Vegetarian diets support a healthy blood pressure, according to a review published in JAMA Internal Medicine. Researchers identified 39 studies which analyzed the dietary choices and blood pressures of adults. Vegetarian diets were associated with lower systolic and diastolic blood pressures, compared with omnivorous diets. This review is consistent with other studies and stresses the significance of a dietary approach to preventing and reducing the risk for hypertension.

JAMA Intern Med. Published online February 24, 2014. doi:10.1001/jamainternmed.2013.14547
Yoko Yokoyama, PhD, MPH1,2,3; Kunihiro Nishimura, MD, PhD, MPH4,5; Neal D. Barnard, MD3,6; Misa Takegami, RN, PhD, MPH1,7; Makoto Watanabe, MD, PhD8; Akira Sekikawa, MD, PhD9; Tomonori Okamura, MD, PhD10; Yoshihiro Miyamoto, MD, PhD1,8

HERE ARE 8 WAYS TO NATURALLY LOWER YOUR BLOOD PRESSURE

Fritters taste crazy good and this recipe is really easy. Crispy on the outside, soft and creamy on the inside. No need for eggs, cheese or dairy or any kind. Gluten free. A delicious way to make use of zucchini when it starts overflowing in your gardens. The cashew sour cream is amazing and unlike the dairy based version, it doesn't contain any bad fats, hormones or other thickeners and additives they may contain. To be honest, I don't even remember what sour cream tastes like, but I hear this cashew version tastes pretty similar. You could serve them with some whole grains or salad. 

Bok choy is the heart of this savory soup. I love bok choy. It is full of nutrients. Bok Choy has 110 mg of calcium per cup. It is also loaded with vitamins C, A and K, magnesium, potassium, manganese, and iron. The coconut provides a nutritious source of meat, juice, milk, and oil that has fed and nourished populations around the world for generations. Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a "functional food" because it provides many health benefits beyond its nutritional content. Enjoy :)

I often resort to stir fried veggies when I have a whole bunch of veggies but short of inspiration and time. This is a nice change and I'll definitely do it again in the future. It was really quick and easy to make and I always love using cashews to make a creamy sauces. You may even like to add some herbs or spices to the sauce if you are feeling experimental. Enjoy this super nutritious, filling and delicious meal. 

These omelettes are surprisingly tasty to be honest! The nutritional yeast gives is a cheesy flavour. You could even have them on their own as a side if you wanted to. Nice to not have to use flour, eggs or dairy to make, what is traditionally a very animal based dish. The veggies have a good little kick to them with the chilli. 

A protein packed, fiber filled, nutrient dense, low GI salad. Fiber-rich foods such as all the ingredients in this salad, help control your blood sugar levels, because fiber slows down digestion, allowing sugar to move slowly from your digestive tract into your bloodstream. As a result, you're less likely to develop a blood sugar spike after eating, and won't experience the fatigue and irritation from a subsequent blood sugar crash. 

This is a straight copy and paste recipe because it is sooooo good all on it's own. These cookies are so simple to make and bake. Divinely soft on the inside and most delicious warm when the chocolate is still soft. No need for eggs, dairy, sugar, oil or flour and completely gluten free. Enjoy.

Such an amazing colour! Beetroot is super healthy for you and great if you are into fitness. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants. Beetroot fibre has been shown to increase the level of antioxidant enzymes in the body, (specifically one called glutathione peroxidase), as well as increase the number of white blood cells, which are responsible for detecting and eliminating abnormal cells. Beets are also one of the richest sources of glutamine, an amino acid, essential to the health and maintenance of the intestinal tract. Enjoy this soup as lunch or dinner - it is filling enough to be a meal!

A delicious raw dessert made with goodness of avocados. The bottom layer is divinely chocolate and the green layer is made with fresh limes.  This is a dessert you don't have to feel guilty about! It would also be scrumptious served with some fresh berries.

A filling salad using quinoa and buckwheat which is nice and easy to digest. The avocado dressing is creamy and full of flavour. As usual, all those amazing colours will provide you with tons of vitamins, minerals, antioxidants, carotenoids,  anti-inflammatory compounds and cancer/disease fighting properties that only plants can deliver. EAT THE RAINBOW.

Forget that Captain Crunch crap. Leave that stuff on the shelf. Feed this to your kids instead. A wholesome, sugar free, crunchy start to the day. Can also be made gluten free.

This wholesome soup will warm your belly with it's generous amount of ginger. The combined nutrients from it's ingredients make it a super healthy meal. It is particularly high in iron, chlorophyll and antioxidants.