I first became aware of Atlanta registered dietitian nutritionist Nichole Dandrea-Russert earlier this year, when I wrote about her recent book — “The Fiber Effect: Stop Counting Calories and Start Counting Fiber for Better Health” (Hatherleigh Press, $15) — which makes the case that fiber can help regulate blood […]
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I first became aware of Atlanta registered dietitian nutritionist Nichole Dandrea-Russert earlier this year, when I wrote about her recent book — “The Fiber Effect: Stop Counting Calories and Start Counting Fiber for Better Health” (Hatherleigh Press, $15) — which makes the case that fiber can help regulate blood sugar, lower cholesterol, and create a healthy gut.
As an omnivore who tries to include more fruits and vegetables and less animal fat in my diet, what I really liked about Dandrea-Russert’s plant-based approach is that she emphasizes what to eat rather than what not to eat. Or as she puts it, “You’re adding things that are really good for you, and make you feel good.”
So far, I don’t have problems with blood sugar or cholesterol. But, like many members of my family, I do have high blood pressure. Though medication, exercise, and a diet that restricts sodium have mostly kept it in check, I wondered if Dandrea-Russert might have some ideas about adding foods that help regulate blood pressure.
As it turns out, she did. And not only that, she came up with some recipes that feature whole grains, which are packed with fiber and phytonutrients that lower blood pressure, along with spices, such as cumin and turmeric, that are not only anti-inflammatory, but add loads of flavor and color.
“I’m such a proponent of whole grains, if you can tolerate them, but there are other options, like quinoa, that are gluten-free,” Dandrea-Russert said. “There’s such a beautiful array of grains to choose from, and they all come with their own set of fibers and phytonutrients.
“I usually recommend that people just try a variety and have fun with them. For balance, vegetables should be half the plate, and then a whole-grain portion, and a protein portion. Including them all together is essential.”
Like many nutritionists, Dandrea-Russert also loves blueberries, because they’re delicious, and they contain plant pigments with compounds called anthocyanins.
“They’ve been shown to help with a variety of things,” she said. “They lower blood pressure by dilating blood vessels, they act as antioxidants, and they act as probiotics for gut bacteria. But it’s not just blueberries, it’s strawberries, blackberries, cherries, and even red onions and red cabbage. The deeper the hue, the more anthocyanins you’re going to get.”
When it comes to sweeteners for making desserts like whole-grain cobblers, Dandrea-Russert prefers maple syrup or date paste.
“I like to use maple syrup because it’s one of the least processed sugars, and it contains a lot of antioxidants, including several different phytonutrients,” she said. “And you don’t need a lot, so just a little bit can go a long way. Date paste is good because it’s a whole food source and it has lots of fiber and potassium.”
Bottom line, when it comes to lowering blood pressure, it is not just all about salt. Dandrea-Russert believes that fiber, healthy bacteria, and essential minerals, such as calcium, magnesium and potassium, are the key.
“Prebiotic fiber is the fiber that the healthy bacteria in our gut need to grow and thrive,” she explained. “Prebiotics and probiotics go hand-in-hand. But getting enough fiber is number one. Eating a variety of plant-based foods leads to less inflammation, and less inflammation leads to better control of blood pressure.”
RECIPES
These recipes with notes from registered dietitian nutritionist Nichole Dandrea-Russert feature delicious plant-based dishes that help lower blood pressure.
Cauliflower Chickpea Curry Bites with Mint Chutney
Not a veggie lover? One way to sneak them in is through restaurant-style crispy-on-the-outside and soft-on-the-inside bites. These bites are packed with fiber and phytonutrients that have been shown to lower blood pressure. Even the spices that make up the curry powder, namely cumin and turmeric, can reduce blood pressure with their anti-inflammatory effects. Watching sodium intake? Maintain the flavor, but lower the sodium content by reducing the salt in the bites and omitting the salt from the chutney.
- For the bites:
- 2 cups Yukon Gold or Red Gold potatoes, cubed
- 3/4 cup raw cashews
- 1 cup canned chickpeas
- 1 cup minced cauliflower
- 1/2 cup chopped green onion
- 1/2 cup chopped cilantro
- 2 tablespoons curry powder
- 1 tablespoon onion powder
- 1/2 teaspoon salt (optional or reduced by half)
- 1/4 teaspoon ground black pepper
- Heat oven to 400 degrees.
- In a large saucepan, add the potatoes and enough water to cover them. Heat on high and boil for 10 minutes or until potatoes are tender.
- Meanwhile, in a grinder or food processor, grind the cashews into a fine meal consistency.
- Once the potatoes are cooked, add them and the chickpeas into a large bowl. With a potato masher or fork, mash the potatoes and chickpeas until about 3/4 of the chickpeas are mashed. It’s OK to leave the rest whole. The potatoes should be fully mashed to help the bites stay together.
- Add the cashews, cauliflower, green onion, cilantro, curry powder, onion powder, salt and black pepper and mix together.
- Line a baking sheet with parchment paper.
- With a spoon, scoop out enough of the mixture to fit into your palm and form into mini bites, about 1 1/2-inch balls, then place each one on a baking sheet.
- Bake for 15 minutes, flip the bites and bake for an additional 15 minutes. Makes about 24 bites.
- 1/2 cup mint leaves
- 1/2 cup cilantro
- 2 small garlic cloves
- 1 tablespoon lemon juice
- 2 tablespoons jalapeno, minced
- 2 tablespoons water
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1/4 teaspoon salt (optional)
- Combine all ingredients in a small food processor or blender. Blend until a pesto-like consistency (tiny pieces of mint will remain). Taste and adjust seasoning with flavors of your choice (more lemon, salt, garlic, etc.).
Grains, Greens and Beets Bowl with Creamy Citrus Dressing
Grain bowls are a fun, delicious and easy way to eat a variety of plant-based foods that can lower blood pressure and optimize health. They’re also versatile. You can easily substitute your favorite whole grain for the quinoa or replace the veggies in this bowl with veggies you have on hand. Whole grains in general have been shown to reduce blood pressure, and most vegetables, from carrots to leafy greens to beets, have anti-inflammatory properties that help to lower blood pressure. Make your grains and dressing ahead of time and store them in the fridge for 1-2 days before making this dish to save on time.
- 2 cups chopped kale leaves, stems removed and leaves chopped
- 1 teaspoon olive oil
- Sprinkle of salt, plus more to taste (optional)
- 2 cups cooked quinoa
- 1 cup cooked lima beans
- 1 cup shredded carrots
- 1 cup shredded beets
- 1/4 cup diced red onion
- 2 tablespoons unsalted sunflower seeds
- Creamy Citrus Dressing (recipe follows)
- Ground black pepper, to taste
- Add the kale to a medium bowl. Drizzle with the olive oil and sprinkle with a little salt, if desired. With clean hands, massage the olive oil into the kale until the kale is tender, about 30 seconds. Set aside.
- Divide the quinoa between 2 serving bowls. Divide the kale, lima beans, carrots, beets and onions between the 2 bowls. Pour the desired amount of dressing over each bowl. Sprinkle each bowl with a tablespoon of sunflower seeds and salt and pepper, if desired. Serves 2.
Per serving: Per serving (bowl ingredients only, without dressing): 503 calories, 19 grams protein, 64 grams net carbohydrates, 18 grams fiber, 12.5 grams total fat (1 gram saturated), 350 milligrams sodium.
- 1 cup plant-based yogurt, unsweetened and unflavored
- 1/4 cup lemon juice
- 2 tablespoons chopped shallots
- 1 tablespoon maple syrup
- 1 tablespoon tahini
- 2 teaspoons Dijon mustard
- 1/4 teaspoon salt (optional)
- Add all ingredients to a blender or food processor and blend until creamy. Taste and adjust seasoning with flavors of your choice (more lemon for acidity, more yogurt for tang, more maple to tame the acidity, etc).
Per serving: Dressing per serving, 2 servings total: 144 calories, 6.5 grams protein, 12 grams net carbohydrates, 2.5 grams fiber, 7 grams total fat (1.5 grams saturated), 455 milligrams sodium (omit salt from dressing to decrease sodium content by 287 milligrams per serving).
Deep South Blueberry Cobbler
You’d never know that this delicious Deep South Blueberry Cobbler is good for you! It has the perfect blend of carbohydrate (blueberries and bananas), protein (hemp seeds and almond meal), fat (chia and hemp seeds), and fiber (oats, chia, blueberries and banana). So, while it’s meant to be a slightly sweet treat, it can easily substitute as a sustainable and satisfying morning breakfast or midafternoon snack. There are several ways this cobbler can lower blood pressure — from the anthocyanins in the blueberries, the fiber in the oats, omega-3s in the chia seeds, and phytonutrients in the lemon. Enjoy this knowing you’re treating your body well.
- For the filling:
- 3 cups frozen or fresh blueberries
- 1/2 cup fresh lemon juice (2-3 lemons)
- 1/4 cup maple syrup
- 2 tablespoons chia seeds
- 2 tablespoons lemon zest
- 2 tablespoons arrowroot powder
- 2 tablespoons water
- For the crust:
- 1 cup rolled oats
- 1 cup almond meal
- 1 cup oat flour
- 2 tablespoons hemp seeds
- 1 teaspoon baking powder
- 2 pinches salt (optional)
- 1/3 cup mashed banana
- 1/4 cup maple syrup
- 1/4 cup plant-based milk
- 1 teaspoon vanilla extract
- Heat oven to 375 degrees and line a loaf pan with parchment paper or lightly spray it with oil.
- To make the filling: Add blueberries, lemon juice, maple syrup, chia seeds and lemon zest to a small saucepan and cook over medium heat, stirring occasionally, for about 6-8 minutes or until the filling is bubbly and resembles pourable blueberry jam. (Optional: mash half the blueberries with a spatula or leave them all whole if you prefer more texture.)
- Make the arrowroot slurry by combining the arrowroot powder with 2 tablespoons of water in a small bowl. Mix until the arrowroot is dissolved.
- Stir the arrowroot slurry into the blueberries until the blueberries thicken, about 1 minute. Remove from heat and set aside.
- To make the crust: In a large mixing bowl, add the oats, almond meal, oat flour, hemp seeds, baking powder and salt, if using. Stir well to combine.
- In a small bowl, add the mashed banana, maple syrup, plant-based milk, and vanilla extract, and mix well.
- Add the wet banana mixture to the dry ingredients. Mix well to form a dough.
- Spread 2/3 of the dough in the parchment-lined baking dish (a loaf pan or an 8-by-8 square dish will work).
- Crumble the remaining 1/3 of the dough on top of the blueberry mixture. (The crumble will be moist so it may not exactly “crumble” on top. Basically, you’re placing pieces of the crumble along the top to make your crumble topping and it may not cover the entire topping. That’s OK!)
- Bake for 30 minutes or until the crumble top is golden brown. Let sit for 10 minutes before diving in. Makes 6 servings.
