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Often high blood pressure and high cholesterol go hand in hand increasing the risk of cardiovascular disease. If you fall into one or the other of these categories - heads up. You can make tasty changes in your diet and help yourself live a better quality life. Find a recipe or two to include in your regular repertoire for a healthier you. Recipes are from the Eating Well website.
Southwestern Corn & Black Bean Salad
Here's a great make-ahead dinner--and leftovers are welcome for lunch the next day. If you make it ahead, don't add the salt and pepper until just before serving. That way, the salt won't render the vegetables soggy and the pepper won't lose its bite. Make It a Meal: Scoop up this salad with warm corn tortillas.
Ingredients
* 3 large ears of corn, husked
* 1/3 cup pine nuts
* 1/4 cup lime juice
* 2 tablespoons extra-virgin olive oil
* 1/4 cup chopped fresh cilantro
* 1/2 teaspoon salt
* Freshly ground pepper, to taste
* 2 15-ounce cans black beans, rinsed
* 2 cups shredded red cabbage, (see Tip)
* 1 large tomato, diced
* 1/2 cup minced red onion
Preparation
1. Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
2. Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
3. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Broccoli, Cannellini Bean & Cheddar Soup
White beans pureed into this broccoli soup make it extra creamy so you don't need heaps of cheese to do the job. Serve with a crunchy whole-grain roll and a glass of winter ale.
Ingredients
* 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
* 1 cup water
* 1 pound broccoli crowns, trimmed and chopped (about 6 cups)
* 1 14-ounce can cannellini beans, rinsed
* 1/4 teaspoon salt
* 1/4 teaspoon ground white pepper
* 1 cup shredded extra-sharp Cheddar cheese
Preparation
1. Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 1 minute.
2. Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.
White Beans, Spinach & Tomatoes over Parmesan Toasts
Three words describe this dish to a T: comforting, simple and fast.
* 4 thick slices country-style whole-wheat bread
* 1/4 cup freshly grated Parmesan cheese
* 2 tablespoons extra-virgin olive oil
* 4 cloves garlic, chopped
* 4 medium plum tomatoes, chopped
* 1 15-ounce can white beans, rinsed
* 1 10-ounce bag baby spinach
* 1/2 teaspoon freshly ground pepper
* 1/4 teaspoon salt
* 1/2 cup vegetable broth
* 1/4 cup sliced fresh basil, or 2 tablespoons prepared pesto
Preparation
1. Preheat oven to 450°F.
2. Top bread with Parmesan, place on a baking sheet and bake until the bread is crispy and the cheese is melted, 5 to 7 minutes.
3. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in tomatoes and beans and cook, stirring often, until the tomatoes are beginning to soften and the beans are heated through, 2 to 4 minutes.
Stir in spinach, pepper, salt and broth and cook, stirring constantly, until the spinach is just wilted, 2 to 3 minutes. Remove from the heat and stir in basil (or pesto). Spoon the bean-and-spinach mixture over the Parmesan toasts and serve hot.
Southwestern Rice & Pinto Bean Salad
The slightly chewy texture of ruddy-red Wehani rice makes it perfect for salads. Serve it mounded on a bed of Boston lettuce or curly frisée.
Ingredients
* 1 cup Wehani brown rice, (see Note) or brown basmati rice
* 2-2 1/2 cups water
* 2 teaspoons cumin seeds, or 1 teaspoon ground cumin
* 1/4 cup extra-virgin olive oil
* 1/4 cup sherry vinegar
* 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
* 1 large clove garlic, crushed and peeled
* 1/4 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 2 15-ounce cans pinto beans, rinsed
* 8 scallions, trimmed and sliced (about 1 1/2 cups)
* 1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)
Preparation
1. Combine rice and water (2 cups water if using brown basmati) in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.
2. Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.
3. Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.