All Posts By Jessica Goldman Foung

Low-Sodium Avocado Tofu Toast

by in Healthy Recipes, May 20, 2015

During the last year or so, morning toast got a major makeover in the form of a smashed avocado. Smooth and spreadable, avocado took over as the dairy-free, healthier-fat and simply decadent substitute for more traditional butter and cream cheese. It’s been so popular that avocado toast has earned a permanent spot on restaurant menus and Instagram accounts everywhere. And while some like to keep it simple with just avocado and a sprinkle of salt, others continue to push boundaries, adding tahini, radishes and even bacon to the green spread. Read more

Butternut Carrot Macaroni ‘n’ Cheese

by in Healthy Recipes, April 19, 2015

 

Macaroni and cheese needs only three things to be great: creamy sauce, toothy noodles and melty cheese. But even though the math is simple, those few ingredients, especially when they come from a box, can quickly add up to over 800 milligrams of sodium per 1 cup serving, depending on brand. And depending on how many servings you actually eat. Read more

Low-Sodium Risotto-Style Coconut Couscous

by in Scaling Back on Sodium, March 1, 2015


In the world of starches, rice always proves to be a reliable side; but for something more seductive, let risotto be the star of the meal. Hearty from plump Arborio rice and creamy from a combination of butter and cheese, a good risotto will melt on the plate and complement a range of ingredients, from crab to asparagus.

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A New Take on Tarts: Savory Low-Sodium Beet-Carrot Tarts

by in Scaling Back on Sodium, January 19, 2015


When plagued by the question, “What to cook?” the answer lies in a savory tart. Whether you’re preparing breakfast or dinner, appetizers or the main meal, a tart makes a quick solution — one that can easily be adapted to any dietary needs (hello, gluten-free chickpea crust), time constraints (hello, ready-to-bake pizza dough) or number of guests (hello, unexpected holiday visitors). And with the right ingredients, it can even be low in sodium too.

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Pass the Spaghetti Squash Latkes!

by in Healthy Holidays, Scaling Back on Sodium, December 7, 2014

Spaghetti Squash Latkes
The magician of winter produce, spaghetti squash knows a few culinary tricks. Upon first examination, the oblong shell contains only seeds and hard flesh. But put it into an oven and, ta-da, the tough interior transforms into mounds of soft, stringy ribbons, which can be used for salads, noodle stand-ins and casseroles, and as a soft resting place for fish, poultry or meat. But there is another trick in spaghetti squash’s repertoire, one that is particularly perfect for the holidays: latkes.

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Umami Noodles with Five Spice Sauce

by in Scaling Back on Sodium, October 22, 2014

Umami Noodles
Of all the five tastes, umami is the most mysterious. Technically speaking, the savory flavor comes from glutamic acid. Less technically speaking, when added to recipes, umami makes a dish taste yummy (which is the actual English translation of the Japanese name).

But while umami is most commonly associated with high-sodium, bottled products — like soy sauce, miso paste, and kimchi — here’s the tastiest secret of all: Mother Nature makes it too. Those magical glutamates are also found in mushrooms, meat, seaweed, and even green tea. So when your taste buds crave a savory oomph, try swapping out the salty options for fresh sources of umami. And to get started, try this Umami Mushroom Noodle dish, complete with Five Spice Sauce. If you want to even more flavor, add in umami-rich shrimp and ground pork or beef for a multiplied umami effect.

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A Creamy Broccoli Dip That’s a Healthy Winner

by in Scaling Back on Sodium, September 20, 2014

creamy broccoli dip
Fall not only means the start of football season — it also means the start of many Sunday meals getting replaced by chips and dip, salty bar snacks and microwave finger foods. But filling up while watching your favorite team doesn’t have to be a losing situation for your health. Nor does it have to keep you limited to raw vegetables from the crudites platter.

This year, replace high-sodium, store-bought spreads with a dip of your own creation — one that’s just as creamy and craveable and also a fun makeover of classic ranch dressing and vegetables.

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Summer Squash Pizza (What Can’t This Pie Do?)

by in Scaling Back on Sodium, September 1, 2014

summer squash pizza

What’s the best way to use up an abundance of summer vegetables? Pizza, obviously. And in as much time as it takes to order delivery, you can make a summer pie that’s bursting with flavor and able to satisfy hungry guests. Bonus points: This pie is gluten-free, meat-free and dairy-free too. So what’s the trick?

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A Bright Pickled Relish with a Low-Sodium Spin

by in Scaling Back on Sodium, August 9, 2014

pickled celery relish

Let’s talk a little about low-sodium pickles. It turns out that a lot of what our taste buds (and our hot dogs) expect is not just the salty lick of the brine, but the tangy kick of the acid. Which means, with the right ingredients and strong spices, you can make a low-sodium pickle (or relish!) that meets palate approval.

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A Salad to Celebrate Summer: Spicy Corn with Watermelon (No Salt Added)

by in Scaling Back on Sodium, July 3, 2014

watermelon and corn salad
If you’re searching for a side dish that cools things off and heats them up at the same time, this is the recipe. Two star ingredients of the warm-weather months, corn and watermelon, take a zingy turn with the help of traditional street-corn chili-powder seasoning and a quick pickle. With just a few minutes of prep work, you’ll create a colorful salad that highlights the sweet flavors of watermelon and corn, all balanced by a spicy surprise. Also nice: The salad offers a refreshing counterpoint to traditional barbecue fare.

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