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If you’re looking for a tasty, nutritious way to manage high blood pressure, this Mediterranean-inspired salad is a perfect choice. Packed with heart-healthy ingredients like Brussels sprouts, kale, and avocado, this recipe not only tastes great but also supports your journey to healthier blood pressure levels. Plus, it’s easy to prepare and can be made ahead of time for quick meals throughout the week.
To Make Ahead
For meal prepping, refrigerate the dressing and salad (excluding the avocado and chickpeas) separately for up to four days. Add the dressing, chickpeas, and avocado just before serving to ensure everything stays fresh and crisp.
Why This Recipe Is Great for Blood Pressure
This salad is more than just a delicious meal—it’s a powerhouse of nutrients that can help lower blood pressure:
- Brussels Sprouts & Kale: Both are rich in fiber, potassium, and antioxidants, which are known to support heart health and reduce blood pressure.
- Tahini Sauce: Made from sesame seeds, tahini is high in healthy fats and contains magnesium, a mineral that plays a crucial role in regulating blood pressure.
- Roasted Chickpeas: These provide plant-based protein and fiber, keeping you full while also contributing to lower cholesterol levels.
- Avocado: A great source of heart-healthy monounsaturated fats and potassium, avocado helps to regulate blood pressure by balancing sodium levels in the body.
>>> Dive into the heart-healthy and delicious world of the Mediterranean Diet with these highly recommended cookbooks.
![The Mediterranean Dish: 120 Bold and Healthy Recipes You'll Make on Repeat: A Mediterranean Cookbook [Spiral-bound] Suzy Karadsheh](https://m.media-amazon.com/images/I/61ENHjTcDUL._SL500_.jpg)
Crispy Chickpea, Kale, and Brussels Sprout Mediterranean Salad for Healthy Blood Pressure
Prep time: 10 minutes
Cook time: 10 minutes
Serves: 4 servings
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Ingredients
1 (9 to 10 ounce) package shredded or shaved Brussels sprouts
4 cups chopped kale
1/2 cup Tahini Sauce with Lemon & Garlic
1 cup roasted chickpea snacks with sea salt
1 medium avocado, pitted and quartered
Instructions
- Prepare the Greens: Divide the Brussels sprouts and kale among four single-serving lidded containers, with about 3 1/2 cups of greens in each. Seal the containers and refrigerate them for up to four days.
- Portion the Sauce: Transfer 2 tablespoons of tahini sauce into each of four small lidded containers. Refrigerate the sauce for up to four days.
- Assemble the Salad: Just before serving, drizzle one portion of tahini sauce over the greens in each container. Toss well to coat the vegetables evenly.
- Add Toppings: Top each salad with 1/4 cup roasted chickpeas and one-quarter of an avocado.
Nutrition Information (Per Serving) – 1 salad & 2 Tbsp. tahini sauce
Calories: 337
Total Fat: 20g
Saturated Fat: 3g
Sodium: 366mg
Total Carbohydrates: 31g
Sugars: 3g
Dietary Fiber: 13g
Protein: 12g
Magnesium: 48mg
Potassium: 633mg
Incorporating this Mediterranean salad into your diet is a simple yet effective way to support your heart health and manage high blood pressure. With its nutrient-rich ingredients and easy preparation, you can enjoy a delicious meal that aligns with your health goals. Try this recipe today, and take a step towards a healthier, happier you!
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