Healthy High-Blood Pressure Recipes

This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal--just leave the mixture in the refrigerator overnight to firm up.

This Bolognese sauce recipe is adapted from Marcella Hazan's Essentials of Classic Italian Cooking. We swap out the beef and pork for button mushrooms to keep this traditional comfort food vegan yet weighty with umami flavor. And while some recipes call for red wine, this recipe sticks with Hazan's white wine selection.

This one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce.

Preparing this spice-seared salmon recipe is a joy for the senses! Rubbing salmon with spices creates a light, delicious main course. Serve this recipe with roasted potatoes or brown rice. If you have leftover salmon, serve it on top of a simple salad for a satisfying lunch the next day.

Keep the mess to minimum with this easy sheet-pan dinner. Cherry tomato halves roast alongside salmon fillets and make a delicious topping combined with olives, garlic and thyme in this easy fuss-free dinner.

This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.

Roasted portobello mushrooms stand in for pizza crust in these comforting individual "pizzas." An easy arugula side salad makes a vibrant accompaniment.

Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.

Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!

Corned beef is brisket that has been pickled in spices for days. You can buy it ready-to-cook or corn your own at home, but both are serious sodium bombs, packing more than 500 mg per 3-ounce serving--nearly 25% of the recommended daily limit. For this healthier pressure cooker corned beef and cabbage, we start with a plain brisket and add seasonings ourselves to control the salt level. We also opt for a flat-cut end of brisket, instead of the thicker point cut, as it has less fat, making it easier to slice when cooked. An electric pressure cooker, such as an Instant Pot, is absolutely key to this recipe, allowing you to cook the brisket in one hour--as opposed to three hours or more in the oven. It also lets you sear and roast in one device, saving cleanup time.

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.

In this gluten-free turkey burger recipe, lean ground turkey stands in for ground beef, and portobello mushrooms produce a juicy, flavorful alternative to the traditional bun. Melted Swiss cheese, sliced tomato and arugula top off this delicious low-carb dinner!

Shrimp and grits are stuffed inside bell peppers and baked in this healthy stuffed peppers recipe. Add the optional hot sauce if you want to give the filling some kick. Look for bell peppers--use any color--with even bottoms, so that they stand upright on their own when they're cooked.

In this chicken and asparagus recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal. This is one quick dinner recipe you'll be returning to again and again.

If you love nachos, these cauliflower tacos are for you. Topping roasted cauliflower with beans, chicken and cheese makes a flavorful nacho-style filling for this healthy taco recipe.

How to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it's a fun presentation.

In this healthy corned beef and cabbage recipe, we cut back the sodium but kept the classic flavor profile of this St. Patrick's Day staple. An Instant Pot (or other multicooker) tenderizes the beef quickly, making this easy to pull off even on a weeknight.

Your Instant Pot (or other multicooker) cuts hours off the cooking time of this Hungarian beef stew recipe. This Instant Pot goulash, a saucy dish flavored with caraway and smoked paprika, is served over whole-wheat egg noodles that cook while your multicooker works its magic. It's comfort food at its best!

This slow-cooker chicken Marsala recipe gets its full flavor from plenty of mushrooms and fragrant shallots. Whole-wheat pasta soaks up the rich sauce. Round it out with a simple green salad for a comforting healthy dinner.

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).