Learn how to prepare delicious dishes for a balanced diet
Hypertension, also known as high blood pressure, is a chronic disease that affects more than 38 million Brazilians, according to data from the Ministry of Health (MS). One of the main aggravating factors of the problem is excessive salt consumption. Therefore, adopting a healthy diet is essential, as the sodium in some foods can contribute to increasing blood pressure and increasing the risk of disease.
“Undiagnosed or untreated hypertension can lead to fatal consequences. Acute myocardial infarction, stroke, kidney failure and diabetes are the main consequences of the disease,” explains cardiologist Allan Cembranel.
So, check out the 6 simple and delicious recipes below to include in your daily life and reduce your salt intake!
green salt
ingredients
- 1 tablespoon dried rosemary
- 1 tablespoon dehydrated basil
- 1 tablespoon of Origan dehydrated
- 1 tablespoon dehydrated parsley
- 1 tablespoon gersal (mixture of toasted whole sesame and sea salt)
Preparation method
Place the rosemary, basil, oregano, parsley and gersal in a blender and blend until all the ingredients are incorporated. Transfer the mixture into a container and use it to season your recipes.
Grilled aubergines
ingredients
- 1 eggplant
- 1 clove of garlic, peeled and crushed
- 1 tablespoon olive oil
- 1 tablespoon oregano
- 1 tablespoon chopped coriander
- Green salt to taste
Preparation method
Wash the aubergines under running water and cut them into slices. Place the aubergines in a container and season them with green salt. Reserve. In a pan, add the olive oil and place over medium heat to heat. Add the garlic and brown it. Add the aubergine slices and grill them on both sides. Sprinkle with oregano and cilantro. Serve immediately.
Chicken burger with oats
ingredients
- 350 g of chicken breast cooked and chopped
- 1/2 onion peeled and chopped
- 2 cloves of garlic, peeled and crushed
- 2 tablespoons of oat flour
- Chives, sweet paprika and green salt to taste
- Olive oil for basting and grilling
Preparation method
Place the chicken, onion, garlic and chives in a food processor and blend until smooth. Transfer to a container, add the oat flour, sweet paprika, green salt and mix well. Then grease your hands with olive oil and shape the burgers into the size you prefer. Place on a baking tray and refrigerate for 20 minutes.
In a skillet, add the olive oil and place over medium heat to heat through. Remove the Hamburger from the fridge and, little by little, add it to the pan. Brown on both sides. Repeat the process with all the burgers and then serve.
Broccoli with yogurt sauce
ingredients
- 1 bunch of florets broccoli
- 1 onion peeled and chopped
- 2 cloves of garlic, peeled and crushed
- 1 tablespoon olive oil
- 160 g of natural yogurt
- 2 teaspoons of mustard
- Green salt and ground black pepper to taste
- Water for cooking
Preparation method
Place the broccoli florets in a pan, cover them with water and cook over medium heat until tender. Turn off the heat, drain the water and set aside. In another pan, add the olive oil and heat over medium heat. Add the onion and garlic and brown them. Add the yogurt and mustard and cook until bubbly. Turn off the heat and season with green salt and black pepper. Pour the sauce over the broccoli florets and serve immediately.
Carrots cream
ingredients
- 10 carrots, peeled and cut into slices
- 2 potatoes peeled and cut into slices
- 2 onions peeled and chopped
- 2 cloves of garlic, peeled and crushed
- 2 tablespoons of olive oil
- 1 teaspoon thyme
- Water for cooking
- Green salt to taste
Preparation method
In two different pans, place the carrots and potatoes, cover with water and cook over medium heat until soft. Then turn off the heat, drain the water and set it aside. In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the vegetables and brown them for 5 minutes. Turn off the heat, wait for it to cool, transfer the mixture to a blender and blend until it reaches a smooth consistency. Add the thyme and beat again to combine. Season with green salt and serve immediately.
Soaked Pumpkin
ingredients
- 1kg of pumpkin peeled, cooked and cut into cubes
- 2 cloves of garlic, peeled and crushed
- 1 onion peeled and chopped
- 3 tablespoons of olive oil
- Green salt, ground black pepper and chopped parsley to taste
Preparation method
In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the pumpkin and brown for 8 minutes. Turn off the heat, season with green salt, black pepper and parsley and serve immediately.
Chicken meatballs
ingredients
- 500g minced chicken breast
- 2 cloves of garlic, peeled and crushed
- 1 tablespoon olive oil
- 2 tablespoons of oatmeal
- Green salt and ground black pepper to taste
Preparation method
Place all the ingredients in a container and mix until you obtain a smooth mixture. Then, with a spoon, take small portions and shape them into a ball. Place on a baking tray greased with olive oil and place in a preheated oven at 220°C for 30 minutes, turning halfway through. Serve immediately.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
