Zabaglione – Make A Decadent Dessert Using Three Ingredients!

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Simply sublime when eaten fresh, Zabaglione is decadence made with only three ingredients!

Try a spoonful, or four. Warm Zabaglione magically melts in your mouth and becomes sheer happiness.  Its taste far surpasses whipped cream.  Light and airy, its texture lies somewhere between a whipped sauce and a frothy custard.  Served atop berries, or simply placed in a cup garnished with crushed amoretti biscuits and a sprig of mint, it is unpretentious and classic. Many find themselves going the traditional route – dipping Italian cookies or biscotti into a cupful of Zabaglione, bite after bite, the happiness becomes addicting.

One of the first things we learned after switching to a low sodium diet is that ordering low sodium desserts can be a challenge when dining out.  It’s a good thing for low-sodium, gluten or dairy free eaters* that most restaurants keep these three staple ingredients on hand: eggs, sugar, and wine!  (Although, you might have to plead your low sodium case with the owner to order Zabaglione off-menu.)

Depending upon the origin of the restaurant, chef, owners, or where your taste buds happen to land in Western Europe – you might need to become multi-lingual to order up a cup of happiness; it’s been known to travel incognito using the following names: Zabaglione, Zabaione (Italy) or Sabayon (France).

Wine – yes, the wine you use will affect the end taste. 

My cardinal wine cooking rule is to always cook with wine that is good enough to drink with a good meal; cooking with unpleasant tasting wine will definitely ruin the flavor of your zabaglione.

Marsala and moscato wine are popular choices.  Personally, we like using an Italian vin santo wine.  The tradeoff is that vin santo’s availability and cost relative to marsala wine may not present a compelling set of circumstances enough to buy a bottle simply to make zabaglione; the upside is that vin santo (much like marsala) is a sweet wine which keeps relatively well under refrigeration. So fear not, you don’t have to rush and feel you have to drink the whole bottle of vin santo in one evening.  Sparkling wines can also add a flare to your Zabaglione: Moscato D’Asti, and prosecco tend to be the most frequently used.

Zabaglione Food Pairing Suggestions

*Note: Yes, Zabaglione is one of our “special occasion” desserts because the recipe uses wine.  If you’re curious and want to know more about cooking with alcohol, read our blog post here .  We recognize that alcohol isn’t meant for everyone’s diet – so we’re sorry if alcohol is on your prohibited foods list and we’ve inadvertently taunted you. Also, this dairy-free Zabaglione recipe is also a good dessert consideration for gluten or lactose free eaters – our zabaglione recipe doesn’t use dairy; heavy cream can often help prolong the shelf life of zabaglione, but also affects the flavor and texture. You’ll want to be extra careful when choosing the wine (allergens).

Zabaglione Recipe

Zabaglione Ingredients

4 egg yolks (**we use raw, pasteurized eggs for this recipe)
1/4 cup sugar
1/4 cup vin santo or marsala wine ** (see above for other options)

Directions

Use a double boiler / bain-marie; bring the water to a boil. (To construct a makeshift double boiler – fill a pot with 1 – 2 inches of water; bring to a boil.  Select another rounded pot or [copper or heat tolerant glass] bowl that can sit comfortably on top of the pot, the rounded bowl becomes important because otherwise the ingredients will stick to the edges, overcook or burn.  Do not select a bowl that sits low enough to touch the boiling water – you’ll scald the zabaglione this way.  Essentially, you’re using steam from the bottom pot to heat the liquid in the top pot).

Combine and whisk all ingredients together (i.e., top part of the double boiler/a> or rounded copper or heat tolerant glass bowl).  Once you combine all of the ingredients, it is essential that you continue to whisk (to ensure that the zabaglione stays uniform); sugar and egg yolks don’t play well when left alone.

Keep whisking; literally your arm might feel like it’s going to fall off if you’re not using an electric mixer.  I actually stand on a kitchen stool, because I find that it makes whisking a little easier over a bain-marie (plus, I’m old school – I like to use a traditional whisk instead of our electric mixer for spontaneous desserts).

As the heat increases the overall temperature of the zabaglione, the texture will change. Bring it up to 145-150F and keep whisking.  The heating process may seem like a long time because you’re busy whisking away, but it actually doesn’t take too long (usually less than 5 minutes).  The completion test is the ribbon – the point when you can lift the whisk away from the zabaglione, and for a few scant seconds, it makes a ribbon-like pattern before becoming uniform again. Be sure to watch the temperature, because there’s a fine line where the zabaglione might get too hot, start to curdle and scorch.  Quickly bring the temperature down, continue to whisk for about a minute, and remove from heat.

Serve warm.

Gluten Free Pizzelle / Faratelle (Olive Oil) Recipe

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Benvenuto in Italia!

Let’s toast to bella Italia – and all of her majestic sunrises, rustic flavors, and delicious desserts! Our Italian adventure starts with some tasty cookies from the Abruzzo (south) region, called Pizzelle. If you’re west of Abruzzo, in the Lazio region (i.e., Rome) Pizzelle travel incognito as ferratelle. Whatever name you want to call them, they’re delicious, thin circular wafers.
Our pizzelle recipe uses olive oil instead of butter – because we felt that the use of olive oil (and less so, butter) was authentic to the region.

Pizzelle’s consistency can vary depending upon the ingredients used. For example, if you use the recipe listed below – but substitute out all of the flours we’ve listed for an all-purpose flour (this would make the recipe non-gluten free), use regular refined white sugar (or brown) instead of powdered sugar, and add slightly more olive oil (so that the batter is more runny) – the recipe modifications will yield a slightly softer cookie. We’ve tried making them both crispy (below) and softer and they’re equally tasty!

Our recipe below (crispier pizzelle) uses anise, but we suggest that you get creative. Make a flavor splash! Try using lemon zest, vanilla, orange zest, anise, or chocolate. Really, the flavor variations are endless.
Farratelle batter consistency for crispy wafers To make the pizzelle, you’ll need a pizzelle iron (maker).  I bought one ages ago as a random purchase – definitely, I’ve had no regrets. The recipe is a snap to make, and the cookies turn out beautifully. You’ll have everyone at the cookie exchange fooled into thinking it took forever to master the craft (when in reality, the pizzelle iron did all of the hard work!).

…keep posted. We’re about to dive into a fun Italian adventure throughout the month!

Pizzelle Ingredients
1 cup potato flour
2/3 cup [brown] rice flour
1/2 cup powdered (confectioners’/10X) sugar
3 eggs
2/3 cup olive oil
1/3 – 1/2 teaspoon anise extract (or similarly, if you prefer to have lemon or vanilla flavored ones, use lemon zest or vanilla extract)

Pizzelle Directions
1. Pre-heat the pizzelle iron per the manufacturer’s instructions.
2. In a medium sized mixing bowl, sift and combine the potato, rice flours and powdered sugar. Set aside.
3. In a separate small bowl, combine and whisk the eggs, olive oil and anise extract. Combine the wet and dry mixtures. Stir until the batter becomes consistent (see picture).
4. Lightly grease the pizzelle iron with cooking oil and place a small dollop (teaspoon sized) amount of dough. Close the iron (our iron has clamps, which helps to keep the cooking even). The pizzelle should cook until you hear the sizzling sound subside. Open the iron and remove. You may need to allow the pizzelle iron to heat up again before starting the next batch (our pizzelle iron is non-stick so we don’t have to re-grease in between batches – refer to your manufacturer’s directions.)

Asparagus – An Enchanting Low Sodium Ingredient

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Asparagus is a tremendously versatile vegetable. Whether smothered in our nearly guilt free  velvety mock hollandaise, pureed in soup, or sliced in a simple salad, the possibilities are deliciously endless. But there’s more to it than the end product. Here, we look at nutritional facts, how it grows, three varieties, how to choose and store it.

Asparagus Nutritional Facts
• 5mg of sodium and 310mg of potassium per cup (180g).
• 88.2mg of phosphorus and 5.3 grams of protein per cup (180g).
• Each spear contains only 4 calories, plus, asparagus is a good source of folic acid, fiber and vitamins.

Growing Asparagus
One of the more enchanting things about asparagus is the way it grows. A crown planted about a foot deep sends spears up for harvest. In the cooler early spring, it may take 4-5 days between harvests. As the days and nights get warmer, a spear can grow as fast as 10 inches per day. If the spears aren’t picked, they become woody and grow out into ferns – hence, asparagus fern.

Asparagus Colors: Green, White & Purple
The most common type of asparagus is the green variety. However, white asparagus is very popular in Europe, where it’s known as “the royal vegetable.” Though less bitter and more tender, it’s the same botanical variety as green. So how does it grow white? By “blanching” – manually covering the spears with a mound of dirt. This deprives the plant of sunlight, preventing photosynthesis and the production of chlorophyll, producing white spears. I can only imagine what a pain-staking job this is. But, the added labor explains why white asparagus is more expensive.

Purple asparagus, or Violetto d’Albenga, was originally developed in Albenga Italy. With higher sugar content and less fiber than green, purple asparagus makes a great accent in salads and is my personal favorite. The purple color is retained during brief cooking, but keep in mind that if you cook it too long, it will turn green

Selecting, Preparing & Storing Asparagus
Spears are best when straight, firm, vibrant green and the tips tightly closed. Dull green and/or limp looking spears are aged. Thicker spears may have a fibrous layer of skin at the base. Rather than cutting the section off, the skin can be peeled for more tenderness and quicker cooking. White asparagus tends to have fibrous skin, so it’s most delectable when gently peeled prior to cooking. Peel from just below the head, down to the stem.

Asparagus is best used within two to three days of purchase. With a higher respiration rate than many vegetables, it can lose water content and wilt more quickly. For proper storage, clip about a ¼-inch off the bottoms and place in an upright container, stems submersed in one to two inches of water. Or, wrap the stems in a moist paper towel and store in a plastic bag.

When you’re ready to indulge, try steamed asparagus with our fabulous and nearly guilt free low-sodium, no egg yolk (and olive oil based) velvety mock hollandaise sauce .

5 Easy & Tasty Low-Sodium Recipes For Mother’s Day

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If you happen to find yourself scrambling for a little low-sodium recipe inspiration for Mother’s Day, we have a handful of easy, super tasty ideas for you:

Bellini’s (non-alcoholic) make a brilliant and tasty refreshment for any Mother’s Day brunch.

Pain perdu – French toast is a soul-soothing and simple breakfast to make. Dress it up with fresh fruit to create a colorful platter.

Orange-Vanilla, Cranberry and Pecan Granola (or Granola Bars). Homemade granola is not only great for breakfast, it’s a lasting gift: mom can snack on it all week. And, it’s easier to make than you might think.

Break out the waffle iron for apple-cinnamon waffles. A delicate crunchy exterior leads to a soft, comforting pillow of goodness inside. Our recipe is gluten-free, dairy-free and simply scrumptious.

Israeli Couscous with Roasted Vegetables - chewy, light and healthy, make your mom couscous “pearls” for brunch.

What are you making for Mother’s Day? Share below.

Happy Mother’s Day!

 

Come, join the fun! Enter to win one of 25 fun prizes in our “Birthday Giveaway”!

 

Craving Cajun? Taste our Louisiana Gumbo with Fish and Okra

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Make a gumbo that’s healthy and flavorful – Yes, it can be done.

When I think of Louisiana, I think of jambalaya, crawfish, blackened anything, and gumbo – Louisiana’s most revered soup. Acadian families in Cajun country cook gumbo with recipes that typically include one of three thickeners: roux, okra or file’ (ground sassafras leaves). These ingredients and “holy trinity” (diced onion, green peppers and celery together), are distinctive characteristics of gumbo.

Most gumbo dishes include seafood, chicken and/or sausage, but they can also be vegetarian. We’ve created a recipe with Pacific cod and low-sodium vegetable stock, easily adaptable to a vegan-friendly meal. If you’re not a fish person, replace the fish with chicken for a delicious chicken gumbo. Either way, the end result is a nutritious, delicious, low-sodium and low-fat gumbo meal.

Traditionally, cooking gumbo starts by creating a roux, then adding vegetables, and so on. However, the roux (thickening agent of flour and fat/liquid – we used broth) can easily be burned this way. It’s also difficult to gauge the thickening effect of the okra, especially for those of us who don’t have an experienced gumbo aficionado in the kitchen to guide us.

So when embarking on this gumbo project, I consulted with Johanna, who’s quite experienced with roux and French cooking. She advised me to break the tradition and add the flour/roux later in the process. And so I did, with great results. Our gumbo had a flavorful broth with a tad of heat and hearty yet succulent pieces of cod and okra. We scooped it over rice and couldn’t stop going back for more.

Adding the flour near the end of cooking allows you to thicken the soup to your desired consistency. If you prefer a gluten-free gumbo or find that it’s a perfect consistency for you without it, simply skip Step 4 and don’t add the roux.

This recipe is fairly simple to make. I’d suggest combining the spices, chopping and assembling all of the ingredients in advance to efficiently follow the cooking steps. Preparing the vegetables and measuring out the spices takes about 4o minutes. Cooking time is about 1 hour, a half-hour of which requires only occasional stirring.

Serving suggestions: serve over rice and/or with French bread.

Gumbo with Fish and Okra

Yield: Serves 6

Gumbo with Fish and Okra

Ingredients

  • 1/2 Tablespoon Paprika
  • 1/2 teaspoon pure unsalted mild red chili powder
  • Pinch of cayenne * (optional depending on your heat tolerance)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon white pepper
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon thyme
  • 1/2 teaspoon oregano
  • 3 Tablespoons vegetable oil
  • 2 cups diced onions
  • ½ cup diced celery
  • 1 cup diced green bell pepper
  • 2 teaspoons minced garlic
  • ¾ pound okra, sliced into ½-inch pieces
  • 2 Tablespoons chopped fresh thyme
  • 2 Tablespoons chopped fresh basil
  • 2 bay leaves
  • 2 quarts low-sodium vegetable stock (or low-sodium chicken stock)
  • 1 16 oz can of stewed tomatoes, drained
  • 1/8 teaspoon lime juice
  • 2 Tablespoons flour
  • 1 ½ pounds of Pacific Cod or other firm whitefish, sliced into 1-2 inch cubes
  • ¼ cup chopped parsley
  • ½ cup green onions, sliced

Instructions

  1. In a Dutch oven or similar pot, heat oil over medium-high. Add onion, celery, green pepper, garlic and sauté 3 minutes, stirring frequently.
  2. Stir in the dry spices. Add Okra, basil, thyme and bay leaves. Stir frequently for 4-5 minutes until onions are translucent.
  3. Add vegetable stock, stewed tomatoes and lime juice and bring to a boil. Reduce heat to low and simmer uncovered for 30 minutes, stirring occasionally.
  4. Make the roux for thickening (optional). Using a separate saucepan over medium heat: (a) Scoop 2 ladles of your gumbo broth into the saucepan; (b) whisk in 1 Tablespoon of flour until blended in; (c) transfer the roux back into the gumbo and stir for 2-3 minutes; (d) if a thicker soup is desired, repeat the process. If thinner, add broth or water.
  5. Add cubed fish, green onion and parsley to gumbo and cook 5 minutes or until fish is white and flaky. Serve and enjoy.
http://lowsodiumblog.com/2012/03/cajun-gumbo-fish-okra/

Apple-Cinnamon Waffles (Gluten & Dairy Free Recipe)

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Waking up to the smell of homemade waffles crisping on a hot iron, biting into the delicate crunchy exterior to discover a soft, comforting pillow of goodness, and experiencing a warming sensation that emanates from the inside out…bliss.  Whether we start these kinds of traditions or are the recipients of heirloom recipes/techniques passed down over generations, I still relish the simple pleasure that “waffle gratification” brings.

So if you’re thinking about breakfast/brunch over the holidays, consider our low-sodium apple-cinnamon waffle recipe, its gluten & dairy free. (Sorry, it uses egg).

Pairs well with fresh fruit compote, icing sugar, or maple syrup.

Apple-Cinnamon Waffles (Gluten & Dairy Free Recipe) (low sodium)

Yield: 8 waffles

Apple-Cinnamon Waffles (Gluten & Dairy Free Recipe) (low sodium)

Ingredients

  • Dry Ingredients
  • 1 1/2 cups oat flour*
  • 2/3 cups potato starch*
  • 1/3 cup + 1 Tablespoon (or 6 Tablespoons) tapioca starch*
  • 1 Tablespoon sodium-free baking powder
  • 1 teaspoon cinnamon, ground
  •  
  • Wet ingredients
  • 2 eggs, separated (+ few drops of lemon or vinegar for beating the egg whites) (egg whites seem to whip better @ room temperature, or ~ 30 minutes)
  • 1 cup applesauce*
  • 1 1/2 Tablespoons vanilla
  • 1 1/3 cup rice milk
  • Oil - spray (we use grape seed oil) for waffle iron
  • *we buy a gluten free brand

Instructions

  1. Pre-heat the waffle iron (per their instructions).
  2. Combine dry ingredients in a large bowl.
  3. Separately, beat the egg whites in a small clean, dry, deep bowl.  Add a few drops of lemon or vinegar approximately half way through the process (helps to stabilize). When stiff peaks form (more or less), set aside.
  4. In another (medium sized) bowl, whisk the egg yolk, applesauce, vanilla and rice milk together -- until a consistent texture is achieved.
  5. Add the egg yolk/applesauce/vanilla/rice milk mixture to the dry ingredients; combine/stir until the batter is a smooth consistency (too many lumps will create an undesirable texture).  Then, gently fold in the whipped egg whites (we use a rubber spatula for this).
  6. Spray both sides of the waffle iron with the vegetable oil (follow the manufacturer's instructions).  Gently ladle the batter onto the hot waffle iron.  Close the lid, and cook until the waffles are a golden brown color, the edges are crisp, and the waffles are easily removable from the waffle iron (they should just "lift" up without too much struggle).  Serve warm.
http://lowsodiumblog.com/2011/12/apple-cinnamon-waffles-gluten-dairy-free-recipe/

Peruvian Lemon Chicken Soup, Quinoa & Potatoes – Caldo de Gallina (Pollo) con Quinoa y Papas Recipe

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Caldo de Gallina (Pollo) is a typical soup cooked in the Peruvian Sacred Valley.

Now that we’re home from our trip to Peru, our “whole house” is now sick (including our dog who was visiting the pet resort) — so I’ve decided that this easy and delicious soup will be our first “Peruvian meal at home”.  I’ve changed a few of the ingredients (mainly to make the “traditional soup” a little more flavorful, and less acidic).

*Note: if you want to stay away from protein, you might want to substitute the quinoa out for a non-protein choice (i.e., for a noodle or vegetable. Read our post about the Quinoa fields to learn more about the nutritional aspects )

Peruvian Lemon Chicken Soup, Quinoa & Potatoes – Caldo de Gallina (Pollo) con Quinoa y Papas Recipe (low sodium)

Prep Time: 15 minutes

Cook Time: 45 minutes

Yield: ~ 7-9 cups

Peruvian Lemon Chicken Soup, Quinoa & Potatoes – Caldo de Gallina (Pollo) con Quinoa y Papas Recipe (low sodium)

Ingredients

  • 7 cups low sodium chicken stock
  • 1/2 cup carrots, chopped
  • 1/2 cup quinoa*, well rinsed
  • 1 teaspoon Aji Amarillo puree (or make a small amount of paste from ground paprika or  chili, depending upon your tolerance for heat, add a tiny amount water, enough to moisten)
  • 1 teaspoon lemon zest, grated (zest from approximately 1/2 lemon)
  • Optional Ingredients:
  • - 1 cup potato, cut into small pieces, and boiled
  • - 1 cup cassava, peeled, cut into small pieces, and boiled (see below for instructions on how to cook cassava)
  • Garnish: Cilantro.

Instructions

  1. Prepare Quinoa: When preparing to cook [most] Quinoa, one should pre-rinse the quinoa in cold water to remove the saponins which are bitter tasting (note that there are some varietals which have been cultivated to be saponin free). I put the quinoa into a fine mesh strainer, and rinse the mixture under running water for several minutes.
  2. In a stock pot, add the chicken stock, carrots, quinoa, lemon zest, and Aji paste and stir/combine.
  3. Bring to a boil, and turn down the heat -- let simmer for 15 - 25 minutes, or until the the germ separates from the seed (the cooked germ looks like a tiny half curl and generally is cooked to "al dente").
  4. Add the rinsed and boiled cassava and potatoes to the soup.
  5. Garnish and serve.
http://lowsodiumblog.com/2011/06/peruvian-lemon-chicken-soup-with-quinoa-and-potatoes-caldo-de-gallina-pollo-con-quinoa-y-papas-recipe/

How to Cook Cassava:

Cooked cassava is delicious, but cassava should NEVER be eaten raw: it should be peeled, washed thoroughly — and cooked for a long time, as there are toxins in the root which need to be cooked out in order for the food to be consumed “safely” -  please reference this link for further information ).

If you want to add the peeled potato and cassava, prepare them in advance of the soup. Boil the items in a separate pot for 35-45 minutes, and make sure you always discard the boiling water after cooking (don’t reuse this water for other cooking, and make sure that the cassava is fully cooked.)

Once the starches are fully cooked (translucent in color, and soft to the touch – but not mushy), rinse well in cold water

 

Skordalia Recipe

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Delicious Vegetarian Greek Cuisine: Skordalia is a tasty compliment to vegetables (roasted beets, grilled eggplant or zucchini), fish (i.e., Baked Salmon) or as a stand alone dip (hummus alternative).

As with most food, Skordalia can have different consistencies depending upon the region where your cook calls home, or where you are eating it: some people puree it less – to make it more like the consistency of a light mashed potato, and others make it into a thick puree via olive oil (emulsion).  Skordalia can also be made using a bread base, but we decided to use a bread-alternative recipe — mostly to keep total control over our sodium content, as some breads can contain a lot of (hidden) sodium.

Be advised that if you follow our instructions/recipe, it will quickly turn into a thick puree via the food processor — so if you think you’ll like your skordalia a little lighter, consider using the “hand technique” and adding less olive oil.

Skordalia Recipe (low sodium)

Prep Time: 15 minutes

Yield: ~2-3 cups

Skordalia Recipe (low sodium)

Ingredients

  • 1 lb 2 oz (russet) potatoes (or 3 small/medium ones)*
  • juice of 1 or 1 1/2 lemons **
  • 5 cloves roasted garlic*** (peeled)
  • 3/4 cup olive oil
  • Garnishes: Endive, parsley
  • Notes:
  • * and ** Some potato varieties turn brown during the cooking process. If you want to avoid having the potatoes turn brown during the boiling process, add juice of 1/2 lemon (or approximately 1/16 cup) into the boiling water, mid-way during the boiling process (approximately 20 minutes). If you don't care about the potato color, then you'll only need juice of 1 lemon (or approximately 1/8 cup).
  • *** roasted garlic - we peeled and roasted 5 cloves of garlic in a small ramekin with 1/4 cup olive oil (enough to cover the garlic cloves) for 20-25 minutes

Instructions

  1. Boil the potatoes until soft, or approximately 40 minutes (The smaller the cubes, the quicker the boiling time). Strain and cool slightly.
  2. In a food processor, combine the cooked potatoes, lemon juice, roasted garlic, and olive oil. Pulse lightly. (You will note that this will quickly turn into a thick puree).
  3. Serve.
http://lowsodiumblog.com/2011/05/skordalia/

Easy “Basil Pesto” Recipe

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The traditional way to make a pesto is to pound the living daylights out of the ingredients using a mortar and pestle. I learned to make Thai curry pastes using the “old school” way, and I have to tell you — the old school way made my arm super tired and I ended up covered from head-to-toe in a lot of “random vegetable bits” (i.e., pulverized chili peppers splashing into my eyes… not so great).  I suspect there is a lot more pounding when creaming chilies, but nevertheless — one has to love “modern technology”: the food processor.

Three or four minutes of putting one finger on the “pulse/on” button and poof — the “pesto” is done!  Two slight downsides are: (1) that the “modern way” adds a little more air into the “pesto”, and (2) there is a very small taste difference — primarily due to oxidation  (for the super tasters).

Notably, there are regional variations of basil pesto and its’ ingredients — for example, some regions use pine nuts and others don’t (Southern France), and some regions exclude cheese. Our low sodium pesto recipes tend to be somewhat “dynamic” (i.e., what’s available in our fridge): sometimes we mix different types of basil or mint to subtly expand the flavor profile.

When making a basil pesto,  it’s important to consider the specific  use: this will determine the correct cooking oil used as a pesto base.  For example,

(1) Olive Oil – when I make a pesto that’s going to be tossed with a pasta, as a compliment in a tomato soup , inside a grilled Panini  (sandwich), if I combine it with a basic tomato sauce, or add the smallest amount of whipped cream in a pan to make a creamy pesto sauce — I use olive oil as a pesto base.

(2) Grape Seed Oil - If I have plans to put the pesto on a salmon filet or chicken breast and fry (or barbeque) the combination using higher heat, I’d use grape seed oil as a base*. I like to think about the oil’s smoke point when cooking at higher temperatures (and in so doing, I steer clear from the possibility of breathing the olive oil’s blue [and somewhat toxic] smoke if I accidentally happen to overheat it).

“Basil Pesto” Recipe (low sodium)

Prep Time: 10 minutes

Cook Time: 5 minutes

Yield: ~ 1.5 - 2 cups

Serving Size: 1 -2 tablespoons per dish (i.e., pasta, sandwich,

“Basil Pesto” Recipe (low sodium)

Ingredients

  • 1/4 cup pine nuts**
  • 2 1/2 cups fresh basil leaves (firmly packed)***
  • 1/8 cup mint leaves
  • 2/3 c cooking oil*
  • 1 teaspoon garlic, pureed
  • 1/2 teaspoon balsamic vinegar
  • Optional (and "dairy"):  1/2 cup low sodium Parmesan cheese (or blend), freshly grated
  • Notes:
  • * Please reference our Grape Seed Oil article for oil smoke points
  • ** Pine nuts are high in phosphorous.  Should you determine to exclude pine nuts, consider increasing the amount of Parmesan cheese (if your diet allows).
  • *** While the basil stems have a fair bit of flavor, we think these are best avoided.  We've tried making the pesto with the stems, and it hasn't yielded the best results (more pounding, and there can be a lot of  "strings" if you don't chop up the stems into smaller pieces first).

Instructions

  1. Pan roast the pine nuts: this brings out the natural flavors in the pine nuts and we think this makes the pesto taste "more earthy". Pine nuts contain a fair amount of their own natural oil and have a tendency to cook/burn quickly, so make sure you watch them carefully and move them around the pan quickly.
  2. Heat the pan on medium heat and add the pine nuts. Stir -- until the pine nuts turn a very LIGHT beige. Remove from heat (meaning, don't leave the pine nuts in the pan -- immediately transfer them to a cool plate). Cool (slightly).
  3. Optional step: If you want to help the basil retain its' color a little longer: very quickly blanch (in hot water) and shock the basil (in ice cold water).
  4. Next:
  5. - "By hand" method: combine the basil, mint, and pine nuts in a mortar and pound, or
  6. - "in a food processor": combine the basil, mint, and pine nuts -  pulse lightly together for about a minute.
  7. Add the cooking oil, pureed garlic, balsamic vinegar (and, optional: cheese) into the mix.
  8. Continue pounding/processing together until the oil "holds" the mix together and appears somewhat smooth (see picture).
  9. Use as inspired
http://lowsodiumblog.com/2011/05/basil-pesto-recipe/

Pesto Storage Tips:

  1. Refrigeration: To slow the process of pesto turning a “dark-brown” (oxidizing) color during extended refrigeration, pour a small layer of olive oil over the pesto.
  2. Freezing: pesto can be partitioned into small sizes to be used at a later date (i.e., silicone muffin baking cups or ice cube trays).

Silky, Roasted Tomato Soup (Dairy-free). Flavor Highlights (optional, but I think yummy): Orange & Ginger, or Tomato Basil

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Tomato basil is such a “typical” combination — so instead, I’m going to push the envelope and make “tomato soup with orange and ginger flavor highlights”.

Making a low salt tomato soup that has a “silky mouthfeel” sounds good, except that eating “healthier” (or at least dairy-free) means cutting back on cream… and getting around the “no-dairy” dilemma is actually pretty darned easy.  The Italian chefs up in Vancouver taught me how to thicken soups by adding a potato puree (they also taught me how to oven roast beets by washing them, and wrapping them in foil/oil — these remain two of the best food tips I’ve ever learned).  I’m not aiming to “go vegan” by choice — but there is compelling data that this soup would have been equally as tasty had I used a vegetable stock.

There are a couple of steps to making this soup — it’s mostly straight forward, but it does take a little time.  Total end-to-end time took me about an hour — because I oven roasted the tomatoes (which took roughly 35 minutes).  If you decide to use lower sodium fire-roasted/canned tomatoes, then the preparation time is significantly reduced.

You’ll also need:

(1) a food processor/blender or immersion blender, and
(2) a strainer or sieve (the smaller the mesh size = fewer tomato seeds, unwanted pulp, etc.)

Silky, Roasted Tomato Soup (Dairy-free, low sodium, vegetarian).

Prep Time: 20 minutes

Cook Time: 50 minutes

Yield: ~7-8 cups

Silky, Roasted Tomato Soup (Dairy-free, low sodium, vegetarian).

Ingredients

  • 2 lbs fresh Roma tomatoes, cut into small pieces, stems removed
  • 1/4 cup Cooking Oil* (I used Grape Seed Oil )
  • 4 Garlic Cloves, peeled (I used roasted garlic, see instructions below)
  • 2 cups Potato, cubed into 1/4" pieces
  • 3 cups low sodium liquid stock of your choice (I used home-made low sodium chicken stock )
  • 4 Tablespoons Low Sodium Tomato Paste
  • Create Fun Flavor Highlights
  • Some ideas for inspiration:
  • (a)  If you want to make this a tomato basil soup, add - 1/8 c basil, chopped - in step 5.
  • (b) if you want to make it the way we made it, use 1/8 - 1/4 teaspoon orange rind, grated + 1 teaspoon ginger, pureed - in step 5.
  • Optional "dairy" Garnishes (bring it up another flavor notch)
  • Low Fat Yogurt, or
  • Very lightly drizzled with Lemon Garlic "Aioli" Inspired Dip

Instructions

  1. Preheat the oven to 400F.
  2. Place the sliced tomatoes, cubed potatoes and half of the cooking oil in a non-reactive pan. Ensure the vegetables are covered with oil, and place pan in the oven (uncovered). In a separate little ramekin, place the peeled garlic cloves and cover with the remaining 1/4 cup oil, place the ramekin in the oven. Roast all vegetables for approximately 30 minutes, and remove when done.
  3. Add the chicken stock, tomato paste, and garlic to the tomato/potato mix and blend (using an immersion blender, food processor, or blender).
  4. Strain the liquid through a sieve to remove the seeds, tomato peel, and unwanted vegetable pulp (note: this step is optional)
  5. Add the orange rind and pureed ginger (this step is optional. If you wanted to have a tomato basil soup, you would not add the orange/ginger, and simply add the chopped basil). Blend in by hand (or hand immersion mixer).
  6. Return [strained] liquid to pot. Bring to a very light simmer (stove top). Remove from heat and serve.
http://lowsodiumblog.com/2011/05/silky-roasted-tomato-soup-dairy-free-vegetarian-recipe/