.
Ingredients: 2 large eggplants, 2 tbsp miso paste, 1 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp mirin, 1 tsp ginger, 1 tsp sesame seeds
Categories: High Cholesterol • Heart Disease • Blood Pressure
Salmon fillets baked with a crust of breadcrumbs, parsley, and lemon zest.
Ingredients: 2 salmon fillets, 1/2 cup whole-grain breadcrumbs, 2 tbsp parsley, 1 tbsp lemon zest, 2 tbsp olive oil, Pinch of salt and pepper
Categories: Heart Disease • Blood Pressure
Rich in omega-3s, this salmon and spinach combo makes fried rice both tasty and heart-friendly.
Ingredients: 2 cups cooked brown rice, 150g salmon fillet, cut into cubes, 2 cups fresh spinach, 2 cloves garlic, minced, 1 tbsp olive oil, 1 tbsp low-sodium soy sauce
Categories: High Cholesterol • Heart Disease
Fluffy couscous with mixed vegetables and herbs.
Ingredients: 1 cup cooked couscous, 1/2 cup bell peppers, 1/2 cup cucumber, 1 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Blood Pressure • Vegetarian
A refreshing salad with spinach, berries, and nuts.
Ingredients: 2 cups spinach, 1/2 cup blueberries, 1/2 cup strawberries, 2 tbsp walnuts, 1 tbsp balsamic vinegar
Categories: Vegetarian
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
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
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
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