low sodium

Planked Salmon

By: Co+op, stronger together

Total Time: 1 hour; 15 minutes active

Servings: 4

Putting that beautiful piece of wild-caught salmon on a wood plank serves two purposes: first, to cook it in a bath of delicate cedar smoke, and second, to prevent fish sticking to the grill! The plank, when placed on a sheet pan or platter, is a great serving piece, too, allowing your guests to get a whiff of delicious smoke as they sit down to eat.

Ingredients

  • 1 pound sockeye or other wild-caught salmon

  • 1/4 cup white wine

  • 1/4 cup orange juice

  • 2 tablespoons brown sugar

  • 1 tablespoon tamari soy sauce

  • 1 teaspoon extra virgin olive oil

Materials

  • Untreated cedar plank, soaked in water (Boise Co-op sells these near the meat and seafood counter)

  • 1 spray bottle filled with water

  • 1 instant read thermometer

Preparation

  1. Remove any bones from the salmon and, if desired, cut into four portions.

  2. In a baking dish or food storage container, whisk the white wine, orange juice, brown sugar, tamari and olive oil, then place the salmon, flesh side down in the marinade. Let stand for 30 minutes. Flip the salmon over and let marinate for 10 more minutes.

  3. Prepare the grill for smoking (see Tips & Notes for best results). If using a charcoal grill, place the grate on high or the charcoal on one side. If using a gas grill, light the flame on just one side. When hot, place the plank over the fire on the hot side until it starts to crackle. Brush the top with oil and place the fish, skin side down, on the plank. Position the plank so that it smolders a little but does not catch fire or smoke heavily. Spritz with water if needed, being careful not to douse the fish.

  4. Close the lid for about 10 minutes, then check the fish with an instant read thermometer. When it reaches 140⁰ F, use tongs to move the plank to a sheet pan and carry to the table.

  5. Use a metal spatula to serve the fish; the flesh should lift right off the skin.

  6. Wash the plank and store for future use.

Tips & Notes

Create hot and cool zones

For best smoking results, create hot and cool zones on the grill. The hot zone is where the smoke is created and the food may be seared. The cool zone is where the food is placed to allow the food to cook more slowly and absorb the smoky flavor. If your grill is too small to create both a hot and a cool zone, check your food for doneness earlier as it will cook faster over the high heat

Nutritional Information

163 calories, 6 g. fat, 60 mg. cholesterol, 129 mg. sodium, 0 g. carbohydrate, 0 g. fiber, 24 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Corn with Cilantro Cumin Butter

By: Co+op, stronger together

Total Time: 10 minutes

Servings: 6

Brighten up your summer meal with this fresh and tasty corn on the cob recipe.

Ingredients

  • 6 ears of corn, shucked

  • 1/4 pound (1 stick) unsalted butter, at room temperature

  • 2 tablespoons cilantro, finely chopped

  • 1 teaspoon ground cumin

  • 2 tablespoons fresh lime juice

  • 1/2 teaspoon chili powder (optional)

  • 1/2 teaspoon salt (optional)

Preparation

  1. Bring a large pot of water to boil on the stove. While waiting for the water to boil, blend together the butter, fresh cilantro and cumin in a bowl or food processor. Add the lime juice and mix until incorporated, and set aside. Place ears of corn in boiling water, and cook for 3 to 5 minutes until kernels are bright yellow and just tender. Remove from the heat and drain.

  2. Spread the seasoned butter on hot corn, dust with chili powder and salt if desired, and serve immediately. Wrap any leftover butter in plastic wrap or waxed paper.

Serving Suggestion

This versatile seasoned butter is also delicious on grilled tuna steaks, chicken breast, or toasted baguette slices.

Nutritional Information

181 calories, 6 g. fat, 10 mg. cholesterol, 29 mg. sodium, 32 g. carbohydrate, 3 g. fiber, 6 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Garnet Yam Burger Patties

By: Co+op, stronger together

Total Time: 45 minutes; 30 minutes active

Servings: 6

Sweet potatoes, chickpeas, millet, and spices team up for a fabulous burger.

Ingredients

  • 1 1/2 cups vegetable broth

  • 1 cup peeled and diced garnet yams or sweet potatoes

  • 1/4 cup diced yellow onion

  • 2 cloves garlic, minced

  • 1/2 cup canned chickpeas, rinsed, drained and smashed

  • 1/2 cup millet

  • 1 teaspoon cumin

  • 1 1/2 teaspoons chili powder

  • 2 teaspoons vegetarian Worcestershire

  • Salt

  • 1 cup bread crumbs (use panko if you can find it), divided

  • 1 egg, beaten

  • 1 to 2 tablespoons vegetable oil

Preparation

  1. Bring the vegetable broth to a boil in a medium soup pot. Add the yams and simmer for about 8 minutes, just until the yams are getting tender. Add the onion, garlic, chickpeas and millet, cover the pot and simmer for another 20 minutes, stirring occasionally. The millet should be tender and the liquid should be entirely absorbed when done.

  2. Remove from heat and stir in the cumin, chili powder, Worcestershire, a pinch of salt and half of the bread crumbs. Stir well and form into 6 even burgers.

  3. Put the beaten egg in a small dish and the remaining bread crumbs in another small dish or plate. Gently dip each burger in the egg, and then coat well in bread crumbs. Place the burgers on a sheet pan or plate and refrigerate for about 30 minutes.

  4. Heat the vegetable oil over medium-high heat in a large skillet. Add the yam burgers to the pan and cook for 4 to 5 minutes until browned well on one side. Gently flip the burgers and cook another 4 to 5 minutes.

Serving Suggestion

Serve on a toasted whole-wheat bun with Sriracha mayonnaise, sliced pickled jalapeños and crispy lettuce, or sweet pickles, ketchup and mustard if you prefer. Or make this a main course option for vegetarian holiday guests!

Nutritional Information

190 calories, 2.5 g. fat, 0 mg. cholesterol, 230 mg. sodium, 35 g. carbohydrate, 4 g. fiber, 5 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Southwestern Grilled Chicken

By: Co+op, stronger together

Total Time: 15 minutes active; 30 minutes total

Servings: 4

A simple marinade featuring chipotle chili powder, cilantro and lime juice makes this chicken festive and flavorful.

Ingredients

  • 4 6-ounce boneless, skinless chicken breasts

  • 1/2 cup fresh lime juice

  • 1/2 cup vegetable oil

  • 1/4 cup tamari

  • 2 tablespoons fresh cilantro, minced

  • 2 teaspoons granulated garlic

  • 2 teaspoons chipotle chili powder

  • 2 teaspoons dried oregano

  • 1 1/2 teaspoons ground black pepper

Preparation

  1. Preheat grill to medium high.

  2. In a large bowl, whisk together the lime juice, oil and tamari. Add the herbs and spices and mix well. Add the chicken and marinate in the refrigerator for at least 15 minutes or up to 4 hours.

  3. Remove the chicken and discard the marinade. Grill each breast 7-8 minutes per side or until the juices run clear. Insert a meat thermometer into the thickest part of the meat to determine when the chicken is done; the internal temperature should reach 165 degree

Serving Suggestion

Pair this chicken with freshly-made succotash, tangy slaw or bean salad, and use any leftovers to make a chicken hash or burritos. Use boneless skinless chicken thighs instead of breast meat for a more economical meal.

Nutritional Information

Calories: 307, Fat: 9 g, Cholesterol: 145 mg, Sodium: 205 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Protein: 53 g

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Spicy Pineapple Chicken Kebabs

By: Co+op, stronger together

Total Time: 4 hours; 30 minutes active

Servings: 6

A pineapple, coconut milk marinade serves double duty as a tenderizer and, once cooked down, a rich, spicy sauce to drizzle over the grilled kebabs.

Ingredients

  • 1 cup coconut milk

  • 1/2 cup pineapple juice

  • 2 tablespoons lime juice

  • 2 tablespoons honey

  • 2 tablespoons Sriracha sauce

  • 2 tablespoons soy sauce

  • 2 large red bell peppers

  • 1 small pineapple, peeled and cored

  • 1/2 red onion

  • 4 medium boneless, skinless chicken breasts

Preparation

  1. In a medium bowl, mix the coconut milk, pineapple juice, lime juice, honey, Sriracha sauce and soy sauce. Reserve.

  2. Cut the pepper, red onion, and pineapple into 1 1/2-inch chunks and add to the marinade. Slice each chicken breast into thirds lengthwise and widthwise into 9 similar-sized pieces. Place in the marinade and toss to coat, then refrigerate, covered, for at least 3 hours and up to 24 hours.

  3. Heat the grill and thread the chicken, peppers, onion, and pineapple onto 6 skewers, alternating the ingredients. Put the leftover marinade in a small pot and bring it to a vigorous boil, and cook until a meat or kitchen thermometer reads 165°F and sauce has reduced and thickened. Keep warm until ready to serve.

  4. When the grill is hot, use tongs to dip a wad of paper towel into a tablespoon of vegetable oil and swab the hot grill with it. Place the skewers on the grill and cook for about 5 minutes per side, moving the skewers to a cooler part of the grill if the pineapple and chicken show signs of burning. Serve the skewers drizzled with the sauce.

Serving Suggestion

A platter of jasmine or basmati rice studded with shredded coconut and just a dash of curry powder is a great base for the sweet and slightly spicy skewers. They’re also a tasty appetizer course, served with a chilled fruity Sauvignon Blanc or Viognier.

Nutritional Information

130 calories, 7 g. fat, 20 mg. cholesterol, 65 mg. sodium, 16 g. carbohydrate, 0 g. fiber, 1 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Charred Snap Peas with Mint and Lemon

By: Co+op, stronger together

Total Time: 15 minutes

Servings: 5

Slightly charred snap peas, fresh mint and lemon make a bright and tasty side in just minutes.

Ingredients

  • 2 tablespoons olive oil

  • 1 pound snap peas

  • 2 cloves garlic, peeled and minced

  • 2 tablespoons minced fresh mint

  • 2 teaspoons lemon zest

  • 1 tablespoon lemon juice

  • Salt to taste

Preparation

  1. Heat the oil in a large wok or skillet over medium-high heat. Add the snap peas and garlic and sauté over high heat, stirring frequently, for about 5 minutes until the peas are tender-crisp and slightly charred or blistering. Remove from the heat and stir in the mint, lemon zest and juice and a pinch of salt. Taste and add more lemon juice if desired before serving warm.

Serving Suggestion

Poultry and fish pair well with this simple vegetable dish and leftovers can be chilled and served in tomorrow’s lunch salad. Change the profile of this dish by using a flavored olive oil or seasoned, smoked or coarse-crystal salts, such as kosher or Maldon. But proceed with caution, as flaky salts dissolve faster than granular salts on the tongue, resulting in a saltier flavor. Crush the flakes between your fingers and add a pinch at a time to suit your taste.

Nutritional Information

94 calories, 6 g. fat, 0 mg. cholesterol, 53 mg. sodium, 9 g. carbohydrate, 3 g. fiber, 3 g. protein

To Learn more about snap peas, click here!

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Chocolate Strawberry Fool

By: Co+op, stronger together

Total Time: 50 minutes total; 20 minutes active

Servings: 4

This easy and elegant parfait makes any meal or occasion just a little more special.

Ingredients

  • 2 ounces semisweet chocolate, finely chopped

  • 2 cups sliced fresh strawberries, divided

  • 1/4 cup sugar

  • 1/2 teaspoon vanilla extract

  • 1/2 cup heavy whipping cream, very cold

Preparation

  1. Place 1 cup of strawberries in a small bowl and add the sugar and vanilla extract. Mash the strawberries into small pieces using a fork. Refrigerate for 30 minutes.

  2. Pour the cold whipping cream into a cold, medium-sized bowl. Using a beater, whip the cream until it holds stiff peaks. Fold the mashed strawberries and 3/4 of the chocolate into the whipped cream.

  3. Using a tablespoon, fill a wide-mouth glass (such as a martini glass or tumbler) 1/3 full with the whipped cream, then top with a layer of sliced strawberries. Repeat with more whipped cream and another layer of strawberries. Top with remaining whipped cream and garnish with chocolate shavings.

Serving Suggestion

Accompany this elegant dessert with a plate of delicate shortbread cookies. Blueberries, raspberries, or pitted cherries can be used instead of the strawberries, if you prefer.

Nutritional Information

Calories: 244, Fat: 15 g, Cholesterol: 41 mg, Sodium: 14 mg, Carbohydrate: 28 g, Dietary Fiber: 2 g, Protein: 2 g

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Pear, Apple & Cranberry Tarte Tatin

By: EatingWell.com Courtesy of: Co+op, stronger together

Total Time: 1 hour 45 minutes

Servings: 8

This ultimate fall and winter tart showcases the best fruits of the season: pears, apples and cranberries. Unlike other tarts, the tarte tatin is made upside down in a skillet. You start by cooking the fruit, then top it with the dough, carefully tuck in the edges and let it cook. When it's ready you invert the whole tart onto a plate. It comes out looking beautiful and is actually much easier than you might imagine.

Ingredients

Crust

  • 1 cup white whole-wheat flour, (see Ingredient Note)

  • 1/2 cup old-fashioned rolled oats

  • 1 tablespoon granulated sugar

  • 1/2 teaspoon salt

  • 4 tablespoons cold unsalted butter, cut into small pieces

  • 2 tablespoons canola oil

Filling

  • 2 ripe but firm pears, peeled and thinly sliced

  • 1 large apple, peeled and thinly sliced

  • 1 tablespoon lemon juice

  • 1/2 cup light brown sugar

  • 2 tablespoons unsalted butter

  • 1 teaspoon ground cinnamon

  • 1/2 teaspoon ground ginger

  • 1 cup fresh cranberries

Preparation

  1. To prepare crust: Place flour, oats, granulated sugar and salt in a food processor; process until the oats are finely ground. Add butter one piece at a time, pulsing once or twice after each addition, until incorporated. Add oil and water and pulse just until the dough starts to come together. Turn the dough out onto a lightly floured surface and knead it a few times until it holds together. Form the dough into a 5-inch disk, wrap in plastic or wax paper and refrigerate while you prepare the filling.

  2. Preheat oven to 375°F.

  3. To prepare filling: Toss pears and apple with lemon juice in a large bowl.

  4. Place brown sugar, butter, cinnamon and ginger in a 10-inch ovenproof skillet; cook over medium-low heat, stirring, until the butter and sugar are melted and the mixture starts to bubble. Remove from the heat. Starting at the center of the pan, arrange the pear and apple slices in concentric circles, overlapping the slices and adding another layer until all the slices are in the pan. Scatter cranberries on top.

  5. Return the pan to medium-low heat and bring the liquid to a simmer (It might be hard to see the simmering—take a peek under the fruit or listen for the bubbling). Cover and cook for 5 minutes. Uncover and cook, gently swirling the pan occasionally, until the sauce becomes a thick, caramel-like glaze, 7 to 10 minutes. Remove from the heat.

  6. Roll the dough out between sheets of parchment or wax paper into a 12-inch circle. Peel off the top sheet and invert the dough over the fruit. Peel off the remaining paper. Quickly tuck the edges of the crust down into the sides of the pan. Prick the top with a fork.

  7. Transfer the pan to the oven. Bake until the crust is just beginning to brown around the edges, 30 to 35 minutes. Let cool for 15 minutes. Run a knife around the edge of the pan to release the crust. Place a serving plate larger than the pan on top of it and invert the tart onto the plate (It may take a light shaking to release the tart from the pan). Serve warm.

Tips & Notes

Make Ahead Tip
Prepare the crust (Step 1), wrap tightly and refrigerate for up to 3 days.

Ingredient Note
White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. Store in the freezer.

Nutritional Information

Calories: 274, Carbohydrates: 41 g., Fat: 12 mg., Saturated Fat: 6 mg., Monounsaturated Fat: 2 mg., Protein: 3 mg., Cholesterol: 23 g., Fiber: 5 g., Postassium: mg., Sodium: 146 mg., Added Sugars: mg.

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Chipotle Corn Chowder

By: Co+op, stronger together

Total Time: 35 minutes, 20 minutes active

Servings: 4

Nothing says comfort like homemade soup. This delicious chipotle corn chowder will warm and delight the whole family!

Ingredients

  • 1/4 pound unsalted butter

  • 1 yellow onion, diced

  • 2 carrots, diced

  • 2 celery ribs, diced

  • 2 cloves fresh garlic, minced

  • 1 poblano pepper, diced

  • 2 cups button mushrooms, quartered

  • 1/4 cup all-purpose flour

  • 1 quart chicken or vegetable stock

  • 2 russet potatoes, diced in 1/2" cubes

  • 3 cups fresh roasted or cooked corn kernels

  • 2 tablespoons fresh thyme, minced

  • 1 tablespoon chipotle chili pepper

  • Pinch of cayenne pepper

  • Pinch of ground cumin

  • Pinch of salt

  • Pinch of pepper

  • 2 cups heavy cream

Preparation

  1. In a large sauce pot on medium high heat, melt the butter.

  2. Add the onion and sauté for 2 minutes. Add carrots, celery and poblano pepper and sauté for 3-5 minutes until the vegetable begin to soften. Add in garlic and mushrooms and sauté briefly, then add the flour and stir well. Add the stock and simmer for 2-3 minutes. Add in potatoes and simmer for an additional 7-10 minutes. Add corn, herbs and spices and stir well. Add heavy cream, bring to a boil and then reduce heat and simmer for about 5 minutes. Garnish and serve hot.

Serving Suggestion

Garnish with fresh chopped cilantro or extra chipotle peppers. Serve with sides of sour cream, corn kernels, Cojita cheese, pico de gallo, crusty bread or tortilla chips.

Nutritional Information

527 Calories, 33 g. fat, 100 mg. cholesterol, 305 mg. sodium, 51 g. carbohydrate, 7 g. fiber, 12 g. protein

Posted by permission from StrongerTogether.coop. Recipe by Chris Ryding. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Nectarine Steak Salad

By: Co+op, stronger together

Total Time: 20 minutes

Servings: 4

Fresh, juicy nectarines are a perfect complement to grilled steak and blue cheese in this low-Carb main dish salad. 

Ingredients

  • 12 ounces of steak

  • 2 1/2 tablespoons olive oil, divided

  • 3/4 teaspoon coarse salt, divided

  • 1/2 teaspoon coarsely-ground black pepper

  • 1 tablespoon freshly squeezed lemon juice

  • 1 teaspoon honey

  • 4 cups mixed greens

  • 2 medium nectarines, pitted and sliced

  • 2 large scallions, slivered

  • 2 ounces blue cheese, crumbled

Preparation

  1. Preheat a grill or grill pan over medium-high heat.

  2. Coat the steak with 1/2 tablespoon of the olive oil, then sprinkle with 1/2 teaspoon salt and pepper. Place the steak on the grill or hot pan and don't move it for at least 2 minutes. Grill steak 3 minutes total on each side or until desired degree of doneness. Remove from heat; let stand 8 minutes. Cut steak diagonally across the grain into thin slices.

  3. While steak rests, combine lemon juice, honey, remaining 1/4 teaspoon salt and remaining 2 tablespoons oil in a large bowl, stirring with a whisk. Add mixed greens and toss to coat. Add nectarines and scallions. Arrange the sliced steak on top of the dressed greens and sprinkle with blue cheese. Serve immediately.

Serving Suggestion

This is a great dish to make with a leftover grilled steak; just take it out of the refrigerator and let it come to room temperature while you prepare the salad. Slice the meat just before serving. Pair with a light red wine like a Pinot Noir or a Beaujolais for a festive late-summer supper.

For more information about different cuts of steak and how to prepare it for this recipe, Meat Your Top 5 Affordable Steak Cuts here!

Nutritional Information

290 calories, 17 g. fat, 65 mg. cholesterol, 440 mg. sodium, 12 g. carbohydrate, 2 g. fiber, 24 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Roasted Radishes with Bacon

By: Co+op, stronger together

Total Time: 10 minutes active; 45 minutes total

Servings: 4-6

Tender radishes and crispy bacon are slow-roasted with garlic and fresh sage for a simple and spectacular salad.

Ingredients

  • 1 pound (about 3 cups) radishes

  • 4 slices uncooked bacon

  • 2 tablespoons minced garlic

  • 2 tablespoons minced fresh sage

  • Pinch each of salt and black pepper

Preparation

  1. Preheat the oven to 375°F. Oil a rimmed sheet pan.

  2. Cut the radishes in half after removing leaves and dice the bacon. Mix all ingredients in a large bowl and lay out on the sheet pan. Bake for 30 to 35 minutes, stirring occasionally, until the bacon is well-cooked and the radishes are tender. Drain off some of the bacon grease before serving warm on a bed of fresh greens.

Serving Suggestion

This earthy dish works best alongside simple roasted or grilled meats and poultry. Omit the bacon and add a splash of balsamic vinegar for a perky, vegetarian option that pairs well with mac and cheese.

Nutritional Information

106 calories, 9 g. fat, 13 mg. cholesterol, 227 mg. sodium, 4 g. carbohydrate, 2 g. fiber, 3 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.