19 20-Minute Anti-Inflammatory Lunches to Help Manage Blood Pressure
Reviewed by Dietitian Jessica Ball, M.S., RD
Feel your best when you eat these nutritious and flavorful lunches. These meals are low in sodium and saturated fat and are packed with potassium-rich ingredients like avocado, spinach and beans to support healthy blood pressure levels. Plus, you’ll find plenty of other anti-inflammatory legumes, whole grains and vegetables in this collection to help you combat pesky symptoms of inflammation like fatigue, mental fog and joint stiffness. Recipes like our Black Bean Wraps with Greens & Cilantro Vinaigrette and Spinach Salad with Quinoa, Chicken & Fresh Berries come together in just 20 minutes or less for a delicious and nourishing lunch.
Black Bean Wraps with Greens & Cilantro Vinaigrette
A simple salad tossed with a tangy vinaigrette packs these no-cook wraps with tons of bright cilantro flavor. The mix pairs well with mashed beans and avocado, which hold everything together.
Loaded Cucumber & Avocado Sandwich
This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.
Vegetarian Ni?oise Salad
This vegetarian take on a traditional Ni?oise salad omits the fish and piles on plenty of vegetables.
Chicken Caesar Salad Wraps
These chicken Caesar salad wraps make for a quick, easy lunch or dinner. We like a mix of romaine and kale for texture and color, but you can use one or the other if you prefer. Romaine will not hold well once dressed, so we recommend making this wrap up to 1 day in advance or the leaves will get soggy. Parmesan crisps act as another crouton-like element—use store-bought crisps or make your own with our Parmesan Crisps recipe.
Chicken, Chard & Sun-Dried Tomato Quesadillas
This easy chicken quesadilla features earthy chard, sun-dried tomatoes and fontina cheese. For added flavor, you can use the oil from the sun-dried tomato jar to cook your veggies.
Spinach Salad with Quinoa, Chicken & Fresh Berries
If you're packing this grain bowl for work, combine the dressing ingredients in a small container. When you're ready to eat, shake the dressing well, add it to the salad and toss. If you don't have time to make a homemade dressing, use 3 tablespoons of store-bought olive oil vinaigrette. Keep prep time short by using rotisserie chicken (or leftover chicken) and a pouch of microwavable quinoa.
Rainbow Veggie Wraps
There's definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they're easy enough for kids to assemble themselves for an easy lunch or dinner.
Farro Salad with Arugula, Artichokes & Pistachios
Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
Vegetable Sandwich with Lemon-Shallot Herb Sauce
We pile on the veggies in this satisfying vegetarian sandwich. Lemon zest and juice add brightness to the herbaceous sauce. Use any leftover sauce with pasta or as a dressing with salad greens.
Anti-Inflammatory Chicken & Beet Salad
Tart cherry juice concentrate adds flavor and helps fight inflammation when teamed up with other anti-inflammatory foods like beets and walnuts in this quick salad. Buying packaged cooked beets cuts down on time (and mess!). Look for them in the produce section where other prepared vegetables are sold.
Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
This pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich.
One-Pot Chicken & Broccoli Pasta
This creamy chicken and broccoli pasta makes for a quick and easy weeknight dinner. We opt for small shells in this recipe, but any other small pasta, like orecchiette, would work, too.
Chickpea & Kale Toast
This healthy toast recipe combines chickpeas, kale and feta for a savory bite.
Pork Wrap with Lime-Jalape?o Slaw
A leftover cooked pork cutlet and coleslaw from earlier meals make this lunch a breeze to put together.
Shrimp Salad with Peanut Dressing
Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.
Tomato & Cucumber Sandwich
This refreshing, tangy sandwich is easy to pull together when you're short on time. You can lightly toast the bread if you want to add a little crunch. Fresh dill adds a grassy flavor. If you don't have fresh, stir an 1/8 teaspoon dried dill in its place. Make it a vegetarian sandwich by skipping the bacon and adding sliced cheese or an extra slice of tomato instead.
Crispy Smoked Tofu & Coleslaw Wraps
Tossing the smoked tofu in cornstarch then pan-frying makes it super-crispy. Drizzle with hot honey or your favorite hot sauce to spice it up a little.
Catchall Lunch Salad
This easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand.
Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage
Stock the fridge with a week's worth of lunches using a handful of ingredients from your local grocery store. To save on carbs, we're swapping in riced cauliflower for regular rice and adding pregrilled asparagus, which bulks up these bowls and adds fiber. At lunchtime, just reheat to steaming then top with a bit of pesto. Try Trader Joe's for fast shortcut ingredients like these--see Tip (below) for our product recommendations.
Read the original article on Eating Well.
