GRAINS, GREENS AND BEETS BOWL WITH CREAMY CITRUS DRESSING

Grain bowls are a fun, delicious and easy way to eat a variety of plant-based foods that can lower blood pressure and optimize health. They’re also versatile. You can easily substitute your favorite whole grain for the quinoa or replace the veggies in this bowl with veggies you have on hand. Whole grains in general have been shown to reduce blood pressure, and most vegetables, from carrots to leafy greens to beets, have anti-inflammatory properties that help to lower blood pressure. Make your grains and dressing ahead of time and store them in the fridge for 1-2 days before making this dish to save on time.

2 cups chopped kale leaves, stems removed and leaves chopped 1 teaspoon olive oil Sprinkle of salt, plus more to taste (optional)

2 cups cooked quinoa 1 cup cooked lima

beans

1 cup shredded

carrots

1 cup shredded beets ¼ cup diced red onion 2 tablespoons unsalted sunflower seeds Creamy Citrus Dressing (recipe follows) Ground black pepper,

to taste

Add the kale to a medium bowl. Drizzle with the olive oil and sprinkle with a little salt, if desired. With clean hands, massage the olive oil into the kale until the kale is tender, about 30 seconds. Set aside.

Divide the quinoa between 2 serving bowls. Divide the kale, lima beans, carrots, beets and onions between the 2 bowls. Pour the desired amount of dressing over each bowl. Sprinkle each bowl with a tablespoon of sunflower seeds and salt and pepper, if desired.

Serves 2.

Per serving (bowl ingredients only, without dressing): 503 calories, 19 grams protein, 64 grams net carbohydrates, 18 grams fiber, 12.5 grams total fat (1 gram saturated), 350 milligrams sodium.