In honor of March’s National Nutrition Month, arm yourself with the right knowledge and a few no salt recipes for life (not just the month).
There’s more to healthy nutrition than meets the eye – proper nutrition comes down to the right serving size, eating foods naturally rich in fiber, vitamins and minerals, the right amount of protein and keeping your sugar and sodium in-take in check. Below we are happy to share several healthy and easy recipes, created by Executive Chef at Pritikin Longevity Center + Spa, Anthony Stewart. All of the recipes below contain zero salt.
QUINOA AND CARROT SALAD (no salt) created by Executive Chef at Pritikin Longevity Center + Spa, Anthony Stewart.
Serves 4 to 6
- ¾ cup uncooked quinoa
- 1 cup carrots, shredded
- 1 teaspoon garlic, finely chopped
- 1 teaspoon onion, finely chopped
- 1 teaspoon dried oregano
- 1 teaspoon fresh mint, finely chopped
- 2 tablespoons orange juice (or more, if desired)
- ½ seedless cucumber, chopped (optional)
- Bring quinoa and 1-1/2 cups water to a boil in a medium saucepan. Reduce heat to low, and cover and simmer until tender and most of the liquid has been absorbed, about 15 minutes. Fluff with a fork. Let cool.
- In a medium bowl, combine quinoa, carrots, garlic, and onion.
- Add oregano, mint, and orange juice.
- Add cucumber, if desired.
- Toss to combine.
SEARED SALMON WITH BLUEBERRIES AND QUINOA (no salt) created by Executive Chef at Pritikin Longevity Center + Spa, Anthony Stewart.
- ¾ cup uncooked quinoa
- ½ cup balsamic vinegar
- 2 cups fresh blueberries
- 4 four-ounce salmon fillets
- Pre-heat grill to medium-high heat.
- Bring quinoa and 1-1/2 cups water to a boil in a medium saucepan. Reduce heat to low, and cover and simmer until tender and most of the liquid has been absorbed, about 15 minutes.
- While quinoa is simmering, pour balsamic vinegar and blueberries into a small saucepan. Bring to boil on the stove. Reduce heat and stir regularly under mixture is reduced by half, about 10 minutes. Remove from heat.
- To grill salmon, place your fillets on grill rack lighted misted with oil spray, and directly over coals. Grill, uncovered, for 4 to 6 minutes per 1/2-inch thickness, or until fish begins to flake when tested with a fork. Turn the fish once halfway through grilling.
- If your fillets still have skin, remove the skin after grilling.
- On 4 individual plates, divide quinoa. Top with salmon. Top salmon with blueberry sauce. Garnish each plate, if desired, with a few fresh blueberries.
SWEET POTATO & APPLE SALAD (no salt) created by Executive Chef at Pritikin Longevity Center + Spa, Anthony Stewart.
- 5 cups sweet potato, diced and cooked
- 2 cups apple, diced
- 1 tablespoon lemon juice
- 8 ounces fat-free sour cream
- ½ teaspoon cinnamon
- 1 tablespoon apple juice concentrate
- ½ tablespoon vanilla extract
- Mix all ingredients well in a bowl. Refrigerate for 30 minutes.
- Garnish with pineapple leaves and sliced fresh strawberries
NEPTUNE CHEESECAKE (no salt) created by Executive Chef at Pritikin Longevity Center + Spa, Anthony Stewart.
- 1# fat free cream cheese
- 2 oz fat free ricotta cheese
- 2 C roasted pumpkin (pureed)
- ½ C Splenda
- 3 oz silken tofu
- 1 t vanilla extract
- ¼ c egg white
- ½ t lemon rind
- 1 t lemon juice
- 1 t cream tartar
- ¼ tsp Xanthan gum
- ¼ c Silk vanilla soya milk
- 2 Asian sliced very thin and cooked in apple juice and ginger for two minutes
- In a food processor or cake mixer, mix cream cheese and half the amount of Splenda until creamy.
- In a food processor blend tofu and ricotta cheese, with remaining Splenda and xantham gum until smooth.
- Add tofu mixture to cream cheese mixture mixing on low speed. Add all other ingredients except cooked Asian pear and pumpkin and mix well.
- Divide the mixture into two halves. Add pumpkin puree to one half of the mixture and mix well.
- In a lightly grease pie dish layer with asian pear slices then pour pumpkin cheese cake mixture, add a layer of Asian pear them pour regular cheese cake mixture
- Bake in hot water bath at 350 degrees for 10 minutes, and then reduce to 275 degrees for 25 minutes.