Most diets for lowering high blood pressure prescribe eating more vegetables and fruits!

Several studies have found that a vegan diet (not to be confused with vegetarian diets where lactose are consumed) helps lower high blood pressure. Cross-sectional data from Adventist Health Study 2, for example, showed that vegans had 63 percent less risk of having high blood pressure compared to regular meat-eaters, which was highly statistically significant. One reason was that the vegan diet was higher in potassium and lower in sodium. The subjects also showed lower insulin levels and blood viscosity.

Bill Gates once said that “the future of meat is vegan,” so here is a completely nutritious and delicious vegan recipe. In fact, there are hundreds of wonderful vegan recipes which are good for the conscience and much better for the body.

Spaghetti and “Meatballs” in Rich Tomato Sauce

THE ‘MEATBALLS’

    • 2 slices of dry wholemeal bread (crusts cut off)
    • 1 medium red onion
    • 2 cloves garlic
    • 1 tbsp. fresh mint (or half the amount in dried mint)
    • 2 tbsp. flat leaf parsley (use a little stem too)
    • ½ a grated carrot
    • 2 tsp. nutritional yeast
    • 1 tsp. wheat-germ
    • 1 tsp. vegetable stock granules (use a salted version)
    • 1 tsp. curry
    • ½ tsp. cinnamon
    • ½ tsp. ground cardamon
    • ½ tsp. coriander seeds
    • 3 large mushrooms, roughly chopped (and fried)
    • 1 tsp. egg replacer (mixed with 1 tsp. water into a paste)
    • 14 pecan halves
    • 3 tbsp. whole-meal flour
    • 1 cup of red quinoa, washed and boiled (remove and drain when ready)
    • extra virgin olive oil for frying

METHOD

    • Place the bread, nuts, herbs and spices in a food processor, and process until very finely chopped. Add onions, garlic and carrot, and process for about another minute.
    • Add remaining ingredients, except olive oil and quinoa, and process (remove any excess from the sides of the mixer using a spatula). Add in cooked quinoa, cooked mushrooms, and egg replacer mix, and process for a few seconds only, so that you are left with a very thick mixture. Remove into a large bowl, and place in the refrigerator for half an hour.
    • Sprinkle a large plate with flour, make sure your hands are completely dry and floured. Take a tablespoon of the meatball mixture at a time, roll for a few seconds in the palms of your hands, to form a ball. Place balls on floured plate, until you’ve used all the mixture. Sprinkle a little more flour on the top of them, and place in the fridge for a further 40 minutes or longer if preferred, so that they bind well before frying.
    • When they are ready, heat a little olive oil in a large non-stick frying plan, and one by one place balls in the pan. Allow them to fry on a medium to low heat until golden brown all over. Transfer into an ovenproof glass dish and place in the oven on a low heat. Now make the sauce.

SAUCE

    • extra virgin olive oil
    • 4-5 cloves garlic, finely chopped
    • 8 cherry tomatoes, left whole
    • 4 tbsps. tomato puree
    • 2 tins (800g) of chopped tomatoes
    • handful of finely chopped, fresh oregano
    • salt to taste
    • 2 tbsps. HP sauce (brown sauce)
    • ½ glass of red wine
    • ½ tsp. fennel seeds
    • 1 tsp. muscovado sugar

METHOD FOR THE SAUCE

    • Heat olive oil in non-stick saucepan on medium to low heat. Add garlic, mixing constantly for about 30 seconds so it does not burn. Add cherry tomatoes, then tomato puree and a little more oil. Mix and allow to cook until oil turns orange.
    • Add in rest of the ingredients, except for the wine. Simmer covered for about 20-30 minutes until sauce thickens. Add wine a little at a time, whilst sauce is still simmering. Add the HP brown sauce. Continue mixing for a further five minutes.
    • When sauce is thick, carefully remove meatballs from oven and place into the sauce. Serve immediately onto spaghetti. Use vegan cheese as a topping if you wish, drizzle some olive oil, and garnish with parsley. You can sprinkle on some faux parmesan.

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