The Low Sodium Cookbook (19 page)

6. In a medium mixing bowl, toss the lettuce with half of the vinaigrette.

7. Arrange the eggplant slices on 4 salad plates and spoon the remaining vinaigrette over them, dividing it equally. Put a handful of the dressed lettuce on top of each serving of eggplant. Serve immediately.

Baby Blues Salad

SERVES 4

SODIUM //
298 MG

QUICK

Blueberries have one of the highest antioxidant levels of any food, making them a true super food, fighting disease while making every dish they find themselves in more delicious. Here they are combined with baby lettuces, blue cheese, and almonds for an eye-catching salad with an unusual and surprisingly delicious combination of flavors.

For the dressing:

2 tablespoons balsamic vinegar

1½ tablespoons water

1 teaspoon Dijon mustard

½ teaspoon freshly ground pepper

3 tablespoons olive oil

For the salad:

8 cups mixed baby lettuce, torn into bite-size pieces

2 cups fresh blueberries

½ cup crumbled blue cheese

¼ cup sliced almonds

To make the dressing:

1. In a small bowl, whisk together the vinegar, water, mustard, and pepper until well combined.

2. Slowly add the oil in a thin stream while continuing to whisk until the mixture is emulsified.

To make the salad:

1. Place the lettuce in a large salad bowl. Add the blueberries and toss to combine. Add the dressing and toss to coat.

2. Sprinkle the cheese and almonds over the top and serve immediately.

Caesar Salad Revamp

SERVES 6

SODIUM //
343 MG

QUICK

Classic Caesar salads are loaded with sodium. This recipe reduces the salt significantly without eliminating the classic flavors—anchovies, Worcestershire sauce, lemon, and Parmesan cheese—that you expect from a good Caesar. Romaine lettuce is an often overlooked nutrition powerhouse. Its high doses of vitamin C, beta-carotene, folic acid, potassium, and fiber combine to reduce the risk of heart disease, including high blood pressure, heart attack, and stroke. In short, a Caesar a day might just keep the heart doctor away.

For the croutons:

4 slices sourdough bread, cubed

1 tablespoon unsalted butter, melted

¾ teaspoon garlic powder

For the dressing:

1 egg yolk

3 tablespoons fresh lemon juice

1 tablespoon red wine vinegar

2 garlic cloves, minced

1½ teaspoons anchovy paste

1 teaspoon Worcestershire sauce

½ teaspoon freshly ground pepper

⅓ cup olive oil

For the salad:

1 head romaine lettuce, torn into bite-size pieces

2 tablespoons grated Parmesan cheese, for garnish

To make the croutons:

1. Preheat the oven to 350°F.

2. On a large baking sheet, toss together the bread, butter, and garlic powder until the bread is well coated. Bake the bread in the oven for 18 to 20 minutes, turning once, until lightly browned and crisp.

3. Remove the croutons from the oven and let them cool to room temperature.

To make the dressing:

1. Whisk together the egg yolk, lemon juice, vinegar, garlic, anchovy paste, Worcestershire sauce, and pepper until well combined.

2. Slowly whisk in the oil until the mixture is emulsified.

To make the salad:

1. Place the lettuce in a large salad bowl and toss with the dressing until everything is well coated.

2. Serve immediately, garnished with the croutons and Parmesan cheese.

Warm Sweet Potato Salad with Balsamic Vinaigrette

SERVES 6

SODIUM //
24 MG

LOW-FAT // QUICK

This quick and easy salad is a twist on the classic warm potato salad. Replacing white potatoes with sweet potatoes boosts the nutritional content and makes it stunning to look at, too. Serve this at your next barbecue and you may never go back to the old mayo-and-white-potato version.

2 pounds sweet potatoes, peeled and cut into 1-inch cubes

3 tablespoons balsamic vinegar

1 tablespoon cider vinegar

1 teaspoon Dijon mustard

½ teaspoon honey

¼ cup olive oil

1 small stalk celery, very finely diced

1 tablespoon minced shallots

2 teaspoons chopped fresh chives

2 teaspoons chopped fresh parsley

½ teaspoon freshly ground pepper

1. Place the potatoes in a large pot and cover with about 3 inches of water. Bring the water to a boil over high heat, and then reduce the heat to medium-low and simmer for about 15 minutes, until the potatoes are tender. Drain and transfer the potatoes to a large salad bowl.

2. While the potatoes are simmering, make the dressing. In a small bowl, whisk together the vinegars, mustard, and honey until well combined.

3. Add the oil while whisking constantly until the mixture is emulsified.

4. Stir in the celery, shallots, chives, parsley, and pepper.

5. Toss the dressing with the warm potatoes and serve immediately.

CHAPTER TEN

Soups, Chilies, and Stews

S
oups, chilies, and stews are welcome comfort foods on rainy days, cold winter nights, or whenever you are feeling a bit under the weather. Unfortunately, most store-bought varieties and many recipes for homemade soups and stews are full of unwanted sodium.

This chapter includes recipes for both hearty and light soups, chilies, and stews that will warm you up without all that added sodium (or excessive fat, either). Whether you’re in the mood for vegetarian soup, hearty chili, rich beef stew, simple tomato soup, or elegant seafood bouillabaisse, this chapter has got you covered.