Get the Salt Out by C.N.S. Ph.D. Ann Louise Gittleman Page B
Authors: C.N.S. Ph.D. Ann Louise Gittleman
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Salt Shaker.
196Like croutons on your salad? Few people realize a tremendous amount of salt lurks in those tasty morsels. Fortunately, you still can enjoy seasoned croutons on your salad as long as you make them at home without the salt. They’re pretty simple to make: lightly toast low-sodium, whole-grain bread, then rub it with a garlic clove while it’s still warm. (The garlic will “melt” into the bread.) Sprinkle with any herbs or herbalblends of your choice, then cut into cubes and toast on a baking sheet in a 350-degree oven until crisp.
One Salt Shaker.
197Crumbled feta cheese is a popular salad topper, but native Greeks will tell you that freshly made feta cheese is never as salty as the packaged feta cheese Americans are accustomed to. You still can enjoy feta cheese on salads; just get most of the salt out of it first. To lower the sodium content of feta cheese, soak the amount of cheese you want to use in low-sodium water for about five minutes, drain it, and lightly pat it dry with a paper towel. Much of the salt will be removed, but the delicious goat-cheese flavor will remain.
One Salt Shaker.
198To make salad into a meal, top it with leftover, plain-cooked chicken, turkey, or beef slices, or low-sodium canned tuna.
One Salt Shaker.
199For a vegetarian alternative, top salad with low-sodium canned chickpeas.
One Salt Shaker.
200If you have high blood pressure, be sure to add chopped celery to your salad. Although celery is one of the highest vegetable sources of sodium, it is still low in sodium. In addition, it has another bonus: it contains a compound called 3-n-butyl phthalide, which is known to lower high blood pressure. Several holistic doctors such as Michael T. Murray, author of
Natural Alternatives to Over-the-counter and Prescription Drugs
(William Morrow and Company, 1994), suggest that hypertensive individuals eat four celery stalks per day.
One Salt Shaker.
201Transform any leftover vegetables into an elegant salad. Its easy to do when you follow this recipe from Harriet Roth’s cookbook
Deliciously Low. One Salt Shaker.
YESTERDAY’S VEGETABLES BECOME TODAY’S SALAD
Any low-sodium, sugar-free vinaigrette dressing
Leftover bits of raw or cooked vegetables
Fresh lettuce leaves of your choice
Put the vinaigrette dressing in a generous-size jar. Each day, add any leftover bits of raw or cooked vegetables except for salad greens. In a few days, lift the marinated vegetable mixture with a slotted spoon onto fresh lettuce leaves and serve as a delicious salad. You will discover unusual and flavorful mixtures this way.
Yield will vary, based on the amount of vegetables used.
202Dry mixes for grain salads like tabouli may be easy to use, but even the packaged brands carried in health food stores contain entirely too much salt. To have some of the convenience dry mixes offer without all that unnecessary sodium, use leftover cooked grains or quick-cooking grains to quickly prepare grain salads. In this recipe, nutritionist Melissa Diane Smith combines quick-cooking bulgur wheat with bountiful fresh ingredients for a real herbal experience: a refreshing Middle Eastern tabouli salad that takes only about 30 minutes to prepare.
One Salt Shaker.
FRESH HERBAL TABOULI
1 cup bulgur wheat
1 cup plus 2 tablespoons boiling water
3 tablespoons Spectrum World Cuisine Mediterranean Oil
or
other garlic herbed oil (or extra-virgin olive oil)
⅓ to ½ cup fresh lemon juice (to your taste)
2 garlic cloves, minced
1 cup finely chopped fresh parsley
⅓ cup finely chopped fresh mint
1 to 3 chopped scallions
2 tablespoons finely chopped fresh basil (optional)
2 tomatoes, diced (optional)
1 cucumber, peeled, seeded, and diced (optional)
⅛ teaspoon Herbamare herbal salt (optional)
Place the wheat in a bowl, pour the boiling water over it, and leave to soak for 30 minutes to soften. (It should absorb all the water.) While the bulgur is soaking, combine the oil and lemon juice together with the
196Like croutons on your salad? Few people realize a tremendous amount of salt lurks in those tasty morsels. Fortunately, you still can enjoy seasoned croutons on your salad as long as you make them at home without the salt. They’re pretty simple to make: lightly toast low-sodium, whole-grain bread, then rub it with a garlic clove while it’s still warm. (The garlic will “melt” into the bread.) Sprinkle with any herbs or herbalblends of your choice, then cut into cubes and toast on a baking sheet in a 350-degree oven until crisp.
One Salt Shaker.
197Crumbled feta cheese is a popular salad topper, but native Greeks will tell you that freshly made feta cheese is never as salty as the packaged feta cheese Americans are accustomed to. You still can enjoy feta cheese on salads; just get most of the salt out of it first. To lower the sodium content of feta cheese, soak the amount of cheese you want to use in low-sodium water for about five minutes, drain it, and lightly pat it dry with a paper towel. Much of the salt will be removed, but the delicious goat-cheese flavor will remain.
One Salt Shaker.
198To make salad into a meal, top it with leftover, plain-cooked chicken, turkey, or beef slices, or low-sodium canned tuna.
One Salt Shaker.
199For a vegetarian alternative, top salad with low-sodium canned chickpeas.
One Salt Shaker.
200If you have high blood pressure, be sure to add chopped celery to your salad. Although celery is one of the highest vegetable sources of sodium, it is still low in sodium. In addition, it has another bonus: it contains a compound called 3-n-butyl phthalide, which is known to lower high blood pressure. Several holistic doctors such as Michael T. Murray, author of
Natural Alternatives to Over-the-counter and Prescription Drugs
(William Morrow and Company, 1994), suggest that hypertensive individuals eat four celery stalks per day.
One Salt Shaker.
201Transform any leftover vegetables into an elegant salad. Its easy to do when you follow this recipe from Harriet Roth’s cookbook
Deliciously Low. One Salt Shaker.
YESTERDAY’S VEGETABLES BECOME TODAY’S SALAD
Any low-sodium, sugar-free vinaigrette dressing
Leftover bits of raw or cooked vegetables
Fresh lettuce leaves of your choice
Put the vinaigrette dressing in a generous-size jar. Each day, add any leftover bits of raw or cooked vegetables except for salad greens. In a few days, lift the marinated vegetable mixture with a slotted spoon onto fresh lettuce leaves and serve as a delicious salad. You will discover unusual and flavorful mixtures this way.
Yield will vary, based on the amount of vegetables used.
202Dry mixes for grain salads like tabouli may be easy to use, but even the packaged brands carried in health food stores contain entirely too much salt. To have some of the convenience dry mixes offer without all that unnecessary sodium, use leftover cooked grains or quick-cooking grains to quickly prepare grain salads. In this recipe, nutritionist Melissa Diane Smith combines quick-cooking bulgur wheat with bountiful fresh ingredients for a real herbal experience: a refreshing Middle Eastern tabouli salad that takes only about 30 minutes to prepare.
One Salt Shaker.
FRESH HERBAL TABOULI
1 cup bulgur wheat
1 cup plus 2 tablespoons boiling water
3 tablespoons Spectrum World Cuisine Mediterranean Oil
or
other garlic herbed oil (or extra-virgin olive oil)
⅓ to ½ cup fresh lemon juice (to your taste)
2 garlic cloves, minced
1 cup finely chopped fresh parsley
⅓ cup finely chopped fresh mint
1 to 3 chopped scallions
2 tablespoons finely chopped fresh basil (optional)
2 tomatoes, diced (optional)
1 cucumber, peeled, seeded, and diced (optional)
⅛ teaspoon Herbamare herbal salt (optional)
Place the wheat in a bowl, pour the boiling water over it, and leave to soak for 30 minutes to soften. (It should absorb all the water.) While the bulgur is soaking, combine the oil and lemon juice together with the
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