Potassium helps your kidneys filter sodium through your urine, as a result, helps lower your blood pressure.

Keep in mind that canned vegetables often contain added sodium, it’s wise to use frozen vegetables that contain equivalent nutrients to that of fresh vegetables.

A study showed garlic to help reduce hypertension by increasing the nitric oxide in the body.  Incorporating flavorful herbs and spices into your daily diet can also help you cut back on your salt intake.  Examples of herbs and spices you can add include basil, garlic, thyme, and rosemary.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 8 ounces chicken tenders, cut into bite-size chunks
• 1 small zucchini, finely diced
• 1 large shallot, finely chopped
• ½ teaspoon Italian seasoning blend
• ⅛ teaspoon salt
• 2 plum tomatoes, chopped
• 1 14-ounce can reduced-sodium chicken broth
• ¼ cup dry white wine
• 2 tablespoons orzo, or other tiny pasta, such as farfalline
• 1½ cups packed baby spinach

Instructions:

1. Heat oil in a large saucepan over medium-high heat.
2. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.
3. Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes.
4. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally.
5. Reduce heat to a simmer and cook until the pasta is tender about 8 minutes, or according to package directions.
6. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes.

Make Ahead Tip: Cover and refrigerate up to 3 days or freeze up to 3 months.

Recipe and photo complimentary of eatingwell.com

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They are high in fiber which can lower cholesterol and prevent constipation, the fiber will also help you feel fuller which can lead to weight loss.

Most salads will include a variety of vegetables which we all know are a necessity for one's health.  Vegetables are loaded with antioxidants which help protect your body from free radicals and help prevent disastrous diseases.

Eating healthy fats such as the monounsaturated fats found in olive oil will help absorb protective phytochemicals found in the vegetables you include.

All in all, a healthy salad is the perfect healthy meal if made with care, check out this amazing salad we found from bonappetit.com.

INGREDIENTS

Dressing

• 1 jalapeño, seeds removed, chopped
• 1 4-inch piece turmeric, peeled, chopped, or ¾ teaspoon ground turmeric
• 1 1-inch piece ginger, peeled, chopped
• 1 garlic clove, crushed
• 1 cup coarsely chopped cilantro
• ¼ cup olive oil
• ½ teaspoon finely grated lime zest
• 3 tablespoons fresh lime juice
• Kosher salt

Salad and Assembly

• 3 ears of corn, husked
• 2 yellow bell peppers
• 4 ounces Sun Gold or cherry tomatoes
• 2 endive, leaves separated, halved if large, or 1 large head of frisée, torn into bite-size pieces
• 2 cups dandelion greens or arugula
• Kosher salt

Note:  The pepper skins add smokiness to the salad, so don’t peel them.

RECIPE PREPARATION

Dressing

• Pulse jalapeño, turmeric, ginger, garlic, cilantro, oil, lime zest, and lime juice in a food processor until smooth with a few flecks of cilantro. Transfer to a small bowl; season with salt.

Salad and Assembly

• Prepare a grill for high heat. Grill corn, turning occasionally, until charred and cooked through, 6–8 minutes. Let cool; cut kernels off cobs and place in a large bowl. (Or, cut kernels from cobs and char in a dry cast-iron skillet over medium-high, 8–10 minutes.)
• Heat broiler. Broil peppers on a rimmed baking sheet, turning occasionally, until blackened in spots and nearly cooked through, 12–18 minutes. Let cool; cut into 1″ strips, retaining as much charred skin as possible; add to corn.
• Broil tomatoes on same baking sheet, tossing once until blackened in spots and starting to burst about 5 minutes. Let cool. Add tomatoes, endive, and greens to corn; toss to combine. Drizzle dressing over and toss to coat; season with salt.

Recipe and photo complimentary of bonappetit.com

Such a well-rounded dish to add to your summer bbq and/or potluck with family and friends.

Packed with vitamins, minerals, herbs and healthy fats.

Enjoy

ingredients

• 2 medium red onions, cut into eighths
• 2 small yellow summer squash, cut into 1/2-inch-thick slices
• 2 small zucchini, cut into 1/2-inch-thick slices
• 3 red, yellow and/or green sweet peppers, sliced into 1/2-inch strips
• 4 cloves garlic, thinly sliced
• 2 tablespoons snipped fresh parsley
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 1 teaspoon dried oregano, crushed
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

directions

1. Preheat oven to 425 degrees. In a 13x9x2-inch baking pan, combine the vegetables and garlic. Set aside.
2. In a screw-top jar, combine the parsley, vinegar, oil, oregano, salt and black pepper. Shake well. Pour over the vegetables and toss to coat.
3. Bake for about 25 minutes or until vegetables are crisp-tender, stirring twice.

Recipe and photo complimentary of midwestliving.com

Ingredients

• 2 teaspoons ground vanilla
• 1 teaspoon ground cinnamon
• 1½ cups almonds
• ½ cup pecans
• pinch of salt

Instructions

1. Add the almonds and pecans to your food processor or high-speed blender. Process until smooth and creamy like peanut butter. This may take about 5 minutes depending on your machine.
2. Add the vanilla, cinnamon, and salt, and pulse to combine ingredients. Store almond butter in a glass jar or airtight container.

Recipe and Photo complimentary of LivingHealthyWithChocolate.com

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Cinnamon and ginger are especially healthy with their medicinal properties.  This recipe is loaded with anti-inflammatories and antioxidants.

Coconut oil is great for cooking with its high smoke point but also, it’s health benefits as well.  It contains healthy fats that help cholesterol and are beneficial for your heart.

The fiber, potassium and Vitamin C in the pumpkin and pumpkin seeds are said to be good for your heart and high blood pressure.

I guarantee you won’t be disappointed with this recipe.

INGREDIENTS

• Nonstick vegetable oil spray
• 1¼ cups all-purpose flour
• ½ cup whole wheat flour
• 2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• 1 teaspoon kosher salt
• ¼ teaspoon ground allspice
• ¼ teaspoon ground nutmeg
• ⅛ teaspoon ground cloves
• 2 large eggs, room temperature
• 1 cup canned pure pumpkin
• 1 cup (packed) light brown sugar
• ½ cup virgin coconut oil, warmed, slightly cooled
• 2 tablespoons raw pumpkin seeds (pepitas)
• 2 tablespoons unsweetened coconut flakes
• 1 tablespoon granulated sugar

RECIPE PREPARATION

• Preheat oven to 350°. Lightly coat an 8½x4½” loaf pan with nonstick spray; line with parchment paper, leaving a 2″ overhang on all sides. Whisk all-purpose flour, whole wheat flour, baking powder, cinnamon, ginger, salt, allspice, nutmeg, and cloves in a large bowl.
• Whisk eggs, pumpkin, brown sugar, and oil in another large bowl until smooth. Mix in dry ingredients. Scrape batter into prepared pan, smooth top, and sprinkle with pumpkin seeds, coconut, and granulated sugar.
• Bake bread until golden brown and a tester inserted into the center comes out clean, 50–60 minutes
• Transfer pan to a wire rack and let bread cool 30 minutes in pan. Turn out on a wire rack and let cool completely.DO AHEAD: Bread can be baked 3 days ahead. Keep tightly wrapped at room temperature.

Recipe and photo compliments of bonappetit.com

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Approx. 6 servings:

Ingredients:

• 1 tablespoon oil
• 1 red onion, chopped
• 3 cloves garlic, smashed
• 1 knob of ginger, peeled and grated
• 1-2 tablespoons turmeric
• 1 teaspoon salt
• 2 cans coconut milk
• 3 cups vegetable broth
• Cauliflower florets
• Broccoli, cut into florets
• Snap peas
• Green peas
• Lime wedges for garnish
• Chili pepper powder, optional

Frozen vegetables make a good option too.

DIRECTIONS: 

1. Heat oil in a large pot over medium heat. Add the onion, garlic, and ginger, and stir-fry for a few minutes. Add turmeric, salt, and sugar. Stir fry for another few minutes.
2. Add coconut milk and broth. Bring to a boil then add vegetables and simmer until cooked through about 10 minutes. You can keep your veggies crunchier, just reduce cooking time.
3. Evenly pour the broth into each bowl. Sprinkle with chili pepper. Add a lime wedge to each bowl and serve immediately.

Recipe and photo complimentary of Eatwell101.com

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For those of you that want to experience the benefits of fermented foods but haven’t tried making them yet or don’t have a steady supply on hand, using raw apple cider vinegar in your recipes is an easy way to consume more fermented foods.

According to Paul Bragg in his book, “Apple Cider Vinegar Miracle Health System”, some benefits of raw apple cider vinegar are:

• Rich in potassium and live enzymes.
• Helps promote youthful skin and a vibrant, healthy body.
• Helps digestion and controls weight.

What is nutritional yeast?

Nutritional yeast is yellow, flaky and has a cheesy, nutty flavor. It’s full of minerals, B vitamins and contains 18 amino acids. Seriously, it lives up to its name. I always have some in my pantry and sprinkle it on stir-fry when I'm not using it in salad dressings. Nutritional yeast is available in most health food stores or online.

Extra virgin olive oil

I use extra virgin olive oil as the healthy fat in this dressing to hold all of the ingredients together. It contains monounsaturated fatty acids (MUFAs) which are considered a healthy dietary fat, as opposed to saturated fats and trans fats.

Himalayan sea salt

Lastly, I use Himalayan sea salt to add that extra punch of minerals. It’s the purest salt in the world and is said to have come from the primal sea.

Ingredients

• 4 tbsp extra virgin olive oil
• 2 tbsp raw apple cider vinegar
• 3 tbsp nutritional yeast
• Juice of 1 lemon
• ¼ tsp Himalayan sea salt

Instructions

1. Combine all ingredients in a container or small mason jar.
2. Seal the jar and shake it until the ingredients are well combined.
3. Eat it with your favorite salad.

Notes

This makes enough for one person to last the work week.

Author: Danielle

Recipe and photo complimentary of fermentedfoodlab.com

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INGREDIENTS:

• 4 shallots, thinly sliced
• 2 star anise pods (optional)
• ½ dried chile de árbol or ½ tsp. crushed red pepper flakes
• 5 tablespoons vegetable oil, divided
• Kosher salt
• 12 oz. deveined peeled rock shrimp, or large shrimp, cut into ¾” pieces
• 4 cloves garlic finely chopped
• 2 tablespoons chopped peeled ginger
• 2⅓–3 cups cooked grains (such as sorghum, semi-pearled farro, or barley)
• 1 tablespoon soy sauce
• 1 tablespoon unseasoned rice vinegar
• 2 teaspoons toasted sesame oil
• 4 large eggs
• 1 red chile, with seeds, thinly sliced into rounds
• 1 cup fresh cilantro, basil, and/or mint leaves

Instructions:

• Combine shallots, star anise, if using, chile de árbol, and 3 Tbsp. vegetable oil in a large wok or skillet and cook over medium-high heat, stirring often, until shallots are golden, about 5 minutes. Using a slotted spoon, transfer to a paper towel-lined plate; discard star anise and red chile. Season shallots with salt.
• Increase heat to high; cook shrimp, garlic, and ginger in a wok tossing until shrimp are cooked through, about 3 minutes. Transfer to another plate.
• Heat 1 Tbsp. vegetable oil in wok; add grains, pressing evenly against bottom and sides of the work. Cook until grains crackle, about 1 minute; toss and press against pan again. Cook until lightly toasted, about 4 minutes. Add shrimp, soy sauce, vinegar, and sesame oil. Cook, tossing until liquid is absorbed, about 1 minute.
• Heat remaining 1 Tbsp. vegetable oil in a medium nonstick skillet over medium-high heat. Fry eggs until whites are set but yolks are still runny about 3 minutes. Top grains with eggs, crispy shallots, red chile, and herbs.

Recipe and photo complimentary of bonappitit.com

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This recipe is also low in potassium too.  When you are suffering from kidney damage, potassium levels in the bloodstream will become elevated.  High potassium levels lead to Heart Arrhythmia.

Ingredients:

Based on 8 servings per recipe.

• 3 cups elbow, small shell or bowtie pasta
• 2 tablespoons flour
• 2 tablespoons butter or margarine
• 2 cups milk
• 1 teaspoon dry hot mustard
• 1 teaspoon paprika
• 1 tablespoon fresh thyme or tarragon, chopped
• 2 cups cheese (gouda, cheddar, or any combo)
• to your taste croutons or chopped almonds

Preparation:

1. Heat oven to 350 degrees.
   2. Boil pasta in a large pot until al-dente.
   3. Meanwhile, in a 2 cup glass measuring cup, measure flour and butter. Microwave about 1-2 minutes until golden brown.
   4. Slowly stir in milk and continue microwaving until thickened. Stir in spices and herbs.
   5. Mix drained noodles, sauce, and cheese and put in a greased casserole dish. Bake about 20 minutes.
   6. Top with croutons or chopped almonds in the last 5 minutes.

Recipe and photo complimentary of Homemadenutrition.com

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Ingredients:

• 1/2 cup fresh or frozen blueberries
• 1 cup fresh or frozen peaches
• 1/2 cup chopped yellow squash (raw)
• 1/2 cup plain or Vanilla Greek yogurt
• 1/2 cup water
• 4-5 ice cubes if using fresh fruit

Directions:

1. Place all ingredients in a blender and blend at least one minute or until the ingredients are completely combined and the smoothie is creamy.

Recipe and photo complimentary of Homemadenutrition.com

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Related Article:  THE IMPORTANCE OF GETTING THE RIGHT NUMBER OF VITAMINS AND MINERALS