Salt Substitutes to Liven Up Your Food

Posted on July 11, 2011


More and more people are reducing their salt intake…for any variety of reasons from high blood pressure and other health issues, to a simple matter of taste. Whether you have been advised to cut back on sodium, or you voluntarily chose to, here are some simple ways to keep the flavor high and the salt low.

Flavor Kicks…Instead of Salt

  1. Add fresh herbs or dried leafy herbs to salads, vegetables, dips, seafood, and poultry.
  2. Rosemary, thyme, basil, oregano, and marjoram (fresh or dried) are wonderful additions to meats, poultry, fish, and vegetables, especially root veggies, plus pizza and pasta sauces.
  3. Use dried spices, such as all-spice, nutmeg and cumin to enhance a creamed spinach or cauliflower gratin. A word about cumin…ideally, you should dry roast it in a small pan to release it’s flavors before adding it to any dishes.
  4. Use curry powder (also should be dry roasted to bring out the flavor), to enhance vegetables, meats, fish, and to liven up dips, marinades and mayonnaise.
  5. Use freshly squeezed lemon juice or lemon rind to flavor vegetables, such as broccoli and asparagus and on meats and fish. A squeeze of lemon of lime juice also adds a touch of freshness to soups, certain curries, and salads…a trick my mom taught me.
  6. Garlic is a great flavor booster for just about anything…if you like the flavor. You can make a fantastic garlic oil to drizzle on salads, pasta, and anything esle…I’ll teach you how in another post.
  7. Fresh ginger is a delicious addition to stir-fries and marinades. Lemongrass is another wonderful Asian herb to flavor soups, curries, and other dishes. Only use about 2 inches of the root end of the stalk; that’s where all the flavor is.
  8. Use a touch of Parmesan cheese (and I say touch, because Parmesan is salty) in soups and salads.
  9. Go nuts. Add your favorite unsalted nuts (preferably toasted to bring out the flavor) for pasta, rice, and vegetable dishes.
  10. Use pepper instead of salt. A dash of Tabasco is another option if you can stand the heat.

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The Perfect Breakfast Treat for Mother’s Day: Walnut Spice Coffee Cake

Posted on May 5, 2011

The other day I was interviewed for a Malaysian magazine called UnReserved. The story hinged on Mother’s Day, specifically on the challenges of balancing family, work, and, most importantly, my sanity. I thought about what to serve my interviewer with her coffee (feed the press is a cardinal rule, especially if you’re a cook), and eventually decided on my killer brownies, healthy bird seed bars, and chocolate chip cookies.

Then, at the eleventh hour, it dawned on me to make my deliciously moist walnut cake from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. I said to myself, she’ll be writing about my book, so why not give her a taste from it.

From years of experience, I had wisely saved the final step of frosting the walnut cake until the last minute, just in case the photographers might want a kitchen shot…which they did. I whipped together a caramel frosting and drizzled it over the cake. I have to admit that sometimes my own recipes surprise me. This walnut cake was so simple and oh so good. Nothing was left by the end of the day. Make it for mom…or anyone else!

Walnut Spice Coffee Cake
Makes one 9-inch round cake
Canola oil cooking spray, for greasing the cake pan
1-1/2 cups chopped walnuts
1 cup all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
1 teaspoon ground ginger
2 teaspoons cinnamon
½ teaspoon ground nutmeg
¼ teaspoon salt
¾ cup brown sugar
2 large eggs
1/3 cup canola oil
½ cup plus 2 tablespoons sour cream
Confectioners’ sugar or maple glaze for the finished cake

  1. Preheat the oven to 350 degrees F. Grease a 9-inch round cake pan with canola oil cooking spray and sprinkle with flour; set aside.
  2. Place the walnuts in the bowl of a food processor and process, using the pulse button, until finely ground, but not to the point of forming a paste.
  3. Transfer the ground walnuts to a medium bowl, add the flour, baking powder, baking soda, ginger, cinnamon, nutmeg, and salt. Whisk until well combined; set aside.
  4. In the bowl of an electric mixer, combine the brown sugar and the eggs and beat on medium speed for about 4 minutes, or until light and fluffy. Add the canola oil and sour cream and beat 30 seconds more.
  5. Using a rubber spatula, fold into the egg mixture the reserved flour mixture until well incorporated. Pour the batter into the prepared cake pan and bake for 30 minutes, or until a tester inserted into the center of the cake comes out clean.
  6. Remove the cake from the oven and let cool for 5 minutes. Run a knife around the sides of the pan and invert the cake onto a serving platter. Dust with confectioners’ sugar or frost with the maple glaze before serving.

Maple Glaze
Makes about 2 cups frosting
¼ cup brown sugar
2 tablespoons unsalted butter
3 to 4 tablespoons milk, depending on desired consistency
2 cups icing sugar

In a saucepan, combine the brown sugar, butter, and milk and heat over medium heat just until the boiling point, stirring occasionally. Remove from the heat, cool completely, and then stir in the icing sugar. The frosting should be of a spreading consistency, or if you’d like more of a drizzle, add a bit more milk.

Advance Preparation:  This frosting can be made up to 2 days in advance. Keep covered and refrigerated. Bring to room temperature before frosting the scones.


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Homemade Rocks! Roasted Peanuts

Posted on February 2, 2011

peanuts

I never thought I’d roast peanuts…then, the other day, I bought a bag of raw peanuts from an Indian food vendor, and my cook showed me how to roast them. Simple, easy, delicious is all I can say. I mixed them with roasted lentils, cashew nuts, salted green peas, and a crispy, churros-shaped, deep-fried savory snack made from dal flour, salt, tapioca flour, and chili. I served my concoction as pre-meal nibbles at a luncheon my husband, Paul, and I hosted  for thirty people.

I have to share the lunch menu catered by The Big Rajah (I love the name!)  because it was really fantastic…I particularly liked the Golden Fish Cutlets, which had a similar consistency to falafel and just the right amount of spice.

  • Basmati Briyani Rice
  • Vegetable Dal
  • Chicken Coriander Masala
  • Spicy Lamb Cubes
  • Golden Fish Cutlets
  • Brinjal Sweet Sour Spicey
  • Cucumber Pineapple Salad
  • Pampadam
  • Sauteed Bean Sprouts with Chinese Chives
  • Spicy Fried Chicken
  • Mango Pudding
  • Coconut Macaroons
  • Assorted Cookies

Roasted Peanuts: To roast raw peanuts, preheat the oven to 250 degrees F. Spread out the peanuts on a baking tray and remove all foreign objects (stones, clumps of dirt, and the like) and any nuts that appear damaged. Place the tray in the oven and roast until firm and nicely browned, about 1 hour. The best way to test the peanuts for doneness is to eat one: it should be crunchy. Add 2 tablespoons of unsalted butter and sea salt to taste (you can add any other spices at this point). Mix well, then roast for 5 minutes more. When the peanuts have completely cooled, store them in an airtight container for up to 3 weeks. They can also be frozen.

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Cashew Chicken with Broccoli and Red Bell Peppers

Posted on October 21, 2009

photo09_6

Cashew Chicken with Broccoli and Red Bell Peppers

After making it at least thirty times, I’ve got this dish down to an art. I cut up everything and prepare the sauce in the morning, then it only takes me 10 minutes to cook at the end of the day. My rice cooker makes the rice in 20 minutes…et voila! A hot, healthy, delicious meal is on the table.

Serves 4
Sauce
2 tablespoons lite soy sauce
3 tablespoons water
2 tablespoons hoisin sauce
1 tablespoon seasoned rice vinegar
1 teaspoon cornstarch
1 tablespoon canola oil
1 teaspoon toasted sesame oil
1 large garlic clove, minced
2 tablespoons minced fresh ginger
3 cups broccoli florets
1-1/2 cups sliced red bell peppers
1-1/4 pounds boneless, skinless chicken breasts or tenders, any visible fat removed,
and cut into ½-inch dice
½ cup sliced scallions
1/3 cup chopped cashew nuts, to taste
3 tablespoons chopped fresh cilantro, for garnish (optional)

1. To make the sauce, combine all of the ingredients in a medium bowl and mix; set aside.
2. Heat 1-½ tablespoons of the canola oil and the sesame oil in a large nonstick skillet over medium-high heat. Add the garlic and ginger and sauté for 30 seconds. Add the broccoli and red bell peppers and sauté, stirring occasionally, for 5 minutes, or until crisp-tender; 2 minutes into the cooking time, add 3 tablespoons water to the skillet to prevent the vegetables from sticking. Do not overcook the vegetables. Transfer the vegetables to a serving bowl and cover with foil to keep warm. (Do not rinse the skillet.)
3. Add the remaining 1-½ tablespoons canola to the skillet and heat over medium-high heat. Add the chicken and sauté, stirring occasionally, for 5 minutes. Add the scallions, the sauce, and the cashew nuts and cook, stirring, for 1 minute more, or until the sauce thickens slightly.
4. Transfer the contents of the skillet to the bowl containing the vegetables and gently mix. Adjust the seasoning, garnish with the cilantro, if using, and serve immediately.

Substitutions: The chicken can be replaced by one 15-ounce package of extra-firm tofu. Drain the tofu, pat dry with paper towels, and cut into ½-inch cubes. Sauté according to the directions in Step 3, and proceed as above.

Nutrition Highlights: Protein, vitamins A and C, B vitamins, and magnesium

Approximate Nutritional Information: Serving size: one-quarter cashew chicken with broccoli and red bell peppers: Calories: 320 cals, 16%; Protein: 38 g, 76%; Total fat: 11.1 g, 17%; Saturated fat: 1.8 g, 9%; Cholesterol: 82 mg, 27%; Carbohydrates: 18 g, 6%; Fiber: 4 g, 15%; Sodium: 608 mg, 25%; Vitamin A: 2,608 IU, 52%; Vitamin C: 171 mg, 284%; Niacin: 17 mg, 86%; Vitamin B6: 1 mg, 56%; Magnesium: 96 mg, 24%; Vitamin K: 80 mcg, 100%; Diabetic Exchange: 1 Starch, 5 Very Lean meat, 2 Fat, 1 Vegetable
Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love

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How to Toast Nuts

Posted on August 3, 2009

Spinach and Mandarin Orange Salad

Whether you are making a pecan pie, garnishing a frosted cake with sliced almonds, or throwing pine nuts into a salad, toasting the nuts before you use them unleashes their fantastic flavors. Toasting is easy, and it can be done a number of ways: 1) In a skillet over medium heat, with or without butter or oil; 2) in a preheated 350˚ F oven for about 8 minutes; or 3) under the broiler (watch carefully to avoid burning). You can make a big batch and store them in an airtight container to last the whole week. Pine nuts may develop whitish spots, but this does not affect their taste or freshness.

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Spice Up Your Nuts!

Posted on July 30, 2009

Many studies from around the world have shown that people who eat nuts regularly cut their risk of heart disease by as much as half compared to those who rarely or never eat nuts. Recently, several studies have found that 1 to 3 ounces (2 tablespoons to 1/4 cup) a day of walnuts or almonds, in particular, can lower blood cholesterol, as well as levels of other substances in the blood (including apoliprotein) that have been linked to heart disease. Toss nuts in salads, add them to grains, or sprinkle them on a bowl of soup. Read more about nuts in Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love. Here’s a recipe to spice up your nuts!

Spicy Cashews
2 tablespoons canola oil
½ teaspoon chili powder
½ teaspoon ground cumin
Dash of ground cinnamon
Pinch of sugar
¼ teaspoon salt
¼ teaspoon garlic powder
2 teaspoons Worcestershire sauce
1 teaspoon freshly squeezed lime (optional)
2 cups (about ½ pound) cups unsalted, cashews

1. Preheat oven to 300º F.
2. In a medium bowl, combine all of the ingredients except the nuts and mix. Add the nuts and mix until they are well coated.
3. Line a baking sheet with foil. Evenly spread out the nuts and bake for 25 minutes, stirring every 10 minutes or so.
4. Remove the nuts from the oven, cool completely, and store in an air-tight container at room temperature.

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