blood pressure

🥗 Mediterranean Quinoa Salad

Ingredients:

• 1 cup quinoa (rinsed)

• 2 cups water or low-sodium vegetable broth

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1/4 cup red onion, finely chopped

• 1/4 cup Kalamata olives (optional, rinse to reduce sodium)

• 1/4 cup chopped fresh parsley

• 1/4 cup feta cheese (optional, use low-sodium)

• 2 tbsp extra virgin olive oil

• Juice of 1 lemon

• 1 garlic clove, minced

• Black pepper to taste

Instructions:

1. Cook the quinoa: In a saucepan, combine quinoa and water (or broth). Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and let cool.

2. Make the dressing: In a small bowl, whisk olive oil, lemon juice, garlic, and black pepper.

3. Assemble the salad: In a large bowl, mix quinoa, vegetables, olives, and parsley. Pour the dressing over the salad and toss to combine.

4. Optional: Sprinkle feta cheese before serving.

Benefits for Blood Pressure:

• Quinoa: High in potassium and magnesium.

• Olive oil: Contains heart-healthy fats.

• Vegetables: Rich in antioxidants, fiber, and potassium.

• Low sodium: Controlled by using minimal or rinsed processed ingredients.