Salt-ernatives
With a few substitutions, experimentation, low-sodium diet doesn’t have to be blah
The doctor says you have to lower your sodium.
It’s stunning news. After all, salt is what makes food taste like food. On the other hand, eating too much salt can be harmful to your health.
According to the Harvard School of Public Health, too much sodium in the bloodstream can lead to high blood pressure, heart attacks, stroke, heart failure and high sodium foods have been linked to stomach cancer and osteoporosis.
If you must switch to a low-sodium diet, it would be wise to eliminate any prepared or processed foods from your mealtime or snacks — no more Cheesy Poofs, no more trips to Burger Doodle.
Canned foods, unless otherwise labeled, are generally awash in sodium, which is used as a preservative, so it is better to use unsauced/ unseasoned frozen vegetables, say, than canned. Fresh vegetables are best of all, of course, because you can control the amount of salt you use.
In a similar vein, homemade foods are better for anyone on a low-sodium diet than store-bought or restaurant-made, because you know how much salt you are getting. A chef’s idea of low salt may be different from your idea, or your doctor’s.
So what can you do to replace the flavor-enhancement that is provided by salt? There are several tricks, but the idea behind them all is to add pleasing but assertive flavors.
Lemon is probably used the most, because its bright acidity mimics the effects of salt. Fresh herbs also help to awaken dormant flavors, and so do garlic, vinegar, spices and hearthealthy fats like olive oil.
White Bean and Roasted Garlic Dip
2 whole bulbs garlic 4 tablespoons olive oil, divided use 2 (15-ounce) cans low-sodium cannellini beans or other white beans, rinsed ¼ cup fresh lemon juice ¼ teaspoon salt ¼ teaspoon white pepper ¼ cup flat-leaf parsley Vegetable such as carrots, celery, bell pepper strips and/or pita bread, for serving
Heat oven to 375 degrees. Cut the pointed end off the garlic bulbs so the tops of the cloves are exposed, and discard tops. Place heads, unpeeled, in an oven-safe dish and drizzle with 1 tablespoon of the oil. Cover with aluminum foil; bake 30 minutes. Uncover and bake until the garlic cloves are soft and golden brown, 15 to 30 minutes more. This roasted garlic can be made up to 5 days in advance and stored in an airtight container in the refrigerator.
In a food processor, combine the beans, the remaining 3 tablespoons of oil and the lemon juice. When the garlic heads are cool enough to touch, squeeze out the soft garlic into the processor and process until smooth. Add the salt and white pepper. This dip will keep up to 3 days in an airtight container in the refrigerator.
To serve, transfer to a bowl, garnish with the parsley leaves and serve with vegetables or pita. Makes 10 servings. Nutrition information: Each serving contains approximately 205 calories, 11 g protein, 6 g fat, 29 g carbohydrate, no cholesterol, 67 mg sodium and 7 g fiber.
Coffee-Braised Pot Roast With Caramelized Onions
4 pounds beef chuck roast, trimmed of fat
½ teaspoon salt
Ground black pepper, to taste
4 teaspoons olive oil, divided use
2 large onions, halved and thinly sliced
4 cloves garlic, minced
1 teaspoon dried thyme
¾ cup strong brewed coffee
2 tablespoons balsamic vinegar
2 tablespoons cornstarch mixed with
2 tablespoons water
Heat oven to 300 degrees. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well-browned on all sides, 5 to 7 minutes. Transfer to a plate.
Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
Braise the beef in the oven until fork-tender, but not falling apart, 2½ to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
Meanwhile, skim fat from braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy. The pot roast will keep, covered, in the refrigerator for up to 2 days. Reheat meat slices and sauce, covered, in the oven, microwave or on the stove. Makes 10 to 12 servings.
Nutrition information:
Each of 10 servings contains approximately 258 calories, 38 g protein, 9 g fat, 5 g carbohydrate, 113 mg cholesterol, 180 mg sodium and 1 g fiber.
Recipe by Patsy Jamieson, from eatingwell.com
French Country Chicken With Mushroom Sauce
1 pound boneless, skinless chicken breasts
2 tablespoons olive oil, divided use
1 shallot, thinly sliced
¼ pound mushrooms, thinly sliced
1 tablespoon all-purpose flour
¼ cup white wine
½ cup low-sodium chicken stock
1 tablespoon fresh rosemary or 1 teaspoon dried
2 tablespoons chopped parsley
Place the chicken breasts between waxed paper and pound with a mallet to flatten. Cover with plastic wrap and refrigerate until firm.
In a medium skillet, heat 1 tablespoon of the olive oil over medium heat. Add the shallots and saute for about 3 minutes. Add the mushrooms and cook 2 minutes more, stirring occasionally.
In a small bowl, whisk together the flour and wine until all lumps are gone. Add the flour mixture to the shallots and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat and add the rosemary.
In separate skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chicken and saute until the internal temperature reaches 170 degrees.
To serve, transfer each chicken breast half onto a plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately. Makes 4 servings. Nutrition information: Each serving contains approximately 231 calories, 27 g protein, 10 g fat, 4 g carbohydrate, 70 mg cholesterol, 74 mg sodium and 1 g fiber.
Adapted from a recipe by the Mayo Clinic
Pasta With Spinach, Garbanzos and Raisins
8 ounces dry bow-tie pasta
2 tablespoons olive oil
4 cloves garlic, crushed
1 cup canned chickpeas, rinsed
½ cup chicken or vegetable broth
½ cup golden raisins
4 cups fresh spinach, chopped
2 tablespoons grated parmesan cheese
Cracked black peppercorns, to taste
Fill a large pot ¾ full with water and bring to a boil. Add the pasta and cook al dente, according to the package directions. Drain the pasta thoroughly.
Meanwhile, heat the olive oil and garlic in a large skillet over medium heat. Add the chickpeas and broth. Stir until warmed through. Add the raisins and spinach. Heat just until the spinach is wilted, about 3 minutes. Do not overcook.
Divide the pasta among the plates. Top each serving with ⅙ of the sauce mixture, 1 teaspoon parmesan cheese and black pepper to taste. Serve immediately. Makes 6 servings. Nutrition information: Each serving contains approximately 316 calories, 10 g protein, 7 g fat, 57 g carbohydrate, 16 mg cholesterol; 153 mg sodium and 4 g fiber.
Whole-Wheat Applesauce Muffins
½ cup vegetable oil
¾ cup brown sugar
1 cup unsweetened applesauce
1 teaspoon baking soda
1½ cups whole-wheat flour
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves
¼ cup raisins Heat oven to 375 degrees.
Grease nine wells in a muffin tin with nonstick spray or butter or line with paper or foil liners.
Mix together the oil and brown sugar until smooth. Mix in the applesauce and baking soda. Add the flour, cinnamon, nutmeg and cloves, blending thoroughly. Stir in raisins. Divide batter among the prepared muffin cups. Bake 30 minutes or until a wooden pick inserted near the center comes out clean. Cool on a wire rack. Makes 9 muffins. Nutrition information: Each serving contains approximately 276 calories, 3 g protein, 13 g fat, 40 g carbohydrate, no cholesterol, 146 mg sodium and 3 g fiber.
Recipe adapted from The American Heart Association Cookbook (1973)