6 Tex-Mex Recipes to Lower Blood Pressure: Vegetable Rice Pilaf

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Serves 4

Onions, which are high in potassium, also contain adenosine, which hinders clot formation and raises high-density lipoproteins (HDL, or “good” cholesterol). According to herbalist and author Steven Foster, recent research shows that celery decreases stress hormones in the blood, which leads to dilated blood vessels and reduced hypertension (see Herbs for Health January/February 1999, page 20).

• 1 teaspoon cold-pressed olive oil
• 1 cup brown rice
• 2 cups unsalted vegetable broth or water
• 1/16 teaspoon saffron
• 1 small white or yellow onion, chopped medium-fine
• 2 sticks organic celery, chopped ­medium-fine
• 1 carrot, scrubbed and chopped medium-fine
• 2 teaspoons butter
• 1 cup broccoli florets, lightly steamed
• 1/2 teaspoon salt (optional)

1. Heat the oil in a covered 2-quart sauce pan; add the rice and stir-fry it for 2 minutes over medium-high heat. Add the broth and saffron; reduce the heat to medium-low, cover, and simmer for 35 to 45 minutes.

2. While the rice cooks, sauté the onion, celery, and carrot in the butter over medium heat for 5 minutes, stirring regularly. When the rice is barely done, stir in the sautéed vegetables and, if desired, the salt; cover and remove from the heat. Empty the pilaf into a serving dish, top with the broccoli, and set on the table just when you and your guests are ready to eat.

Debbie Whittaker, a frequent contributor to Herbs for Health, demonstrates her healthy cooking style as the “Herb Gourmet” in Denver, Colorado.

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