Vegan Recipes That Are Heart Healthy

This is just a small example of vegan recipes that are flavorful, tasty and easy to cook at home.  It is a nutritional approach to treating high blood pressure.  A vegetarian diet do protect you from hypertension and other cardiovascular problems by providing you with vitamins, minerals, and antioxidants that are so beneficial to your body.


Researchers have stated that if you follow a vegetarian diet your systolic blood pressure is around 5 mmHg lower than meat eaters.  The best part of this research is that the reduction in blood pressure occurs within six weeks of omitting meat from your diet.


I believe that we all have a personal chef within us and only you alone knows what taste you enjoy. Feel free to add your own special touches and variations to any of these vegan recipes.  Eating foods that excites your palate is always a good thing.


Here are some quick, inexpensive and heart-healthy entrees vegan recipes to make.  These entrees also make great leftovers for lunches.


Vegetarian Chili

http://www.info-on-high-blood-pressure.com/VeganRecipes.html, Vegetarian Chili
Makes 6 1-cup servings

2 to 3 large zucchini or summer squash, chopped1 12-ounce package soy crumbles
2 medium onion,diced1 6-ounce can no-added-sale tomato sauce or paste
3 tablespoons olive oil1 teaspoon sugar
2 sweet red peppers, cubed2 tablespoons chili powder
2 large carrots, grated1 teaspoon cumin
4 garlic cloves, minced1 teaspoon oregano
1 28-ounce can low sodium Italian tomatoes, cut up1/4 teaspoon cayenne pepper
1 can kidney beans, drained and rinsed3 cups cooked brown rice

In large saucepan saute zucchini and onion in olive oil until tender.  Add red pepper, carrots and garlic, and continue to saute for five minutes.


Then add chopped tomatoes, kidney beans, soy crumbles, tomato sauce, sugar and spices.


Simmer until cooked thoroughly for about twenty to thirty minutes, stirring occasionally.


Serve as a soup or over brown rice.


Nutrition information per serving (without rice): Calories: 200, Fat: 10 g, Saturated fat: 1 g, Total carbs: 16 g, Fiber: 18 g, Sodium: 200 mg, Protein: 10 g




More Heart Healthy Vegan Recipes:

Veggie Italian Meatballs

http://www.info-on-high-blood-pressure.com/VeganRecipes.html, Veggie Italian Meatballs
Makes approximately 10 meatballs




1 12-ounce package soy crumbles or ground turkey meat1/2 cup egg substitute
2 tablespoons chopped garlic1/4 cup Parmesan cheese or grated soy cheese
1 small onion, finely chopped1 rounded tablespoon ground black pepper
1/4 cup chopped parsley1/4 cup bread crumbs
Whole-wheat pasta to serve

Preheat oven to 375 Fahrenheit.


Combine in a small mixing bowl soy crumbles, garlic, onion, parsley, egg substitute, cheese, pepper, and bread crumbs.


Knead all ingredients together, mixing thoroughly then rolling into small to medium balls.


Place on cookie sheet that has been sprayed with olive oil to prevent sticking.  Bake for forty minutes until firm and crusted.


Serve on top of whole-wheat pasta covered with Meatless Pasta Sauce.

Nutrition information per serving (2 meatballs, without pasta): Calories: 280, Fat: 5 g, Saturated fat: 2 g, Total carbs: 45 g, Sodium: 210 mg, Protein: 12 g



Meatless Italian Pasta Sauce

This Meatless Italian Pasta Sauce is one of the most tasteful vegan recipes I have ever made.


http://www.info-on-high-blood-pressure.com/VeganRecipes.html





4 tablespoons olive oil1 medium onion, chopped
1 1/2 heaping tablespoons chopped garlic1 rounded tablespoon fennel seeds
1 12-ounce package soy crumbles1 28-ounce can ground, peeled, no-added-salt Italian tomatoes
2 6-ounce cans no-added-salt tomato paste2 cup water
1/4 cup chopped parsley7 to 10 shakes Tabasco sauce
Whole-wheat pasta to serve

Pour olive oil into large saucepan. Add chopped onion, garlic and fennel seeds and saute ingredients for about five to six minutes.


Then add soy crumbles, tomatoes and saute for another five minutes.


Mix in tomato paste, water and stir. Add chopped parsley and Tabasco sauce and let simmer for about 1 hour, stirring at intervals.


You can replace tomatoes and tomato paste with one 24 to 26-ounce jar of ready no-added-salt pasta sauce.


Sauce can be served with 1/2 cup whole-wheat pasta.


Nutrition information per serving (with pasta):

Calories: 350, Fat: 13 g, Saturated fat: 0 g, Total carbs: 45 g, Fiber: 5 g, Sodium: 210 mg, Protein: 12 g




Saag CHHole - Indian Spinach and Chickpea Curry

http://www.info-on-high-blood-pressure.com/VeganRecipes.html, Saag CHHole - Indian Spinach and Chickpea Curry
Makes 4 1/2 cup servings






2 tablespoons canola oil1 teaspoon cayenne pepper
1 teaspoon whole cumin seeds2 teaspoons curry powder
2 onions, chopped1 teaspoon garam masala
2 teaspoons fresh chopped ginger4 plum tomatoes, chopped
1 tablespoon fresh chopped garlic1 Large bunch fresh, or 1 pound frozen, spinach
1 16-ounce can chickpeas, drained and rinsed

Heat oil in a pan. Add cumin seeds and onion and fry till light brown. Then add ginger, garlic, cayenne, curry powder, garam masala and chopped tomatoes.


Cook for about five minutes.


Then add spinach and chickpeas, mix well and simmer for five minutes.


Serve as a filling for whole-wheat wraps or make curry/gravy by not allowing the water to dry out completely. Serve over brown rice or whole-wheat couscous.


Nutrition information per serving:

Calories: 240, Fat: 12g, Saturated fat: 0 g, Total carbs: 25 g, Fiber: 9 g, Sodium: 150 mg, Protein: 7 g


Share Your Vegan Journey With Friends And Family

The power of your friends support is amazing.  They make it easier to transition to a vegan lifestyle.  So get all your friends and family on board.  Good luck....



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