Tense? This healthy Tex-Mex menu will help control your blood pressure

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FISH WRAPS

Serves 4

A low-fat diet and proper weight management are key to controlling high blood pressure. Fish is a wise dietary choice for achieving both criteria; a study published last year in the journal Hypertension concludes that people who regularly eat fish (the study included tuna, salmon, and turbot) and manage their weight may sig­nificantly lower their blood pressure. The researchers hypothesize that omega-3 fatty acids make the difference. But fish is also high in selenium, which some believe is critical to normalizing blood pressure.

Fish Wraps

1/8 teaspoon cayenne
1/2 teaspoon freshly ground coriander seed
2 teaspoons cold-pressed olive oil
1 pound boneless, skinless tuna, 11/2 inches thick, cut into 11/2-inch cubes
1/4 cup orange juice
2 tablespoons freshly squeezed lime juice
8 small whole-wheat flour tortillas

Toppings

2 cups Mixed Greens (recipe below)
Garlic Salsa (recipe below)
Black olives, sliced
Nonfat yogurt, drained

In a glass baking dish that fits the fish snugly, stir together the cayenne, coriander seed, and oil. Add the cubed fish and toss with the oil mixture just enough to coat. Pour in the orange and lime juices and mix. Marinate 1 hour, turning three or four times.

Preheat the oven to 250°F. Place the tortillas in a glass pie pan, cover with a glass lid, and place them on the top rack of the oven 20 minutes before the fish has finished marinating.

When the fish has marinated, slide the fish cubes onto skewers. Turn the oven to broil and place the tortilla dish on the bottom rack. Place the fish skewers on a broiling pan and broil for 31/2 minutes; turn and broil until done, about 3 or 4 additional minutes (the fish is done when it’s springy to the touch, undercooked when it’s squishy, and overdone when it’s hard). Remove the tortillas from the oven and keep them covered until ready to serve. Place the toppings in serving bowls.

Place the fish skewers on a platter. Let guests put together their own wraps with the fish and toppings of their choice.

MIXED GREENS

Serves 4

Dark leafy greens contain a variety of vitamins, minerals, and phytonutrients essential for controlling blood pressure. Among the most helpful of these greens is organic (unsprayed) dandelion leaf, which is as effective a diuretic as some prescription drugs and high in potassium. Two other greens I always grow in my garden are arugula, extremely high in calcium, and purslane, a good source of magnesium and plant-based omega-3 fatty acids.

2 leaves domestic or 6 leaves wild organic dandelion leaves
4 leaves arugula
4 (6-inch) sprigs purslane
4 leaves red or other leaf lettuce

Rinse the greens well. Tear them into bite-sized pieces (1 to 2 inches for a salad, 1/2 inch for taco filling). Pat them dry with clean kitchen towels.

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