Sodium Girl in the Kitchn

Appetizers.

They are like the loch ness monster of low sodium food–super hard to find. Especially when being catered to at someone else’s home.

So I was delighted when the Kitchn asked me to do a piece on some salt-free, bite-sized snacks that would be safe for low sodium diners; seriously appealing to the other, non-restricted guests; and easily made with simple ingredients that any home cook might have on hand.

But don’t hog these recipes. Feel free to share them with your friends. Not just for your or my own benefit. But because they really are fun twists on classics that everyone will enjoy. And who knows, maybe they’ll just happen to show up at the next party.

Chow on. And check out the Kitchn article right here.

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.

Wassabi Edamame

Today’s Super Bowl post is dedicated to the one true reason (besides the gluttony of food) that I sit down and watch football games.

Commercials.

And to fully celebrate that truth, let’s begin with this simple video.

Roll it, Budweiser.

If you haven’t guessed it yet – and hey, it’s in the title – I’m paying homage to not only some of the greatest Super Bowl advertising, but one of the greatest bar food bites: wasabi snacks.

Now, traditionally, these crunchy treats are made with peas and loads of sodium. But thanks to a suggestion from one of my food savvy friends, I thought I’d give it a low-sodium go.

First, I found sound green, freeze-dried veggies that would serve as the flavor canvas. I had intentions to use Just Peas (0 mg of sodium), but Whole Foods was out. Luckily, the Ferry Building had some Crunchies Edamame (0 mg of sodium) on hand instead, and I thought that this turned out to be a more appropriate wasabi vehicle.

As for the tangy, eye-watering taste, I did have some wasabi powder on hand. But for some reason, when I mixed it with water, it just didn’t taste right. Perhaps my powder was old. So I approximated the same flavor with horseradish, mustard, and a few other special ingredients.

All that was left was to mix, bake, and eat. It was that simple.

So Jenais and my other Sodium Girl friends, the rest is spicy, snacking history.

This bowl’s for you.

Ingredients:

• 2 cups freeze-dried edamame or peas (0 mg of sodium)
• 1 tablespoon honey
• 1 teaspoon of olive oil
• 1/8 teaspoon cayenne pepper
• 1/4 teaspoon horseradish (look for brand with 20mg of sodium per teaspoon)
• 1/4 teaspoon powdered mustard
• 1/8 teaspoon garlic powder
• 1/8 teaspoon brown sugar

Directions:

1. Turn oven to 350 degrees F.

2. In a small bowl, mix the honey, olive oil, cayenne, horseradish, mustard, garlic powder, and brown sugar.

3. Add the freeze-dried veggies (edamame or peas) to the bowl and mix by hand.

4. Spread the veggies onto a greased/non-stick baking sheet and put into the oven.

5. Allow to cook for 5-10 minutes. Check to make sure it is crisping, not burning.

6. Take the veggies out of the oven and put into a serving dish. Enjoy.

Queso Fundido

Hello friends, as of late and longtime.

This week we are training for the big event on Sunday – the Super Bowl – and we are starting with a dish that is loosely dedicated to Cheese Heads across the nation. Today, we are making a dip that will satisfy low sodium eaters and salty snackers alike. Today, we are putting the “o.k.” in queso and the “fun” in fundido.

Traditionally, queso fundido is a creamy blend of cheeses that includes tomatoes, chorizo, and peppers and is often served with tortilla chips. So to make it low sodium, I needed to give myself a hefty portion of creative license. And instead of trying to achieve that perfectly smooth fondue texture (which is almost impossible without ordering low sodium cheese online), I decided to set my sights on creating something smoky, spicy, and spreadable (which is easily achieved with salt-free spices).

I chose a low sodium ricotta (by Calabro – only 24mg of sodium per 1/4 cup) as the main ingredient and to add more flavor to the dip, I slowly caramelized half an onion. A little bit of olive oil, a pan on low heat, and forty-five minutes will quickly transform the taste from biting to scrumptiously sweet.

Then, in an oven safe dish, I mixed the ricotta and onions with 1/8 teaspoon of red chili flakes, 1/4 teaspoon of cumin, 1/4 teaspoon of smoked paprika, and some dried basil and fresh cilantro that I had on hand. I roasted the dish for thirty minutes at 350 degrees F, throwing in some fresh tortilla triangles to crisp up as well.

From there, the instructions are quite simple. Serve warm and dip. And don’t forget to chew. Needing to do the Heimlich during a touchdown could get confusing and dangerous.

Of course, if you have some ground pork on hand, feel free to brown it in a pan and throw it in with the cheese, onions, and spices before baking. It may not be chorizo, but it will provide a similar rich, fatty, meaty flavor.

So remember, whether it is for Super Bowl fare or any other kind of cuisine, satisfying low sodium approximations are always possible. And if you find yourself fumbling with a favorite recipe, make a comment below and together we can achieve that low sodium goal.

I’m off to stretch my stomach. Chow on.

Garbanzos on a Boat

This post goes out to all the moms and dads in the house. Holler parental units.

With the school year well on its way, I thought it would be fun to revisit a classic lunch snack and give it a bit of a Sodium Girl makeover.

Who didn’t eat Ants on a Log as a kid? Whether it was provided as fuel while hiking through Muir Woods or as a fun treat to enliven that lunch box, Ants on a Log was not only delicious, but fun to put together. It was one of the few childhood moments when you were encouraged to really play with your food, to eat with your hands, eyes, and mouth. It was whimsical. It was creative. It was healthy. It was the perfect after/in-school snack.

But here’s the issue – celery happens to be higher in sodium than most vegetables. According to the USDA nutritional database, one cup has around 80 mg. Now, this amount is not horrible by any means. The saltiness occurs naturally and it is a welcome addition when developing flavors in stocks (without any salt). But if you are looking for ways to cut out all unnecessary sodium (and use that 80 mg for something more “substantial” in your day), than there is an equally fun low sodium solution: Garbanzos on a Boat.

The preparation required to fashion these little hummus vessels is quite simple. First, wash and cut a cucumber in half. Use your spoon to scoop out the seeds (and perhaps even save some for making gazpacho later in the week or cucumber consomme). Then, either fill the boats with your low sodium hummus (recipe found here) or provide the hummus in a separate container with a spoon for self-assembly by the budding culinary student (i.e. your child).

As for accoutrements: if you are making this for diners that barely come up to your knee, then garnish with diced, dried apricots, golden raisins, or even pine nuts. If your audience hovers around eye level though, you can jazz up the dish with some freshly chopped parsley, smoked paprika, a drizzle of honey, and even a few chili pepper flakes.

Thinking ahead to the holidays, this simple snack is also perfect for pre-Thanksgiving snacking. It’s cool (no oven required), it can be prepared the day before, and it will keep people out of your kitchen.

Even without the celery, the salt, or the ants, you can create a playful snack that is as nutritious and flavorful as it’s inspiration – no exterminators necessary.

Smooth sailing ahead and chow on.

The Art of Raw Fish

Let’s take a moment to really appreciate fish in its most untainted state.  Ceviche, sashimi, and other forms of thinly sliced sea food are a perfect, low sodium dining option.  If you stay away from the saltier schools, like mackarel, squid, and shellfish, and leave off the usual soy-based or salt-infused sauces, these light appetizers will generally rank low on the salt scale, hovering around 50 mg of sodium per serving (my best estimation).

As I had mentioned yesterday, I substituted a Peruvian-inspired seafood ceviche for the Puerto Rican octopus salad.  Although the recipe, and result, was different from the intended dish, the crisp flavors of the cool seafood were exactly what we had desired.  A quick bath in some blood orange juice and a tumble with some finely diced green onions, garlic, avocado, and nectarine, and we had ourselves a delicate start to our more heavily-flavored dinner.

What I love most about “cooking” with raw fish is that you can create something that is both elegant and bursting with flavor in a matter of minutes. I tend to use mostly white fish – like yellowtail, mahi-mahi, rock cod, and halibut – and if I cannot find sushi-grade cuts (check out your local Japan town or farmers market), I poach the fish first in water and citrus juice.  Most fish will be safe if you marinate it in citrus for at least three hours, as the citric acid denatures, or cooks, the fish without heat.  But since my tummy seems to be pretty sensitive, I usually give the filet a quick sear or poach just to be safe.  From there, you can keep the dish simple with chopped garlic, onions, and spicy pepper, or give it more flavor by adding chopped pineapple, avocado, corn, and even tomato sauce.

You can serve your ceviche alone or with taro/potato/plantain chips for perfect scooping action.  For our Puerto Rican feast, we made tostones (recipe below), which are crispy little plantain cakes and a fun alternative to a corn tortilla.  We dunked them in our steamy soffritto for a spicy bite and then piled them high with our blood-orange soaked rock cod for a more refreshing taste.

For your next dinner party, whip up a batch of these little plantains and top with your favorite raw fish creation.  The result is a simple, low sodium appetizer that will take minutes to make and seconds to disappear. Don’t be afraid to get your hands on a fresh piece of fish.  Just make sure it is clean and sustainable after that, let your imagination run wild.  Chow on.

Tostones

Ingredients: Makes 8

• 5 tablespoons oil for frying
• 2 plantains, peeled and broken into chunks
• 3 cups cold water

Directions:

1. Heat the oil in a large skillet. Place the plantains in the oil and fry on both sides until soft, approximately 5 minutes per side.

2. Remove the plantains from the pan and place on paper towel-lined plates.

3. Flatten each plantain by placing a plate over the fried plantains and pressing down. Or you can do what I did and mash the plantains with a fork and then mold into small, round discs with your hands.

4. Dip the plantains in water, then return them to the hot oil and fry 1 minute on each side. Salt to taste and serve immediately.