The Incredible Edible Purple Egg

Yesterday I made purple eggs.

Yep. Dr. Seussish, delicious purple eggs.

Not because it was Easter, although I wish I had thought of doing this earlier this year. But because I was pickling cabbage (for something very, very special) and I had a tub of fuschia pickling liquid that just couldn’t be wasted. Seriously, can you imagine just pouring it down the drain? I couldn’t.

So I quickly learned how to hard boil eggs — yes, I had to look this up, no judgment — and I plopped my freshly peeled gems into the cabbage container. A few hours later, they were a sweet shade of purple. Which I then used for something very, very special. Which I’ll show you very, very soon.

But why all this talk about my purple eggs? My pretty, little, low-sodium purple eggs? That I made just for you. That look even more amazing when sliced. For something very, very special.

Well, first off, I wanted to show you how much color can literally brighten up an ordinary ingredient. It’s a great low-sodium tool to add some “spice” — as in pizazz — to foods that might otherwise seem plain or simple. Plus, it’s pretty impressive. And you definitely don’t have to tell people that your cabbage did all the work.

But really, this rockstar egg is just a small example of some secret projects I have working on. Tinkering on. Having difficulty hiding from you. (And I’m not even talking about the very,very special meal I made for you last night).

Other than this little egg, I’ve been working on something big. Real big. A real, big girl website.

That’s right. Sodium Girl is growing up and now she has a website. That has a logo, tons of pictures, a link to Sodium Girl approved restaurants and kitchen tools, and most importantly, a very comprehensive RECIPE INDEX!

You asked for it, you got. The purple egg is just a bonus.

Thanks to the genius and patient team at Shatterboxx.com, the blog has been transformed. And I seriously cannot wait to share it with you. In the next week or so.

No need to thank me. This is my way of saying thank you.

As we move, though, I’m going to need a little help. Don’t worry. No heavy lifting required and I definitely do not need to borrow your car.

But I will need your patience as I work out kinks, upload recipes, and get all the little ditties in order. And I want to hear from you — comment, high five, tell me what’s working and what isn’t. Or that I’ve put a seafood dish in the vegetarian folder.

And if you are a Sodium Girl Subscriber, you rock. You will also need to reenter your email information on the new website once it is live. I’ll remind you, so need to waste that post-it note right now. And if you aren’t a Sodium Girl Subscriber yet, you are a rockstar too and this is a great time to become one. Because if you sign up on the new website, neat things (like purple eggs and very, very special secret dishes) will automatically pop into your inbox.

I know, enough with the purple eggs. With some help from spinach watcher, they can also be green. And with beet juice, you could even turn them red.

So get excited for a lot of fun in the coming weeks. And as always, thanks for visiting me and for taking on low-sodium cooking with whimsy and gusto. It really is more exciting than dying eggs fun colors.

Chow on.

 

Salt-Free Dolmas

So I had a job.

It wasn’t supposed to involve food — there was a lot more paperwork than stirring or standing over a stove. But nonetheless, it was a subject we always found ourselves gravitating towards.

I also had a manager at this job, to whom I always paid a quick visit before heading to the nearest market to grab something for lunch.

And upon said visit, I would ask, “is there anything you want me to get for you while I’m in the outside world?”  To which I expected answers like: sandwich, coffee, maybe chips.

But she always replied with “dolmas.”

Now a dolma is not a cousin to the llama or a place for meditation or prayer.

A dolma is most commonly a soft grape leaf stuffed with rice, vegetables, dried fruit, and sometimes meat and then, THEN!, wrapped up real tight in into a vegetable pouch. Perfect for popping into your mouth. Kind of like a Mediterranean or Middle Eastern sushi roll.

When it has meat, the dolma is served warm. When it is purely for herbivores, the dolma is served cold. Either way, it’s great with yogurt. And usually, because of the salt-soaked grape leaves — it’s most common form of packaging — it is also loaded with sodium.

So just as quickly as I learned what a dolma was, I learned that it was also no good for me or my kidneys.

Until I realized that grape leaves weren’t the only greens that would work as edible wrapping paper.

Turns out many people stray from the grape leaves and use other pliable veggies, like squash blossoms, swiss chard, cabbage, and even thinly sliced or hollowed eggplant to act as the dolma vehicle. And since my garden is exploding with gigantic proportions of collards, I thought I could give them a try.

So I took to my collards with newfound excitement and determination, and with a quick saute and the removal of their hard stem, I had a limp leaf that was just perfect for filling, rolling, and eating.

I kept this initial trial version simple and filled it only with some steamed (and sticky) white rice. But for my next attempt, I might take my inspiration from this Epicurious.com recipe — which I already salt-free’d below for your experimenting pleasure.

And whether you’ve been craving to eat dolmas again or are just discovering them for the first time, have a go at rolling your own low-sodium delicacies in whatever crazy, edible envelope you can think of.

Chow on.

Ingredients

• 1 medium onion, diced
• ¼ cup olive oil
• 2 cups water
• White or black pepper, to taste
• 1½ cups uncooked rice
• ½ cup fresh parsley, chopped
• 2 teaspoons dried dil
• 1 teaspoon fresh mint, chopped
• ¼ cup ricotta cheese, crumbled
• ½ cup salt-freepine nuts
• ½ cup raisins
• 12 gigantic collard leaves, stem removed and leaves split into two “dolma” wraps each
• ½ cup lemon juice

Directions

In a saucepan, sauté the onion in olive oil until light brown. Add the rice and brown lightly. Add the water and pepper.Bring the water to a boil and simmer for 5 to 7 minutes, or until water is absorbed but rice is only partially cooked. Make certain rice does not stick or burn.Add all the ingredients except the lemon juice and collard leaves and mix well.

Quickly steam or sauté those collard leaves (really, only 1 minute or so until they are just soft enough to mold). Then place 1 tablespoon of filling in the center of each leaf. Fold the sides in and roll the leaf up.

Place stuffed leaves in a pot in even and tight rows covering the bottom of the pan. When the bottom layer is complete, start another layer. Continue rolling dolmas until all of the filling is used.

Add ½ of the lemon juice and enough water to cover half of the rolled leaves.Place a plate on the top layer to hold the stuffed leaves down and to prevent them from unrolling while cooking. Simmer over low heat until most of the liquid is absorbed, about 45 minutes.

Remove the plate and dolmas from the pan, drizzle with olive oil and lemon juice, and serve. May be served warm or at room temperature. Serve with low-sodium Greek yogurt mixed with leftover mint or dill if desired.

Pasta Pretzel Bites

Um…wait…what?

Pasta pretzel bites! I made pasta pretzel bites.

I’m still not sure what you’re talking about. I’ve never heard of those before?

I know, neither had I. Until I made them 15 minutes ago.

Still lost.

Basically, let’s say that you have a serving of leftover pasta. Like two day old noodles that are facing the grim reality that, most likely, they’ll have to be tossed away. It gives a low-sodium green god or goddess like yourself a bit of a heart attack. But what can you do?

First, turn on your oven to 400 dg F.

Then, pour a drizzle of oil on your pasta and sprinkle it with salt-free spices. Like dried dill. An herb blend. Or spicy chili.

Then, simply fold them into pretzel shapes. Or a lump of old pasta shape. Or really, whatever shape they’ll make.

Then put them in the oven for 18 to 20 minutes, until the pasta puffs up and becomes crisp and crackly. Take them out and eat immediately or serve as a pre-dinner snack. Or on top of salads in place of salty parmesan crackers and bread crumbs. Or in a cup like pasta pretzel bread sticks.

And that’s it. Pasta pretzel bites.

Totally salt-free, totally awesome.

Chow on.

Turmeric Tofu Bites

Can we talk about tofu for a second?

What was once thought of a bland and boring brick of vegetarian blah, has now made its way to the culinary big leagues. And while its pure white cube form is probably the most recognizable to meat eating eyes, tofu now comes in a variety of dressed up variations. Some are soaked in teriyaki, others are made to taste like chicken, some are even transformed into “cheese.”

The point being that tofu is a great canvas for flavor. And while I think it is rather tasty just cut up, raw, on its own, tofu can become something really special with just a quick soak in sesame oil and curry powder. Or turmeric. Or garlic powder. Or miso and sake. Or sesame seeds. You get the point.

And to kick it up one extra notch, I like to bake my tofu in the oven (425 dg F) for 10 minutes on each side so that they puff up and get crispy. You could also fry them in oil if you want them to be a bit more moist.

Use them as colorful (and flavorful) toppers to a simple salad or rice bowl. Or even stick a toothpick in them and serve as an unusual appetizer with a low-sodium chili and ginger dipping sauce.

It can be a snack. It can be a meal. And no matter what, it is low-sodium and full of flavor.

Happy weekending.

Chow on.

 

Look What I Made Wednesday – Macaroni N’ Peas

Ah, the wonders of Stouffer’s Microwavable Macaroni and Cheese.

I’ve said it before and I’ll say it again – this cheddary, oozy, black box of noodles was my comfort food. It is right up there with Bagel Bites and Choco Taco’s in my little black book of favorite foods. Did I mention I was a junk food junkie?

In my younger days of watching Saved by the Bell after school and wearing boxer shorts as shorts (nice trend, America),  a fluorescent orange bowl of Stouffer’s sunshine was the cure all for anything gloomy.

Got the sniffles? Stouffer’s. Stressful day in home-room? Stouffer’s. Craving the taste of melted plastic with your elbow pasta? Stouffer’s. Stouffer’s. Stouffer’s.

The answer was always Stouffer’s.

I know, it isn’t healthy. It isn’t even real food. And the taste I lovingly remember was probably a good dose of salt mixed with BPA. Two things I can’t and shouldn’t have. But even to this day, I still crave the taste of silky cream sauce with a toothy bite of noodles.

As with my other food longings, though, I tried to recreate the memories using pureed butternut squash,a masterful roux or two, and even low sodium “cheddar” that I ordered online.

And I came close; but no Stouffer’s.

So I gave in.

I know. You’re thinking, what? Give in? You never give in! Tell me it isn’t true.

But I gave in and I said, Stouffer’s, take your Mac n’ Cheese. Because I finally realized that the only way I was going to win this low sodium challenge was to ditch the obvious and take a new tactic. Forget trying to use cheese. Forget attempting to match salty taste. Forget the whole kit and kanoodle.

And that’s how we got here:

An equally orange, “milky” concoction with a secret sauce and the surprise addition of bright green peas. Without the high sodium content or salt. Or the melted plastic.

That’s how my favorite comfort food got a sexy new makeover. And now, when I think of runny noses, hectic afternoons, and cravings for hearty and heartwarming food, I think less of my old friend (Stouffer’s) and more of my new discovery (Mac N’ Peas).

And remember no recipes on this post…you’ll have to wait for the book on this one. But if you’ve got an old favorite that needs a low sodium makeover, post below and we’ll put the test kitchen to work.

Chow on.

Serious Spice

Readers, meet Furikake.

Furikake is a magnificent Japanese seasoning made of sesame seeds, bonito flakes (dried fish), nori, and that enigmatic fifth flavor, umami.

And guess what? While most Furikake mixes contain MSG, you can find no-salt, no MSG versions at your favorite Asian market. With just a few shakes, you can infuse dishes with exotic Eastern flavors. And your new friend, salt-free Furikake, can be used to spice up pickling blends; home-made sushi; or as a decorative and delicious topping for a simple rice bowl.

Furikake can even help you more accurately recreate low sodium versions of traditional Japanese dishes, like this onigiri ball.

Now, meet my friend Max.

He writes for a little online site called Serious Eats. You may have heard of it.

Max likes Furikake too.

As well as cardamom. Grains of paradise. Kodampuli. Vadouvan. Sumac. Pandan. Hyssop. Fenugreek. And Cinnamon.

If it looks like I just made all those words up, I swear, I didn’t. They are all real spices. That’s the truth.

But even if you held a salt shaker to my throat, I couldn’t tell you what they look like. How they smell. Or what kind of foods to pair them with. So I might as well have invented them.

My friend, Max, on the other hand, can give you all the dirty details. He’s a spice hunter. He can wax poetics about mace and paprika until the cows come home. And, of course, he’ll provide an innovative recipe in which to use them too. Not the cows. The spices.

Max and his column on SeriousEats.com – Spice Hunting – are an essential resource for low sodium cooks everywhere.

As a Spice Hunter, he is proof that flavor comes in all shapes, sizes, and languages. Not just white, small, and salty. And in following Max’s lead, you will quickly become a more creative and risk-taking cook. And your food and cocktail chit chat will become increasingly more interesting too. Who needs to talk about weather when you have coriander to contemplate?

So I encourage you all to dive head first into Max’s world of spices. Taste the rainbow, or maybe more appropriately, the United Nations of flavor and see how just a sprinkle of something different can awaken even the simplest of meals.

And if Vadouvan sounds more like voodo than dinner, start with his Top Ten List of the spices that should be in your pantry right now. Who knows what new food friends you’ll make?

Happy hunting.

Chow on.

Zest Friends

You can pick your friends and you can pick your nose. But you can’t pick your friend’s nose. Because that is gross.

Unless that friend is a best friend.

And then, if they ask you to pick their nose – because both of their hands are in a cast or are currently caught in a drain – you’d totally do it. Because that is what best friends are for. They are there in a time of need. They are there to scratch your back (or that itch in your nasal cavity). They are there to brighten your day.

And when it comes to low sodium food, citrus is your best friend.

Just a little juice or zest can instantly light up a plate, much like salt does. Even the most drab dishes suddenly smile with the sweet pucker of lemon or the sassy spring of lime. Orange juice can energize gamier dishes and the most played out BBQ recipes. Blood orange pulled pork, learn about it.

And don’t you dare forget about the other more elusive varieties like kumquats, pomelos, and Buddha’s hand.

Shave it on salads or use it for a Halloween prank – either way, this edible appendage is bound to make your food and life more interesting.

So like the many awesome people you’ve collected throughout your life, be sure to similarly stock up (and fill your fridge) with some exciting citrus. And when you think that a recipe needs extra zing, pass on the salt, and give your zest friend a loving squeeze.

Ready to try?

Check out some of these recipes that use the power of produce to create fantastic flavor.

Orange Moroccan Lamb

 

Risotto Cakes

Ceviche

Chow on.

Gimme A Beet – The Remix

Full disclosure. Today, we are going to embark on a hot topic. Something that often makes people uncomfortable and in some circles, may even be deemed controversial.

Beets.

Sigh. I said it.

Those round, oddly-shaped little buggers that give many eaters – healthy, adventurous, curious, and beyond – major pause. They look strange. They seem like they’d be difficult to peel – if that is even how you are supposed to prepare them. And when it comes to actually cutting into the tubers, well you better prepare for a blood bath. Those suckers will happily dye everything around you a deep shade of red.

So when it comes to choosing a vegetable to cook, beets are rarely at the top of my list. I’d much rather leave them underground where they won’t stain my pre-labor-day-legal white pants. I’d rather cut up a more well behaved radish instead.

But let’s pause for a moment. Because when it comes to successful low sodium cooking, one must be adventurous, braving new ingredients – whether it is a spice, an herb, a vegetable, or a cooking technique – that you have never tried before. It is about surprising your palate. Or even more importantly, it is about surprising yourself.

So let’s get back to those beets. Let’s give them the second look they deserve.

Many people seem to love them; their juice is used in a lot of commercial products (including red velvet cake and even ketchup); and it is even said to be a natural aphrodisiac. It seems, upon further investigation, that beets are meant to be loved. And eaten. And eaten with love.

There are many ways to accomplish this.

Throw them in a salad:

Make them into a burger:

Or a carpaccio tower with some avocado:

Or even those little potato, carrot, beet hash cakes you see above. Recipe below.

But before you totally dive into to the world of beets, here are a few more tips:

One – If you are wearing something you love, put on an apron. Or better yet, cook in the nude. Or maybe just throw on some old t-shirt that is already covered in slobber or paint.

Two – If you are using the beets in their raw form (like in a salad or for pickles), peel off their skin by holding the beet in your left (or not dominant) hand while scraping the peeler (right thumb on top) toward you. This makes the whole process a lot easier. You’ll see.

Three – If you are cooking the beets, wrap them in tin foil before you throw them in the oven. After they have cooked, allow them to cool and then use the tinfoil to rub off the skin. This keeps the juicy mess to a major minimum.

Four – A single beet can contain upwards of 64mg of sodium. Seriously. Which doesn’t mean you shouldn’t eat them. Just be aware. And feel free to use beets in dishes that you want to taste a little more “salty.” It is a natural way to enhance flavor and that’s why they work so well for pickles.

Five – Your pee will most likely be red after eating them. I’m not joking. It’s called beeturia. Look it up.

With that, rock out to some fresh beets with any of the recipes in this post and discover the new world of color, texture, and taste at your low sodium (and now red) fingertips.

Chow on.

BEET CARROT HASH CAKES

Ingredients:

• 2 cups peeled and grated carrots
• 3/4 cups peeled and grated beets
• 1/4 cup peeled and grated potatoes
• 1/4 teaspoon ground black pepper
• 3 tablespoons flour
• 2 eggs
• Safflower or canola oil for frying

Directions:

Quick note about prepping the veggies: feel free to use a hand grater or, for faster prep, use a food processor with a grater attachment. Either will work well. And before cooking them, put the grated veggies into a paper or cloth towel and squeeze over the sink, forcing out the liquid.

1. Place the carrots, beets, potatoes, pepper, and flour into a mixing bowl. With your hands, combine all the ingredients. Crack both eggs into the bowl and mix again until everything is well combined. Wash your hands and set aside.

2. Heat a frying pan and 2 tablespoons of oil over medium-high flame. When spitting hot, form the carrot, beet, potato mixture into a palm-sized pancake and place in the oil. Add a few more pancake patties to the pan so long as it does not get over crowded. Allow them to cook about 8 minutes on one side, or until a nice crust forms. Flip and cook on the other side. Remove patties to a cooling rack or a plate covered with a paper towel, and continue cooking the carrot, beet, potato cakes until the mixture is gone. Add extra oil to the pan if needed.

3. Serve immediately and offer guests either some crème fraiche, greek yogurt, or a light dressing made of white wine vinegar, pepper, and dill.

Look What I Made Wednesday: Bun in the Oven Edition

For the majority of the past seven years, bread has played a very minor “roll” in my low sodium diet. Booya – that is a bread joke.

I had no idea that my weekly apple fritter, the occasional bagel, and my daily tuna sandwiches had upwards of 400mg of sodium. And as soon as I found out, they were swiftly cut from my sodium-safe list.

Of course, no one can completely cut out the carb craving and from time to time, I enjoy slices of the pre-cut, salt-free bread available, like the kind from No Salt Added Alvarado Street Bakery.

I use it for breadcrumbs

for sticky tummy pudding

and even meatloaf man muffins.

But nothing really compares to a bun (or roll or baguette) freshly pulled from the oven. And over the past few weeks, I have faced my fear of baking, measuring, and ultimately burning, and I have started to tackle some low sodium bread recipes.

It all began with one of the most creative wedding gifts ever – a sourdough starter with a two hour class on how to make salt-free sourdough bread (given by our friends who are dough scientists to the extreme).

The starter itself is four years old and was originally caught in Santa Cruz. On our first official date together, I paired the freshly baked sourdough bowl with some luscious, low sodium clam chowder and I ate it overlooking the San Francisco Bay. Kind of amazing. Best date ever. With a piece of bread.

And now, almost a month later, our relationship is still going strong. My man friend and I feed it every week with flour and water. We call it Pikachu. And we enjoy its fluffy, crusty goodness at least once a week.

But that’s just where it starts.

Then, I tackled the one carb treat that I seriously miss – bagels. Maybe it’s my Jewish genes. Maybe it’s memories of lox and cream cheese. Maybe it’s just because bagels are so damn good. But whatever the reason, I figured if I could make sourdough, I could make these rings of joy too.

So with the help of 18 Reasons, I learned how to knead, form, and boil a really good bagel. I went to town topping them with black sesame, fennel seed, and even some crushed Pacific Nori (seaweed).

And with some creamy ricotta, pickled fennel, and toasted turkey strips, I was getting closer and closer to reliving my bagel dreams.

But, once again, that’s not the end of this story.

Yesterday, I woke up when the moon was still high in the sky. At the most wonderful hour of 4:30 am, I dragged myself out of bed, hid my wiry hair under a hat, and threw on some jeans. By 5:30, I had arrived at my dream land – Cavallo Point – and I entered the Murray Circle kitchen, but this time, from the back. I was immediately greeted by Tim, the head baker, and a chef’s jacket. How is this real life?

For seven hours, we proofed dough, cut and crafted croissants, tasted the pastry teams’ ginger caviar, cut butter rolls, and baked until everything was golden and aromatic. Apparently my rolling skills have a ways to go, but I am really good at placing bread on a baking sheet.

We made hearth breads, baguettes, hot dog buns, and rolls for oyster poor boys. We measured out the yeast and salt for the next day’s order. And we talked about sodium-free food, surfing, the Giants, and pretty much everything in between.

In a single month, I went from carb-less to carbo loaded and I’m realizing that making low sodium bread is not only easy, but totally worth it. Sure, it may make a bit of a mess at home and your recipe may not come out “perfect” every time. But the ingredients tend to be very simple – flour, yeast, and water – and nothing engenders more pride than creating something from scratch.

Speaking of which, I couldn’t end this post without talking about one particular bun in the oven who helped ring in March by joining us (parents in tow) for his first official dinner party. At a month old, he’s already a huge fan of low sodium food.

So with that, on this special edition of Look What I Made Wednesday (talking about everything but the baby), I want to end by saying carbs, welcome back.

Happy eating and chow on.

Oscar Worthy Apps

So the Academy snubbed you out of an Oscar nod. Again.

And apparently Wolfgang Puck is busy on Sunday evening. Already.

That leaves you, your gaggle of pals, and your own creativity to turn this weekend into an award winning celebration – with or without Hollywood’s help.

If you plan on hosting an Oscar Watching Party, there’s no need to go into a Black Swan panic. The recipes below will surely turn you and your treats into the stars of the evening – watch out Anette Benning. And between the top-shelf snacks and your expert analysis of this year’s fashion (or missed-fashion) trends, James Franco is going to wish he had given you his plus one.

But silver screen hunks aside, what makes this list of recipes so darn studly is that each one is ridiculously simple to put together. So go ahead, judge these books by their covers. We all know that in Hollywood, looks count. A lot. And these dishes have got them.

But beneath their beautiful exterior, the real surprise is that they are also packed with a lot of sodium-free flavor. Like an unexpectedly intelligent movie or actress – like Hot Tub Time Machine or Natalie Portman. I’m joking about Hot Tub Time Machine, it is as bad as it sounds. But I hear that Ms. Portman is actually quite smart. But now we are just getting sidetracked.

The first recipe (a new one!) is all about natural flavor. No Botox, no facelifts, no salting necessary. It is a simple Beet and Avocado Carpaccio that can be expertly stacked with the top of a food processor and a spoon. No special tools necessary. Take that, Wolfgang.

Makes 4-6 servings

Ingredients:

• 2 red or yellow beets, ends cut off (64 mg of sodium for 1 large beet)
• 2 avocados
• 1 lime

Directions:

1. Preheat oven to 375 dg F.

2. Wrap each beet individually in tin foil. Place in oven and cook for 30-40 minutes or until slightly soft to the touch. Remove from the oven and allow to cool until you can comfortably touch the foil, 5 minutes. With the beets still wrapped, use the foil to rub off the outer layer of skin. Place “peeled” beets aside to cool and rinse off foil to save or recycle.

3. While beets cool, cut avocado in half and remove seed and skin. Dice the avocado into small cubes and divide into 4 to 6 piles, depending on how many carpaccio towers you want to create. Divide each pile in half.

4. When they are cool, dice the beets into cubes that are the same size as the avocado. Then, divide them into piles that match the avocado piles. You may have some beets left over so you should eat them. You deserve it.

5. Place the top of the food processor on a cookie sheet or a serving platter. Using a spoon, carefully fill it with one pile of avocado bits. Press down lightly with the bottom of the spoon. Then, layer a pile of beets on top of the avocado, pressing down lightly again. Finally, add a second pile of avocado on top of the beets, pressing down with the spoon as you gently pull up off the food processor top. Ta da. You have a beet carpaccio tower. Repeat until you have made all the towers and if you built them on a cookie sheet, use a spatula to carefully transfer them to a serving dish.

6. Grate some lime zest over the towers and squeeze a bit of the juice on top for added brightness. Serve with salt-free chips or a lightly oiled rocket/arugula salad.

Now that you have mastered that recipe, round out the menu with the following crowd pleasers:

Kalua Pork Lettuce Wraps

Babaganoush Bites

Yuba Rolls

and to finish, Lemon Meringue Pots

So roll out the red carpet and start prepping for an evening of good water cooler fodder and truly satisfying low sodium treats.

Be sure to thank the Academy and your parents, and chow on.