Simple Garlic Bok Choy Stir Fry

Sometimes, the simplest thing is also the tastiest. Everyone in our house loves bok choy - even our cats - so I'm surprised it took me this long to perfect this recipe to share on the blog. At any rate, it's a simple and comforting stir fry to make for a quick weeknight dinner. 

Ingredients:
1 package tofu (the brand we use has 45 mg total), drained and cubed
2 c. jasmine rice, cooked (0mg)
2T. peanut oil (or olive oil, if you prefer)
Approx. 1 c. chopped bok choy, with the leaves reserved (46mg)
3 cloves garlic, minced (0mg)
1/4 c. no salt added veggie stock (I make my own, but judging by the nutrition labels of what's on the market, I'd estimate this at 20mg, if not less)
3 tsp. Bragg's Liquid Aminos (960mg total)
2 stalks green onions, minced (4 mg)

While rice cooks in rice cooker, heat peanut oil in large skillet or wok. Saute garlic for about a minute, then add chopped bok choy. Saute for 2-3 minutes, then add tofu and saute for 3-4 minutes more. Mix together veggie stock and Bragg's and pour over bok choy and tofu. Stir to coat, then turn down heat to low. Cover and allow to simmer for about 5 minutes. Remove cover, add reserved leaves and DON'T stir - instead, replace cover and allow leaves to steam for another 10 minutes. Add green onions and once again don't stir mixture. Instead, replace cover and remove from heat. Allow to sit for 2-3 more minutes, then serve over rice.

Total sodium: 1075mg, excluding optional salsa and other condiments. Serves 4 (269mg per serving).

Black Bean Sage Tacos

I was excited that my grocery delivery service finally started carrying no salt added black beans recently - at last, we can have black bean tacos! I've really missed black beans since we made the switch to low sodium; I know I can technically make my own NSA black beans, but the problem is that I never seem to have the time. This recipe is great if you are crunched for time and looking for something that tastes as amazing as it smells.

Ingredients:
1 can no-salt-added Black Beans (I used Nature's Promise Organic, which has 17.5mg per can)
12 cloves garlic, minced (0mg)
1 T. sage (0mg)
1/2 c. shredded Monterey Jack cheese (I use the Peapod store band, which has 340 mg in 1/2 c.)
2 T. extra-virgin olive oil (0mg)
2 T. water
1 package corn tortillas (0mg)
1-2 Green Onions, chopped (4.5mg)
1 Lime (1mg)
Optional: Salsa (we use Arriba Fire-Roasted Mexican Red Salsa, which has 125mg in 2T.)

Heat up corn tortillas. While they are warming, prepare the black beans: drain & rinse, then set aside. Heat olive oil in a small saucepan, then add black beans, garlic and sage. Stir to coat evenly, cover and cook for 2-3 minutes over medium heat.Turn heat down to low and add water, again stirring to coat. Cover and continue to heat on low, stirring occasionally and also smashing the beans as you do so. Remove from heat, but keep covered until ready to assemble tacos.

To make tacos: begin with cheese, then add black beans, salsa, and green onions. Squeeze lime over tacos & serve. 

Total sodium: 363mg, excluding optional salsa and other condiments. Makes 8 tacos (45.4mg per taco)

Lazy Penne

A pasta dish that's extremely low in sodium but big on flavor. This is a super-quick meal you can throw together at the last minute. Feel free to sub in your favorite pasta shape to make it your own!

This is a lower-sodium & faster version of one of our favorite meals, Baked Penne with Fennel. 

Ingredients:
1 6oz can no-salt-added tomato paste (I use Nature's Promise Organic Tomato Paste, which doesn't say "no salt added" but has the same total amount as Hunt's N.S.A, 100mg total)
12 oz. water
1 box penne (0 mg sodium)
1/4 c. shredded mozzarella (I use Peapod store band, which has 135 mg total)
1/4 c. ricotta (I use Peapod store brand, which has 80 mg per serving)
1 T. Penzey's Tuscan Sunset spice mix (0 mg)
2 T. Extra-Virgin Olive Oil (0 mg)
Freshly ground black pepper
Fresh basil, if available

Cook pasta according to directions on package (omitting salt, of course). At the same time, saute spices in olive oil for about 1 minute, then add tomato paste and water. Stir frequently and simmer til tomato paste reconstitutes (about 10 minutes). Add ricotta and stir to mix throughout sauce.

Combine sauce with cooked (drained) pasta, top with mozzarella, black pepper, and fresh basil to serve.

Total sodium: 315 mg. Serves 4 (79 mg per serving)

Kick-Ass Peanut Coconut Curry

If you can't tell by the name, this is our absolute FAVORITE recipe: easy to make and beyond tasty, despite having very little sodium per serving. This is our go-to when we want something that's really hearty! This recipe gets cheers whenever I announce that it's curry night. Hopefully I'm not overselling it, but I think this will be your new favorite, too.

Ingredients: 
1 package tofu (the brand we use has 45 mg total), drained and cubed
2 c. jasmine rice, cooked (0mg)
2T. peanut oil (or olive oil, if you prefer)
Your choice veggies, shown here with a variety of sweet peppers; I have also made this dish with the following veggies, on which the final sodium calculations are based:
1 carrot, chopped (25 mg)
1 bell pepper, chopped (4 mg)
1 broccoli crown, chopped (25mg)
4T. No Salt Added Peanut Butter (10mg)
1 can unsweetened coconut milk (the brand we use has 135mg total)
2 tsp. Sriracha (240 mg total)
2 tsp. Bangkok Blend from Penzey's (0mg) 
1 tsp crushed red pepper
1 lime, cut in half
To taste: sesame oil & rice vinegar (both of which are 0 mg)
Optional garnish:
Cilantro (1mg per sprig)

Cook rice according to directions on package, or in a rice cooker. While rice cooks, prepare sauce in blender by adding peanut butter, coconut milk, Sriracha, spices, sesame oil, rice vinegar, and juice from half of the lime. Blend, then set aside. In a large skillet or wok, heat peanut oil on medium heat and stir fry veggies for a few minutes. Add in tofu, and saute for about 5 more minutes. Reduce heat to low and add sauce. Stir to combine, then allow to cook on low, making sure to turn down heat if the coconut sauce mixture begins to boil. Cook for about 10-15 more minutes, allowing veggies to soften according to your taste. Serve over rice with freshly squeezed lime juice and cilantro. 

Total: 484, excluding optional garnish. Serves 2-4, depending on how hungry you are (242 mg per serving if divided in half; 121 mg per serving if divided into fourths).

Fauxpotle Rice Bowls

It's good to be back! March was a crazy month (I went to Germany for 9 days!) and I needed a little break from blogging. Going forward, I'll be posting every other Tuesday (instead of every Tuesday) to share 2 recipes each month.

We call this Fauxpotle for what I hope is obvious reasons  - it's modeled after a Burrito Bowl at a certain popular national chain. However, this version isn't filled with a crazy amount of sodium - the basic components add up to under 50mg of sodium per person, which allows you to customize with cheese, salsa, and any other condiments you like as your sodium allowance for the day allows.

Basic Ingredients: 
1 can no salt added pinto beans (the brand we use has 52.5mg total)
2 ears of corn, unhusked (6mg total - 3mg per person)
White or Brown Rice (0mg)
2 T. extra virgin Olive Oil (0mg)
1T. Adobo seasoning from Penzey's (0mg)

Optional Condiments & Toppings: 
Cheese (varies)
Cilantro
Lime
Salsa
Avocado
Sour Cream

Preheat over to 350 degrees F. Place ears of corn directly on rack and roast for 30 minutes. Remove and allow to cool.

While the corn is roasting, cook rice in cooker. Drain pinto beans and saute in olive oil in a small saucepan with 1T. Adobo. Simmer on low for about 8-10 minutes. covered.

Prep optional condiments and toppings (wash and dry cilantro, cut limes, etc).

Assemble bowls: First, make a layer of rice on the plate or bowl. Cut the corn off of the husk and add to rice, along with pintos. Add salsa, cheese, cilantro and any other condiments you wish. Squeeze half a lime over everything. Mix together & enjoy!

Total: 59, excluding optional condiments and toppings. Serves 2-4, depending on how hungry you are (29 mg per serving if divided in half; 15 mg per serving if divided into fourths).

Blandivore is Coming Back Soon!

Sorry for the unexpected hiatus, March has been a really crazy month! I plan to get back to blogging every other Tuesday in April, beginning next week. See you then!

Simple Chinese 5-Spice Stir Fry

In the past, most of my stir fry recipes relied heavily on two things: sriracha and soy sauce*. Frequently, both were used in large quantities, and now I still rely on them quite a bit - just in markedly smaller amounts. For this one, I decided to only use Bragg's Liquid Aminos as the base, allowing the spices to do most of the heavy lifting. This stir fry is a little sweeter with just a hint of spicy.

Ingredients: 
1 package tofu (the brand we use has 45 mg total), drained and cubed
2 c. jasmine rice, cooked (0mg)
2T. peanut oil (or olive oil, if you prefer)
1 carrot, chopped (25 mg)
1 celery rib, chopped (32 mg)
1 broccoli crown, chopped (25mg)
(feel free to add in whatever veggies you have around, we usually mix it up quite a bit in the veggie department - but note that this may affect your sodium tally overall)
2 tsp Bragg's Liquid Aminos (640 mg)
1/4 c. water
2 tsp. Chinese Five Spice from Penzey's (0mg) 
1 tsp crushed red pepper
2 cloves garlic, minced
To taste: sesame oil & rice vinegar (both of which are 0 mg)
Optional garnish: chopped green onions (4.5 mg)

Cook rice according to directions on package, or in a rice cooker. In a large skillet or wok, heat peanut oil on medium heat and saute garlic and crushed red pepper for about thirty seconds, or til fragrant. Add veggies and tofu and saute for about 5 more minutes. In a small bowl or ramekin, combine Bragg's, water, Chinese Five Spice, sesame oil and rice vinegar. Stir to combine, then add to tofu and veggies. Stir to completely coat veggies and tofu, reduce heat to low and saute for a few more minutes, or until veggies reach desired amount of tenderness. Serve over rice. 

Total: 767, excluding optional garnish. Serves 2-4, depending on how hungry you are (384 mg per serving if divided in half; 192 mg per serving if divided into fourths).

*Also included in this category is Bragg's Liquid Aminos, which is similarly sodium-laden.