This one-dish meal features quinoa, which is not only a complete protein but also an excellent source of magnesium, a mineral that’s often deficient in people with hypertension. Herbes de Provence is available in the spice section of most supermarkets and specialty food stores. Read More
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Fish is a great source of omega-3 fatty acids, which can help lower blood pressure and maintain healthy cholesterol levels. Spinach provides a dose of free-radical-fighting beta-carotene, plus relaxing magnesium. Read More
This colorful salad can be a starter for four or a meal for two. The baked tortilla strips add a satisfying low-fat crunch and the black beans are a good source of cholesterol-regulating fiber and lean protein. The avocado dressing is loaded with good fats and blood-pressure-lowering potassium. Read More
To capture the elegant and complex flavor of this sauce, use the very best ingredients you can afford—and these humble winter vegetables will satisfy the most discerning guest. The sauce is also terrific on grilled chicken or drizzled atop fluffy scrambled eggs. Read More
This healthy makeover of a soul food classic offers the rich spicy flavor of lean chicken sausage. The white beans benefit from a layering of flavors, with various vegetables added at different times in the cooking process. Combined with a whole grain like brown rice, these beans provide a virtually fat-free protein.