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Low-Sodium Sun-Dried Tomato Veggie Sauce

Low-Sodium Sun-Dried Tomato Veggie Sauce
Prep Time
15 minutes prep time
Number of Servings
Serves 3 (1 cup each)
Ingredients
  • 1 cup chopped vegetables (mix and match zucchinis, bell peppers, onions, garlic, leeks, broccoli, tomatoes, etc.)
  • 1 Tbsp garlic granules
  • 2 to 4 Tbsp low-sodium sun-dried tomatoes packed in oil
  • [q:1/4] cup fresh chopped herbs (mix and match basil, oregano, sage, rosemary, thyme, etc.)
  • [q:1/4] tsp ground chipotle pepper (optional)
  • 1 (16 oz.) can of tomato sauce or tomato puree (no-salt, no-salt-added, or low-sodium varieties)
  • Sprigs of parsley or cilantro for garnish
Directions
  1. In a large pot or skillet over medium heat, sauté vegetables and garlic with sun-dried tomatoes for a few minutes until vegetables are soft.
  2. Add herbs, chipotle, if using, and tomato sauce or puree. Reduce to simmer. Stir constantly until sauce is well-blended and hot.
  3.  Garnish and serve right away or refrigerate and use within three days.
Nutrition Info
87 Calories, 4 g Protein, 20 g Carbohydrates, 4 g Fiber, 0.5 g Total fat, 79 mg Sodium. [nutrition:3] Vitamin C. [nutrition:2] Vitamin A, Copper, and Potassium.

Tomato & Zucchini Salad with Spicy Garlic Vinaigrette

Tomato & Zucchini Salad with Spicy Garlic Vinaigrette
Prep Time
25 minutes
Number of Servings
6
Ingredients

Spicy Garlic Vinaigrette

  • 2 Tbsp white-wine vinegar
  • 2 garlic cloves, finely chopped
  • 1 tsp ground chili powder
  • 1 tsp honey
  • Salt and freshly ground black pepper to taste
  • 3 Tbsp extra-virgin olive oil

Salad

  • 4 medium zucchini, trimmed and quartered lengthwise
  • 6 large tomatoes, quartered
Directions
  1. Preheat oven to 375º.
  2. To make vinaigrette, combine vinegar, garlic, chili powder, honey, and salt and pepper to taste in a small bowl. Slowly whisk in oil until blended.
  3. Place zucchini on a lightly oiled baking sheet. Bake until zucchini are tender, about 20 minutes.
  4. Divide zucchini and tomatoes among 6 salad plates. Drizzle with vinaigrette. Serve immediately.
Nutrition Info
111 Calories, 3 g Protein, 0 mg Cholesterol, 10 g Carbohydrates, 8 g Total sugars (1 g Added sugars), 3 g Fiber, 7 g Total fat (1 g sat), 224 mg Sodium, [nutrition:4] Vitamin A, Vitamin C, [nutrition:2] Vitamin B6, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Folate, Phosphorus, Potassium

Quinoa Salad

Quinoa Salad
Prep Time
20 minute
Number of Servings
8
Ingredients

Roasted-Tomato Dressing

  • 2 lb tomatoes (4 to 5 large ones)
  • 4 garlic cloves, unpeeled
  • [q:1/4] cup olive oil, divided
  • 2 Tbsp balsamic vinegar
  • Salt and freshly ground black pepper to taste

Quinoa Salad

  • 6 cups cooked quinoa
  • 1 cup pitted and chopped Kalamata olives
  • [q:1/2] cup toasted pine nuts
  • Salt and freshly ground black pepper to taste
  • [q:1/2] cup chopped fresh mint
Directions
  1. Preheat oven to 250º.
  2. To make dressing, cut each tomato into eighths. Toss tomatoes and unpeeled garlic cloves with [q:1/8] cup of the oil.
  3. Place tomatoes skin-side down on a baking pan. Add garlic cloves to pan. Roast until tomatoes start to shrivel around their edges, approximately 1 hour. Remove from oven and allow to cool for 20 minutes.
  4. Peel garlic cloves. Add garlic, tomatoes, vinegar, remaining [q:1/8] cup of oil, and salt and pepper to taste in a blender. Puree until smooth.
  5. In a large bowl, mix together cooked quinoa, olives, pine nuts, [q:1 1/2] cups of the Roasted-Tomato Dressing, and salt and pepper to taste. Garnish with chopped mint.
Nutrition Info
634 Calories, 21 g Protein, 0 mg Cholesterol, 90 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 11 g Fiber, 22 g Total fat (3 g sat), 430 mg Sodium, [nutrition:5] Vitamin B6, Folate, Magnesium, Phosphorus, [nutrition:4] Vitamin A, Vitamin B1 (thiamine), Iron, Zinc, [nutrition:3] Vitamin B2 (riboflavin), Vitamin E, [nutrition:2] Potassium, [nutrition:1] Vitamin B3 (niacin), Vitamin C, Vitamin K, Calcium

Sweet Green Tomato Pickles

Sweet Green Tomato Pickles
Number of Servings
6 wide-mouth pint jars (Serves 24)
Ingredients
  • 4 pounds green tomatoes (unripe)
  • [q:3/4] cup pickling lime (see note)
  • 6 cups distilled white vinegar (5% acidity)
  • [q:2 1/2] cups sugar
  • 2 Tbsp pure kosher salt
  • 1 tsp celery seeds
  • [q:1/2] cup minced celery (about 2 ribs)
  • 2 Tbsp minced peeled fresh ginger
  • [q:1/2] small sweet onion, very thinly sliced into rounds (optional)
Directions

Preparing the Tomatoes

  1. Cut the tomatoes into [q:1/4]-inch rounds, cutting out the tough core in the top slices.
  2. In a large bowl, combine 3 quarts cold water with the pickling lime and add the tomatoes. Cover the bowl and set aside at room temperature for 8 hours or overnight.
  3. Drain in a colander, rinse well, and cover with cold water. Let soak for 1 hour, then drain. Repeat the soaking and draining two more times to remove all of the lime; do not skip this step, as it’s necessary to remove all of the lime so that the pickles will be acidic enough for preservation.

Canning Process

  1. Prepare for water-bath canning: Wash the jars and keep them hot in the canning pot, and put the flat lids in a heatproof bowl.
  2. In a wide, 6- to 8-quart preserving pan, combine the vinegar, sugar, salt, celery seeds, celery, and ginger. Bring to a boil, then add the drained tomatoes. Return to a boil and cook, gently pressing down on the tomatoes to keep them mostly submerged, for 15 minutes. The tomatoes will become somewhat translucent.
  3. Ladle boiling water from the canning pot into the bowl with the lids. Using a jar lifter, remove the hot jars from the canning pot, carefully pouring the water from each one back into the pot, and place them upright on a folded towel.
  4. Drain the water off the jar lids.
  5. Use a slotted spoon to transfer the hot tomatoes to the jars. (If you’d like, insert a round of onion or two between some of the tomato slices.) Ladle in the hot syrup, leaving [q:1/2] inch headspace at the top. Use a chopstick to remove air bubbles around the inside of each jar.
  6. Use a damp paper towel to wipe the rims of the jars, then put a flat lid and ring on each jar, adjusting the ring so that it’s just fingertight.
  7. Return the jars to the water in the canning pot, making sure the water covers the jars by at least 1 inch. Bring to a boil, and boil for 10 minutes to process.
  8. Remove the jars to a folded towel and do not disturb for 12 hours. After 1 hour, check that the lids have sealed by pressing down on the center of each; if it can be pushed down, it hasn’t sealed, and the jar should be refrigerated immediately. Label the sealed jars and store.
Nutrition Info
37 Calories, 1 g Protein, 0 mg Cholesterol, 8 g Carbohydrates, 7 g Total sugars (4 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 221 mg Sodium, [nut:2] Vitamin C

Baked Avocado with Red Rice Salsa

Baked Avocado with Red Rice Salsa
Number of Servings
Serves 8
Ingredients
  • 1 cup Lundberg Burgundy Red Rice
  • 4 avocados
  • 2 medium tomatoes, diced small
  • 2 Tbsp jalapeno, minced
  • 1 to 2 Tbsp lime juice, (depending on volume of tomato)
  • [q:1/4] cup red onion, minced
  • 2 tsp fresh garlic, minced
  • [q:1/4] cup cilantro, chopped
  • [q:1/2] tsp salt
  • 1 lime wedge per each half avocado
Directions
  1. Cook the Lundberg Burgundy Red Rice according to the instructions. While it is cooking, mix the tomatoes, jalapeno, red onion, garlic, cilantro, and salt. Add the lime juice according to taste. Salsa should not be too wet.
  2. Mix the cooked rice into tomato mixture.
  3. Preheat oven to 375 degrees.
  4. Cut the avocados in half and remove the pit. If the pit is small, scoop out a bit of the avocado to enlarge the cavity and then add that avocado to the rice mixture. (Avocado might turn brown if not cooked right away.)
  5. Using a large spoon, fill the avocado with the tomato/rice mixture. It is OK to overfill, covering the avocado pulp. Place the filled avocados in an oven-safe baking dish. (Can be wrapped in foil and heated on a medium heat grill.)
  6. Bake the avocado until it is warmed through, about 15 minutes (depending on size of the avocado). Remove from oven or grill and gently run a knife or spoon around the edge loosening the pulp from the skin. Serve immediately with a lime wedge and veggies or rice chips. Squeeze lime over the rice mixture and scoop with chips, veggies or a spoon.
Nutrition Info
Calories: 250, Total Fat: 15g, Saturated Fat: 2.5g, Cholesterol: 0mg, Sodium: 160mg, Total Carbohydrates: 27g, Fiber: 9g, Sugar: 2g, Protein: 4g

Hearty Bean and Potato Soup

Hearty Bean and Potato Soup
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp extra-virgin olive oil
  • 1 medium onion, chopped
  • 6 red potatoes, cut to bite-size pieces
  • [q:1/4] tsp dried thyme
  • 2 Tbsp tomato paste
  • 2 cups of water
  • 1 small bunch of fresh baby spinach. Rinse well and trim stems.
  • 1 cup cooked navy beans
  • salt and pepper to taste
Directions
  1. In a large skillet, heat oil over medium heat.
  2. Add onion and potatoes; cook until onion is lightly browned (about 10 minutes).
  3. Stir in thyme, tomato paste and 2 cups water; bring to simmer, cover and cook until potatoes are tender (about 8 minutes).
  4. Add spinach; cover, and cook until wilted, about 3 minutes. Add cooked beans; bring soup to simmer, stirring frequently.
  5. Adjust salt and pepper to taste.
  6. Serve immediately.
Nutrition Info
513 Calories, 19 g Protein, 95 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 15 g Fiber, 8 g Total fat (1 g sat), 430 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B6, Folate, Phosphorus, Potassium, [nutrition:4] Vitamin C, Vitamin K, Magnesium, [nutrition:3] Vitamin B3 (niacin), Iron, Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Calcium

Tomato-Cucumber Salad with Parsley and Mint

Tomato-Cucumber Salad with Parsley and Mint
Prep Time
15 minutes
Number of Servings
4
Ingredients
  • 4 medium ripe tomatoes, seeded and chopped
  • [q:1/2] medium cucumber, peeled, seeded, and chopped
  • [q:1/3] cup diced red onion
  • 2 Tbsp fresh parsley, chopped
  • 2 Tbsp fresh mint, chopped
  • 1 Tbsp red wine vinegar
  • 2 tsp olive oil
  • 1 tsp Dijon mustard
  • Salt and freshly ground black pepper, to taste
Directions
  1. In large bowl, combine tomatoes, cucumber, red onion, parsley, and mint.
  2. In small bowl, whisk together vinegar, oil, and mustard. Add to tomato mixture and toss to coat.
  3. Season to taste with salt and black pepper. Serve chilled or at room temperature.
Nutrition Info
49 Calories, 2 g Protein, 6 g Carbohydrates, 2 g Fiber, 3 g Total fat (2 g mono), 65 mg Sodium. [nutrition:2] vitamin C.

Asparagus Orange Salad

Asparagus Orange Salad
Number of Servings
4
Ingredients

Salad

  • 2 bunches asparagus

  • 2 firm, ripe tomatoes, cored, quartered, and cut into bite-sized pieces

  • 3 blood oranges, peeled and sectioned

  • 1 large bunch romaine, shredded

Dressing

  • [q:1/2] c red wine vinegar

  • [q:1/2] c orange juice

  • 1 Tbsp fresh garlic, minced

  • 1 tsp paprika

  • 1 tsp freshly ground black pepper

Directions
  1. For dressing, combine all dressing ingredients and whisk.

  2. Remove tough asparagus ends, cut on the diagonal into 1-inch pieces, and blanch.

  3. Put asparagus, tomatoes, oranges, and romaine in large bowl. Toss gently with dressing, and serve. 

Chef A’s Tip: Be creative! Feel free to forge new fusions. Do you prefer balsamic over red wine vinegar? Go for it! Did you just pick up gorgeous strawberries from the market? Use them instead of oranges for this salad. Remember Pritikin Chef Anthony’s mantra: "If you like foods individually, chances are you will love them when they’re combined." It’s all about discovering new taste treats!

Three-Minute Tomato and Avocado Salad

Three-Minute Tomato and Avocado Salad
Prep Time
3 minutes
Number of Servings
4
Ingredients

Dressing

  • Juice of 1 lime
  • 1 Tbsp rice vinegar
  • [q:1 1/2] tsp granulated sugar, optional
  • 1 tsp olive oil
  • Pinch salt

Salad

  • 3 cups shredded iceberg lettuce
  • 2 cups chopped tomatoes
  • [q:3/4] cup chopped avocado (about 1 small avocado)
  • [q:1/4] cup chopped green onions, green and white parts
  • 2 Tbsp chopped cilantro
Directions
  1. Whisk together all dressing ingredients in a small bowl. Set aside.
  2. Place lettuce on a large platter. Arrange tomatoes and avocado over lettuce. Sprinkle with green onions and chopped cilantro.
  3. Drizzle dressing over salad and serve.
Nutrition Info
90 Calories, 2 g Protein, 0 mg Cholesterol, 11 g Carbohydrates, 5 g Total sugars (2 g Added sugars), 4 g Fiber, 6 g Total fat (1 g sat), 158 mg Sodium, [nutrition:3] Vitamin K, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B6, Folate

Tomato Jam

Tomato Jam
Prep Time
70 minutes
Number of Servings
Makes approximately 1 cup
Ingredients
  • [q:1 1/2] lb ripe red tomatoes, peeled* and diced
  • 2 Tbsp fresh lemon juice
  • [q:1/3] cups honey
  • [q:1/4] tsp ground coriander
  • Salt and freshly ground black pepper to taste
Directions
  1. Combine tomatoes, lemon juice, honey, and coriander in a saucepan. Add salt and pepper to taste.
  2. Bring mixture to a simmer. Reduce heat to low and let mixture simmer until it becomes thick, approximately one hour.
  3. Transfer jam to a glass storage container and keep in the fridge for up to three days.
Nutrition Info
Per serving ([q:1/4] cup): 119 Calories, 2 g Protein, 31 g Carbohydrates, 28 g Total sugars (23 g Added sugars), 2 g Fiber, 0 g Total fat (0 g sat), 300 mg Sodium, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B6, K