Curried Butternut Squash Dip

Ingredients

1 2-pound butternut squash

1 tsp extra-virgin olive oil

1 tsp curry powder

1 tsp cumin pdr

1 ¼ cups “lite” coconut milk

1 tbsp finely chopped fresh ginger

1 cup pumpkin seeds toasted, plus more for garnish

Zest of 1 lime

¼ cup lime juice

1 ½ tsp salt

3 tbsp chopped fresh coriander leaves

 Preparations

Preheat oven to 375 degrees F.

Cut squash in half and remove seeds. Brush with oil and place cut-side down in a baking pan. Roast until tender, about 45 minutes. Let stand until cool enough to handle, then scoop the squash out of the skin.

Meanwhile, place curry powder and cumin in a small saucepan over medium-low heat; stir until fragrant, 2 to 4 minutes. Add coconut milk and ginger; bring to a boil over high heat. Adjust heat to maintain a simmer and simmer, stirring frequently, until reduced to about 3/4 cup, 13 to 15 minutes.

Process pumpkin seeds in a food processor until finely ground. Add the squash, the coconut milk mixture, lime zest, lime juice and salt; process, scraping down the sides once or twice, until smooth. Refrigerate until cold, about 2 hours. Serve sprinkled with cilantro and pumpkin seeds, if desired.

Tips

Make Ahead Tip: Cover and refrigerate for up to 3 days; thin with coconut milk or water as needed.

 

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Pear-Pecan Cheese Ball

  

Ingredients

8 ounces reduced-fat cream cheese, softened

1¼ cups shredded extra-sharp Cheddar cheese

1 medium firm ripe pear, finely chopped

1 scallion, white and green separated, finely chopped

½ tsp salt

¼ tsp pepper pdr

⅓ cup finely chopped toasted pecans / any nut of your choice

Preparations

Stir cream cheese, Cheddar, pear, scallion white, salt and pepper together in a medium bowl.

Coat a large piece of plastic wrap with cooking spray. Scoop the cheese mixture onto it. Using the plastic wrap to help you, form the cheese mixture into a ball, then completely wrap in plastic. Refrigerate for at least 1 hour and up to 2 days.

Just before serving, combine pecans and the reserved scallion greens in a shallow dish. Roll the cheese ball in the mixture, pressing to adhere.

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Creamy Spinach Dip

Try this light spinach dip made healthier with reduced-fat cream cheese, nonfat yogurt and low-fat cottage cheese instead of full-fat cheese, mayonnaise and sour cream. It will save you a whopping 84 calories and 10 grams of fat per serving when compared to traditional versions. Serve it with pita chips and crunchy vegetables or spread it on a sandwich. 

 

Ingredients

1 small shallot, peeled

1 5-ounce can water chestnuts / Singhara  rinsed

1/2 cup reduced-fat cream cheese

½ cup low-fat cottage cheese / paneer

¼ cup nonfat plain yogurt

1 tbsp lemon juice

½ tsp salt

6 ounces baby spinach

2 tbsp chopped fresh chives

Freshly ground pepper, to taste

 Preparations

Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated. 

 

 

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Iced Mint Green Tea

  

 Ingredients

½ cup fresh mint leaves

3 green tea bags

2 tbsp honey

4 cups boiling water

4 stalks lemongrass, for garnish

 

Preparations

Combine mint leaves, tea bags, honey and boiling water. Let steep for 5 minutes; remove tea bags. Refrigerate until chilled. Divide among 4 large ice-filled glasses. Garnish with a stalk of lemongrass.

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Hibiscus-Pomegranate Iced Tea

  

Ingredients

1/4 cup loose hibiscus tea, or 12 herbal tea bags that contain hibiscus

4 cups boiling water

1 cup pomegranate juice or nectar

4 cups cold water

Lemon wedges, for garnish

 Preparations

 Steep loose tea (or tea bags) in boiling water for 3 to 5 minutes. 

 

 Strain the tea (or remove tea bags) and pour into a large pitcher. Stir in pomegranate juice (or nectar) and cold water. Refrigerate until chilled, about 2 hours. Serve over ice with lemon wedges, if desired. 

 

Tips

Refrigerate for up to 1 week. 

 

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3 Drinks to Lower Blood Pressure

Key Points

Some morning drinks, like low-fat dairy and hibiscus tea, can help support healthy blood pressure.

Pomegranate juice offers modest benefits, especially when paired with a heart-healthy routine.

Alcohol raises blood pressure, so cutting back is one of the simplest ways to help your numbers.

 

If you’re trying to bring your blood pressure down, you already know the usual advice: ease up on salty foods and skip sugar-sweetened drinks that can contribute to weight gain and raise your risk of hypertension.

But lowering BP isn’t only about what you cut out. What you choose to drink matters, too. Here are three beverages with evidence behind them—plus one to avoid. Pair them with a nutrient-dense eating pattern and regular movement, and you’ll be stacking the deck in your favor for better blood pressure.

1. Low-Fat or Nonfat Milk

 

Raise your glass to milk. It's high in phosphorus, potassium and calcium—three nutrients associated with healthy blood pressure—and it's fortified with vitamin D, a vitamin that promotes healthy blood pressure. A systematic review looking at 19 clinical trials found that diets higher in dairy—whether full-fat or low-fat—did not raise blood pressure.1 In some trials, low-fat dairy was linked to modest reductions in systolic blood pressure. The evidence wasn't overwhelming but it reinforces that dairy can be part of a heart-healthy eating pattern.

Another study in young women found that higher dairy intake was associated with significantly lower systolic blood pressure—about a 6-point difference per additional daily serving.  Because the study was observational, it can’t prove cause and effect, but it also supports the idea that dairy can be part of a heart-healthy routine.

 

2. Hibiscus Tea

 

According to research, hibiscus tea contains anthocyanins and other antioxidants that may help blood vessels resist damage that can cause them to narrow.

Drinking hibiscus tea may help lower blood pressure, according to one study that included people in the early stages of hypertension.  Participants in the intervention group drank 2 cups of hibiscus tea every morning for one month, which resulted in a significant reduction in blood pressure compared to the control group who did not drink the tea (both groups were advised on blood pressure reduction lifestyle and dietary changes, as well).

A review study found that higher intake of hibiscus was linked to reductions in both systolic and diastolic blood pressure, and the effect tended to grow with greater amounts or longer use.  The results varied depending on the dose, the form used—such as tea versus extract—and the individual’s starting blood pressure, but overall the evidence supports hibiscus as a promising addition to a blood-pressure-friendly routine.

3. Pomegranate Juice

 

If you're worried about your blood pressure, it's time you said hello to this sweet ruby-red fruits. Loaded with potassium and other heart-healthy nutrients, lab tests show pomegranate juice has up to three times the antioxidant activity of green tea. And a review study found that drinking 6 ounces of pomegranate juice daily for six weeks significantly reduced blood pressure in people with Type 2 diabetes as compared to those who didn't drink the pomegranate juice.

Another review of clinical trials found that pomegranate juice can modestly lower blood pressure. In the studies, people who drank up to about 300 mL (about 10 ounces) a day saw an average drop of around 5 points in systolic pressure. It’s not a cure-all, but it’s a solid, evidence-backed option to include in a heart-healthy routine.

One Drink to Limit: Alcohol

Research shows a clear link between alcohol and higher blood pressure. A review found that alcohol can push blood pressure higher through several pathways in the body, especially when drinking goes beyond low levels. The authors of the study also noted that drinking too much over time can contribute to organ damage linked to hypertension.

A systematic review of 23 cohort studies reached a similar conclusion, finding an almost linear rise in hypertension risk as alcohol intake increased.10 Even low to moderate drinking has been linked with higher systolic and diastolic numbers. Cutting back—or avoiding alcohol altogether—can support better blood-pressure control. 

 

Our Expert Take

Lowering blood pressure isn’t about chasing quick fixes—it’s about building habits that steadily support your heart and blood vessels over time. Drinks like low-fat milk, hibiscus tea and pomegranate juice can play a helpful role, but they work best when they’re part of a bigger pattern: eating more whole foods, staying active, sleeping well and managing stress.

And while alcohol is common in many people’s routines, the evidence is clear that drinking less is one of the simplest ways to help your numbers move in the right direction. Small daily choices add up, and the more consistently you make them, the more your blood pressure benefits.

 

 

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Mixed Greens with Lentils & Sliced Apple

  

Ingredients

1 ½ cups mixed salad greens

½ cup cooked lentils

1 apple, cored and sliced, divided

1 ½ tbsp crumbled feta cheese

1 tbsp red-wine vinegar

2 tsp extra-virgin olive oil

Preparations

Top greens with lentils, about half the apple slices and the feta. Drizzle with vinegar and oil. Serve with the remaining apple slices on the side.  

 

 

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