Tackle high blood pressure with this marinated duck and kasha salad

High blood pressure has many causes behind it and many ways to reduce it. Try this tasty  marinated duck and kasha salad recipe for a delicious way of getting your heart back into healthy shape.

Eating healthier can be one of the ways you can try and reduce your high blood pressure. For a delicious way in doing so, try this recipe for marinated duck and kasha salad.

Kasha is a buckwheat grain that can be prepared either plain or roasted. It has a rich nutty flavour when toasted and is a beautiful complement to duck, especially with this salad. As with any recipe, make sure to read both the ingredients and preparation lists before starting. Everything should take under an hour to prepare and cook, and serves four.

Ingredients

• 1 lb of boneless, skinless duck breast
• 2 and 1/4 cups of low-fat chicken broth. For extra benefit to your heart, look for low-sodium chicken broth.
• 2 garlic cloves. Press the blade of a knife firmly on top of the garlic and flatten it to release the flavours, then  divide and chop it.
• The juice of one lemon. Roll it hard against a firm surface, cut it in half, then squeeze as much juice out as possible.
• 2 tbsp of extra-virgin olive oil
• 1 cup of kasha
• 12 sprigs of fresh thyme, divided
• 5 sprigs of fresh basil, finely shredded
• 1 tbsp of fresh rosemary, chopped
• 4 and 1/2 cups of green beans. Using fresh green beans from the market or grocery store works best, although you can also use a can of green beans. If you choose the latter, make sure the beans are well-drained.
• 1 cup of mixed salad greens. If you want a less expensive option, mix greens like spinach, kale and Boston lettuce together.
• Half a medium-sized red onion, sliced thinly
• 4 pitted green olives
• 4 pitted black olives
• 2 medium-sized green or yellow zucchini. Sliced each one lengthwise and thinly
• 12 small scallions
• 12 cherry tomatoes. If you can't find cherry tomatoes, find other small-sized tomatoes, like grape tomatoes.
• 1 and 1/2 tbsp red wine vinegar. You can also substitute this for an equal amount of combined sherry and balsamic vinegar.
• A dash of black or white pepper, enough to taste

Preparation

• Use a sharp knife to take all the skin and fat off the duck breasts.
• Using the same sharp knife, score the flesh in a criss-cross shape on both sides.
• Take a medium- to large-sized bowl and add the duck breasts to it, and mix in the lemon juice, rosemary, a tablespoon of the olive oil, about two-thirds of the garlic and half the thyme sprigs.
• Keep turning over the duck breasts so both sides are evenly coated in the mixture.
• Let the duck marinate while you prepare everything else. For great results, put a layer of Saran Wrap over the top of the bowl and secure it tightly in place with a rubber band, then turn the bowl upside down.
• Take a heavy skillet (cast iron works best) and turn the element up to medium heat.
• Add the kasha and toast it until it turns a bit darker in colour. Make sure to toss and stir it constantly, and it should only take four or five minutes to finish before you remove it from the heat.
• Bring out a medium- to large-sized pot and add the chicken broth, letting it come to a boil.
• Stir in the toasted kasha. This will cause the roiling boil to disappear a bit, but wait until it comes back to a boil.
• Once this happens, reduce the heat to medium-low and cook until the kasha absorbs all the liquid and has become tender. This should take anywhere from 10 to 15 minutes.
• When that's done, remove it from the heat and set it aside. Put it in a bowl with a lid on it so not too much heat escapes. Keep the pot with the boiled water in it still on the stove.
• Heat your skillet over medium heat for about five minutes until a drop of oil sizzles pretty quickly (you can also test it with a drop of water - it should sizzle and steam right away).
• The pot full of hot water you still have on the stove - add the green beans into it. Let them boil at high heat for about a minute, just enough for their colour to brighten. This should take about a minute.
• Remove the beans by scooping them up with a metal sieve, then run it under cold water. To get the really cold water you need, run the tap for as long as the beans are blanching.
• Place the beans on a cutting board and slice them in half, then put them in your bowl.
• Add the mixed salad greens, basil, red onion and olives, and toss it until everything is thoroughly mixed. You'll be able to get the best results if you use your hands to mix everything, so give them a good wash before starting.
• Remove the duck breasts from the marinade and lay them gently on the skillet that's been heating for the last several minutes.
• It'll only take about three minutes to cook each side of the duck breasts, so watch them carefully. If you want them cooked to medium-well or well, keep them on for another minute or two on each side.
• Put the duck breasts on a cutting board, and replace them in the skillet with the zucchini, scallions and tomatoes and cook these three until they're just lightly charred. In total, it should only take a minute or two.
• In your bowl, add the remaining garlic and oil, and combine it with the vinegar and leaves from the thyme sprigs.
• Thoroughly whisk everything together so it's evenly mixed, then drizzle it evenly over the salad.
• Take your kasha and spoon it over the salad in even distributions.
• Take the zucchini slices, scallions and tomatoes, and arrange them in an even layer over top of the salad.
• Lastly, slice the duck breasts in bite-sized strips and place them gently over top of the vegetables in the salad.

This tasty marinated duck and kasha salad can be served either warm or cold, depending on your guests' preferences and the season.