Food Is Fuel: Healthy Sodium-Free Recipes!

“Spring” into health with these five healthy, delicious, sodium-free sides, salads, and sweets! As the flowers bloom and the weather gets warmer, those layers of clothing that kept us hidden all winter are coming off. It’s not about weight release, it’s about feeling happy on the inside so it shines on the outside. Food is fuel but that doesn’t mean we have to skimp on flavor to eat healthy. Thanks to Chef Anthony StewartExecutive Chef at Pritikin Longevity Center + Spa, here are five healthy recipes to get you started this spring:

QUINOA YOGURT SALAD

Serves 4quinoa yogurt salad

  • ½ cup uncooked quinoa
  • 5 scallions
  • 16 ounces nonfat plain Greek yogurt
  • 2 teaspoons red wine vinegar
  • 2 teaspoons lemon juice, freshly squeezed
  • 1 cup cooked garbanzo beans (use no-salt-added canned varieties)
  • 2 tablespoons raisins
  • Lemon peels (optional)

Method:

  1. Bring quinoa and 1 cup water to a boil in a medium saucepan. Reduce heat to low, and cover and simmer until tender and most of the liquid has been absorbed, about 15 minutes. Fluff with a fork.  Let cool. 
  2. Peel skins off scallions and trim off root ends. Slice thinly and place in medium mixing bowl.
  3. Add yogurt, red wine vinegar, and lemon juice, and whisk until combined.
  4. Gently stir in garbanzo beans, quinoa, and raisins.
  5. Garnish with lemon peels, if desired.

Black Bean Salsa- This zesty salsa is so versatile.  Enjoy it as a topping over a big green salad, stuffed in artichokes, or as a marvelous companion to seafood or poultry, served over whole-grain rice.

black bean salsaServes 4

  • 1 cup cooked and drained black beans (no-salt-added)
  • 1 cup medium diced tomatoes
  • ¼ cup finely chopped red onion
  • 1 jalapeno pepper, finely chopped
  • 1 teaspoon finely chopped garlic
  • 3 tablespoons freshly squeezed lemon or lime juice
  • 2 tablespoons freshly chopped cilantro or dill
  • ¼ teaspoon freshly ground black pepper

Method: 

1.  In a bowl, combine all ingredients.  Toss well until evenly mixed. 

2.  Chill and serve.

Grilled Asparagus

grilled asparagusYield: 8

  • 1 bunch pencil asparagus, washed & bottom of stem removed
  • 3 T balsamic vinegar
  • 1 t granulated garlic
  • 1 t dry oregano
  • ¼ t black peppercorns, ground

Method:

  1. Wash asparagus and season with all ingredients. 
  2. Heat grill and grill to until cooked (2 minutes) & serve.

Pritikin Shrimp Ceviche

  • Felicity's perfect ceviche1 pound 16/20 Shrimps (peeled & deveined)
  • 1 Red onion, thinly julienned
  • ½ teaspoon Garlic, finely chopped
  • 4 stalks Green onion, snipped
  • 1 Jalapeno pepper, chopped
  • 1 Small tomato, diced (optional)
  • ½ bunch Cilantro, chopped
  • ¼ cup Freshly squeezed lime juice

Method:

  1. In a plastic or wooden bowl combine all ingredients and mix well.
  2. Let stand in the refrigerator overnight.
  3. Serve in an iceberg lettuce cup or over mixed greens.

Garbanzo Chocolate Cookie/Brownie

  • garbanzo bean cookie4 cups cooked Garbanzo beans
  • ½ cup apple puree
  • 2 tablespoons vanilla extract
  • 1 ½ cup Hershey unsweetened cocoa powder OR
  • 1 ½ cup de-fatted bitter chocolate (melted over water bath)
  • 1 ½ cup Splenda
  • ½ cup egg white (whipped)

Method:

  1. In a food processor puree Garbanzo, apple puree, vanilla and ½ cup Splenda and blend until smooth
  2. Combine melted chocolate with 1 cup Splenda and add to mixture. Continue to blend until well incorporated. (if using cocoa powder- combine cocoa powder with Splenda and just enough warm water to make into a thick paste then add to mixture)
  3. Add egg white and mix for another two minutes. (for cooking, whip egg white until fluffy before adding)
  4. For cookie, spoon onto a lightly greased cookie sheet or grease paper lined. For brownie, line a small square cookie tray and scoop mixture spreading evenly
  5. Bake at 350 degree for 25 minute or until the edge begins to leave side of tray. Cool and cut into 3×3 inch squares
  6. Drizzle with vanilla sauce and serve

Vanilla Sauce

  • 1 cup fat free yogurt or sour cream
  • ¼ cup Splenda
  • 1 teaspoon vanilla extract

Method: Whip all ingredients together to make a sauce

Want some healthy Cince de Mayo recipes? Thanks to Pritikin Longevity Center + Spa here are four “skinny” salsa’s to try!

About Sara Lehman

Sommelier, Private Chef, & Food and Wine Pairing Expert in NYC! Sara is a Wine Writer, Wine Ambassador, and Wine Consultant specializing in pairings, parties, entertaining and education.

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