cup low-sodium tamariVegetables, Sides, and Sauces
Vegetables have lept from being mere afterthoughts to a position front and center on a healthy plate. They are rich in varied and subtle flavors and give you the benefits of vitamins, minerals, and other essential nutrients. Don’t be shy with vegetables. If you like, you can turn them into a complete meal.
Garlic Broccoli
MAKES 4 SERVINGS
What a tasty way to serve greens!
1 large bunch broccoli
1 teaspoon olive oil
1 small onion, cut in half and thinly sliced
Salt
½ teaspoon crushed garlic
2 tablespoons capers
Cut broccoli into bite-size florets. Peel stems and cut in half lengthwise, then slice into 1-inch-long pieces. Heat oil in a large skillet. When hot, add onions and sprinkle lightly with salt. Cover and cook, stirring occasionally, just until onions are soft. Stir in garlic and cook 1 minute, then add capers and prepared broccoli and sprinkle with a little more salt to taste. Cover and cook, stirring occasionally, until broccoli is bright green and tender-crisp.
Per one-cup serving: Calories: 44; Protein: 3g; Carbohydrate: 7g; Fat: 2g; Sodium: 442mg; Cholesterol: 0mg; Fiber: 3g.
Barbecued Eggplant Steaks
MAKES 4 SERVINGS
These delicious, easy-to-prepare eggplant slices make an appealing side dish. Leftovers are great as a quick and tasty sandwich filling or as a burger alternative. Be sure to use a barbecue sauce with a flavor you adore, as the sauce is the heart of the recipe.
1 medium eggplant
Bottled barbecue sauce, as needed
Salt
Cut eggplant into ½-inch-thick slices and sprinkle generously with salt. Place on a rack or in a colander in the sink and let rest for 30 minutes. Rinse off salt and pat dry with a clean kitchen towel. Preheat oven to 375°F. Mist a baking sheet with nonstick cooking spray and arrange eggplant slices in a single layer. Brush or spoon barbecue sauce over each slice and bake for 15 minutes. Turn slices over and brush or spoon barbecue sauce on other side. Bake 10 to 20 minutes longer, or until fork tender.
Per “steak”: Calories: 50; Protein: 1g; Carbohydrate: 12g; Fat: less than one gram; Sodium: 484mg; Cholesterol: 0mg; Fiber: 3g.
Wilted Spinach
MAKES 4 SERVINGS
Wilted fresh spinach makes a vivid, almost-instant addition to any meal.
2 bunches fresh spinach, stems removed
1 teaspoon olive oil
1 small onion, minced
½ teaspoon crushed garlic
Pinch each: salt, pepper, nutmeg
Wash spinach well to remove any dirt, grit, or sand. Heat oil in a large skillet. When hot, add onion. Reduce heat, cover, and cook, stirring occasionally until limp. Stir in garlic and cook 1 minute longer. Add spinach and sprinkle lightly with salt, pepper, and nutmeg. Cover and cook just until wilted. Remove cover and cook a few minutes longer until all the liquid cooks off. Do not overcook!
Per one-half-cup serving: Calories: 12; Protein: less than one gram; Carbohydrate: 2g; Fat: less than one gram; Sodium: 310mg; Cholesterol: 0mg; Fiber: 2g.
Squash Pudding
MAKES 4 SERVINGS
Mashed winter squash is a sweet and colorful alternative to ordinary mashed potatoes. It’s also the perfect holiday side dish in place of yams, and it even makes a tasty dessert, especially if you add a few toasted, chopped pecans.
4 cups peeled butternut squash cut into cubes
3 tablespoons pure maple syrup
2 tablespoons sesame tahini, peanut butter, or almond butter
½ teaspoon vanilla extract
Salt
Steam squash cubes until very soft. Transfer to a food processor along with the remaining ingredients and process until very smooth. Season with salt to taste. Serve hot.
Per one-half-cup serving: Calories: 148; Protein: 3g; Carbohydrate: 28g; Fat: 4g; Sodium: 300mg; Cholesterol: 0mg; Fiber: less than one gram.
Broccoli or Asparagus with Quick Hollandaise Sauce
MAKES 4 TO 6 SERVINGS
Hollandaise sauce makes all vegetables take notice. This version, however, is egg-and butter-free and very simple to prepare. Try it on asparagus for a classic dish, or on carrots or cauliflower, too. Your taste buds will applaud you!
4 to 6 cups bite-size broccoli florets, or 2 pounds trimmed asparagus spears
1 cup Quick Hollandaise Sauce (recipe follows)
Steam the broccoli or asparagus until bright green and tender-crisp. Serve with sauce on the side.
Per one-half-cup serving: Calories: 108; Protein: 9g; Carbohydrate: l1g; Fat: 5g; Sodium: 21mg; Cholesterol: 0mg; Fiber: 5g.
Quick Hollandaise Sauce
MAKES ABOUT 1 CUP
1 cup firm silken tofu, crumbled
2 tablespoons water
1 tablespoon fresh lemon juice
1 tablespoon nutritional yeast flakes
1 tablespoon sesame tahini
2 teaspoons extra-virgin olive oil
1 teaspoon prepared yellow mustard
½ teaspoon tarragon
Combine all ingredients in blender or food processor and process until smooth and very creamy. Chill. Stir before serving.
Per 2-tablespoon serving: Calories: 63; Protein: 4g; Carbohydrate: 4g; Fat: 4g; Sodium: 12mg; Cholesterol: 0mg; Fiber: 2g.
Steak Fries
MAKES 2 TO 4 SERVINGS
Thick, oven-baked french fries are low in fat but resonate with fabulous flavor.
2 large russet potatoes
1½ teaspoons olive oil
1 teaspoon paprika, or ½ teaspoon curry or chili powder
¼ teaspoon salt
Dash each: pepper, garlic powder, and turmeric
Preheat oven to 450°F. Line a large baking sheet with parchment paper (for easy cleanup) and set aside. Scrub potatoes well and remove any eyes and discolored areas. Peel, if desired, and cut into wedges or french fry shapes. Place in a large bowl, sprinkle with oil, and toss to coat evenly. Sprinkle with seasonings and toss again so all pieces are evenly coated. Arrange in a single layer on prepared baking sheet. Bake until golden brown and fork tender, about 30 minutes. For more even browning, turn over once midway through the cooking cycle.
Per one-half-cup serving: Calories: 80; Protein: 2g; Carbohydrate: 14g; Fat: 2g; Sodium: 148mg; Cholesterol: 0mg; Fiber: 2g.
Crusty Carrot Sticks
MAKES 2 TO 4 SERVINGS
One of the easiest and most delicious ways to serve nutritious, naturally sweet carrots.
1 pound carrots
1½ teaspoons extra-virgin olive oil
3 tablespoons nutritional yeast flakes
Seasoned salt or salt-herb blend
Peel and trim carrots and cut into sticks about Winch thick by ½-inches long. Steam until tender. Transfer to a large bowl. Sprinkle with oil and toss gently. Sprinkle with nutritional yeast and season with salt blend to taste. Toss again until yeast and seasoning are evenly distributed.
Per one-half-cup serving: Calories: 154; Protein: l4g; Carbohydrate: 22g; Fat: 4g; Sodium: 140mg; Cholesterol: 0mg; Fiber: 9g.
Italian-Style Zucchini
MAKES 4 SERVINGS
Seasoned zucchini harmonizes with almost every meal.
1 teaspoon olive oil
½ teaspoon crushed garlic
2 medium zucchini, sliced on diagonal
1 to 2 teaspoons dried basil
Salt and pepper
Heat oil in a large skillet. When hot add garlic and cook for 1 minute. Stir in zucchini, basil, salt, and pepper. Cover and cook, stirring once or twice, for 5 minutes. Uncover and cook until zucchini is fork-tender.
Per one-half-cup serving: Calories: 19; Protein: less than one gram; Carbohydrate: 2g; Fat: 1g; Sodium: I47mg; Cholesterol: 0mg; Fiber: less than one gram.
Stewed Green Beans and Tomatoes
MAKES 4 SERVINGS
This tasty combination of green beans, tomatoes, and onions is a classic Middle Eastern dish. Serve it with hearty, whole grain bread or pita bread.
2 teaspoons olive oil
1 large onion, quartered and thinly sliced
1 teaspoon crushed garlic
1½ pounds fresh green beans, trimmed and cut into 2-inch pieces
1 (28-ounce) can chopped tomatoes, undrained
Salt and pepper
Heat oil in a large skillet. When hot add onion, reduce heat, cover, and cook slowly until onion is limp. Add garlic and cook 1 minute more. Add green beans and sauté a few minutes. Cover and let beans steam in their own juices for 15 minutes. Add tomatoes and their juice, cover, and cook over low heat, stirring occasionally, for 30 to 35 minutes, or until beans are very tender. If mixture cooks dry add a little water. Season with salt and pepper to taste.
Per one-cup serving: Calories: 65; Protein: 3g; Carbohydrate: l1g; Fat: 2g; Sodium: 379mg; Cholesterol: 0mg; Fiber: 5g.
Green Peppers and Tomatoes
MAKES 4 TO 6 SERVINGS
This sumptuous, quick-cooked vegetable salad may be served either warm or cold. Be sure to pass plenty of pita bread to dip into the incredible sauce.
4 medium green bell peppers, seeded and diced
1 tablespoon olive oil
2 teaspoons crushed garlic
3 cups chopped fresh or canned tomatoes, undrained
2 tablespoons ground coriander
½ teaspoon salt
Heat oil in a large skillet. When hot add green peppers and cook until tender. Stir in garlic and sauté for 1 minute. Stir in tomatoes, coriander, and salt. Cover and cook 5 minutes longer. Serve warm or chilled.
Per one-cup serving: Calories: 71; Protein: 3g; Carbohydrate: 10g; Fat: 3g; Sodium: 450mg; Cholesterol: 0mg; Fiber: 3g.
Easy Baked Beans
MAKES 6 SERVINGS
Here is a time-honored classic made simple.
2 teaspoons olive oil
2 large onions, minced
2 teaspoons crushed garlic
1 (6-ounce) can unsalted tomato paste
¼ cup low-sodium tamari
2 to 4 tablespoons light molasses or pure maple syrup
2 teaspoons prepared yellow mustard
4 cups drained cooked or canned navy or pinto beans (two 15-ounce cans)
Preheat oven to 350°F. Mist a medium casserole dish with nonstick cooking spray and set aside. Heat oil in a large skillet. When hot add onion and garlic and sauté until onion is well browned and very tender. Meanwhile, combine tomato paste, tamari, molasses or maple syrup, and mustard in a large bowl. Mix well to form a smooth, thick sauce. Add beans and mix gently. Stir cooked onion into beans and spoon mixture into prepared casserole dish. Cover tightly and bake for 30 minutes.
Per one-half-cup serving: Calories: 182; Protein: 9g; Carbohydrate: 34g; Fat: 2g; Sodium: 436mg; Cholesterol: 0mg; Fiber: 7g.
Sautéed Mushrooms and Scallions
MAKES 4 SERVINGS
Simple but delicious, this perky side dish is bound to become a family favorite.
1 pound button mushrooms, thinly sliced
2 teaspoons olive oil
1 teaspoon whole cumin seeds
8 scallions, thinly sliced
1¼ teaspoons salt
1 tablespoon fresh lemon juice
Good pinch each: black pepper and cayenne pepper
Heat oil in a large skillet. When hot add cumin seeds and let sizzle for several seconds. Add scallions and stir-fry a minute or two. Add mushrooms and salt and sauté just until tender. Season with lemon juice, black pepper, and cayenne.
Per one-half-cup serving: Calories: 65; Protein: 4g; Carbohydrate: 6g; Fat: 5g; Sodium: 737mg; Cholesterol: 0mg; Fiber: 2g.
Sweet and Salty Southern Braised Turnips
MAKES 4 TO 6 SERVINGS
Gently braised turnips are surprisingly delicious. Be sure to peel them deeply, as their skin can be fairly thick. You can braise the turnip’s greens right along with them, if you are lucky enough to find them attached.
1 tablespoon organic canola or safflower oil
2 pounds turnips, peeled and cut into 1-inch dice
1 cup water
2 tablespoons low-sodium tamari
1 tablespoon sugar or other sweetener of your choice
1 teaspoon toasted sesame oil
Heat oil in a large skillet. When hot add turnips and stir-fry until light browned all over, about 5 to 8 minutes. Add water, tamari, and sugar, and bring to a boil. Cover, reduce heat, and simmer, stirring occasionally, until turnips are tender, about 15 minutes. Sprinkle with toasted sesame oil, toss gently, and serve.
Per one-half-cup serving: Calories: 80; Protein: 2g; Carbohydrate: 12g; Fat: 3g; Sodium: 305mg; Cholesterol: 0mg; Fiber: 3g.
Fried Pepper and Tomato Salad
MAKES 8 SERVINGS
This unusual dish is more like a vegetable jam or spread than a conventional salad. It is traditionally served on bread accompanied with fresh lemon wedges.
4 red bell peppers, cut into ¾-inch pieces
1 tablespoon olive oil
2 ripe tomatoes, chopped
½ teaspoon crushed garlic
1 to 2 teaspoons sugar or other sweetener of your choice
Salt and pepper
Heat oil in a large skillet. Add peppers and fry over low heat until soft and lightly browned. Add tomatoes, garlic, sugar, salt, and pepper and simmer uncovered until the mixture is very thick, about 30 minutes. Serve warm or cold.
Per one-half-cup serving: Calories: 46; Protein: 1g; Carbohydrate: 7g; Fat: 2g; Sodium: 77mg; Cholesterol: 0mg; Fiber: 2g.
Pilaki (cooked vegetable salad)
MAKES 6 TO 8 SERVINGS
When you serve this cooked and chilled salad everyone will beg for second helpings!
1 tablespoon olive oil
2 large onions, cut in half and sliced
½ teaspoon crushed garlic
4 green bell peppers, sliced into narrow strips
2 large tomatoes, chopped
1 teaspoon ground cumin
Good pinch of cayenne pepper
¾ cup water
Salt and pepper
3 tablespoons fresh lemon juice
Minced fresh parsley (optional)
Heat oil in a large skillet. Add onions and garlic and sauté until onions are soft. Add green peppers, tomatoes, cumin, and cayenne. Sauté 5 minutes. Add water and bring to a simmer. Simmer uncovered, stirring occasionally, until liquid has cooked off and peppers are tender, about 40 to 45 minutes. Season with lemon juice, salt, and pepper. Chill thoroughly. Garnish with parsley just before serving, if desired.
Per one-half-cup serving: Calories: 80; Protein: 2g; Carbohydrate: 12g; Fat: 4g; Sodium: 737mg; Cholesterol: 0mg; Fiber: 2g.
Sesame Broccoli
MAKES 6 SERVINGS
A feast for the eyes as well as the palate, this attractive combination complements almost any main dish. Served chilled, Sesame Broccoli makes an unusual and appetizing salad.
6 cups broccoli florets
1 tablespoon olive oil
1 red bell pepper, sliced into matchsticks
½ teaspoon crushed garlic
2 tablespoons lightly toasted
1 tablespoon dark sesame oil
Salt or natural soy sauce
Steam broccoli until tender-crisp. Transfer to a bowl. Heat olive oil in a medium skillet. Add pepper and sauté until tender. Stir in garlic and cook 30 seconds. Remove from heat and pour over broccoli. Add remaining ingredients and toss gently. Serve warm or thoroughly chilled.
Per one-cup serving: Calories: 89; Protein: 3g; Carbohydrate: 7g; Fat: 6g; Sodium: 122mg; Cholesterol: 0mg; Fiber: 4g.
Capónala (Italian cold eggplant salad)
MAKES 6 TO 8 SERVINGS
This tantalizing, sweet-and-sour vegetable mixture is irresistible. Try it as a side dish, as a spread for whole grain bread or rolls, or as a topping for baked potatoes, pasta, or rice.
2 pounds eggplant, peeled and cubed
1 large onion, chopped
1 tablespoon olive oil
½ teaspoon crushed garlic
4 ripe tomatoes, peeled and Chopped
3 stalks celery, sliced or chopped
½ cup pitted green olives, cut lengthwise into quarters
4 to 6 tablespoons wine vinegar
2 tablespoons capers
1½ to 3 tablespoons sugar or other sweetener of your choice
Salt and pepper
Place eggplant in a colander and sprinkle generously with salt. Put a plate on top of the eggplant and a weight (such as a pan of water) on the plate. Let sit for 1 hour. Then rinse eggplant, and pat dry with a clean kitchen towel. Heat oil in a large skillet or saucepan. When hot add onion and sauté until soft. Add garlic and sauté for 1 minute. Add eggplant, tomatoes, celery, olives, vinegar, sugar (start with the smaller amounts of vinegar and sugar and add more to taste at the end, if necessary), capers, salt, and pepper. Bring to a boil. Reduce heat slightly and simmer, stirring often, until tomatoes have cooked down to a thick sauce, about 25 to 30 minutes. Chill thoroughly before serving.
Per one-cup serving: Calories: 97; Protein: 2g; Carbohydrate: l6g; Fat: 3g; Sodium: 377mg; Cholesterol: 0mg; Fiber: 4g.
Greens and Garlic
MAKES 4 SERVINGS
This is an absolutely spectacular way to serve greens! Don’t be intimidated by the large quantity of garlic. Thinly sliced garlic is surprisingly mild, because very little of its pungent oil is released.
Vegetable mix
8 cups greens, thinly sliced, torn, or chopped into small pieces (see Tip below)
1 tablespoon olive oil
6 to 8 cloves garlic, very thinly sliced
¼ to ½ cup water, as needed
Seasoning options
Tabasco sauce
Fresh lemon juice
Salt, black pepper, cayenne pepper
Heat oil in a very large saucepan. When hot add garlic and stir-fry 30 seconds. Add greens, toss to coat with the oil, and stir-fry until slightly wilted, about 2 to 5 minutes. Pour in just enough water to cover bottom of the pan and bring to a boil. Reduce heat slightly, cover, and steam, stirring occasionally for 12 to 18 minutes, or until greens are tender. There should be very little liquid left in the saucepan. If there is liquid, simmer uncovered briefly until it cooks off. If greens are cooking dry, add a little more water so they do not burn. Stir in seasoning options of your choice. Serve hot or warm.
TIP:
• For the greens, use collards, kale, mustard greens, turnip greens, beet greens, or a mixture of two or more.
Per one-half-cup serving: Calories: 68; Protein: 2g; Carbohydrate: 8g; Fat: 4g; Sodium: 46mg; Cholesterol: 0mg; Fiber: 4g.
Savory Brown Gravy
MAKES ABOUT 3 CUPS
This versatile gravy is great on everything from beans to mashed potatoes.
¼ cup arrowroot or cornstarch
cup low-sodium tamari
3 cups vegetable broth or water
1 teaspoon garlic powder
¼ cup sesame tahini
Combine arrowroot or cornstarch and tamari in a medium saucepan. Mix well to make a smooth, thin paste. Gradually whisk in broth or water and garlic powder. Cook over medium-high heat, stirring constantly with a wire whisk until gravy thickens and comes to a boil. Remove from heat and beat in tahini using the wire whisk. Serve at once.
TIP:
• This makes a very thick gravy. If you prefer a thinner consistency gradually beat in a little more water, about 1 or 2 teaspoons at a time, until it is the consistency you desire.
Per one-half-cup serving: Calories: 26; Protein: 1g; Carbohydrate: 3g; Fat: 2g; Sodium: 26lmg; Cholesterol: 0mg; Fiber: less than one gram.
MAKES ABOUT 4 CUPS
Use this amazing sauce to top pasta, vegetables, potatoes, or grains.
1½ cups (about 12 ounces) firm silken tofu
2 cups plain soy or rice milk
1 teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon salt
Pinch of ground nutmeg
1 cup parmesan cheese alternative, such as Soymage or Parmazano
Combine all ingredients except parmesan cheese alternative in a blender or food processor and process until very smooth and creamy. Transfer mixture to a medium saucepan and cook over low heat, stirring constantly until warmed through. Do not boil. Remove from heat and stir in parmesan cheese alternative. Adjust seasonings, if necessary. Serve at once.
Per one-half-cup serving: Calories: 93; Protein: l1g; Carbohydrate: 6g; Fat: 4g; Sodium: 423mg; Cholesterol: 0mg; Fiber: less than one gram.
MAKES ABOUT 2½ CUPS
This recipe is very adaptable, so feel to experiment with whatever herbs, spices, and seasonings you prefer. This is the quintessential sauce for healthier versions of macaroni and cheese.
½ cup flour (any kind—your choice)
½ cup nutritional yeast flakes
1 teaspoon salt
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon hot or sweet paprika
2 cups water or plain soy milk
2 tablespoons olive oil
½ teaspoon prepared mustard (any kind—your choice)
Combine flour, yeast flakes, salt, onion powder, garlic powder, and paprika in a medium saucepan. Gradually whisk in water, olive oil, and mustard. Cook over medium heat, stirring almost constantly with a wire whisk until bubbly, thick, and smooth.
TIP:
• Leftover sauce should be stored in the refrigerator. It will become very thick and firm when chilled, but will turn “melty” again when gently reheated. A double boiler works well for reheating. Thin with a little water or plain soy milk if desired.