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  4. 20 Mediterranean Diet Dinners for High Blood Pressure

20 Mediterranean Diet Dinners for High Blood Pressure

February 24, 2020
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Finding recipes that help manage high blood pressure just got easier with these Mediterranean diet-inspired dinners. Recipes like Lamb & Eggplant Ragu and Roasted Salmon with Smoky Chickpeas & Greens are low in sodium and saturated fat, which is great for healthier blood pressure. These recipes also contain at least 20% or more of the recommended daily value of potassium, a heart-healthy nutrient. With dinners like this, following a high blood pressure diet with Mediterranean flair will be easy and delicious.

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Lemon-Herb Salmon with Caponata & Farro

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Dig into your farmers' market haul to cook this colorful and healthy Mediterranean diet dinner recipe that's packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine.Ā Source: EatingWell Magazine, July/August 2017

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Grilled Beef & Vegetable Kebabs

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These easy grilled beef & vegetable kebabs are not only delicious--they're economical too. Tri-tip is an inexpensive and flavorful cut of beef that takes beautifully to cooking over an open flame. Thread it onto skewers with colorful veggies and marinate for up to eight hours before cooking on the grill or over your campfire. Either way, it's a healthy and tasty summer meal.Ā Source: Eatingwell.com, July 2019

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Grilled Eggplant & Tomato Pasta

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The combination of slightly smoky grilled eggplant and sweet tomatoes is delightful. The eggplant-tomato mixture served over whole-wheat pasta with fresh basil and a bit of salty cheese makes an easy, healthy weeknight dinner.Ā Source: EatingWell Magazine, July/August 2019

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Chickpea & Quinoa Buddha Bowl

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It seems Buddha bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!Ā Source: EatingWell.com, August 2017

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Chicken Souvlaki Kebabs with Mediterranean Couscous

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Fennel adds a nice flavoring to the marinade in this Mediterranean-inspired chicken souvlaki dish. The kabobs are perfectly paired with a veggie-packed, yogurt-dressed Israeli couscous.Ā Source: Diabetic Living Magazine

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Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.Ā Source: EatingWell Magazine, March/April 2018

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Garlic Roasted Salmon & Brussels Sprouts

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Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.Ā Source: EatingWell Magazine, November/December 2011

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Lemon-Roasted Vegetable Hummus Bowls

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Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.Ā Source: EatingWell.com, December 2019

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Grilled Fish with Peperonata

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This healthy grilled fish dish is made for easy summertime entertaining. The peperonata can be made in advance and reheated while you grill the fish.Ā Source: EatingWell Magazine, June 2019

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Lamb & Eggplant Ragu

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Lamb and eggplant are combined in dishes throughout the Mediterranean. Together they deliver a complex, hearty, earthy flavor that's truly satisfying. In this dish, toasted pine nuts and tangy feta cheese are excellent accents.

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Simple Grilled Salmon & Vegetables

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Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.Ā Source: EatingWell.com, July 2018

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Charred Shrimp & Pesto Buddha Bowls

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These shrimp and pesto Buddha bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.Ā Source: EatingWell.com, June 2019

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Striped Bass with Tomato Relish

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A simple relish of summer-fresh tomatoes adds color and vitamin C to this fish entree-for-four. For an amazing selection of high quality ripe heirloom tomatoes, check out your local farmers' market.Ā Source: Diabetic Living Magazine

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Mediterranean Brisket

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Take the hassle out of entertaining and use your slow cooker to make this delicious brisket at your next dinner party.Ā Source: Diabetic Living Magazine

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Seared Scallops with White Bean Ragu & Charred Lemon

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This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.Ā Source: EatingWell Magazine, September 2019

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Shaved Artichoke Salad with Shrimp

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Venice was built on saltwater marshes in the 6th century, and many local crops like the city's Sant'Erasmo artichokes, have a delicate taste of the sea. For this healthy salad artichokes are sliced thin--a great use for a mandolin if you have one--and served raw. When paired with the sweet-salty shrimp the combo evokes the flavors of the lagoon. For tender and tasty results, buy the smallest, freshest artichokes you can find.Ā Source: EatingWell Magazine, March 2020

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Slow-Cooker Chicken & White Bean Stew

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This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.Ā Source: EatingWell Magazine, January/February 2019

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One-Pot Garlicky Shrimp & Spinach

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Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.Ā Source: EatingWell.com, December 2018

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Turkish Seared Tuna with Bulgur & Chickpea Salad

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This healthy tuna recipe combines many of Turkey's most beloved foods and flavors--fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.Ā Source: Diabetic Living Magazine, Fall 2019

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Spicy Fish Kabobs

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Low in fat and delicately flavored, halibut grills up moist and tender in these orange-accented kabobs.Ā Source: Diabetic Living Magazine

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1 of 20 Lemon-Herb Salmon with Caponata & Farro
2 of 20 Grilled Beef & Vegetable Kebabs
3 of 20 Grilled Eggplant & Tomato Pasta
4 of 20 Chickpea & Quinoa Buddha Bowl
5 of 20 Chicken Souvlaki Kebabs with Mediterranean Couscous
6 of 20 Roasted Salmon with Smoky Chickpeas & Greens
7 of 20 Garlic Roasted Salmon & Brussels Sprouts
8 of 20 Lemon-Roasted Vegetable Hummus Bowls
9 of 20 Grilled Fish with Peperonata
10 of 20 Lamb & Eggplant Ragu
11 of 20 Simple Grilled Salmon & Vegetables
12 of 20 Charred Shrimp & Pesto Buddha Bowls
13 of 20 Striped Bass with Tomato Relish
14 of 20 Mediterranean Brisket
15 of 20 Seared Scallops with White Bean Ragu & Charred Lemon
16 of 20 Shaved Artichoke Salad with Shrimp
17 of 20 Slow-Cooker Chicken & White Bean Stew
18 of 20 One-Pot Garlicky Shrimp & Spinach
19 of 20 Turkish Seared Tuna with Bulgur & Chickpea Salad
20 of 20 Spicy Fish Kabobs

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20 Mediterranean Diet Dinners for High Blood Pressure
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