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No Salt but Even More Flavour: Veggie Soup & Sprouted Grain Garlic Bread

It seems so many people are being diagnosed with hypertension these days. Just ask and most people say, “Oh yah I’m on high blood pressure pills”. It would be nice if we could have a healthful everyday family menu plan that is tasty without the inclusion of so much salt. Many people I know, will add salt without even tasting the food. It’s an automatic ritual. The fact is we do not need added salt in our foods. It’s an empty flavour enhancer that has been handed down throughout the ages.

As you might have guessed, I am putting myself on a low salt, watch the quantity of fats, and no processed sugar intake meal regimen. I want to share with you two tasty ideas to kick up flavour without adding salt or saturated fats.

Try some sprouted whole grain bread, toasted, and rubbed with fresh garlic. The garlic has natural oils and so flavourful, you won’t even realize there is no butter. Pair your garlic bread with my version of a high potassium vegetable soup. The potassium is in the rainbow swiss chard.

To kick up the flavour of the soup without salt, I added the no salt spice mixture that Costco sells. They only sell one no salt seasoning at this time. It is quite flavourful. I then add aromatics like, lots of sweated onion, garlic, ginger, lime zest, lime juice, and just a touch of maple syrup. The sweetness of the vegetables adds to the savoury, sweet, sour flavour. Very tasty to accompany your garlic toast…and maybe a couple of hard boiled eggs for lunch.

Fiery and Zesty Vegetable Soup (low sodium)

1 medium onion, chopped 4 garlic cloves, minced 1 cup of vegetables per serving 2 inches ginger or more 1/2 lime zest and juice Freshly ground black pepper (the ginger and pepper make this fiery to your taste) 1 teaspoon pure maple syrup

  1. In a saucepan, add 1 teaspoon of olive oil

  2. Sweat onion until translucent and add garlic

  3. Give some good healthy shakes of your favourite no salt dry herb mixture

  4. Add vegetables. I used Rainbow Swiss Chard, butternut squash, carrots, and a little red pepper.

  5. Add enough water to cover about two inches above the vegetables

  6. Bring to a boil

  7. Add freshly ground black pepper to taste, ginger and simmer until vegetables are soft

  8. Add the lime juice, zest, and maple syrup.

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