FOX4: FAME: Foods that can help lower high blood pressure
Amid the COVID-19 pandemic, cardiologists are seeing more patients with high blood pressure due to stress and unhealthy eating.
Lucas Schubert, Nutritional Coordinator with Saint Luke's Mid America Heart Institute and the Food As Medicine Everyday (FAME) program, talked to FOX4 about what foods you can eat to help lower your numbers.
Food as Medicine Everyday (FAME) is a 12-week program offering nutrition education classes on a variety of topics to help improve diet and lifestyle. You’ll learn simple techniques to cook tasty, nutritious meals. Saint Luke’s Muriel I. Kauffman Women’s Heart Center is a founding member of the Food as Medicine Institute Alliance.
Lucas shares how to make Rainbow Quinoa Salad, a recipe that can help lower blood pressure, below.
Rainbow Quinoa Salad
Ingredients:
- 1 cup quinoa, dry
- 2 cups water
- 2 cups chopped spinach
- 2 cans black beans, drained & rinsed
- 1 cup frozen corn, thawed
- 1 red bell pepper, diced
- 2 medium tomatoes, diced
- 5 green onions, chopped
- 1/4 cup chopped cilantro
- 1 avocado, diced
Dressing ingredients:
- 1/2 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 1/4 cup lime juice
- 1 teaspoon salt
- 1 teaspoon cumin
- 1/8 teaspoon chili powder
- Black pepper to taste
Directions:
- To prepare the quinoa: Add 1 cup of quinoa and 2 cups of water in a medium saucepan. Bring to a boil. Reduce heat to simmer, cover, and cook for 12 to 15 minutes, until water is absorbed. Remove from heat.
- Add chopped spinach on top of quinoa, cover with a lid, and let sit for 5 minutes.
- While quinoa is cooking, mix the black beans, corn, bell pepper, tomatoes, green onions, and chilantro in a separate bowl and gently stir.
- In a separate bowl, whist together the dressing ingredients.
- Fold the quinoa into the bean mixture. Slowly add the dressing. Stir until mixed well.
- Add diced avocado and enjoy.
Servings: 6
