The Low Sodium Cookbook (16 page)

1 (1-inch) piece fresh ginger, peeled and coarsely chopped

1 garlic clove, minced

⅔ cup unsalted creamy peanut butter

3 tablespoons low-sodium soy sauce

3 tablespoons unseasoned rice vinegar

2 tablespoons packed brown sugar

2 teaspoons toasted sesame oil

¼ teaspoon cayenne pepper, or more, if desired

2 to 3 tablespoons water, as needed

1. Place the ginger and garlic in a food processor and pulse to chop.

2. Add the peanut butter, soy sauce, vinegar, sugar, oil, and cayenne and process until smooth and well combined. Taste and season with additional cayenne, if desired.

3. Add water, 1 tablespoon at a time, until the desired consistency is reached.

4. Serve immediately or store the sauce in a covered container in the refrigerator for up to 1 week.

Fresh and Zingy Salsa Verde

SERVES 4

SODIUM //
6 MG

LOW-FAT // MAKE AHEAD // QUICK

This pretty green salsa is perfect for spicing up chicken, fish, or seafood dishes. It also makes a fantastic enchilada sauce or a dip for baked tortilla chips. If you prefer a milder version, remove the seeds from the jalapeños.

2 (12-ounce) cans tomatillos, drained

1 small yellow onion, quartered

½ cup fresh cilantro

1 or 2 jalapeños

Juice of 1 lime

1 garlic clove

¼ teaspoon sugar

1 medium avocado, pitted, peeled, and diced

1. Place the tomatillos, onion, cilantro, jalapeños, lime juice, garlic, and sugar in a food processor and pulse to a chunky puree.

2. Transfer the mixture to a bowl and stir in the avocado.

3. Serve immediately or cover and refrigerate the salsa for up to 3 days.

Roasted Garlic and Rosemary Spread

SERVES 6

SODIUM //
100 MG

BUDGET-FRIENDLY // MAKE AHEAD

It may sound too good to be true, but this delicious spread is a snap to make and protects against heart disease, diabetes, cancer, and vampires. Seriously, garlic is one of the healthiest foods there is, possessing antibacterial, antiviral, and anti-inflammatory properties; blood-thinning and cholesterol-lowering compounds; and antioxidants that protect against disease. Roasting the garlic mellows it and brings out its natural sweetness. Use this versatile condiment as a sandwich spread, a base for salad dressings, or a sauce for roasted or grilled vegetables, meats, or fish.

1 garlic head

3 tablespoons olive oil

1 tablespoon minced fresh rosemary

¼ teaspoon freshly ground pepper

3 tablespoons fresh lemon juice

1. Preheat the oven to 400°F.

2. Slice the top ½ inch off the head of garlic so that the tops of the cloves are exposed. Place the garlic on a square of aluminum foil and drizzle 1 tablespoon of the oil over the top. Wrap up the garlic in the foil, leaving a bit of room inside for air to circulate.

3. Roast the garlic in the oven for 50 to 60 minutes, until the garlic cloves are soft and browned. Remove the garlic from the oven and let it cool.

4. Once the garlic is cool enough to handle, squeeze the cloves out of the peel and place them in a small bowl.

5. Add the rosemary and pepper and mash to a paste with a fork.

6. Stir in the lemon juice and remaining 2 tablespoons oil and mix well.

7. Serve immediately or cover and refrigerate the spread for up to 1 week.

CHAPTER NINE

Salads and Dressings

S
alads may be thought of as the quintessential health food, but the reality is that many are weighed down with ingredients that are high in fat, calories, and sodium. However, done right, salads are a great way to get lots of vegetables into your daily diet.

The trick to making healthful salads that you’ll actually want to eat again and again, of course, is using nutritious ingredients with lots of flavor (and not a lot of sodium). In this chapter, you’ll find recipes for truly good-for-you salads that combine interesting flavors, textures, and health benefits to make them a great part of your everyday diet.

Garlic-Dijon Vinaigrette

SERVES 6

SODIUM //
98 MG

BUDGET-FRIENDLY // LOW-FAT // QUICK

Every home cook should have an easy but fantastic vinaigrette in his or her culinary repertoire. This one is delicious on its own, and also serves as a great base for variations. Try adding a dash of Worcestershire sauce, citrus zest, minced fresh herbs, or flavored vinegars to create your own signature dressings.

3 tablespoons water

2 tablespoons fresh lemon juice

2 tablespoons wine vinegar (red or white)

1 tablespoon Dijon mustard

1 garlic clove

½ teaspoon freshly ground pepper

3 tablespoons olive oil