The Low Sodium Cookbook (11 page)

1. Preheat the oven to 250°F.

2. In a medium mixing bowl, whisk together the lime juice, curry powder, and cayenne, if using, until well combined. Add the peanuts and stir to coat.

3. Spread the peanuts in an even layer on a large baking sheet.

4. Bake the peanuts in the oven, stirring occasionally, for 45 to 50 minutes, until they begin to brown.

5. Allow the peanuts to cool completely before eating; they can be stored in an airtight container at room temperature for up to 1 week.

Oven-Baked Rosemary Sweet Potato Chips

SERVES 2

SODIUM //
33 MG

BUDGET-FRIENDLY // COOKING FOR TWO // LOW-FAT // QUICK

Regular potato chips are packed with sodium and offer little in the way of nutrition, but we all know just how crave-worthy they are. The next time you are gripped with an uncontrollable chip craving, try this much healthier version. Sweet potatoes are loaded with vitamins B
₆
, C, and D as well as minerals like potassium and magnesium, which is essential for healthful heart function. Their bright orange color is proof that they are full of beta-carotenes, which reduce the risk of many diseases, including cancer, and fight the effects of aging. A mandoline is the best tool for getting really thin and uniform slices, but a food processor or just a sharp knife and a bit of patience will work, too.

Cooking spray

1 large sweet potato, peeled and thinly sliced

1 teaspoon minced fresh rosemary

1. Preheat the oven to 400°F.

2. Coat 2 large baking sheets with cooking spray.

3. Arrange the potato slices on the prepared baking sheets in a single layer. Spray them with cooking spray and sprinkle them with the rosemary.

4. Bake one sheet at a time in the oven for about 15 minutes, until the chips just begin to brown. Transfer the chips to a rack to cool.

5. Serve immediately or store the chips in an airtight container at room temperature for up to 2 days.

Jalapeño-Cilantro Hummus

SERVES 6

SODIUM //
24 MG

BUDGET-FRIENDLY // LOW-FAT // QUICK

Store-bought hummus, while full of protein, fiber, vitamins, and minerals, is usually sodium-heavy. This homemade version is quick to make and relies on fresh chilies and cilantro, instead of salt, for flavor. Serve this tasty dip with crudités or whole-wheat pita triangles for a healthful snack or appetizer.

1 (15-ounce) can chickpeas, drained and rinsed

1 cup cilantro leaves, plus additional for garnish

2 small jalapeños, seeded and coarsely chopped

1 garlic clove

¼ cup fresh lime juice

2 tablespoons tahini (sesame paste)

1 tablespoon olive oil

1. In a food processor, puree the chickpeas, cilantro, jalapeños, and garlic until smooth.

2. Add the lime juice, tahini, and oil and process until well blended. If the mixture is too thick, add water, 1 tablespoon at a time, until the desired consistency is achieved.

3. Serve the hummus immediately, garnished with additional cilantro, or cover and refrigerate it for up to 2 days.

Fresh Garlic and Herb Yogurt Dip

SERVES 8

SODIUM //
50 MG

LOW-FAT // QUICK

Who doesn’t love a creamy onion dip with crispy potato chips? This yogurt-based version is loaded with herbs and fresh garlic, keeping it healthful, light, and delicious. Serve it with our
Oven-Baked Rosemary Sweet Potato Chips
or fresh vegetable crudités for a satisfying snack.

1 cup nonfat Greek yogurt

½ cup grated cucumber, drained and squeezed dry

2 tablespoons grated yellow onion

1 tablespoon fresh lemon juice

1 tablespoon minced fresh dill

1 tablespoon minced fresh mint

1 teaspoon minced fresh oregano

2 teaspoons honey

2 garlic cloves, minced

1 teaspoon olive oil

1. In a medium bowl, combine all of the ingredients. Stir to mix well.

2. Cover and refrigerate the dip for at least 1 hour to allow the flavors to meld.

3. Serve the dip immediately or store it in the refrigerator for up to 2 days.

Sweet Pea and Ricotta Toasts

SERVES 8

SODIUM //
467 MG