3 salads with fruit to combat high blood pressure

Consuming a balanced diet can be tricky, and when you've got high blood pressure your choices become even more limited. For variety and flavour, try one or all of these 3 salads with fruit to combat high blood pressure.

PREP TIME: 15 minutes; SERVES 4 

Ingredients:

• 1 large ripe mango, peeled, pitted and finely chopped
• 2 small cucumbers, peeled, seeded and finely chopped
• 1 large scallion, trimmed and finely chopped
• 75 ml (1/3 c) orange vinaigrette (recipe to follow)
• 350 g (12 oz) jumbo lump crabmeat, picked over for shells
• 4 large Boston lettuce leaves

Instructions:

1. Combine the mango, cucumbers and scallions in a medium bowl
2. Pour on the vinaigrette then fold in the crab to leave it in small chunks
3. Divide the lettuce among four salad plates and spoon the salad into the centre.

Nutritional info per serving:

• 205 cal, 6 g fat (1 g sat)
• 19 g carbs
• 19 g protein
• 2 g fibre
• 76 mg cholesterol
• 447 mg sodium
• 122 mg calcium

PREP TIME: 5 minutes; MAKES 75 millilitres (1/3 cup) 

Ingredients:

• 15 ml (1 tbsp) raspberry vinegar or red-wine vinegar
• 22 ml (1 1/2 tbsp) walnut oil or extra-virgin olive oil
• 30 ml (2 tbsp) orange marmalade
• 1 ml (1/4 tsp) Dijon mustard
• 1/2 small garlic clove, minced
• 1 g (1/4 tsp) kosher salt
• Pinch of ground black pepper
• 10 g (2 tsp) chopped fresh basil

Instructions:

1. Put the vinegar in a bowl and whisk in the walnut oil in a thin, steady stream
2. Whisk in the marmalade, mustard, garlic, salt, pepper and basil
3. Use immediately or refrigerate for up to two days

Nutritional info per 15 g (1 tbsp):

• 57 cal
• 4 g fat (0 g sat)
• 6 g carbs
• 0 g protein
• 0 g fibre
• 0 mg cholesterol
• 127 mg sodium
• 6 mg calcium

PREP TIME: 15 minutes; SERVES 4 

Ingredients:

• 125 ml (1/2 c) Mojo vinaigrette (recipe to follow)
• 1 can (450 g/15 oz) black beans, rinsed and drained
• 1 ruby-red grapefruit, peeled, sectioned and chopped
• 1 scallion (white and green parts) chopped
• 1 avocado, peeled, pitted and chopped
• 4 large leaves Romaine lettuce, torn

Instructions:

1. Put the dressing in a medium bowl. Add the beans, grapefruit, and scallion to the bowl, and stir to combine. Gently fold in the avocado
2. Line four salad plates with the lettuce. Top with the salad

Nutritional info per serving:

• 265 cal
• 18 g fat (3 g sat)
• 26 g carbs
• 5 g protein
• 9 g fibre
• 0 mg cholesterol
• 335 mg sodium
• 56 mg calcium

PREP TIME: 5 minutes;  MAKES 125 millilitres (1/2 cup) 

Ingredients:

• 30 ml (2 tbsp) fresh grapefruit juice
• 15 ml (1 tbsp) fresh lime juice
• 45 ml (3 tbsp) extra-virgin olive oil
• 1 small garlic clove, minced
• 5 ml (1 tsp) honey
• 1 g (1/4 tsp) salt
• 0.5 g (1/8 tsp) black pepper
• Pinch of ground cumin
• 15 g (1 tbsp) chopped cilantro

Instructions:

1. Put the grapefruit and lime juices in a medium bowl and gradually whisk in the oil in a slow, steady stream
2. Whisk in the garlic, honey, salt, pepper, cumin and cilantro
3. Use immediately or refrigerate for up to two days

Nutritional info per 15 ml (1 tbsp):

• 54 cal
• 5 g fat (1 g sat)
• 2 g carbs
• 0 g protein
• 0 g fibre
• 0 mg cholesterol
• 73 mg sodium
• 3 mg calcium

PREP TIME: 10 minutes SERVES 4

Ingredients:

• 110 g (4 oz) baby leaf lettuces, such as oak leaf, lollo rosso and frisée
• 3 ripe Bosc pears, cored and finely chopped
• 10 ml (2 tsp) lemon juice
• 6 pitted dates, finely chopped
• 30 g (2 tbsp) chopped walnuts
• 1 small shallot, minced
• 10 ml (2 tsp) sherry vinegar
• 25 ml (5 tsp) extra-virgin olive oil
• 2 g (1/2 tsp) coarse salt
• 0.5 g (1/8 tsp) ground black pepper
• 8 to 10 thin shavings Manchego cheese (or Asiago or Pecorino-Romano) (about 50 g/2 oz total)

Instructions:

1. Divide the lettuces among four salad plates
2. Toss the pears with the lemon juice and divide among the plates along with the dates, walnuts, and shallots
3. Sprinkle evenly with the vinegar, oil, salt, and black pepper. Top with the Manchego

For variety:

• try adding a handful of chopped, unsweetened dried apricots
• swap out (or add) 50 grams (1/4 cup) unsalted, raw almonds

Nutritional info per serving:

• 256 cal
• 12 g fat (3 g sat)
• 36 g carbs
• 5 g protein
• 6 g fibre
• 10 mg cholesterol
• 488 mg sodium
• 97 mg calcium

Eating a healthy diet doesn't have to mean eating a boring diet. These three salads are loaded with flavour along with heart-healthy nutrients.