A Salt-Free Thanksgiving Side — Roasted Vegetables with Pumpkin Seed Gremolata

If you’re searching for salt-free side dishes to make for Thanksgiving that will amaze and satisfy your guests try this variation on roasted vegetables from Chef Laura Frankel.

I recently met Chef Laura and sampled this wonderfully tasty dish, at a meeting of my local Mended Hearts chapter, a support group for heart disease survivors.

The dish contains things I never eat, like Brussel Sprouts. Somehow, Chef Laura has made them desirable, a miracle in culinary magic if you ask me.

Happy Thanksgiving! Enjoy!

Here’s the recipe:

Roasted Vegetables with Pumpkin Seed Gremolata

8+ servings as a side

3 large shallots, sliced thinly
1 pound Brussels sprouts, cut in half
2 Sweet potatoes, not peeled, cut into large dice
1 small Acorn or butternut squash, peeled and cut into thin wedges or large dice
2 raw beets, peeled and cut into large dice
1 small celery root, peeled and sliced thinly
3 tablespoons extra virgin olive oil
Freshly cracked black pepper

Line a sheet pan with parchment paper, preheat oven to 400F.

1. Toss vegetables with olive oil and season with salt and pepper. Arrange on lined baking sheet.
2. Roast vegetables in preheated oven for 30-40 minutes, stirring occasionally, until golden brown and tender.
3. Arrange vegetables on serving platter and sprinkle generously with Gremolata.

Gremolata

½ cup pumpkin seeds
3 tablespoons finely chopped flat leaf parsley
6 cloves garlic, grated on a microplane
Pinch of crushed red chili flakes
Zest and juice of 1 lemon
Zest of 1 orange
2 fresh sage leaves
¼ cup extra virgin olive oil

1. Toast pumpkin seeds in a dry medium saute pan over medium heat, stirring occasionally, until they pop. Transfer seeds to a food processor.
2. Pulse toasted seeds, parsley, garlic, chili flakes, zest and juice, sage leaves and extra virgin olive oil until a coarse mixture is formed.
3. Sprinkle gremolata on top of roasted vegetables, roasted chicken, fish and turkey.

Advertisements

A low-sodium Thanksgiving’s cooking guide

Traditional Thanksgiving fare is loaded with salt and fat, so double your vigilance when planning your Thanksgiving menu this year.

We have lots of tips on our site, check our recipe page for low-salt sides. We have a recipe for a low-sodium stuffing, as well as an entire low-sodium Thanksgiving menu.

And start by getting a fresh turkey that hasn’t been injected with a salt bath you check salt content on some of the frozen, self-basting turkeys, you’ll see salt content around 200 mgs or more per serving. That’s about three times what is in a serving of fresh turkey.

You can cut the salt and still enjoy Thanksgiving!

 

Be salad smart when eating out

See the word salad on a menu and you assume it’s got to be the healthiest thing on there, right? Wrong, unfortunately. Restaurants love to load up salads with any and every unhealthy thing, like fried foods, to destroy the basic salad.

You're left with a relatively healthy salad with chicken.
You’re left with a relatively healthy salad with chicken.

WebMD recently ran this guide on what to avoid in restaurant salads.  Basics you should already kn0w — avoid creamy dressings, croutons and lots of cheese on a  salad, they’re all fat bombs waiting to destroy your insides.

Olive oil and vinegar is the best dressing option. I now carry my own with me because I’m continually surprised how many places don;t offer that as an option.

Sadly, one option I do like, dried cranberries, is on the bad list here because of the amount fo sugar in dried fruit. Bye cranberries. Continue reading “Be salad smart when eating out”

A fall chicken recipe, modified — chicken braised in two vinegars

I keep on eye on the New York Times for recipe ideas, but usually what they feature has too much salt, fat or sugar for my needs. Such was the case when I recently received a Times email entitled 72 Recipes You Should Make This Fall.

The Times suggests serving this chicken over polenta, I’d do it with a side of green beans or asparagus.

 

Looking through them, I didn’t see many heart-health choices until I came across this chicken braised in two vinegars recipe. The Times uses thighs, high in fat, so I’d substitute breasts and leave off the salt mentioned as something you can add for serving.

The ingredients (with my changes): Continue reading “A fall chicken recipe, modified — chicken braised in two vinegars”

One way to keep your salt under control — a new gadget

As my blog has become more popular, I’ve heard from more public relations people pushing all sorts of foods, books, and gadgets. I’ve started doing some book reviews and occasionally write about the gadgets as well.

The Taste Stick is that white tower-like implement.

This one, Taste Stick, came to me in May, so I’m not sure if they’ve reached their fundraising goal as yet, but I hope they do. This seems like a great way to know how much salt you’re adding to anything you eat. Continue reading “One way to keep your salt under control — a new gadget”

Find the hidden sugar…and help yourself eat healthier

Salt, incredibly high amounts of salt, hides in almost all processed and restaurant foods. That’s why I spend so much time looking at food labels and writing here about low- and no-salt alternatives to salty products. Check my smart shopping page and my ingredients page for those.

I've found two brands of low-sodium,low-sugar ketchup, Westbrae and LocalFolks Foods.
I’ve found two brands of low-sodium,low-sugar ketchup, Westbrae and LocalFolks Foods.

But sugar also hides in many foods and these days nutritionists think too much sugar may do as much if not more harm to your body as too much salt does. Continue reading “Find the hidden sugar…and help yourself eat healthier”

Low-carb for you? Maybe think again…

Eating fads and plans come and go so quickly, it’s difficult to keep up or know what to do, especially if you have a heart condition as I do.

Watch the carbs…or not depending on which study you believe.

As this article mentions, moderation in all things is likely the best route, but it can be difficult if you enjoy foods not especially good for you. This latest study says a low-carb or a high-carb diet may not be beneficial for you after all. Continue reading “Low-carb for you? Maybe think again…”