Recipe to beat high blood pressure: Brussels sprouts and potatoes with caraway-mustard sauce

Horseradish adds a bold bite to the warm, creamy dressing that brings this delicious combination of Brussels sprouts, red potatoes, celery, scallions and apples together.

Preparation time: 20 minutes

Cooking time: 15 minutes

Serves 4

Vegetables

• 250 g (1/2 lb) small red potatoes, quartered
• 1 container (275 g/10 oz)
• Brussels sprouts, quartered
• 1 red apple, cut into 1-cm (1/2-in) chunks
• 2 stalks celery, thinly sliced
• 3 scallions, thinly sliced

Dressing

• 125 ml (1/2 c) apple juice
• 75 ml (1/3 c) distilled white vinegar
• 30 ml (2 tbsp) flour
• 15 ml (1 tbsp) spicy brown mustard
• 15 ml (1 tbsp) white horseradish, drained
• 5 ml (1 tsp) olive oil
• 2 ml (1/2 tsp) caraway seeds
• Salt to taste

1.  Cook potatoes in large pot of boiling water for 5 minutes. Add Brussels sprouts and cook until firm-tender, about 5 to 8 minutes. Drain and place in serving bowl along with apple, celery and scallions.
2.  Whisk together apple juice, vinegar, flour, mustard, horseradish, oil, caraway seeds and salt in small pot. Bring to a simmer over medium heat, whisking constantly. Simmer 2 minutes.
3. Pour hot dressing over vegetables and toss to combine. Serve warm or at room temperature.

• To substitute frozen sprouts, thaw them first and reduce the cooking time by a minute or two when they're added to the potatoes.
• Use Yukon Gold potatoes in place of red potatoes. Either purchase very small ones or cut larger ones into small cubes.
• Serve this as a side dish to lean roast meat or as a change of pace from light, leafy salads.

• A single serving of Brussels sprouts supplies more than a day's requirement of vitamin C. These tiny members of the cabbage family are also good sources of vitamin B6, folate and potassium — key ingredients for fighting heart disease.

Key nutrients per serving: 140 Calories, 15 calories from fat, 2 g fat, 0 g saturated fat, 0 g trans fat, 4 g protein, 29 g carb, 6 g fibre, 100 mg sodium.

Blood pressure nutrients: 78 mg vitamin C, 38 mg magnesium, 716 mg potassium, 60 mg calcium.