Blast Away BP Smoothie Bowl

A delicious fiber-filled heart-healthy berry-banana powered smoothie bowl comprised of antioxidant-rich berries and nutrient-dense seeds and nuts, topped with granola, berries, and seeds.

Do you, or someone you know and love, have high blood pressure?

My dear husband has high blood pressure. That’s actually why we started eating plant-based almost five years ago. When he watched the movie, “What the Health“, he decided that he was going to eat plant-based for thirty days to see if he felt any better. I was skeptical. I had been eating a “healthy” paleo gluten-free diet for several years in an attempt to manage my fibromyalgia. It wasn’t working.

So instead of making two meals, I found things we both could eat that first week. And Instead of our nightly walk around our neighborhood, we walked to the local pharmacy to check his blood pressure. It never occurred to us to purchase a personal device. Not then anyway. During that short experiment, his blood pressure came down enough for him to stop taking his medication.

I still remember being pleasantly surprised as the results began manifesting themselves. I began doing my own research by reading “The China Study” and “Eat to Live”. The rest is history.

Fast forward a few years, my husband’s blood pressure rose back to where it had been. I was so puzzled. I reduced or eliminated added sodium whenever I cook. And when I make all of these cereals or snacks, he seems just fine. Hence the reason I make and share the recipes with you.

But I currently work full-time and don’t always have the time to make what he wants. And because he began eating so much of these cereals and snacks so often, it became easier to purchase them again. As I’m sure you’re aware, whenever we eat out or purchase commercial/prepared foods, there tends to be quite a lot of added sodium. Plus, my husband absolutely loves snacks – peanuts, chips, cereal, cereal/granola, clif bars, etc. He also really enjoys hummus, guacamole, and especially salsa.

News Flash –> even ‘healthy’ cereals and snacks are devastating to his heart. There’s simply way too much salt!! But I do not want to be the person to constantly nag him or inundate him with pestering about being healthy and eating too much salt.

Needless to say, my husband went to the doctor because he wasn’t feeling well and wasn’t quite sure what it was. He couldn’t focus or concentrate at work, had unexplainable headaches, was having trouble sleeping, and was feeling quite lethargic. He was convinced he had eaten something with high fructose corn syrup (HFCS) – but since I avoid HFCS like the plague, that didn’t make sense.

As it turns out, his blood pressure had risen significantly. And like the good (obnoxious) wife I am, I pulled out Microsoft Excel and started tallying up all the prepared foods (cereal), snacks, and condiments he ate the previous day. I know, I know. But we have had so many conversations (arguments) abut this. And I didn’t want to lecture. Numbers don’t lie (unless you omit or skew things).

When I showed him that he had consumed over 2,000 mg of salt just in his breakfast, lunch and snacks, his eyes got real big. (The American Heart Association recommends no more than 1,500 mg per day for most adults.) I then pulled out the beetroot supplements I had previously purchased for him and pulled out our “How Not to Die” book again. A few years before, I created a chart to remind him that greens, berries, beets, and flax were really good at naturally decreasing blood pressure.

I now wake up super early two to three times a week to make him this Blast Away BP Smoothie Bowl. He prefers it to a smoothie since it contains granola, fresh berries, and seeds on top – something he can chew. He likes his routine of eating cereal with a spoon, which makes this smoothie bowl perfect for him.

If you prefer drinking your smoothie, you may want to increase the plant milk. Otherwise, it can be a bit thick. Then simply pour it into a large blender bottle or mason jar. And you’ve got yourself a portable smoothie that will kick your high blood pressure to the curb!

Why do I make him a smoothie? Because this smoothie bowl contains a lot of the recommended foods in Dr. Michael Gregor’s book, “How Not to Die“, namely raw greens, berries, hemp hearts, flax seed, and beets. Chapter 7 is dedicated to “How Not to Die from High Blood Pressure”, which explains that, in addition to eating a plant-based diet, sodium is a key contributor for high blood pressure. For this reason, Dr. McGregor recommends reducing our salt intake to a half teaspoon a day.

So, we are trying to refocus on three things. First, we’re eating a mostly whole food plant-based diet. Second, we’re trying to limit our sodium intake as much as possible, preferably to less than 1,100 mg per day (aka decrease commercial snacks). And third, we’re incorporating more heart-healthy blood pressure-reducing foods, as recommended by Dr. Gregor, which prompted the creation of this delicious smoothie bowl.

I’d like to acknowledge a few high performers.

Flaxseeds are proven to be extremely effective at combatting high blood pressure. In fact, Dr. Gregor explains that eating a few tablespoons a day may work two to three times better than pharmaceutical drugs. (pg 133) Additionally, a diet containing three portions of whole grains also helps reduce blood pressure. This is why I incorporate flaxseed and rolled oats in this Blast Away BP Smoothie Bowl.

Antioxidant foods rich in Nitric Oxide (nitrate or NO) include dark leafy greens, berries, rhubarb, and beets. And since arugula is the number one nitrate-rich food, I specifically include a serving in this smoothie bowl. As Dr. Gregor puts it, “you need to flood your body with antioxidant-rich plant foods throughout the day to extinguish the free radicals and let NO synthase get back to its job of keeping your arteries fully functional.” (pg 137)

For this reason, we try to eat a big salad incorporating a variety of leafy greens, vegetables, fruits, and seeds almost every night. And we now have this smoothie bowl a few times a week for breakfast to incorporate more greens, beets, and berries, as well as the flax and whole grains. Plus, my husband now takes more portable vegetables and fruits to snack on throughout the day, in leu of the chips and dips he used to enjoy.

Please note that the color of this smoothie bowl may look a bit murky sometimes – that’s because when the colors of the rainbow combine, the end result can appear more brown. Just remind yourself that this is okay. Simply cover it up with some pretty berries and granola, and no-one will be the wiser! Or better yet, add a spoonful of cacao powder, cocoa powder, or chocolate protein powder to the bender. It not only mixes up the routine and is naturally brown; it also adds a nice rich chocolatey flavor. And my husband loves chocolate.

As a bonus, and for your awareness, I’m pleased to report that his blood pressure is decreasing again. When he checked it yesterday, it was 122/81. Food truly is for our good and can be medicine. 💚🌱 

I hope you enjoy this Blast Away BP Smoothie Bowl as much as I do.  I would love to see your results! Please leave a comment and rate it down below, tag a picture @pebblesandtoast and #pebblesandtoast on Instagram, Twitter, and Facebook!   Enjoy!!   

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Smoothie Ingredients

• 1 cup raw dark leafy greens (arugula or blend is best)
• 1 cups plant milk*
• 1 cup frozen berries** – lowers bp
• 1 cup frozen bananas*** (1 banana)
• 2 Tbsp hemp hearts – lowers bp
• 2 Tbsp rolled oats– lowers bp
• 2 Tbsp flaxseed – lowers bp
• 1 Tbsp psyllium husk – helps lower bp
• 1 Tbsp beetroot powder – lowers bp
• 1-2 raw nuts – promotes nutrient absorption
• 5-6 dates, pitted
• 1 Tbsp cacao, cocoa powder, or plant-based protein powder (optional)
• Toppings: natural granola, fresh or frozen berries, and hemp hearts and/or seeds

Instructions

1. In a high-speed blender, blend all of the smoothie ingredients together until completely smooth, about 1 minute.  *If drinking this as a smoothie, you may want to increase the milk to 1½ – 2 cups so that it isn’t too thick.  As the psyllium husk, flax seed, and oats absorb moisture, it becomes a little thicker, like a light pudding.

1. Pour smoothie into 2 bowls and garnish with toppings (granola, seeds, berries).  *Alternatively, pour into 2 glasses or 1 large blender bottle.

Notes

*If drinking this as a smoothie, increase the milk to 1½ – 2 cups so that it isn’t too thick.  As the psyllium husk, flax seed, and oats absorb moisture, the smoothie becomes a little thicker, like a light pudding, and is more difficult to drink.

** You can use any combination of frozen or fresh berries you like in this smoothie bowl.

*** I buy and freeze a bunch of bananas at once.   That way, they’re always available when I want to make nice cream or a smoothie.  On a cutting board, peel and slice and place in a freezer bag or container. Freeze until ready to use, up to 3 months.

Please note that the color may appear a bit murky sometimes – that’s because when the colors of the rainbow combine, the end result is more brown. And that’s okay. Just cover it up with some pretty berries and granola, and no-one will be the wiser!

Dr. Gregor also recommends drinking hibiscus tea to reduce high blood pressure, though I don’t include it in this smoothie bowl.