Coconut-poached potato salad
120 milligrams sodium per ¾ cup serving (5 per cent of daily allowance)
This recipe gets its flavour from many ingredients with the potato cooked in fresh coconut water to give them a natural sweetness. The blend of sweet, sour, heat and bitterness comes together and needs no added salt.
500 gram potatoes or other root crop, diced and boiled or steamed
½ cup red onion, chopped fine
½ cup green spring onions, chopped
2 tablespoons fresh dill, chopped fine
1 teaspoon ground black pepper
1/4 cup low-salt mayonnaise
1 tablespoon seeded or Dijon mustard
2 tablespoons red wine vinegar
Fresh coconut water to cook potato
4 eggs, boiled and peeled
1. Cook the potato or root crop until 90 per cent cooked in plain water or coconut water (bu). You don’t want to overcook them to be mushy.
2. Meanwhile make the dressing by combining remaining ingredients. Cool the potatoes in cold water, strain and combine with the dressing.
3. Serve with boiled eggs.
Spicy beef kebabs
250 milligrams sodium per 2 kebabs (10 per cent of daily allowance)
This recipe uses salt but when divided among eight people the sodium content reduces. The hidden salt is in the breadcrumbs, peanuts and yoghurt.
Serves 8
2 onions, fine chopped
2 tablespoons fresh lemon juice
2 cups fine breadcrumbs
1 kg very lean minced beef (or other meat)
1/4 cup unsalted peanuts, ground fine
2 cloves garlic, minced
1/2 teaspoon salt
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
1/2 teaspoon freshly ground black pepper
16 wooden skewers, soaked in water for 30 minutes, or metal skewers
For the sauce:
2 cups plain yogurt
1/4 cup tahini (sesame paste)
2 tablespoons grated lemon zest
2 teaspoons mustard powder
2 tablespoons chopped fresh coriander
1. In a blender or food processor, puree the onions. Strain through a fine-mesh sieve into a 2-cup measuring pitcher, pressing firmly with a rubber spatula or the back of a wooden spoon to extract all the juice. Discard the solids. To the onion juice, add the lemon juice and enough water to measure 1 1/2 cups liquid. In a large bowl, combine the onion juice mixture and the breadcrumbs and soak for 10 minutes. Add the beef, nuts, garlic, salt, cumin, cinnamon, cardamom and pepper and stir to mix well.
2. Using a little less than 1/3 cup for each kebab, form the beef mixture into 16 sausage links, each about 4 inches long and 3/4 inch in diameter. Thread onto the skewers. If the mixture is too crumbly, add water 1 tablespoon at a time, just until it holds together. Cover the prepared skewers and refrigerate until ready to cook.
3. Prepare a barbecue or fry pan and grill the kebabs until evenly browned for about 8 minutes.
4. In a small bowl, whisk together the yogurt, tahini, lemon zest and mustard. Cover and refrigerate.
5. When the kebabs are cooked, drizzle with the yogurt sauce and garnish with the coriander and serve with a salad.
Vegetarian fried brown rice
120 milligrams sodium per 1 cup serve (5 per cent of daily allowance)
Using brown rice and a low-sodium soy sauce helps to make this fried rice healthier and not as salty. Cold cooked rice from the day before is always best for any fried rice recipes.
Serves 2
2 cups cooked brown rice, loosen the grains
2 tablespoons olive or coconut oil
4 green spring onions, white and green chopped
2 carrots, finely chopped
1/2 cup finely chopped capsicum
1/2 cup cow peas
1 egg
2 tablespoons low-sodium soy sauce
1 tablespoon Chinese sesame oil
pinch of ground white pepper
1. In a large frypan or wok, heat the oil over medium-high heat. Add cooked rice and saute until lightly golden. Add green onions, carrots, capsicum and peas. Stir-fry until vegetables are tender-crisp, about 5 minutes.
2. Hollow out a circle in the centre of the pan by pushing the vegetables and rice to the sides. Break the egg into the hollow and cook, lightly scrambling the egg as it cooks. Stir the scrambled egg into the rice mixture.
3. Sprinkle with soy sauce, sesame oil and white pepper, stir well.
4. Serve immediately.
Grilled chicken
and pineapple salad
150 milligrams sodium per 2 cup serve (7 per cent of daily allowance)
Balsamic vinegar adds a vibrant flavour to this salad that balances the sweetness of the pineapple. It is a good example of using citrus or vinegars to create flavour without excess salt.
Serves 4
4 boneless, skinless chicken breasts
1 tablespoon olive oil
2 cups of fresh ripe pineapple (keep as much juice as you cut)
1 cup green beans or moca spinach
1 cup avocado, cubed
4 cups fresh lettuce
1/2 cup thinly sliced red onions
¼ cup red capsicum, sliced
¼ teaspoon sea salt
Pinch of white pepper
Fried pappadums for garnish
For the vinaigrette:
1/4 cup olive oil
2 tablespoons balsamic vinegar
1 teaspoon lemon juice
2 teaspoons sugar
1/4 teaspoon ground cinnamon
1. Rub each chicken breast with salt and pepper. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes. In a large serving bowl, combine the cooked chicken, pineapple, green vegetables, lettuce and onions.
2. To make the dressing, whisk together the olive oil, vinegar, pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly.
3. Serve immediately.
