Eat For Better Health......Eat That Pressure Down!!!

I had the privilege of meeting the late Elijah Saunders, MD, when I did some work for the Association of Black Cardiologists. I will never forget that meeting. I had learned about him when I was a college student and had heard of his work in hypertension. As we come to an end of National Nutrition Month, I thought I’d like to share something he taught me.

Dr Saunders was a graduate of of the University of Maryland medical school and had a career that ended at the same medical school when he passed away in April, 2015. “Colleagues there said he was known internationally for his work on hypertension in African-Americans and how he taught patients about high blood pressure and its connection between diabetes, heart attack and stroke.

One study he conducted that intrigued me was about a group of Caribbeans with hypertension. Instead of focusing on reducing their intake of sources of salt/sodium, he focused on increasing their consumption of sources of potassium. His theory was that they weren't getting too much sodium, but not enough potassium. And, if the sodium/potassium balance could be restored, the hypertension would be reduced. He was right. When the study subjects increased their potassium intake, the blood pressure normalized. And, of course, the best sources of potassium are plant foods. That changed my life.

While I know there are a number of theories that continue to be promoted about hypertension in people of color, I am convinced that the potassium/sodium balance controlled by diet is the BEST WAY to take the pressure off. And, in case you didn't know, it’s about more than bananas! While bananas boast about 422 mg/medium banana, they really pale in comparison to an avocado which provides 708 mg/1 cup. UHMAZING, I know. And, avocados are good sources of fiber and an excellent source of healthy fat.

Here’s my recipe for guacamole and a quick peach salsa. Yes, tomatoes and peaches and mango also provide fair amounts of potassium. (1 tomato 292 mg., 1 peach 285 mg., 1 mango 564 mg.). And, if you homemade salsa, the recipe is in the March 2 Blog. So, make yourself some. And, while you’re enjoying devouring it, google some of your favorite PLANT foods, and add up the amount of potassium you’d find in a meal of those foods. I think you’ll be pleasantly surprised! And, it will definitely take some of the pressure off. Oh, and there’s a banana pudding for you too!! Thanks Dr. Elijah Saunders for changing my life.

Guacamole

4 medium ripe avocados

1 container your favorite non-dairy sour cream

1 medium tomato, diced

1 medium onion, finely chopped

Juice of one large lemon

Juice of one large lime

Salt to taste

Peel and mash avocados. Add other ingredients and mix well. Add salt to taste. Serve with peach salsa and tortilla chips as appetizer/party food or with nachos. YIELD: 6 cups

Quick Peach Salsa

1 16-ounce jar On the Border Salsa, medium flavor, it’s vinegar-free

1/3 can Welch’s white grape peach juice, thawed

Mix ingredients together and serve with guacamole and tortilla chips as appetizer/party food or over nachos. Our family loves this!! Yield: about 2½ cups

Banana Pudding

3-4 bananas

1 bag Vanilla Wafers or Ginger Snaps

Make it Yourself Vanilla Pudding

2 1/2 cups milk - soy, almond, coconut, cashew or oat

1/3 cup cornstarch

dash of salt

1/4 -1/2 cup sweetener - cane sugar, honey, maple syrup OR 1/8 teaspoon Stevia

1-2 teaspoons vanilla flavoring

In a small saucepan blend 1/2 cup milk and cornstarch. Place on stove on medium heat. Whisk in remaining milk and sweetener of your choice, vanilla and salt. Heat just until mixture begins to boil. Lower heat and cook until thick, whisking frequently. Mixture is ready when it sticks to spoon without running off. Remove from heat and set aside to cool down some. While pudding is cooling, start to layer cookies and bananas in desired dish. It will continue to thicken as it sets in the banana pudding.

Banana Pudding

in a dish of your choice place a layer of cookies, followed by 1/2 the bananas, sliced, followed by half the Vanilla Pudding. Repeat Layering. Add OPTIONAL Whipped Topping OR Cookie Crumbs OR Shredded Coconut. Refrigerate until set, about 2 hours. Serve. 6-8 servings.

VARIATION: Make into individual servings. Experiment with other fruits/cakes/cookies. Use banana and/or coconut flavorings. Blend in one package of silken tofu.

Whipped Topping

Liquid off 2 cans of garbanzo beans

1-1 1/2 cups natural sugar

2 teaspoons vanilla extract (optional)

1/4 heaping teaspoon cream of tartar

Pour ingredients into a mixer and mix for about 10-15 minutes with a two prong mixer until the topping fluffs up and the peaks hold! ENJOY!! YIELD: 30 servings

Eat that Pressure Down!! Reverse Your Hypertension!! Eat Plants!! Happy Wellness Wednesday!!

I’m Still Shoutin’ Ova Here!!

Donna

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