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Eat Healthy

Managing your blood pressure means eating foods that are good for you. Learn the basics of healthy eating and try some new recipes.

Eating Healthy Basics Content from Mayo Clinic Healthy Recipes

LunchCouscous with carrots, walnuts, and raisins

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This quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes.


Prep time: 5 minutes

Cook time: 12 minutes

Serves 4

Ingredients
  • 1 cup couscous (try whole-wheat couscous)
  • 1 teaspoon olive oil
  • 2 tablespoons walnuts, coarsely chopped
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • ½ teaspoon pumpkin pie spice or cinnamon
  • 1⅓ cup water
  • 2 tablespoons raisins
  • ½ cup carrots, rinsed, peeled, and shredded or thinly sliced; cut in half
Nutritional analysis per serving
Serving size: ½ cup
Calories: 218
Total fat 4 g
  Saturated fat 0 g
Cholesterol 0 mg
Sodium 155 mg
Total carbohydrate 39 g
Dietary fiber 3 g
Protein 6 g
Potassium 168 mg

 

Directions

In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown.

Slowly add water, then raisins and carrots. Cover. Bring to a boil over high heat.

Remove from the heat, and let stand for 10 minutes.

Fluff with a fork. Serve immediately.

 

Source: National Heart, Lung, and Blood Institute.
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