Tessemae Salad Dressings

Tessemae Salad Dressings

I know that finding good tasting low sodium salad dressings can be quite difficult. Not impossible, but difficult nonetheless. The safest course of action is to make your own. But sometimes it’s really nice to have a bottle of commercially prepared dressing on hand.

The beauty of store bought salad dressings is their keepabiity. I don’t eat salads every day, so I like having a dressing in the fridge that won't go bad in a few days. Homemade dressing made with yogurt, buttermilk, fresh herbs, and fresh aromatics like onions and garlic need to be consumed within a few days. Even vinaigrette dressings. (That’s why when I make homemade dressings and I want to keep them for a couple of weeks, I use dried herbs and garlic.)

With that in mind, I’ve looked for low sodium commercially bottled salad dressings. I’ve tried several only to be repeatedly disappointed. My biggest complaint, with both regular or lower sodium dressings, is the consistency and texture. Way too many emulsifiers and thickeners (lowfat dressings are the worst). And each stabilizer adds a strange taste that must be masked by either sugar or salt. YUCK!

Sodium/Serving

That’s why I was so happy to discover Tessemae salad dressings. This brand has several lower sodium options. As an added bonus, they’re all organic. Several also are dairy free, sugar free, vegan, gluten free and non GMO. My favorites so far are the Balsamic Vinaigrette (65 mg sodium/tbsp), Lemon Garlic (55 mg sodium/tbsp), and Honey Poppyseed (65 mg sodium/tbsp). I’ve found for a side salad, that 1 tablespoon works just fine. For a larger salad, I might use closer to 2 tablespoons. But even doubled, the sodium level is acceptable to me.

The balsamic is a basic vinaigrette featuring balsamic vinegar and can be used in salads or just drizzled on top of vegetables. The lemon garlic dressing is good all by itself and is also a perfect canvas for just about any seasoning additions you’d want. It doesn’t have any overpowering flavor notes, so it could be adjusted to all sorts of cuisines – Mexican, Asian, Italian, and more. I’ve added a spoonful of  salsa and a sprinkle of cilantro for a plain grilled chicken salad. A quick drizzle of soy sauce and sesame oil along with thinly sliced green onions creates an Asian-inspired salad. And, because of the lemon, it's great with a salad featuring any sort of fish, like tuna of salmon.

The honey poppyseed has the sweetness of typical coleslaw dressing. It’s great with cabbage or any salad that would be enhanced by a sweeter, creamier dressing. I also purchased some Creamy Caesar. At 170 mg sodium/2 tbsp, it’s a lot lower in sodium than other store-bought Caesar dressings. It’s got a nice peppery bite too.

Check out the website: Zesty Ranch & Cracked Pepper are both 65 mg sodium/tbsp, while Classic Italian is 70 mg sodium/tbsp. So Far, I've found Tessemae dressings locally at Safeway, Whole Foods, and Raley's. If you check out the website, it actually lists the stores for each separate salad dressing. Just click on the dressing you're interested in, and you'll get a page with the specific nutritional info and a listing of stores that carry that particular dressing.

Tessemae offers quality products with much lower sodium than most store bought salad dressings. They can be found in the refrigerated case of most grocery store produce sections.

Grilled Tri-Tip and Greek Potato Salad

The weather’s been getting warmer, and I was in the mood to grill a hunk of meat. Tri-tip is easy to fix, tastes great hot off the grill and its leftovers make wonderful sandwiches. Many recipes call for overnight marinating to help tenderize the meat and add flavor. However, I didn’t want to bother. So I slathered the meat with no-salt-added Westbrae Natural Stoneground Mustard (available at Healthy Heart Market or local grocery stores) and a generous sprinkling of World Market’s Chicago Chop & Steak Seasoning, my favorite blend for meat. I let the meat sit with the mustard/spice rub for about 35 minutes while the grill was pre-heating.

During that time, I started work on the Greek potato salad. (Click here for the recipe.) I used some very small honey gold potatoes. I didn’t peel them but cut them in half. By the time the tri-tip had cooked to medium rare and rested, the potato salad had spent enough time in the fridge and was ready to serve. This is one of my favorite side dishes. It’s so different from regular mayonnaise-laden potato salad. Full of fresh flavor and color from the chopped red onion and parsley and the olive oil/lemon juice dressing.

The mustard/spice blend proved to be a hit. Mustard adds a tanginess that makes up for the lack of salt, while the seasoning blend is perfect for just about any meat. I heartily recommend it, along with the other no-salt-added spice blends from World Market.

Greek Food Festival - Nancy's Greek Salad

Another great low sodium Greek recipe posted on Johanna's blog. This time the recipe comes courtesy of Nancy Eisman. CLICK HERE to see the recipe and read about its creator, Nancy. This Greek salad has all the tasty ingredients you'd expect -- lettuce, onions, cucumbers, and a tasty olive oil dressing. But it also includes some delicious unexpected treats like grilled tomatoes, grilled eggplant and a great low sodium substitute for feta -- marinated tofu! Grilling both the tomatoes and eggplant gives this salad a real flavor boost. The marinated tofu cubes add visual appeal and another layer of delicious flavor. A little non-traditional but definitely tasty.

Remember to check back here often. There are still some more exciting recipes coming.

Greek Salad with Marinated Tofu

Greek Food Festival - Greek Potato Salad

(On Johanna's Low Sodium Blog, she just posted a great recipe for Greek Greens & Herb Pie. It includes a savory olive oil crust filled with a variety of fresh greens and herbs. Tasty and healthy -- A perfect summer dish!)

Fresh, lively, and bursting with flavor. This salad brightens any meal and is a delicious alternative to the typical mayonnaise-laden versions. The lemon juice in the dressing definitely makes up for any missing salt. This is a perfect take-along salad for barbecues and picnics. It’s great chilled and even at room temperature. Although the recipe makes a large amount, we never have any left over. It’s hard to believe that just five ingredients can create such a tasty dish.

I usually boil the potatoes with the skins on and peel them once cooled slightly. If I use red potatoes, I’ll try to keep the skins on for additional color interest. Sometimes I’ll use baby potatoes and just steam those until done. However, if you’ve got a favorite way of preparing potatoes for potato salad, feel free to use it instead.

I don’t use the optional ingredients. I like the simple combination of potatoes, parsley, and onions, with a lemon and olive oil dressing. However, you might enjoy adding freshly minced garlic or dried/fresh herbs. Oregano, dill, and mint are traditional Greek herbs and could be used in any combination.

I encourage you to give this recipe a try. Once you do, you’ll make it over and over again.

Patatasalata (Greek Potato Salad)
(Printable Recipe)

2 – 2 ½ lbs. wax potatoes (white, Yukon Gold, or red)
½ cup extra virgin olive oil
Juice of 1- 2 large lemons (I like it lemony, so I use a minimum of 2 lemons, juiced)
1 red onion, finely diced
1 cup finely chopped fresh parsley
1-2 garlic cloves, crushed or finely minced (optional)
1 tsp. or to taste - dried/fresh Greek oregano, dill, or mint (optional)

Wash potatoes well. Add potatoes to a large pot of boiling water and bring to boil. Lower heat and cook potatoes at simmer for about 15 - 20 minutes, or until potatoes are just tender. Do not overcook.

Drain water and let potatoes cool slightly to touch.

While potatoes are cooking, finely chop onion and parsley.

In a small bowl, combine olive oil, lemon juice, garlic (if used), and herbs (if used), parsley, and onion. Mix well and set aside.

When slightly cooled, peel and cut potatoes into slices or large dice (If desired, leave skin on red potatoes).

Place potatoes in a large bowl; add dressing. Toss gently to coat. Cover bowl and refrigerate for several hours or overnight. Stir every once in a while to redistribute dressing.

Curried Chicken Salad

A roasted or grilled whole chicken is great when you’re on a low sodium diet. You can rub the bird with just about any salt-free spice blend you can think of and get a wonderfully flavorful meal. I usually end up buying 4-5 pound chickens, so I can get several meals out of one cooking session. A few days ago, I roasted a Greek-style chicken, rubbed with lemon juice, garlic, and oregano. The chicken weighed almost six pounds, and I ended up with a lot of breast meat leftover. Just perfect for chicken salad, and this time I wanted a curry zing to it. The end result was delicious stuffed into low sodium pita breads. There was plenty left over for another day’s lunch too.

 I used my usual concoction for creamy sandwich fillings – a combo of mayonnaise and sour cream or yogurt. This base is creamy but lower in sodium than an all mayonnaise base. It’s also more moist and sumptuous than an all sour cream or an all yogurt base. Of course, I look for the lowest sodium mayo, sour cream, or yogurt available at my local grocery store. I also like to add a few tablespoons of leftover chicken broth/dripping to chicken salad. It boosts flavor while not adding salt.

Here’s what I did. Although there’s no real recipe and no exact quantities, you can get the idea. I didn’t include any fruit, but I know some people enjoy the combination of fruit and curry.

Curried Chicken Salad
(Printable Recipe)

Dressing:
Equal parts mayonnaise and sour cream or yogurt (I used approximately 1/4 cup each.)
1 tsp. salt-free curry powder or to taste
1-2 tbsp. low sodium chutney (I used a mango-chili chutney from my local farmers market)
2-3 tbsp. of NSA chicken broth
Lemon or lime juice or a sprinkle of vinegar (Add if the dressing seems "flat")
For even more zest, add some finely chopped jalapeno, a couple of drops of chili oil, or some crushed red pepper flakes.

Salad:
Cooked chicken, shredded, or chopped
Thinly sliced or slivered toasted almonds
Thinly sliced or chopped celery
Thinly sliced green onions or finely chopped red onion
Finely chopped red bell pepper, if desired
Dried fruit such as raisins, cranberries, or apricots, if desired
Fresh fruit such as halved grapes, pineapple chunks, or apple, if desired
Canned fruit such as pineapple chunks or mandarin oranges
Coconut, if desired

Rice-A-Roni Salad

This is another old timey summer salad I discovered years ago. It’s perfect for potlucks, barbecues, and family meals. It’s another salad that can easily be made ahead and transported.

You can find many recipes available on the internet including the Rice-A-Roni website. Most recipes start with a package of cooked chicken flavored Rice-A-Roni. Chopped green onions, water chestnuts, and marinated artichoke hearts are added along with a generous portion of mayonnaise. The whole thing is then mixed together and chilled.

As with most recipes that use grocery store items, the salad can be high in sodium. The Rice-A-Roni, marinated artichokes, and mayonnaise combine to produce a dish that is not low sodium at all. But creating a low sodium version is really quite easy.

The first obstacle to tackle is the rice. There are basically two ways to go: use the lower sodium version of Rice-A-Roni or make your own salt-free chicken flavored rice. A 2.5 oz. serving size of the low sodium Rice-A-Roni gives you 670 mgs. sodium. That may be lower than the regular product at 1060 mgs. sodium, but it’s still a lot. If you use the lower sodium version, I suggest that you add at least ¼ - ⅓ cup plain white rice and adjust the water accordingly.

It’s a lot easier to just make your own rice. If you really want to duplicate the taste of chicken flavored Rice-A-Roni, do NOT use canned or homemade chicken broth. You need to use something like Herb Ox sodium-free bouillon granules. That’s the flavor secret to Rice-A-Roni. Real chicken broth may be superior for other applications but not for duplicating the Rice-A-Roni experience. I usually make a cup of white rice flavored with three (3) packets of the Herb Ox sodium-free granules.

On to the marinated artichokes hearts. CaraMia artichoke hearts have 105 mgs. sodium for just 2 pieces while Mezzetta brand has 80 mgs. Considering that the salad recipe calls for the entire jar of artichoke heart pieces (and some of the marinade), those figures are a bit too high for anyone on a low sodium diet. One way to get around the problem is to rinse and drain the artichoke hearts well before adding them to the salad. In case you’re wondering, plain canned artichoke hearts are not much better. The best solution is to make your own version using frozen artichokes hearts. C & W has a fine frozen product as does Trader Joe’s. Cook the frozen artichokes according to package directions and reserve some of the cooking water for the marinade. If you read the labels of all the different marinated artichoke heart brands, the marinade ingredient list is the same: water, oil, vinegar, salt, garlic, spices, ascorbic and citric acid. So all you need to do is make a watery, sour vinaigrette and let the artichoke pieces soak for a couple of hours or even overnight.

Finally, don’t use all mayonnaise for the dressing. Combine equal parts mayonnaise and sour cream. And use some of your homemade vinaigrette to further moisten the salad.

This is one of those salads that lends itself to all kinds of variations and adjustments. You can add cooked chicken or shrimp to make it a main dish salad. Chopped bell pepper – green or red – would be a nice addition as would toasted slivered or sliced almonds. For even more crunch, you could add sliced celery. Sun dried tomato pieces would add color and flavor as well. Some recipes call for curry powder – anywhere from ¼ tsp. to a full teaspoon.

It can easily be made a day in advance and kept chilled until serving. So it’s a perfect make-ahead salad when company is expected.

Low Sodium “Rice-A-Roni” Salad

(Printable Recipe)

Artichoke Hearts:

1 package frozen artichoke hearts

¼ cup light flavored vegetable oil

2 tbsp. lemon juice

2 tbsp. vinegar (clear colored)

2 tbsp. artichoke cooking water

1 clove garlic, minced

Pinch dried, crushed red pepper

Pinch dried oregano

Cook frozen artichoke hearts according to package directions. Drain well, reserving cooking water. Place artichokes in bowl. Combine oil, lemon juice, artichoke water, garlic, red pepper, & oregano. Pour marinade over artichoke hearts. Let soak for at least two hours to overnight.

Rice:

1 cup white rice

1 tbsp. butter/oil

2-2 ¼ cups water

3 packets salt- free chicken flavored bouillon granules

1 tbsp. dried parsley flakes

Sauté rice in butter over medium heat until it turns a golden brown. Add water and bring to a boil. Turn heat down to a slow simmer. Add bouillon granules and parsley flakes, stirring to incorporate. Let rice cook covered for at least 20 minutes until tender and all the water has been absorbed. Take pan off heat and let rice cool.

Salad:

2-4 green onions, chopped

1 8-oz. can sliced water chestnuts, rinsed and drained

¼ cup mayonnaise

¼ cup sour cream (low fat works well)

Drain artichokes, reserving marinade. Cut large pieces in half. Combine cooled rice, drained artichokes, green onions, and water chestnuts. Mix together mayonnaise and sour cream and at least ¼ cup of reserved marinade. Pour over rice mixture and toss until well mixed. Add more marinade if needed. Cover tightly and chill before serving. (Reserve leftover marinade just in case the salad needs further moistening after chilling.)

Options:

1-2 cups cooked chicken (chopped or cut in thin strips) or shrimp

¼ - ⅓ cup thinly sliced celery

¼ - ⅓ cup chopped green or red pepper

¼ - ⅓ cup toasted slivered or sliced almonds

¼ - ⅓ cup sun dried tomatoes, julienned or chopped

¼ - 1 tsp. curry powder (added to mayonnaise mixture)

24 Hour Salad

I’ve been intrigued by this salad for years but too hesitant to actually break down and make it. Finally last Thanksgiving, I decided to give it a try. I must say I was pleasantly surprised. It turned out to be not only quite tasty but easy to put together and a perfect make-ahead salad. What sets 24 Hour Salad apart from other make-ahead salads is that it is lettuce based. Usually lettuce salads do not keep well, but the way this salad is composed takes care of that problem.

The lettuce portion is placed on the bottom of a bowl. The other salad ingredients are layered on top of the lettuce, and the whole thing is covered with a thick mayonnaise-based dressing layer. The mayo topping provides an "air-tight" seal that prevents the vegetables underneath from getting soggy. Believe it or not, the lettuce stays crispy sitting overnight at the bottom of the bowl underneath all the other ingredients. That’s why it can successfully be made ahead.

You can find all kinds of versions and recipes online. Sometimes it’s called “Deep Dish Layered Salad” or “Seven (or Eight) Layer Salad.” When I make it, I combine parts of several recipes. The proportions can be adjusted depending on how many are being served. Also, ingredients can be changed according to personal preferences. I’ve made it several times since Thanksgiving and am always pleased with the results. It’s perfect for company because I can fix it the day before. It’s a great take-along dish too. If I have leftovers, they are just as good the next day.

The biggest problem with the salad is that it contains several ingredients that can be high in sodium. To make a lower sodium version, I don’t use straight mayonnaise in the dressing. Instead, I use equal parts mayo and sour cream. If you make your own salt-free mayonnaise, the results will be even lower in sodium. For the grated cheese layer, I use equal parts sharp cheddar and naturally lower sodium Swiss cheese. And I don’t use as much cheese as many recipes call for. For an even lower sodium count, use all Swiss cheese. Finally, although I do use bacon, it’s only four slices of the low sodium variety. Here’s my recipe:

24 Hour Salad

(Printable Recipe)

1 head iceberg lettuce, chopped (Iceberg lettuce is traditional because it retains its crispness, but Romaine would probably work well too.)

Fresh baby spinach leaves, stems removed (Optional)

1-2 cups frozen green peas, thawed and drained well (Make sure the peas are salt free - I dry them on paper towels)

½ cup - 1 cup chopped red bell pepper

1 cup chopped green onions or red onions

½ cup - 1 cup grated sharp cheddar cheese (I use a combo of cheddar and Swiss.)

2 hard cooked eggs, chopped

Bacon, cooked until crispy and crumbled (I use 4 slices of low sodium bacon.)

Note: Do NOT use tomatoes. They’re too watery.

Dressing:

½ cup mayonnaise (Salt-free homemade is great. I use Kraft – 70 mgs./tbsp.)

½ cup sour cream (Low fat works well.)

1 tablespoon brown sugar

½ teaspoon garlic powder

½ teaspoon NSA curry powder (Or any other NSA spice blend that appeals to you)

2 tablespoons grated Parmesan cheese (Optional)

Layer the lettuce in the bottom of a large bowl. If you use a clear bowl, the layers of the salad are visible and make a lovely presentation. Follow with a layer of each vegetable. Some people seal the salad with the dressing after all the layers have been placed in the serving bowl. Others save the cheddar and bacon for the final layer after the overnight chill. It really doesn’t matter. Cover with plastic wrap and refrigerate up to 24 hours before serving.

The thick mayo topping should be spread all the way to touch the sides of the bowl. It needs to form that “air tight” seal. When serving, do NOT toss the salad. Spoon down through the topping and the layers. Try to scoop down deep into the bowl to get a layer of everything then mix it on your plate. That way any leftovers will not get limp. Since it's not tossed, everything will stay crisp if the salad is refrigerated in a sealed container.

Asian Noodle Salad

Here in the greater Sacramento area, we’re fortunate to have a great local chain of cafés that specializes in fresh baked scones, croissants, delicious soups, sandwiches, and fabulous salads. I love La Bou’s coffee, apricot scones, almond croissants, and grilled eggplant sandwiches. One of their most popular items is an Asian Noodle Salad. When I drop in for lunch, I usually get a small noodle salad along with either a bowl of soup or an eggplant sandwich. The noodle salad is so popular that people have written to the Sacramento Bee newspaper requesting the recipe. So far no one has been able to get La Bou’s exact recipe, but a couple have come close.

Last week I got a craving for Asian noodle salad but didn’t want to take a trip down to Sacramento, so I decided to give it a try at home. I already had some wonderful Hakubuku salt free udon noodles on hand. Most Asian noodles are packed with sodium, so I was pretty excited last year when I found Hakubuku No-Salt-Added udon noodles at World Market . A few weeks ago I was doubly excited when I found both the udon and somen Hakubuku no-salt-added noodles at a local specialty market.

I went shopping and bought some bean sprouts, a red bell pepper, and cilantro for the salad. I used two of the La Bou clone recipes that appeared in the newspaper as inspirations. The first thing I did was to prepare the dressing. When making salads, I’ve found that tossing the hot pasta or potatoes with a simple vinaigrette helps add flavor that’s missing because of boiling in unsalted water.

Asian Noodle Salad

(Printable Recipe)

This is a great tasting salad, full of flavor and crunch. Feel free use whatever vegetables you want. It makes a delicious side dish or a wonderful vegetarian meal all by itself. Or you could add grilled chicken or shrimp.

6-8 oz. udon no-salt-added noodles (substitute vermicelli or spaghettini)

¼ – ⅓ cup coarsely chopped dry roasted peanuts, salt free

¼ – ⅓ cup mung bean sprouts, rinsed and drained well (I use my salad spinner)

¼ – ⅓ cup broccoli florets, blanched for 2-3 minutes and drained well (I use my salad spinner)

½ red bell pepper, julienned

2-3 green onions, thinly sliced

¼ cup cilantro leaves, rinsed and drained well (I use my salad spinner)

Dressing:

2 tbsp. low sodium soy sauce (I use Chinatown brand)

2 tbsp. rice vinegar, unseasoned

2 tbsp. toasted sesame oil

1 tbsp. brown sugar

1 tsp. ginger – powder, paste, or fresh (adjust to suit your taste)

1-2 cloves garlic, crushed

⅛ – ¼ tsp. hot chili oil or chili flakes (adjust to suit your taste)

Combine dressing ingredients, blending well with a whisk. Set aside.

Cook noodles following package directions. Drain well, and toss while still warm with half of the dressing. Refrigerate the noodles until cooled, stirring and separating every 15 - 20 minutes.

A few minutes before serving toss the chilled noodles with the bean sprouts, red pepper, broccoli, and green onions. Add all or part of the remaining dressing. Arrange noodles on a bed of leaf lettuce, if desired. Sprinkle with peanuts and cilantro. Serve immediately.

Creamy Pesto Salad Dressing

I've always enjoyed The Old Spaghetti Factory's Creamy Pesto Salad Dressing. A few weeks ago I met a friend there for lunch and requested the creamy pesto dressing for my side salad. That lead me to look online for a copycat recipe. I found the same clone recipe all over the place including at CD Kitchen. I decided to try to adapt it to low sodium.


I originally made the dressing just for me because I thought my husband might not like the predominant basil flavor. I was wrong! He tasted it and wanted some on his salad too. I knew the clone wasn't going to work with a low sodium diet; the ingredients needed some adjustment. Plus, the recipe made 1-1/2 cups of dressing. That's a lot for just two people. So I worked on cutting the sodium level and cutting the quantities. Here's what I came up with:



Creamy Pesto Salad Dressing
(Printable Recipe)

1/3 cup oil
1/2 cup mayonnaise
1/4 cup sour cream
1/2 cup buttermilk (I use Knudsen brand* -- at 130 mg/cup, it's really low sodium for buttermilk)
1 clove garlic, minced
1 Tbsp. dried basil
1 Tbsp. finely grated Parmesan cheese

Whisk together all ingredients in a small bowl. Refrigerate for at 30 minutes before serving. Whisk again before serving.


*If you live in the eastern, southeastern and midwestern United States, Knudsen is known by the Breakstone's name.

Deli Sandwiches & Greek Potato Salad

What's wrong with these pictures? One picture has an open-face sandwich of deli sliced turkey accompanied by a dill pickle and some olives. The other picture has a BLT sandwich and some potato salad. Can any of this be low salt? Well, the amazing answer is, YES! It's all low sodium Let me break it down for you:

The open face sandwich was made with Columbus Reduced Sodium Herb Roasted Turkey Breast. The plain flavored turkey breast is available at Trader Joe's, but I bought a large package of the herb roasted at Costco. At 240 mg. sodium for 2 oz. turkey, that's not too bad for a deli meat.

The pickles are 100% sodium free. I bought them online  and what a find they were. (Update: Although B & G no longer produces these pickles, Healthy Heart Market sells its own brand of unsalted dill and bread & butter pickles.) They have no salt in them, but they do have a touch of corn syrup. So they're a bit sweeter than regular dill pickles. Not as sugary as sweet pickles; slightly reminiscent of bread & butter pickles. But not even as sweet as those are. They've got a nice spicy kick to them too. And when you've haven't been able to eat pickles in over 2-1/2 years, boy, they sure taste good. I bought 2 jars and we're almost finished with the second one. I've got to order some more.

The olives are from Healthy Heart . They have 40 mg sodium per 5 olives.

The BLT is made with low sodium bacon. I'm able to find it at Costco, Safeway,and my local grocery store, Raley's. Depending on the brand, the sodium content can range from 110 mg. per slice to 173 mg. for two slices. So be sure to read the labels!

The potato salad is a family recipe with no mayonnaise at all. The lemon juice in the dressing makes up for any missing salt.

Patatosalata - Greek Potato Salad
(Printable Recipe)

Fresh, lively, and bursting with flavor. This salad brightens any meal and is a delicious alternative to the typical mayonnaise-laden versions.

2 – 2 ½ lbs. wax potatoes (white, Yukon Gold, or red)
½ cup extra virgin olive oil
Juice of 1- 2 large lemons (I love lemon, so I usually use three)
1 red onion, finely diced
1 cup finely chopped fresh parsley
1-2 teaspoons dried or fresh Greek oregano or dill (optional)


Finely chop onion and parsley. In a small bowl, combine olive oil, lemon juice; whisk together. In a large bowl combine oregano or dill (if used), parsley, salt, and onion. Mix well and set aside.

Wash potatoes well. Add potatoes to a large pot of boiling water. Cook potatoes at low boil for about 15 - 20 minutes, or until potatoes are just tender. Do not overcook. Drain water and let potatoes cool slightly to touch. (I steam the unpeeled potatoes with unsalted water now; they lose less flavor when the peel is intact & they're not boiled.)

When slightly cooled, peel and cut potatoes into slices or large dice (If desired, leave skin on red potatoes). Place potatoes in a bowl with onions & herbs; add dressing. Toss to coat. (I usually have some dressing left over.) Cover bowl and refrigerate for several hours or overnight. Stir every once in a while to redistribute dressing.

Orzo Salad, Squash Fritters, & Yogurt Bread!

My favorite pasta salad, my favorite squash dish, and some yummy bread... What could be better? Tonight I made a great vegetarian meal, and I wasn't even trying to "do" vegetarian. First off, a couple of days ago, my husband came home with some summer squash -- 2 green zucchinis and 2 yellow crooknecks. Then earlier this week I discovered a box of orzo in my pantry. And since my successful try with Sour Cream Bread, I've been toying with the idea of making a yogurt bread. Put it all together, and it spelled dinner tonight.

First the bread: I found a recipe on Allrecipes for Yogurt Yeast Rolls that used 1-1/2 cups of plain, unflavored yogurt. I figured I could just shape the dough into a loaf rather than rolls. I pretty much followed the recipe except I cut the salt in half. Because salt inhibits yeast activity, I also cut the yeast in half. I let my food processor do the mixing & kneading for me. The recipe made two free-form loaves, and the bread has a nice taste & tender crumb.

While the bread was rising, I started on an orzo salad. Orzo is my absolute favorite pasta shape; I've loved it as long as I can remember. A few years ago I discovered a delicious pasta salad using orzo, and I've been making it ever since. The original recipe comes from Epicurious, but I've adjusted it to lessen the sodium content. The combination of  tomatoes, basil, feta cheese, and toasted pine nuts is unbeatable. Here's the recipe with my notes:

Orzo Salad
From Epicurious
(Printable Recipe)

1/4 cup red wine vinegar
2 tablespoons fresh lemon juice
1 teaspoon honey
1/2 cup olive oil
(I add 1 clove crushed garlic)

6 cups chicken broth (I don't use the chicken broth)
1 pound orzo

2 cups red and yellow teardrop or grape tomatoes, halved
1 7-ounce package feta cheese, cut into 1/2-inch cubes, about 1 1/2 cups (I only use about 2-3 oz. feta)
1 cup chopped fresh basil (I thinly slice the basil)
1 cup chopped green onions (I thinly slice the onions)
1/2 cup pine nuts, toasted

Whisk vinegar, lemon juice, and honey in small bowl. Gradually whisk in oil. Season vinaigrette with salt (I do not add any salt) and pepper. (Cover and chill.)

Bring broth (or unsalted water) to boil in large heavy saucepan. Stir in orzo, reduce heat to medium, cover partially, and boil until tender but still firm to bite, stirring occasionally. Drain. Transfer to large wide bowl, tossing frequently until cool.

Mix tomatoes, feta, basil, and green onions into orzo. Add vinaigrette; toss to coat. Season with salt (I do not add any salt) and pepper. (Can be made 2 hours ahead. Let stand at room temperature.) Add pine nuts; toss. Serve at room temperature.

And finally, my absolute favorite way to fix summer squash -- Squash Patties. I love all summer squashes and have grown & purchased my share of them. I cook them all kinds of ways too, but squash patties is my all time favorite. I eat them hot & freshly fried, lukewarm, and even cold, straight from the fridge. Leftover patties don't last long because I'm always snitching them. Here's the recipe with my notes:

Summer Squash Fritters
(Printable Recipe)

2 cups grated raw summer squash
½ cup biscuit mix (I use Hodgson Mill Insta-Bake or my own homemade version)
1 egg, beaten
½ cup grated cheese (I use 1/4 cup grated naturally low sodium Swiss)
Minced onion to taste (I chop about 1/4 cup of whatever fresh onion I have on hand)
Salt and pepper to taste (I omit salt)
(I add about ¼ - ½ tsp. dill weed)

Mix all together in a bowl. Spoon into shallow, hot oil in a frying pan. Fry until golden on first side, turn, cook until golden on second side. Drain on paper towels. Serve warm.

Broccoli Salad

I recently discovered a store brand bacon, Raleys/Bel Air Fine Meats Lower Sodium Premium Sliced Bacon. One strip has 130 mg. sodium, supposedly 33% less sodium than regular bacon. I used this bacon last week making a broccoli salad. I can get even  lower sodium bacon at Safeway, but I don't shop there as often. So finding it at my favorite store was pretty exciting for me. Bacon adds such a special flavor to so many dishes, but is prohibitively high in sodium. I've found by using the lower sodium bacon & using less than I would normally, I can make great tasting and still acceptable dishes.

Broccoli Salad
(Printable Recipe)

2 bunches fresh broccoli
4 slices low sodium bacon, cooked & crumbled (Most recipes call for 10 slices regular bacon)
1/2 cup raisins, golden or dark
1/2 cup finely chopped red onion
1/2 cup unsalted & roasted sunflower seeds, or other nut/seed
1 cup mayonnaise (Homemade or store bought. You could also use half mayo & half sour cream)
1/4 cup sugar
2 tbsp. red wine vinegar

Wash & cut broccoli into bite-size pieces. (Optional: Steam them for 2 minutes over boiling water. Rinse thoroughly in cold water and drain well.) Combine broccoli, bacon, raisins, onion, & sunflower seeds in a large bowl. In a separate bowl, mix sugar & vinegar. Stir until sugar is completely dissolved, and then mix in mayonnaise. Pour dressing over salad and toss. Refrigerate at least 2 hours before serving, tossing occasionally.