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Potato and Celery Root Latkes

October 26, 2012 By Leave a Comment
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Holiday eating to me translates into “sometimes, but not every day, comfort foods”.   So yes – our low sodium latkes are fried (its’ a rarity on our blog so I’m not going to feel too guilty). I used these tasty little morsels as a base for our October Unprocessed, gluten free eggs benedict.

You can find our gluten free mock hollandaise recipe on Andrew’s site, or you can read more about celery root on our site .

Without further ado, here’s the recipe: (sorry, I don’t know why the plug in wasn’t working)
Ingredients

4 cups Russet (or Yukon gold) potatoes, shredded (large sized shreds)

1 cup celery root, shredded (large sized shreds)

1 tablespoons chives, finely chopped

1 /2 cup rice flour

1 teaspoon white pepper, ground

1 egg, beaten*

1/3 cup water

Cooking oil (for frying)

*depending upon how much moisture you wring out of the potato/celery root, you may need or want to add an additional egg to the mixture.  The consistency of these will vary depending upon the water content.  If your mix is too runny, add more rice flour (incrementally).

Directions

1.  Remove excess water from shredded potato and celery root by placing them between two layers of cloth (cheesecloth, strong paper towel, or clean tea towels), roll (like a cinnamon bun) and then wring out excess moisture. Place the (less moist) potato and celery root shreds into a medium sized mixing bowl.  Add chopped chives.  Mix evenly.

2.  In a separate mixing bowl, combine the flower and white pepper together, ensuring even distribution of the pepper/flour. Stir in the water, 1 egg, and chives (i.e., no large clumps).  (The consistency that you’re looking for is a cross between a thicker-type pancake mix meets hash brown patties.) Combine with the potato, celery root shreds (and chives) and mix evenly.

3.  Form into small “patties”, roughly 2-3” across (and no thicker than ¾” – 1” high. I use a small measuring cup, pack the latke mixture into it; dumping the cup’s contents directly into the heated skillet.)

4.  In a medium or large sized skillet, add adequate cooking oil (the kind that has a high smoke point) until the bottom of the skillet is covered (approximately ¼” high).  Bring the temperature of the skillet/oil to high/moderately high.

5.  I always test the oil temperature prior to frying latkes (test should sizzle and brown quickly, use a tiny amount of the latke recipe or a 1” cube of bread).  Keep in mind that heating your oil to the correct temperature will make a difference in the final product – and is the difference between biting into a soggy mess one versus a perfect latke (meaning, crispy on the outside and soft on the inside). Keep additional (unheated) cooking oil on hand, as making latkes process tends to use a fair amount of oil.

6.  Also keep in mind that the oil loses temperature as you cook through successive batches of latkes, so it is important to  ensure that you keep checking the oil temperature and volume (in the pan) to make sure that the oil temperature is correct before you start the next batch of latkes.

7.  Drop the latke batter into the hot oil, and reduce heat to moderate.  Cook until the underside has turned golden brown.  Turn the latkes over, and cook the other side until evenly cooked.  Transfer to cooling rack/warming oven to until ready to serve.  (Add more oil and bring to temperature as required).

Filed Under: Blog, Featured Recipes, Low Sodium Recipes Tagged With: , , ,

Greek Salad With Marinated Tofu “Feta”

August 20, 2012 By 4 Comments
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Today’s low sodium vegan Greek Salad recipe recipe was inspired by our friend Nancy Eisman.

Nancy writes a vegetarian blog which can be found @ Adventures with Nancy Rose.   By day, she supports the marketing efforts at Melissa’s / World Variety Produce Inc.   A couple of months ago, when we asked Nancy if she would lend us a hand with our Greek Food Festival, she immediately volunteered her Big Fat Greek Salad Recipe (which ingeniously uses tofu as a feta replacement).  We’ve since made a few tweaks to make her version of vegetarian Greek Salad “low sodium”, and we hope you will enjoy.

In Nancy’s own words:

Over the past several years, I have noticed that more and more people within my circle of friends have adopted dishes typically found in a Mediterranean-based diet. Collectively, we aim to embrace a tasty and healthier lifestyle. Greek food, in particular, is so delicious and is right up my vegetarian diet alley — especially with the Greek foods’ emphasis on fresh fruits and vegetables, beans, nuts, healthy grains, and olive oil. Greek food standards like tzatziki, stuffed grape leaves (try bulger, dried apricots, and pine nuts), spanakopita, and moussaka (meatless and you won’t miss the meat, I promise) are already vegetarian or easily tweaked.

While the classic Greek Salad also fits my vegetarian profile, it doesn’t quite fit my vegan aspirations and it definitely doesn’t fit low-sodium requirements due to the high salt content of feta cheese and kalamata olives. So in my [original] recipe, I’ve taken extra firm tofu, cut it into cubes, and let it swim in a Greek-flavored marinade to replace the feta. Because I love kalamatas so much, and they are not as easy to replace, I recommend just cutting back on these (think of them less of an ingredient and more as a garnish). I hope you enjoy this lower-sodium, vegan version of Greek Salad.

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Greek Salad With Marinated Tofu “Feta” (Low Sodium)

Yield: Serves 2

Greek Salad With Marinated Tofu “Feta” (Low Sodium)

Ingredients

    Tofu Marinade & Salad Dressing
  • ½ cup extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 2 cloves of garlic, pressed
  • 1 teaspoon fresh basil, chopped
  • 1 teaspoon fresh thyme, chopped
  • 1 teaspoon fresh oregano, chopped
  • ¼ teaspoon black pepper
  • 1 brick of extra firm tofu (7.5 oz), sliced into ½ inch cubes
  • 2 tablespoons red wine vinegar
    • Salad
  • 4 cups chopped romaine or mixed greens
  • 3 Roma tomatoes
  • ½ eggplant, cut into ½ inch thick slices
  • ¼ red onion, thinly sliced
  • 2 Persian cucumbers, thickly sliced, cut in half
  • 1 teaspoon lemon zest

Instructions

    Marinade
  1. Mix the marinade ingredients together in a small bowl. Toss-in the tofu cubes, cover and refrigerate for 4+ hours. We marinated ours for 2 days and they were delectable.
  2. Remove from the refrigerator about a half-hour before preparation to soften the olive oil.
    3. Grilled Tomatoes & Eggplant
  3. Spray or brush cooking oil onto both sides of the eggplant slices.
  4. Place eggplant and whole tomatoes on heated grill (medium-high heat) and cover.
  5. Cook for 3 minutes. Flip eggplant slices and roll tomatoes ¼ turn. Cook for 3 more minutes and remove eggplant.
  6. Complete two more 3-minute rotations of the tomatoes. Remove and let cool.
  7. Slice eggplant into ½ inch cubes; peel skins from the tomatoes and slice ½ inch thick.
    8. Assemble
  8. Place the salad ingredients, tomato and eggplant into a large bowl. Add the tofu cubes, all of the marinade, lemon zest and red wine vinegar. Toss and enjoy.
http://lowsodiumblog.com/2012/08/greek-salad-with-marinated-tofu-feta/

 

Filed Under: Blog, Featured Recipes, Low Sodium Recipes Tagged With: , , , ,

Celery Root (Celeriac and Radicchio) Remoulade Recipe

April 6, 2012 By 2 Comments
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Traditional céleri rémoulade makes a wonderful stand-alone side salad or a delicious condiment, but if you’re not French or haven’t eaten céleri rémoulade before, you’re probably not the only person scratching your head thinking to yourself, “Uhh…celery, rey-moo-what?  I can’t even pronounce it, let alone eat it.” (uncomfortable pause) “uh..rey-moo-what?”  

Céleri rémoulade: it’s a staple salad or side dish to many, many French meals.  I try to think of céleri rémoulade this way: it looks like coleslaw, it’s much more flavorful (think concentrated celery-parsley mix), and it’s texture is more delicate because it’s made with baby celery root and not cabbage (as with coleslaw).

Inspired by an appreciation for celery root (or celeriac) – we got down to work converting a classic French favorite (ties in with the French Acadians and our current Cajun food theme). Our simple masterpiece is tossed in an olive oil version of “Dijon-aise”, a dash of little lemon juice, white wine (or champagne) vinegar, and viola, céleri rémoulade!

To further reduce the sodium content (and to add an element of color), we’ve added a twist to an otherwise ubiquitous, classic French salad by using radicchio as a complimentary vegetable.  Additionally, we’ve lightened the calorie and sodium load by substituting olive oil (for mayonnaise). In doing so, some might call our “new recipe” a mélange rather than a remoulade; others might think we’ve just committed a crime by veering away from traditional French food.

My céleri rémoulade recipe tips are:

  • Choose your celery root wisely, grasshopper!  (Read our blog post here on celery root selection tips ). Choosing the right celery root affects the taste, texture, and ease in which you will be working with (and not fighting against) this root vegetable. Inadvertently reaching for the wrong celery root may result in an undesirable texture and flavor of the finished product.
  • This dish is best eaten FRESH (same day).   We’ve noted that having made modifications to this recipe (to make it more healthy) shortens its’ overall lifespan just a little.
  • You don’t have to make a ton of céleri rémoulade — often we’ll make just enough (not the full recipe) to use “on demand”; when we scale the size (downwards).  Mix the dressing in a separate container, ad hoc: start with an olive oil base, and then add in each ingredient one at time (moving down the list in sequential order).  Taste as you go along  (in case you have to adjust the flavor balance).  It’s easy to do this when there are only seven or eight ingredients. Even if you end up with more liquid than you want, you don’t have to add it all to the shredded mix.  Add the dressing slowly in small increments, gently tossing the salad mix – until you’ve reached the desired texture.  (It’s okay to discard extra dressing, but it’s not so great if you’ve inadvertently over saturated your small batch of remoulade.)

Bon appétit!

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Celery Root Remoulade Recipe (Céleri Rémoulade/Celeriac - low sodium)

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 8 - 10 cups

Serving Size: 1/2 cup

Celery Root Remoulade Recipe (Céleri Rémoulade/Celeriac - low sodium)

Ingredients

  • 2 small celeriac (celery root "bulbs", in aggregate, roughly 1 lb)
  • 1/2 small head radicchio, uncooked (it's also good grilled, but you should grill it before slicing it)
  • 6 Tablespoons Olive Oil
  • 2 Tablespoons Olive Oil based (low sodium) mayonnaise (note: mayo can be substituted for crème fraiche or an egg yolk).
  • 1 1/2 Tablespoons (sodium free) grainy or Dijon mustard
  • 1 teaspoon white wine vinegar** *(we used Champagne vinegar, it's what we had on hand)
  • 1 teaspoon lemon juice, freshly squeezed
  • Dash of finely grated white pepper

Instructions

  1. Wash, peel and shred the celery root (a box grater works wonders if you don't have a food grinder/food processor). Thinly slice the radicchio into ribbons (i.e., cut into a fine chiffonade).
  2. In a separate bowl, whisk olive oil, mayonnaise, mustard, white wine vinegar, pepper, and lemon juice.
  3. Toss together, and refrigerate before serving. The salad should keep for a couple of days in the fridge (remember, there's mayo in this).
http://lowsodiumblog.com/2012/04/celery-root-celeriac-radicchio-remoulade-recipe-celeri/

Filed Under: Blog, Featured Recipes, Low Sodium Recipes Tagged With: , , ,

Super Bowl Party Appetizers —Low Sodium & Tasty

January 31, 2012 By 2 Comments
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Three healthy, hearty, tasty appetizers and a drink for your Game Day party.

In mid-January we start feeling the excitement brewing over America’s winter party day – Super Bowl Sunday!  An American day of decadence, just thinking of game day conjures up images of guttural high-fives, male bonding, and a smorgasbord of salty, fatty finger foods and dips. In fact, the last time I looked at the Super Bowl web site, it was peppered with advertisements for hot wings and heartburn drugs…no kidding.

Many fans anticipate eating naughty, and all bets are off for health-conscious snacking. But, we’ve created three fun low-sodium appetizers that the guys and girls will gobble up: turkey-cinnamon meatballs with sweet & spicy mango sauce, toasted mixed nuts with a quick cinnamon brown sugar variation, and our Mango Salsa. Pair these up with a Bellini and enjoy the festivities.

 

Turkey Cinnamon Meatballs with Sweet & Spicy Mango Sauce

Infused with cinnamon and finely minced onion, our flavorful lean turkey meatballs are delightfully complimented by the sweet heat of our simple mango dipping sauce.

 

Toasted Pecans & Walnuts – with Optional Cinnamon and Brown Sugar Coating 

Five minutes to pan toast crispy rich nuts. Toss them in cinnamon and brown sugar for a sweet treat.

 

Mango Salsa

Mango salsa pairs well with tortilla chips and adds a fresh, delicious flavor to chicken or fish.

 

Bellini’s

Make a deliciously cheerful refreshment  for the whole family — non-alcoholic or a variation with sparkling wine.

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Toasted Pecans & Walnuts – “Naked” or with Cinnamon & Brown Sugar

January 30, 2012 By Leave a Comment
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Toasting nuts is quick and easy. Five minutes is all it takes to transform raw nuts into crisp, warm, irresistible morsels. When toasted, pecans develop a buttery, smoky flavor. Walnuts develop deeper sweetness and a rich, nutty flavor.

We like to keep bags of raw nuts in the pantry for impromptu toasting and healthy snacking. And, they’re simply fantastic for entertaining and cleansing the palette between sweet and savory food bites. These toasted nuts are also delightful in salads and desserts, or sprinkled with seasonings. We’ve included an option for a sweet treat: cinnamon and brown sugar coated nuts. There’s plenty of opportunity to get creative.

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Toasted Pecans & Walnuts – “Naked” or with Cinnamon & Brown Sugar (low sodium)

Toasted Pecans & Walnuts – “Naked” or with Cinnamon & Brown Sugar (low sodium)

Ingredients

  • 1 cup pecan halves
  • 1 cup walnut halves
  •  :
  • Optional for Cinnamon Brown Sugar Toasted Nuts
  • Olive oil spray (or other oil spray)
  • 4 Tablespoons brown sugar
  • 1 teaspoon ground cinnamon

Instructions

  1. Directions For Toasting "Naked"
  2. Place nuts in nonstick fry pan over medium-high heat;
  3. Stir frequently for 3-5 minutes until pecans deepen in color and a nutty scent develops (keep an eye on them to prevent burning);
  4. Transfer immediately to serving bowl (nuts will continue to cook and could burn if left in the hot pan).
  5.  
  6. For Cinnamon Brown Sugar Toasted Nuts
  7. Follow steps above
  8. In the bowl, spray nuts with oil, lightly coating;
  9. Add cinnamon, brown sugar and mix until nuts are coated around;
  10. Let cool and serve.
http://lowsodiumblog.com/2012/01/toasted-pecans-walnuts-naked-or-with-cinnamon-brown-sugar/

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Turkey-Cinnamon Meatballs with Sweet & Spicy Mango Sauce

January 27, 2012 By Leave a Comment
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Simple to make and DASH (low salt) diet friendly, our hearty turkey meatballs are infused with cinnamon and finely minced onion. Grab a toothpick and dip one into our sweet and zippy mango sauce and experience a filling, colorful bouquet of flavors. These meatballs make a tasty low-fat appetizer, perfect for parties and entertaining.

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Turkey-Cinnamon Meatballs with Sweet & Spicy Mango Sauce (low sodium)

Turkey-Cinnamon Meatballs with Sweet & Spicy Mango Sauce (low sodium)

Ingredients

  • Spicy Mango Sauce
  • 1 Mango or 1/2 lb pre-cut mango slices. (Fresh, ripe mango preferred. Learn how to pick, ripen & prepare.)
  • ½ cup orange juice
  • 2 Tablespoons rice vinegar
  • 2-4 Tablespoons brown sugar
  • Dash cayenne pepper to taste
  •  
  • Turkey Meatballs
  • 1 lb  ground turkey breast (lean)
  • ½ cup red onion, finely minced
  • 1 1/2 Tablespoons cinnamon
  • 2 Tablespoons cooking oil (we recommend grape seed or canola oils)

Instructions

  1. Sweet & Spicy Mango Dipping Sauce
  2. Peel, de-seed and slice mango;
  3. Place sliced mango, orange juice, rice vinegar in a blender and puree;
  4. Add brown sugar to taste and blend (the riper the mango, the less sugar needed);
  5. Sprinkle cayenne to taste and blend ( we used 1/8 teaspoon and it was quite hot);
  6. Refrigerate in a bowl until serving time.
  7.  
  8. Turkey Meatballs
  9. In a large bowl, combine the ground turkey, minced onion, and cinnamon. Mix well and roll into 1-inch balls;
  10. In a non-stick pan, heat the cooking oil over medium heat. Sauté the turkey balls, turning until cooked through (the center should not be “pink”).  This takes approximately 8 minutes, but the time depends upon the heat of your stove, size of your pan, etc.;
  11. Serve with mango dipping sauce.
http://lowsodiumblog.com/2012/01/turkey-meatball-appetizer-sweet-spicy-mango-sauce-recipe/

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