Beet And Tofu Salad

Beet and Tofu Salad fits into any lunch eating plan that is easy to make, will cut your intake of salt, sugar and unhealthy fats.  This salad is based on the principles of the dash diet that tells you of the benefit of eating plenty of vegetables. Include this recipe as part of your foods for high blood pressure.

Well planned meals are a pleasure, fits your taste, lifestyle, cultural tradition, family and budget.

Beet And Tofu Salad Recipe


Beet and tofu salad
  • 2 cups cued firm tofu

  • 1 1/2 cups peeled and cubed cooked beets. See recipe on cooking beets.

  • 1 small red onion, thinly sliced

  • 1 ripe avocado, peeled, pitted and thinly sliced

  • 1 lime, freshly squeezed juice

  • 2 tablespoons walnut

  • 2 tablespoons extra virgin olive oil

  • 2 tablespoons mustard

  • 4 cups mixed baby salad leaves

  • Freshly ground black pepper, optional


Mix the tofu, beet, onion and avocado in a bowl and set aside.

Put the lime juice, oil and mustard in bottle with screw on top and shake until thoroughly mixed.  Pour over the tofu and beet mixture and toss well.

Place salad leaves into serving bowl, top with tofu and beet mixture, season with black pepper then serve.  Serves 4

Superfoods For Cardiovascular Benefits

Try to include into your diet daily even one superfoods that contain valuable nutrients or phytochemicals that improves your high blood pressure levels and is good for your heart.

This lunch recipe has avocado, a superfood that is a rich source of potassium, contain monounsaturated fat, essential fatty acids and vitamin E.

Extra Virgin Olive Oil - made from the first olive pressing and has the highest antioxidant content.

Walnuts are rich in omega-6 and omega-3 fatty acids.

Your Diet

A heart-healthy diet should protect you against hypertension and other cardiovascular problems.  Concentrate on eating lots of fruits and vegetable.  And, when you can eat raw or living foods.

Fruits give you a good source of potassium, antioxidants, fiber and phytochemicals.

While vegetables are great for your circulatory system.  Dark green or red salad leaves provide the most nutrients.

Physical Activity

Remember with every diet plan you should include some form of daily physical activity, thereby reducing sedentary activities to promote good health.

Do some exercise that includes cardiovascular conditioning, stretching for flexibility and resistance exercises or calisthenics for muscle strength and endurance.

Return From Beet And Tofu Salad To Foods For High Blood Pressure

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