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Posts from the ‘Low Sodium Recipes’ Category

Recipe of the Week: Summer Tomato Sauce

Few things scream summer like fresh tomatoes. This recipe, based on the Fast Tomato Sauce recipe from the first Arrows cookbook, will bring summer to your plate (and your palate) in under 45 minutes.

Summer Tomato Sauce (based on the Arrows recipe)

12 medium tomatoes (they are each probably smaller than you think, ~3lbs)

1 medium onion, finely diced

2 large cloves of garlic, minced

1/2 cup of olive oil

1 cup of basil leaves, roughly chopped

1/2 cup of flat leaf parsely, chopped

2 tsp dry, chopped rosemary leaves (or 1 Tbs fresh)

1 cup red wine

Kosher salt, black pepper


1. Cut the tomatoes in half, squeeze out the seeds and chop into ~1/2 inch pieces

2. Heat the olive oil and add the onion and garlic, stirring frequently until browned (~7 minutes)

3. Add the tomatoes, cover and cook for 5 minutes

4. Add the herbs, wine, salt and pepper

5. Cook for another 5 minutes or so with the lid on, remove it and let the sauce reduce to your preference of thickness

The sauce can be kept in the refrigerator for 2 days or frozen for 1 month.



Kitchen Tip: Cook Dried Beans Fast

If you want to use some of those dried beans that have been sitting on your shelf forever, but you forgot to soak them overnight, there’s no need to worry. This fast-cook method will have them ready in no time.

1. Place beans in a saucepan and cover with two inches of water

2. Bring to a boil for 2 minutes

3. Remove from heat, cover and let sit for 1 hour

4. Drain water from pot, fill with fresh water 2 inches above beans and simmer until cooked through

5. Season to taste prior to serving

Why should you use dried beans?  There’s no need to worry about BPA in cans, they’re salt free, and you can save money by using only the amount you need.  Try them the next time you make hummus or white bean dip, black bean and turkey burritos or a spring vegetable soup.

Recipe of the Week: Lentil Soup










This soup is the perfect transition meal from winter to spring and can easily be made seasonal by changing the veggies and spices. I particularly like the ginger in this recipe, I think it adds both a depth and brightness to the soup. Lentils are also a nutritional powerhouse – 1 cup of cooked lentils has 18 grams of protein, ~16 grams of fiber, 230 calories, virtually no fat, and no cholesterol. The fiber in lentils is soluble and may help lower blood cholesterol levels and thus help reduce your risk of heart disease. There’s no reason not to add lentils and other legumes to your weekly repertoire!

Lentil Soup

serves 3-4, Inspired by Jamie Oliver’s Jamie’s Food Revolution cookbook

1 cup green lentils

1 medium onion

1 large carrot

1 celery stalk

1 clove garlic

1-inch piece of ginger, sliced into thin strips

1/8 teaspoon cayenne pepper

corn kernels from 1 ear of corn or 1/2 cup frozen

2-4 Campari tomatoes

1/2 cup baby spinach (a handful)

1 quart of low sodium chicken or vegetable broth

kosher salt, ground white pepper and thyme to taste


1. Chop the onion, carrot, celery and garlic

2. Bring the chicken or vegetable broth to a boil and sautee above ingredients in a saucepan for 6-8 minutes until onions are brown and carrots are soft

3. Meanwhile, slice ginger into thin strips and chop tomatoes

4. When broth is boiling and veggies are done, pour the broth into the saucepan and add the ginger, tomatoes, cayenne pepper, corn and lentils.

5. Simmer with pot covered until lentils are cooked through, approx 16 minutes

6. Stir in spinach until wilted

7. Season to taste with salt, pepper and dried thyme

8. Serve!

Kitchen Tip: How to Roast Red Peppers

Roasting pepper lends a depth of flavor and versatility to this kitchen staple.

1. Pre-heat oven to 350 degrees

2. Place pepper on a rimmed baking sheet and drizzle with olive oil (don’t forget the bottom!)

3. Place in oven for 30-35 minutes until skin begins to blacken

4. Remove from oven, place in a bowl and cover with plastic wrap

5. After peppers have cooled peel skin and remove seeds

I used roasted peppers and tomatoes in a delicious sauce from the Candle 79 cookbook this weekend.  They are also perfect for adding to tomato sauce or mixing into hummus for a dressed up appetizer.

Recipe of the Week: Steel-Cut Overnight Oats

Looking for a healthy grab-and-go, cold weather breakfast that can be changed daily? Look no further than the recipe below.

Steel-Cut Overnight Oats

1/4 cup steel cut oats and 1 cup water (makes one serving)

pinch of salt

1. Boil water, salt and oats together for 10 minutes

2. Pour into a mason jar and cover tightly

3. Let oatmeal sit out on the counter for an hour and then put in the fridge

4. In the morning reheat in the microwave or in a saucepan on the stove.  Add water or milk with reheating as needed.

Oatmeal keeps up to one week

Topping ideas:

  • Pictured above: apples with cinnamon, cranberries, raisins, toasted walnuts with maple syrup and brown sugar
  • Raisins, cinnamon and brown sugar
  • Apples, pears, dried cranberries and sliced almonds
  • Banana, flaxseeds and cinnamon

What are your favorite oatmeal toppings?