The Low Sodium Cookbook (18 page)

1. In a large salad bowl, toss together the baby greens, bell pepper, cucumber, and radishes.

2. Add the dressing and toss to coat evenly. Serve immediately.

Radicchio, Fennel, and Orange Salad with Olive Vinaigrette

SERVES 4

SODIUM //
16 3 MG

LOW-FAT // QUICK

Fennel contains a unique combination of phytonutrients that gives it strong antioxidant properties. Among these phytonutrients is an anti-inflammatory compound that has been shown to reduce the risk of cancer. Radicchio is a reddish-purple leafy green with a bitter bite that balances well with the anise of the fennel.

For the vinaigrette:

½ teaspoon orange zest

½ cup fresh orange juice

¼ cup apple cider vinegar

¼ cup pitted and chopped kalamata olives

1 tablespoon minced fresh oregano

1 teaspoon Dijon mustard

½ teaspoon freshly ground pepper

1 tablespoon olive oil

For the salad:

3 heads radicchio, torn into bite-size pieces

2 medium fennel bulbs, trimmed and thinly sliced

2 medium oranges (such as Valencia or navel)

To make the dressing:

1. In a small bowl, whisk together the orange zest, orange juice, vinegar, olives, oregano, mustard, and pepper. Slowly whisk in the oil.

To make the salad:

1. Toss the radicchio and fennel together in a large salad bowl.

2. Peel the oranges with a sharp knife, removing all of the white pith. Quarter the oranges, and thinly slice each quarter crosswise. Add the orange slices to the salad bowl and toss to combine.

3. Drizzle the dressing over the salad and toss to coat well. Serve immediately.

Heart-Healthful Cobb Salad

SERVES 4

SODIUM //
390 MG

QUICK

Traditional Cobb salad is loaded with sodium—from bacon, blue cheese, and salty dressing. Here we’ve reduced the sodium level significantly, without sacrificing any of the crunchy, salty, tangy flavor and texture that we love in a Cobb salad. Turkey bacon subs for saltier (and fattier) pork bacon, and the blue cheese is right in the dressing, allowing this recipe to omit salt in the dressing while ensuring that the rich, tangy blue cheese flavor is well distributed throughout the salad.

For the dressing:

¼ cup water

3 tablespoons white wine vinegar

1 tablespoon minced shallot

1 teaspoon Dijon mustard

½ teaspoon freshly ground pepper

¼ cup crumbled blue cheese

For the salad:

1 large head romaine lettuce, chopped

8 ounces cooked chicken breast, diced or shredded

2 eggs, hard-boiled, peeled, and chopped

2 medium tomatoes, diced

1 large cucumber, seeded and sliced

½ avocado, diced

2 slices cooked turkey bacon, crumbled

To make the dressing:

1. Whisk together the water, vinegar, shallot, mustard, and pepper in a small bowl until well combined. Add the cheese and stir to mix well.

To make the salad:

1. Place the lettuce in a large mixing bowl and drizzle with half of the dressing. Toss to coat.

2. Arrange the lettuce on 4 serving plates. Top with the chicken, eggs, tomatoes, cucumber, avocado, and bacon, arranging each ingredient in a line.

3. Drizzle the remaining dressing over the salads and serve immediately.

Smoked Eggplant Salad with Tomato Vinaigrette

SERVES 4

SODIUM //
299 MG

LOW-FAT

Eggplant is prized for its deep purple color, but more important, it contains phytonutrients, which are high in antioxidants. Low in calories and full of fiber, eggplants also contain phytonutrients that improve blood circulation and lower cholesterol. Plus, it’s delicious.

1 large eggplant

½ teaspoon salt

Cooking spray

2 tablespoons sherry vinegar

1 medium tomato, quartered

1 garlic clove

1½ teaspoons smoked paprika

¼ cup olive oil

4 cups mixed baby lettuces

1. Preheat a barbecue, gas grill, or grill pan to medium heat.

2. Line a large baking sheet with a double layer of paper towels.

3. Slice the eggplant into ¼-inch-thick rounds. Sprinkle both sides with salt and then lay them on the prepared baking sheet. Let sit for 10 minutes.

4. Dry the eggplant slices, blotting them with paper towels, and spray them lightly with the cooking spray. Cook the eggplant slices in a single layer on the grill for 5 to 6 minutes per side, until they are soft and cooked through with nice grill marks.

5. To make the dressing, in a food processor or blender, combine the vinegar, tomato, garlic, and paprika and process until smooth. Whisk in the oil.