Blood pressure-friendly recipes
These recipes are low in salt and saturated fat but high in fruit, vegetables and fibre.
They’ll give you all the energy and nutrients you need while helping you to look after your blood pressure, your waistline and your heart. Better still, they’re delicious too.
Chunky chicken and sweetcorn chowder
Lamb with mustard mash and mushrooms
Maple and mustard glazed salmon
Spring vegetable and herb frittata
Celebrity Chef Rachel Khoo's low-salt recipes
Portobello mushroom kedgeree
Ingredients, serves 4
2 tbsp olive oil
8 large Portobello mushrooms, thickly sliced
1 small onion, finely chopped
1 tsp mild curry powder
¼ tsp ground turmeric
4 cardamom pods, shelled, seeds removed
250g basmati rice, rinsed under cold running water
600-750ml low-salt vegetable stock
2 tbsp coriander, roughly chopped
2 hard-boiled eggs, peeled and cut into quarters
Method
- Heat the oil in a heavy-based, non-stick pan. Add the mushrooms and fry for 5 minutes.
- Add the onion, curry powder, turmeric and cardamom and fry for another 2-3 minutes until the spices become fragrant.
- Add the rice to the pan and mix well. Pour in the stock, stir well and bring to the boil. Cover with a lid and simmer for 15-18 minutes over a low heat until the rice is tender and the liquid has been absorbed.
- Garnish with the coriander and eggs to serve.
Baked eggs with spinach
Ingredients, serves 4
1 tbsp olive oil
1 onion, sliced
2 cloves garlic, chopped
1 red chilli, chopped, or 1 tsp chilli flakes
1 tbsp curry powder or spices, such as cumin and turmeric
50g spinach or kale leaves, roughly chopped
2 400g tins of chopped tomatoes
black pepper
4 eggs
Method
- Heat the oil in a frying pan and gently fry the onion for a minute of two before adding the garlic, chilli and curry powder or spices. Fry for a few minutes until the onions are soft, then stir in the spinach or kale and cook for another minute.
- Add the tomatoes and some black pepper and cook for about 10 minutes so that the sauce thickens, stirring occasionally.
- Make four wells in the tomato mixture, then crack an egg into each one. Cover the pan with a lid and cook over a low heat for six to eight minutes, depending on how well done you like your eggs.
- Serve with couscous or crunchy bread. You can vary the spices depending on what you have to hand. Try using coriander or a little cinnamon for example.
Chunky chicken and sweetcorn chowder
Ingredients, serves 2
1½ tsp rapeseed oil
1 small onion, chopped
1 stick of celery, chopped
1 large potato, peeled and chopped into chunks
85g mushroom, sliced
300ml homemade or very low-salt chicken or vegetable stock
black pepper to taste
150ml semi-skimmed milk
100g cooked, boneless chicken
85g frozen peas
85g frozen sweetcorn
Small handful of parsley, chopped
Method
- Heat the oil in a non-stick saucepan. Add the onion and celery and sauté over a medium heat for about five minutes or until the vegetables are beginning to soften. Stir in the potato, mushrooms, stock and black pepper. Bring to boil; reduce the heat, cover and simmer for 15-20 minutes, until the vegetables are just cooked, stirring occasionally.
- Stir in milk, chicken, peas and sweetcorn. Cover and bring gently back to the boil. Simmer gently for five minutes, stirring occasionally.
- Stir in the parsley. Serve on its own or with crusty bread or rolls.
Butternut squash soup
Ingredients, serves 4
1 butternut squash, peeled, deseeded and chopped into large cubes
2 tbsp olive oil
1 onion, chopped
1 garlic clove, crushed
2 mild red chillies, deseeded and thinly sliced (optional)
850ml very low-salt veg stock
150ml of semi-skimmed milk
Low fat crème fraîche to serve
Method
- Heat the oven to 200C/180C fan/gas 6. Toss the cubes of butternut squash in the olive oil. Roast for around 30 minutes until soft, turning once after 15 minutes.
- Meanwhile heat the remaining oil in a pan, then add the onion, garlic and chillies, if using. Cover and cook on a low heat for 15 minutes until the onion is completely soft.
- Add the cooked squash to the onions, then add the stock and milk. Turn off the heat and whizz with a stick blender until smooth. Serve the soup with a dollop of low fat crème fraîche.
Indian chicken salad
Ingredients, serves 4
For the salad
4 x 170g skinless chicken breast fillets
2 little gem lettuces
200g frisee lettuce
200g cooked green beans
2 tbsp chopped fresh mint
For the marinade
Juice of 1 lemon
100ml low-fat natural yoghurt
2 tbsp chopped fresh coriander
2.5cm root ginger, peeled
2 garlic cloves, crushed
1 tbsp garam masala
½ tsp cayenne pepper
1 tbsp rapeseed oil
For the dressing
1 large raw beetroot, peeled and cut into large chunks
100ml low-fat natural yoghurt
Juice of ½ lemon
Pinch of ground cumin
1 garlic clove, crushed
Black pepper
- Mix the marinade ingredients and pour over the chicken in a bowl. Cover with cling film and leave to marinate in the fridge overnight if possible, or for a few hours.
- To make the dressing, juice the beetroot in a juicer and heat the juice over a hob until the volume is reduced by half and the juice becomes syrupy. Allow to cool.
- Once cool, add the yoghurt, lemon juice, cumin and garlic to the beetroot juice and season with black pepper.
- Heat a grill pan and when hot, remove the chicken from the marinade, brush with oil and cook the chicken until browned and lightly charred.
- Place the lettuce leaves, green beans and mint in a bowl, add some dressing and toss. Slice the chicken and arrange on top. Sprinkle with mint leaves.
Veggie chilli
Ingredients, serves 4-6
2 tbsp rapeseed oil
1 large onion, finely chopped
2 carrots, chopped
2 courgettes, chopped
100g mushrooms, chopped
1 red pepper, chopped
1 green pepper, chopped
2 cloves garlic, crushed
1 red chilli (optional), finely chopped
1 tsp each of chilli powder, ground coriander and ground cumin
2 tsp tomato puree
1 tsp dark, soft brown sugar
400g of chopped tinned tomatoes
400g can of red kidney beans, drained and rinsed
400g can of black or pinto beans
Fresh coriander (optional)
Method
- Heat the oil in a heavy-based non-stick pan. Add the onion, carrots, courgettes, mushrooms, peppers, garlic and fresh chilli. Cook over a medium heat for about 10 minutes or until the vegetables are beginning to soften. Stir occasionally.
- Stir in the chilli powder, ground spices and tomato purée, cook for a minute while stirring.
- Add the sugar, tomatoes and a little water. Bring to the boil, reduce the heat, cover and simmer gently for 30 minutes, stirring occasionally.
- Stir in the beans. Increase the heat slightly and cook gently for a further 10-15 minutes. Garnish with the chopped coriander and serve with rice.
Beef satay
Ingredients, serves 4
500g rump steak, trimmed and sliced into 1 inch strips
4 tbsp lemon juice
1 garlic clove, crushed
1 tbsp soft brown sugar
1 tsp ground cumin
1 tsp ground coriander
1 tsp fresh root ginger, finely chopped
Stir-fried vegetables to serve
For the satay sauce
1 tbsp rapeseed oil
1 small onion, finely chopped
1 garlic clove, crushed
6 tbsp no added salt crunchy peanut butter
1 tbsp soft brown sugar
1/2 tsp chilli flakes
Grated rind and juice of 1 lemon
Method
- Soak eight wooden skewers in a bowl of water for 15 minutes. Place the strips of beef between two sheets of cling-film and beat until thin using a meat mallet or rolling pin. Transfer to a shallow dish.
- Whisk together the lemon juice, garlic, sugar, cumin, ground coriander and ginger, then pour over the meat. Stir well to coat all the meat, then leave to marinate for 30 minutes.
- To make the satay sauce, heat the oil in a saucepan and add the onion and garlic. Cook, stirring, for 1-2 minutes. Add the peanut butter, sugar, chilli flakes, lemon juice and rind and 200ml (7fl oz) water. Bring to the boil and then reduce the heat and cook for 10 minutes or until the sauce begins to thicken.
- Thread the meat on to the soaked skewers, then place on a preheated hot griddle pan or under the grill for 3-4 minutes. Turn and cook for a further 3-4 minutes, or until the meat is cooked.
- Serve the meat on a bed of stir-fried vegetables, topped with a little satay sauce.
Tip. Marinating meat or fish in lemon or lime juice before cooking means you don’t need to add salt to add flavour.
Chicken fajitas
Ingredients, serves 4
1 tbsp olive oil
1 large red onion, thinly sliced
1 red pepper, thinly sliced
1 yellow pepper, thinly sliced
450g skinned chicken breasts, sliced into thin strips
1 pinch paprika
1 tsp mild chilli powder
1 tsp cumin
1¼ tsp oregano
4 soft flour tortillas
1/2 iceberg lettuce, finely shredded
Guacamole, to serve (optional)
Tomato salsa
1 small red onion, finely chopped
425g small vine-ripened tomatoes
2 garlic cloves, crushed
Large handful of fresh coriander leaves, chopped
Black pepper
Method
1. First make the tomato salsa. Combine the red onion, tomatoes, garlic and coriander leaves in a bowl. Season with black pepper, then cover and chill for 30 minutes to allow the flavours to develop.
2. Heat the oil in a wok or large non-stick frying pan. Add the onion and peppers and stir-fry for 3-4 minutes. Add the chicken, paprika, chilli powder, cumin and oregano and continue to cook for a further five minutes, or until the chicken is cooked through.
3. Meanwhile, wrap the tortillas in foil and warm in the oven for five minutes or according to packet instructions.
4. Spoon one-quarter of the chicken mixture into the centre of each tortilla, add a couple of tablespoons of tomato salsa and the shredded lettuce. Roll up and serve warm, accompanied by guacamole, if you like.
Lamb with mustard mash and mushrooms
Ingredients, serves 4
2 tsp olive oil
8 lamb cutlets, each about 125g, fat removed
250g chestnut mushrooms, quartered
4 tablespoons reduced-sugar redcurrant jelly
watercress, to garnish
Mustard Mash
1.5kg floury potatoes, peeled and cut into chunks
125ml hot semi-skimmed milk
1 tbsp low-salt wholegrain mustard
1 tbsp vegetable fat spread e.g. olive oil
Method
1. To make the mash, place the potatoes in a large saucepan of boiling water and simmer for 20 minutes or until tender. Drain well and return to the saucepan, add the hot milk, mustard and fat spread and mash well.
2. Meanwhile, grill the lamb cutlets for 3-4 minutes on each side. Remove from the grill and keep warm.
3. Heat the oil in a non-stick frying pan and cook the mushrooms for 2-3 minutes. Add the redcurrant jelly and cook for a further 2-3 minutes.
4. Spoon the mashed potato on to the plates, place the lamb on top of the mash and pour over the mushrooms and any remaining pan juices. Garnish with watercress and serve.
Maple and mustard glazed salmon
Ingredients, serves 4
2 tbsp low-salt wholegrain mustard
1 tbsp maple syrup
4 salmon fillets, skin on, each about 125g
450g asparagus or tender stem broccoli
Method
1. Mix the mustard with the maple syrup to make a glaze for the salmon.
2. Place the salmon fillets, skin side down, on a shallow ovenproof tray or grill rack lined with foil and spread the glaze over them. Place under a preheated grill and cook for 10 minutes, depending on thickness, until cooked through.
3. Meanwhile, steam the asparagus or broccoli until just tender. Transfer to plates, top with the salmon and serve with new potatoes.
Mediterranean fish casserole
Ingredients, serves 4
2 tbsp olive oil
2 large garlic cloves, crushed
2 red onions, sliced
2 red peppers, cored, deseeded and sliced into thin strips
1 large fennel bulb, thinly sliced
2 x 400g cans chopped tomatoes
1 tbsp sun-dried tomato paste
50ml Pernod
700g skinless firm white fish fillets, such as cod, haddock or halibut, cut into bite-sized pieces
75g pitted black olives, rinsed well and drained
freshly ground black pepper
thyme, to garnish
Method
1. Heat the oil in a shallow flameproof casserole dish and stir in the garlic and onions. Cover and fry slowly for about 10 minutes or until the onions are beginning to soften. Add the peppers and fennel and cook, stirring, for 1 minute.
2. Add the canned tomatoes, tomato paste, Pernod and black pepper.
3. Bring to the boil, reduce the heat and simmer, uncovered, for 15 minutes or until the fish is just cooked. Stir in the olives and serve garnished with thyme.
Muffins
Ingredients, makes 12
6 tablespoons light muscovado sugar
1 red apple, about 150g, cored and diced
200g blackberries, roughly chopped
1 tsp ground cinnamon
250g plain wholemeal flour
4 tsp baking powder, low sodium if possible
2 eggs, beaten
125ml semi-skimmed milk
125ml rapeseed oil
Method
1. Line a 12-hole muffin tin with paper muffin cases or grease the tin well. Begin by mixing together the sugar, diced apple, blackberries and cinnamon.
2. Place the flour and baking powder in a bowl, mix together and make a well in the centre. In a separate bowl mix together the eggs, milk and sunflower oil.
3. Pour the liquid into the flour and stir until just blended. Stir in the fruit mixture, taking care not to overmix.
4. Divide the mixture among the muffin cases then bake the muffins in a preheated oven, 2000C (400F), Gas Mark 6, for 20-30 minutes or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool.
Tip
Low-sodium baking powder is available in some health food shops. Use this instead of normal baking powder to lower the amount of sodium.
Spring vegetable and herb frittata
Ingredients, serves 4
250g (8oz) asparagus, chopped into bite-sized pieces
250g (8oz) frozen or fresh peas
8 large eggs
2 tbsp semi-skimmed milk
bunch of spring onions, thinly sliced
2 tbsp chopped parsley
2 tbsp chopped chives
1 tbsp olive oil
Method
1. Cook the asparagus and peas in a saucepan of boiling water until the asparagus is just tender. Drain well.
2. Beat the eggs with the milk then stir in the cooked vegetables, spring onions and chopped herbs.
3. Heat the oil in a frying pan. Pour in the egg mixture and cook over a medium heat for 5-6 minutes or until the eggs are almost set.
4. Place the frying pan under a preheated grill and cook for a further 2-3 minutes or until the frittata is brown on top and completely set.
Tip
The eggs in this savoury omelette are a good source of iron and vitamins. Rich in potassium, the asparagus is also good for controlling blood pressure.
Wolfson Institute of Population Health, Charterhouse Square, London, EC1M 6BQ
