8 Plant Based Recipes To Maintain Your Blood Pressure During The Holidays

The holidays are a joyous time filled with festivities, but they can also bring stress, rich feasts, and elevated blood pressure for many of us. If you’re looking to maintain a balanced diet during the holiday season while taking care of your heart health, these plant-based recipes might just be the answer. Packed with wholesome ingredients and flavorful combinations, these dishes are not only delicious but also gentle on your blood pressure. Try these 8 plant-based recipes and savor the holidays without compromising your well-being.

Title: 8 Plant-Based Recipes To Maintain Your Blood Pressure During The Holidays

Ingredients:
1. 1 cup quinoa
2. 2 cups low-sodium vegetable broth
3. 1 can chickpeas, drained and rinsed
4. 1 red bell pepper, diced
5. 1 small red onion, finely chopped
6. 2 cloves garlic, minced
7. 1 teaspoon smoked paprika
8. 1 teaspoon cumin
9. Salt and pepper to taste
10. 1 avocado, sliced
11. Fresh cilantro, for garnish

Instructions:
1. In a saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until quinoa is cooked and fluffy.
2. In a large skillet, sauté the red bell pepper, red onion, and garlic over medium heat until softened.
3. Add the chickpeas, smoked paprika, cumin, salt, and pepper to the skillet. Cook for an additional 5-7 minutes, allowing the flavors to meld together.
4. Once the quinoa is ready, fluff it with a fork and transfer it to a large mixing bowl.
5. Add the sautéed vegetable mixture to the quinoa and gently toss to combine.
6. Serve the quinoa salad in bowls, topped with sliced avocado and fresh cilantro for a burst of freshness.

Title: Creamy Butternut Squash Soup

Ingredients:
1. 1 medium butternut squash, peeled, seeded, and cubed
2. 1 tablespoon olive oil
3. 1 small yellow onion, diced
4. 2 cloves garlic, minced
5. 1 teaspoon ground ginger
6. 1/2 teaspoon cinnamon
7. 4 cups vegetable broth
8. Salt and pepper to taste
9. Coconut milk, for garnish
10. Fresh chives, for garnish

Instructions:
1. Preheat the oven to 400°F (200°C). Place the cubed butternut squash on a baking sheet, drizzle with olive oil, and roast for 30-35 minutes, or until tender and lightly caramelized.
2. In a large pot, heat olive oil over medium heat. Add the diced onion and garlic, cooking until fragrant and translucent.
3. Stir in the ground ginger and cinnamon, allowing the spices to bloom for a minute.
4. Add the roasted butternut squash and vegetable broth to the pot. Bring to a simmer and cook for 15-20 minutes.
5. Using an immersion blender or a regular blender, purée the soup until smooth and creamy.
6. Season with salt and pepper to taste.
7. Serve the creamy butternut squash soup hot, drizzled with coconut milk and garnished with fresh chives for an elegant touch.

Title: Spiced Roasted Carrots With Tahini Drizzle

Ingredients:
1. 1 lb. carrots, peeled and sliced into sticks
2. 2 tablespoons olive oil
3. 1 teaspoon ground cumin
4. 1/2 teaspoon ground coriander
5. 1/4 teaspoon smoked paprika
6. Salt and pepper to taste
7. 2 tablespoons tahini
8. 1 tablespoon lemon juice
9. Water, as needed
10. Sesame seeds, for garnish

Instructions:
1. Preheat the oven to 400°F (200°C). Place the carrot sticks on a baking sheet, drizzle with olive oil, and toss to coat evenly.
2. Sprinkle cumin, coriander, smoked paprika, salt, and pepper over the carrots, ensuring they are well seasoned.
3. Roast the carrots in the oven for 20-25 minutes, or until tender and slightly caramelized.
4. In a small bowl, whisk together tahini, lemon juice, and water until smooth and drizzle consistency.
5. Transfer the roasted carrots to a serving platter, drizzle with tahini sauce, and sprinkle sesame seeds on top for added crunch and flavor.

Enjoy these plant-based recipes to support your blood pressure and nourish your body with wholesome ingredients during the festive holiday season. Happy cooking and happy holidays!