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Cooking For Healthy Blood Pressure
Sponsored by Whole Foods Market
Roasted Salmon with Maple Glaze
Ingredients
1/2 cup maple syrup
2 garlic cloves, minced
1/2 cup balsamic vinegar
3-4 pounds salmon
1/4-1/2 teaspoon kosher or sea salt
1/4 teaspoon fresh cracked black pepper
Fresh mint or parsley for garnish
Directions
1) Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.
2) In a small saucepan over low heat, mix together the maple syrup, garlic and
balsamic vinegar. Heat just until hot and remove from heat. Pour half of the
mixture into a small bowl to use for basting, and reserve the rest for later.
3) Pat the salmon dry. Place skin-side down on the baking sheet.
4) Brush the salmon with the maple syrup mixture.
5) Bake about 10 minutes, brush again with maple syrup mixture, and bake for
another five minutes.
6) Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.
7) Transfer the salmon to plates. Sprinkle with salt and black pepper, and top with
reserved maple syrup mixture. Garnish with fresh mint or parsley and serve
immediately.
Recipe from Mayoclinic.org
Sodium: 152g/serving
Oven Roasted Vegetables
Ingredients
4 medium red bell peppers, seeded and cut into 4 panels
then cut each panel into 4
slices
2 medium zucchini, trimmed and cut on the diagonal into 1/4-inch slices
2 medium yellow squash, trimmed and cut on the diagonal into 1/4-inch slices
2 medium sweet onions, each cut into 8 wedges
2 pounds thick asparagus, ends trimmed
Cooking Spray
Seasoning variations
4 cloves garlic, minced
4 teaspoons extra-virgin olive oil
1 teaspoon balsamic vinegar
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
or
3 cloves garlic, minced
4 teaspoons extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon freshly ground pepper
Sprinkle with lemon zest and juice after roasting
Directions
1)
2)
3)
4)
Preheat the oven to 450.
Spray baking sheets with nonstick cooking spray; set aside.
Cut vegetables as directed and separate evenly into two different bowls
Mix seasoning variations and add one to each bowl, toss vegetables evenly to
coat
5) Spread out vegetables on baking sheets
6) Bake the vegetables until tender and lightly browned, about 20-25 minutes
depending on thickness of vegetables, removing them from the oven after 15
minutes to toss the vegetables and to rotate the pans from one oven rack to the
other.
Adapted from winnerdinners.com
1/4 teaspoon salt = 600 mg sodium
Sodium= ~100-150 mg/serving
“Fried Apples”
Servings: ~12-15
Ingredients
7 1/2 cups apple juice
12 large golden delicious apples, unpeeled and cut into wedges
1/2 cup and 1 tablespoon cornstarch
3 teaspoon cinnamon
3/4 tsp allspice
3/4 cup sugar
Directions
1) Slice apples leaving skins on
2) In 2 large skillets, combine the apple juice and sliced apples. Heat on medium until
apples are fork tender, turning often to enable even cooking. Be careful not to overcook
apples.
3) Remove apples from juice with slotted spoon and place in large bowl.
4) In another bowl, combine all dry ingredients and stir with wire whisk until well
blended.
5) Pour hot apple juice into dry mixture. Whisk vigorously until lumps are gone. Pour
this mixture back into the skillet and heat on medium heat, whisking constantly, until
bubbly and thick.
6) Remove from heat and pour over apples in bowl. Stir until apples are evenly coated.
Adapted from Southernplate.com
~0 mg sodium
Cooking For Healthy Blood Pressure
Sponsored by Whole Foods Market
Roasted Salmon with Maple Glaze
Serves: 6
Ingredients
1/4 cup maple syrup
1 garlic clove, minced
1/4 cup balsamic vinegar
2 pounds salmon
1/4 teaspoon kosher or sea salt
1/8 teaspoon fresh cracked black pepper
Fresh mint or parsley for garnish
Directions
1) Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.
2) In a small saucepan over low heat, mix together the maple syrup, garlic and
balsamic vinegar. Heat just until hot and remove from heat. Pour half of the
mixture into a small bowl to use for basting, and reserve the rest for later.
3) Pat the salmon dry. Place skin-side down on the baking sheet.
4) Brush the salmon with the maple syrup mixture.
5) Bake about 10 minutes, brush again with maple syrup mixture, and bake for
another five minutes.
6) Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.
7) Transfer the salmon to plates. Sprinkle with salt and black pepper, and top with
reserved maple syrup mixture. Garnish with fresh mint or parsley and serve
immediately.
Recipe from Mayoclinic.org
Sodium: 152g/serving
Oven Roasted Vegetables
Servings: 4-6
Ingredients
1 medium red bell pepper, seeded and cut into 4 panels
then cut each panel into 4
slices
1 medium zucchini, trimmed and cut on the diagonal into 1/4-inch slices
1 medium yellow squash, trimmed and cut on the diagonal into 1/4-inch slices
1 medium sweet onion, cut into 8 wedges
1 pound thick asparagus, ends trimmed
Cooking Spray
Seasoning variations
4 cloves garlic, minced
4 teaspoons extra-virgin olive oil
1 teaspoon balsamic vinegar
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
or
3 cloves garlic, minced
4 teaspoons extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon freshly ground pepper
Sprinkle with lemon zest and juice after roasting
Directions
1)
2)
3)
4)
5)
6)
Preheat the oven to 450.
Spray baking sheets with nonstick cooking spray; set aside.
Cut vegetables as directed and place into a bowl
Mix seasonings in bowl and toss vegetables evenly to coat
Spread out vegetables on baking sheets
Bake the vegetables until tender and lightly browned, about 20-25 minutes
depending on thickness of vegetables, removing them from the oven after 15
minutes to toss the vegetables and to rotate the pans from one oven rack to the
other.
Adapted from winnerdinners.com
1/4 teaspoon salt = 600 mg sodium
Sodium= ~100-150 mg/serving
“Fried Apples”
Servings: 4-6
Ingredients
2+1/2 cups apple juice
4 large golden delicious apples, unpeeled and cut into wedges
3 tablespoons cornstarch
1 teaspoon cinnamon
1/4 tsp allspice
4 tablespoons sugar
Directions
1) Slice apples leaving skins on
2) In a large skillets, combine the apple juice and sliced apples. Heat on medium until
apples are fork tender, turning often to enable even cooking. Be careful not to overcook
apples.
3) Remove apples from juice with slotted spoon and place in large bowl.
4) In another bowl, combine all dry ingredients and stir with wire whisk until well
blended.
5) Pour hot apple juice into dry mixture. Whisk vigorously until lumps are gone. Pour
this mixture back into the skillet and heat on medium heat, whisking constantly, until
bubbly and thick.
6) Remove from heat and pour over apples in bowl. Stir until apples are evenly coated.
Adapted from Southernplate.com
~0 mg sodium
A diet high in sodium may be one factor in the development of high blood
pressure.
Sodium is a component of salt: table salt is 40% sodium and 60% chloride.
Processed and preserved food items such as canned foods, fast foods,
cheese, and condiments usually have high sodium content, and are the
main source of dietary sodium for Americans.
Several food industries are discovering methods to decrease sodium in
their products.
The Dietary Guidelines for Americans recommended reducing sodium
intake to no more than 2,300 milligrams per day. However, those with
hypertension, over the age of 51, or who are African American, should
consume no more than 1,500 milligrams of sodium per day. This
recommendation includes over half of all Americans.
1/4 teaspoon of salt = 600
milligrams of sodium
Sauces that are high in sodium include soy, steak, barbeque and
worcesterhsire sauce.
The DASH Diet stands for Dietary approaches to stop hypertension.
65 Million Americans have hypertension (31%) and 45 million have
prehypertension
At age 55, those who do not have high blood pressure have a 90%
chance of developing high blood pressure at some point in their
lifetime.
81% of Americans with high blood pressure are over 45 years old,
even though they make up just 46% of the population
Average blood pressure is on the rise in children
Normal blood pressure is 120/90 and hypertension is 140/ 90 or
higher
DASH Diet is an eating plan that is low in saturated fat, cholesterol,
and total fat, and that emphasizes fruits, vegetables, and lowfat dairy
foods.
Some packaged deli meats can pack around 360 milligrams of sodium for two slices.
Canned vegetables can have around 730 milligrams of sodium for just a cup of
vegetables. It is important to look for no salt added canned vegetables or to rinse the
vegetables off prior to eating.
Average 1-ounce servings of snack foods
Potato chips = 136 milligrams
Cheese puffs = 240 milligrams
Pretzels = 385 milligrams
Even "baked" or fat-free snacks can pack the same amount of sodium or more as
regular snacks , so read the label.
A bigmac at Mcdonalds has 970 mg of sodium in it alone.
A beef soft taco at taco bell has 500 mg of sodium in it.
Third UVA cooking class!
Setup
Stove –
 1 or 2 whisks, Tbsp, tsp, ¼ cup, ½ cup, liquid measuring cup
 2 large frying pans (wooden spoons to stir), slotted spoon
o Large
2 large bowls one for apples one for dry ingredients
Step 1 – 2 large baking pans
2 13x9
 #1 -2 baking sheets for veg, place foil on
 #2 – 13x9 pans for fish
Counter
 Bowl with ingredients for fish marinade
o Cup, Tbsp/ tsp, whisk
 2 Bowls for seasoning variations for vegetables
o tsps, tbsp.
 2 big bowls for vegetables
 Cutting boards
o 1 cutting board for salmon herbs/garlic
o 6-7 cutting boards for vegetable chopping
 2 cutting boards for bananas
Step one
Preheat top oven 450
Preheat bottom oven to 450
Have two people start to make the marinade for the fish
First we are going to start chopping all of the vegetables as directed
 Demonstrate how to cut vegetables
 Demonstrate easy way to take peel off of garlic to mince
 Talk about reading over recipes and having all of the ingredients ready
Step 2 –
 Take out salmon
 Cover fish with marinade and season with pepper

Bake 20-25 minutes, or until fish is done. Fish should be flaky or with a minimal internal
temperature of 165 F
Step 3 Cover baking sheets with foil and spray
 Coat two sets of vegetables in different seasoning variations
 Bakes for 20-25 minutes, stirring frequently
Step 4
 Cut Apples into slices





Heat up apples into juice mixture
Have someone make dry mixture
After fork tender take slotted spoon and place in other bowl
Whisk juice and dry ingredients
Heat over low heat til thick
Key points:
 cooking terms—
o sauté- means tossing while cooking, using a small amount of fat in a
shallow cooking pan
 Chopping onion (technique, size uniformity for cooking)
 Knives:
o Chef or cooks knife- multi-purpose knife designed to perform well at
many differing kitchen tasks, rather than excelling at any one in
particular. It can be used for mincing, slicing, and chopping
vegetables, slicing meat
o Pairing knife: This knife is a general purpose knife that is used for
small intricate work like peeling and coring or cutting small
vegetables
 Timing –
o read full recipe first
o make sure you have everything first, wash all of vegetables and fresh
herbs, have measuring cups/spoons out
 food safety – wash hands, cutting boards, using a knife, curl fingers back so
you do not cut yourself
nutrition – Grains (6 to 8 servings a day)
Grains include bread, cereal, rice
and pasta. Examples of one serving of grains include 1 slice whole-wheat bread,
1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta.
•. Focus on whole grains because they have more fiber and nutrients than do
refined grains. For instance, use brown rice instead of white rice, wholewheat pasta instead of regular pasta and whole-grain bread instead of
white bread. Look for products labeled "100 percent whole grain" or "100
percent whole wheat."
•. Grains are naturally low in fat, so avoid spreading on butter or adding cream
and cheese sauces.
Vegetables (4 to 5 servings a day)
Tomatoes, carrots, broccoli, sweet
potatoes, greens and other vegetables are full of fiber, vitamins, and such
minerals as potassium and magnesium.
• Fresh or frozen vegetables are both good choices. When buying frozen and
canned vegetables, choose those labeled as low sodium or without added
salt.
• Fruits (4 to 5 servings a day)
Many fruits need little preparation to become
a healthy part of a meal or snack. Like vegetables, they're packed with
fiber, potassium and magnesium and are typically low in fat.
Lean meat, poultry and fish (6 or fewer servings a day)
Meat can be a rich
source of protein, B vitamins, iron and zinc. But because even lean varieties
contain fat and cholesterol, don't make them a mainstay of your diet — cut back
typical meat portions by one-third or one-half and pile on the vegetables instead
Eat heart-healthy fish, such as salmon, herring and tuna. These types of
fish are high in omega-3 fatty acids, which can help lower your total
cholesterol.
The DASH diet strives for a healthy balance by providing 30 percent or less of
daily calories from fat, with a focus on the healthier unsaturated fats.
Unsaturated fats aren’t solid at room temperature
-canola oil, olive oil, vegetable oil, sunflower oil, avocados, and fats
from fish