Salt-ernatives
Watch your salt! This seems to be the message all health professionals send out these days. “Even if you’re healthy, too much salt overburdens the body and can tax your bones and kidneys, increasing osteoporosis risk,” explains Dina Aronson, MS, RD, owner of veganRD.com.
And meat-free diets are far from immune to salt excesses. “Many vegetarian and vegan foods, particularly convenience foods, are high in sodium,” Aronson says. “Fortunately, the foundations of a healthful diet—fruits, vegetables, whole grains, and legumes—are naturally low in sodium.” The following recipes use these foundations as building blocks for dishes that are really worth their salt—even if they don’t call for much.
February 2009 p.44get the recipes
Fettuccine with Three-Herb Pesto, Black Kale, and Oyster Mushrooms
The pesto for this dish is made without Parmesan, which means you can indulge by sprinkling it with a little bit of the pungent cheese, if you like.
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Mashed Potatoes with Malt Vinegar
Garlic, onion, caraway, and cabbage keep these low-salt spuds from tasting blah. We’ve suggested a little bit of salt to heighten the flavors, but it’s easily omitted.
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Roasted Red Pepper Crostini with Balsamic Reduction
When allowed to reduce or cook down, balsamic vinegar becomes slightly sweet and thick. Here, it adds full-bodied flavor to light, crunchy appetizers.
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Fiery Tofu with Red Chiles, Orange, and Ginger
Many purchased Asian sauces are laden with salt and sugar. The homemade version used to coat the tofu here calls for fresh ingredients and just a touch of reduced-sodium tamari.
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at a glance
