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If you’re looking for a heart-healthy recipe that fits seamlessly into a Mediterranean diet, this Sweet Potato and Kale Salad is a fantastic choice. Packed with nutritious ingredients and a flavorful peanut dressing, it’s not only easy to make but also beneficial for managing high blood pressure. Here’s why this recipe is perfect for your dietary needs and how you can make it at home.
Why This Recipe is Great for Lowering Blood Pressure
- Sweet Potatoes – Sweet potatoes are a rich source of potassium, which is crucial for regulating blood pressure levels. Potassium helps balance sodium levels in the body, reducing the strain on your heart and blood vessels.
- Kale – Kale is loaded with antioxidants, vitamins, and minerals. It’s particularly high in potassium and magnesium, both of which support healthy blood pressure levels. Plus, kale’s fiber content aids in digestion and overall heart health.
- Olive Oil – Extra-virgin olive oil, a staple of the Mediterranean diet, is known for its heart-healthy fats. It contains monounsaturated fats and antioxidants that help reduce inflammation and improve cardiovascular health.
- Peanuts – Unsalted peanuts add a nice crunch and are a good source of healthy fats, protein, and magnesium, which can contribute to maintaining a healthy blood pressure.
Mediterranean Sweet Potato and Kale Salad: A Delicious Way to Lower Blood Pressure
Prep Time: 15 minutes
Total time: 45 minutes
Serves: 4 servings
Ingredients
1 pound sweet potatoes (about 2 medium), scrubbed and cut into 1-inch cubes
1 ½ teaspoons extra-virgin olive oil
¼ teaspoon kosher salt
⅛ teaspoon ground pepper
½ cup Peanut Dressing
6 cups chopped curly kale
2 cups shredded cooked chicken breast (see Tip)
¼ cup chopped unsalted peanuts
Instructions
- Preheat Oven: Preheat your oven to 425°F. Line a rimmed baking sheet with foil and lightly coat with cooking spray.
- Prepare Sweet Potatoes: Toss the sweet potato cubes with olive oil, salt, and pepper in a large bowl. Arrange them in a single layer on the prepared baking sheet.
- Roast Sweet Potatoes: Roast the sweet potatoes for about 20 minutes, turning once, until they are tender and lightly browned. Set aside to cool.
- Prepare Containers: Transfer 2 tablespoons of peanut dressing into each of 4 small lidded containers and refrigerate.
- Assemble Salads: Divide the kale among 4 single-serving containers. Top each with one-fourth of the roasted sweet potatoes and ½ cup shredded chicken. Seal the containers and refrigerate.
- Serve: Just before serving, drizzle each salad with the portion of peanut dressing and toss to coat. Top with chopped peanuts.
Nutrition Information (Per Serving) – 1 container
Calories: 393
Total Fat: 15g
Saturated Fat: 3g
Sodium: 746mg
Total Carbohydrates: 32g
Sugars: 8g
Dietary Fiber: 6g
Protein: 30g
Magnesium: 77mg
Potassium: 746mg
Tips for Perfecting Your Salad
- Cook Chicken in Advance: For convenience, you can use pre-cooked shredded chicken or cook it yourself. Season it with a bit of salt and pepper for added flavor.
- Make Ahead: This salad can be prepared in advance and stored in the refrigerator for up to 4 days, making it an excellent option for meal prepping.
Enjoying a Heart-Healthy Meal
This Mediterranean Sweet Potato and Kale Salad is not just delicious; it’s also an excellent choice for managing high blood pressure. With its combination of fiber-rich sweet potatoes, nutrient-packed kale, and heart-healthy olive oil, you’ll be nourishing your body and enjoying every bite.
Feel free to experiment with the recipe by adding other veggies or protein sources that fit your taste and dietary needs. Enjoy your healthy, flavorful salads and take a step towards better heart health today!
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