The Low Sodium Cookbook (14 page)

LOW-FAT // MAKE AHEAD

This sweet, tangy, and peppery relish is a perfect match for hot dogs, hamburgers, and anything else you’d normally put a sweet pickle relish on. A food processor makes quick work of shredding the onions and bell peppers, but a box grater will work as well.

2 large yellow onions, finely shredded

2 medium red bell peppers, seeded and finely shredded

1 cup sugar

½ cup white wine vinegar

¼ cup water

½ teaspoon red pepper flakes

1. In a large saucepan set over medium-high heat, combine all of the ingredients and bring to a boil. Reduce the heat to low and simmer, uncovered, for about 30 minutes, stirring often, until the vegetables are very soft and the mixture is well combined.

2. Remove the relish from the heat and allow it to cool to room temperature.

3. Cover and refrigerate the relish for at least 2 hours before serving. Store it in a covered container in the refrigerator for up to 1 month.

Barbecue Sauce

SERVES 16 (MAKES 2 CUPS, 2 TABLESPOONS PER SERVING)

SODIUM //
34 MG
(PER 2 TABLESPOONS)

LOW-FAT // MAKE AHEAD // QUICK

Barbecue sauce is one of the sneakiest condiments when it comes to salt, but this version is so full of flavor, we’re certain you won’t miss the salt we’ve eliminated.

1½ cups no-salt-added tomato sauce

1 (6-ounce) can tomato paste

⅔ cup packed dark brown sugar

3 tablespoons apple cider vinegar

1½ tablespoons molasses

1 tablespoon Worcestershire sauce

1 tablespoon smoked paprika

2 teaspoons dry mustard

2 teaspoons chili powder

1 teaspoon onion powder

½ teaspoon liquid smoke (optional)

½ teaspoon garlic powder

¼ teaspoon ground cloves

¼ teaspoon cayenne pepper

1. Combine all of the ingredients in a medium saucepan over medium-high heat. Bring to a boil, reduce the heat to medium-low, and simmer, stirring occasionally, for 20 to 30 minutes, until the sauce is slightly thickened.

2. Serve the sauce immediately or allow it to cool to room temperature, transfer it to a covered container, and refrigerate it for up to 1 month.

Creamy Lemon-Chive Sandwich Spread

SERVES 16 (MAKES 1 CUP, 1 TABLESPOON PER SERVING)

SODIUM //
16 MG
(PER TABLESPOON)

LOW-FAT // MAKE AHEAD // QUICK

This tangy-creamy sauce is a great stand-in for mayonnaise on sandwiches. Made with a combination of nonfat sour cream and reduced-fat mayo, it has all the rich spreadability you want in a sandwich spread, but with very little fat and sodium. Lemon juice and zest add a burst of bright citrus flavor, and chopped chives provide a fresh, herby element. Add a few spoonfuls of minced low-sodium pickles and it becomes a wonderful tartar sauce, too.

½ cup nonfat sour cream

¼ cup reduced-fat mayonnaise

3 tablespoons chopped chives

1½ teaspoons lemon zest

2 teaspoons fresh lemon juice

1. In a small bowl, whisk all of the ingredients together until well combined. Serve immediately or cover and refrigerate the spread for up to 3 days.

Basil-Cilantro Pesto

SERVES 8 (MAKES ABOUT 1 CUP, 2 TABLESPOONS PER SERVING)

SODIUM //
37 MG
(PER 2 TABLESPOONS)

LOW-FAT // MAKE AHEAD // QUICK

Both basil and cilantro are considered cleansing herbs, offering antibacterial and antifungal properties. They are rich in vitamins, minerals, and antioxidants that are essential for healthful organ function, too. Better still, they taste fantastic. Serve this pesto as a sauce for pasta, a spread for bread on sandwiches, or on roasted or grilled chicken, fish, or vegetables. If you don’t care for cilantro, substitute mint or arugula.

2 tablespoons pine nuts