Recipes to Lower High Blood Pressure - Hypertension

Bean & Cashew Stir-fry

Serves 4

• 3 tbsp sunflower oil
• 1 onion, peeled and finely chopped
• 1 celery stalk, trimmed and chopped
• 2.5cm / 1 inch piece fresh root ginger, peeled and grated
• 2 garlic cloves, peeled and crushed
• 1 red chili, deseeded and finely chopped
• 175g / 6oz fine French beans, trimmed and halved
• 175g / 6oz mangetout, sliced diagonally into 3
• 75g / 3oz unsalted cashew nuts
• 1 tsp brown sugar
• 125ml / 4 fl oz vegetable stock
• 2 tbsp dry sherry
• 1 tbsp light soy sauce
• 1 tsp red wine vinegar
• freshly ground black pepper
• freshly chopped coriander, to garnish

Method :

• Heat a wok or large frying pan, add the oil and, when hot, add the onion and celery and stir-fry gently for 3-4 minutes or until softened.
• Add the ginger, garlic and chili to the wok and stir-fry for 30 seconds. Stir in the French beans and mangetout together with the cashew nuts and continue to stir-fry for 1-2 minutes, or until the nuts are golden brown.
• Dissolve the sugar in the stock, then blend with the sherry, soy sauce and vinegar. Stir into the bean mixture and bring to the boil. Simmer gently, stirring occasionally for 3-4 minutes, or until the beans and mangetout are tender but still crisp and the sauce has thickened slightly. Season to taste with pepper. Transfer to a warmed serving bowl or spoon on to individual plates. Sprinkle with freshly chopped coriander and serve immediately.

Chunky Halibut Casserole

Serves 6

• 1 tbsp olive oil
• 2 large onions, peeled and sliced into rings
• 1 red pepper, deseeded and roughly chopped
• 450g / 1lb potatoes, peeled
• 450g / 1lb courgettes, trimmed and thickly sliced
• 2 tbsp plain flour
• 1 tbsp paprika
• 2 tsp vegetable oil
• 150ml fish stock
• 400g can chopped tomatoes
• 2 tbsp freshly chopped basil
• freshly ground black pepper
• 450g / 1lb halibut fillet, skinned and cut into 2.5cm / 1 inch cubes
• sprigs of fresh basil, to garnish
• freshly cooked rice, to serve

Method :

• Heat the oil in a large saucepan, add the onions and pepper and cook for 5 minutes, or until softened.
• Cut the peeled potatoes into 2.5cm / 1 inch cubes, rinse lightly and shake dry, then add them to the onions and pepper in the saucepan. Add the courgettes and cook, stirring frequently, for a further 2-3 minutes.
• Sprinkle the flour, paprika and vegetable oil into the saucepan and cook, stirring continuously, for 1 minute. Pour in the stock and the chopped tomatoes, and bring to the boil.
• Add the basil to the casserole, season to taste with pepper and cover. Simmer for 15 minutes, then add the halibut and simmer very gently for a further 5-7 minutes, or until the fish and vegetables are just tender.
• Garnish with basil sprigs and serve immediately with freshly cooked rice.

Salmon with Herbed Potatoes

Serves 4

• 450g / 1lb baby new potatoes
• freshly ground black pepper
• 4 salmon steaks, each weighing about 175g / 6oz
• 1 carrot, peeled and cut into fine strips
• 175g / 6oz asparagus spears, trimmed
• 175g / 6oz sugar snap peas, trimmed
• juice and finely grated rind of 1 lemon
• 1 tbsp olive oil
• 4 large sprigs of fresh parsley

Method :

• Preheat the oven to 190*C/375*F/Gas Mark 5, about 10 minutes before required. Parboil the potatoes in lightly salted boiling water for 5-8 minutes until they are barely tender. Drain and reserve.
• Cut out four pieces of baking parchment paper, measuring 20.5cm / 8 inches square, and place on the work surface. Arrange the parboiled potatoes on top. Wipe the salmon steaks and place on top of the potatoes.
• Place the carrot strips in a bowl with the asparagus spears, sugar snaps and grated lemon rind and juice. Season to taste with salt and pepper. Toss lightly together.
• Divide the vegetables evenly between the salmon parcels. Drizzle the top of each parcel with olive oil and add a sprig of parsley.
• To wrap a parcel, lift up two opposite sides of the paper and fold the edges together. Twist the paper at the other two ends to seal the parcel well. Repeat with the remaining parcels.
• Place the parcels on a baking tray and bake in the preheated oven for 15 minutes. Place an unopened parcel on each plate and open just before eating.

 

Pad Thai-Style Stir-Fried Noodles

Serves 4

• 225g / 8oz flat rice noodles
• 2 tbsp vegetable oil
• 225g / 8oz boneless chicken breast, skinned and thinly sliced
• 4 shallots, peeled and thinly sliced
• 2 garlic cloves, peeled and finely chopped
• 4 spring onions, trimmed and diagonally cut into 5cm / 2 inch pieces
• 350g / 12oz fresh white crab meat or tiny prawns
• 75g / 3oz fresh bean sprouts, rinsed and drained
• 2 tbsp preserved or fresh radish
• 2-3 tbsp roasted peanuts, chopped (optional)
  
  For the sauce :
• 2 tbsp Thai fish sauce (nam pla)
• 2-3 tbsp rice vinegar or cider vinegar
• 1 tbsp chili bean or oyster sauce
• 1 tbsp toasted sesame oil
• 1 tbsp light brown sugar
• 1 red chili, deseeded and thinly sliced

Method :

• To make the sauce, whisk all the sauce ingredients in a bowl and reserve. Put the rice noodles in a large bowl and pour over enough hot water to cover. Leave to stand for about 15 minutes until softened. Drain and rinse, then drain again.
• Heat the oil in a wok over a high heat until hot, but not smoking. Add the chicken strips and stir-fry constantly until they begin to color. Using a slotted spoon, transfer to a plate. Reduce the heat to medium-high.
• Add the shallots, garlic and spring onions and stir-fry for 1 minute. Stir in the rice noodles, then the reserved sauce and mix well.
• Add the reserved chicken strips with the crab meat or prawns, bean sprouts and radish and stir well. Cook for about 5 minutes, stirring frequently, until heated through. If the noodles begin to stick, add a little water.
• Turn into a large, shallow serving dish and sprinkle with the chopped peanuts, if using. Serve immediately.

 

Rice with Squash & Sage

Serves 4-6

• 450g / 1lb butternut squash
• 2 tbsp olive oil
• 1 small onion, peeled and finely chopped
• 3 garlic cloves, peeled and crushed
• 2 tbsp freshly chopped sage
• 1 liter / 1 ½ pints vegetable stock
• 450g / 1lb Arborio rice
• 50g / 2oz pine nuts, toasted
• freshly snipped chives, to garnish
• freshly ground black pepper

Method :

• Peel the squash, cut in half lengthways and remove the seeds and stringy flesh. Cut the remaining flesh into small cubes and reserve.
• Heat the wok, add the oil and heat until bubbling, then add the onion, garlic and sage and stir-fry for 1 minute.
• Add the squash to the wok and stir-fry for a further 10-12 minutes, or until the squash is tender. Remove from the heat.
• Meanwhile, bring the vegetable stock to the boil and add the rice. Cook for 8-10 minutes, or until the rice is just tender but still quite wet.
• Add the cooked rice to the squash mixture. Stir in the pine nuts and season to taste with pepper. Garnish with snipped chives and serve immediately.