Tag Archives: low sodium

Shrimp Mango Arugula Salad

Shrimp Mango Arugula Salad

My most recent summer salad creation was inspired by my favorite dish at Queenstown, San Diego. If you live in the area and haven’t visited this fine establishment, you are seriously missing out!

The food is amazing, service is delightful and drinks are delicious! ¬†To say that I’m a regular here would be an understatement ūüėČ

Mango Papaya Arugula Salad

While I’ve grown fond of a number of dishes on their menu, this salad is my go to for weekend afternoons when I’m craving something light and refreshing, yet still filling.

I created my own version of the salad on Friday with a little extra shrimp I had lying around after creating a new recipe for my upcoming cookbook, Buffalo Style!

The result was a light and refreshing salad that was packed with flavor!

Shrimp Mango Arugula Salad Ingredients

Ingredients

  • Lemon Pepper Grilled Shrimp
    • 1/4 cup¬†olive oil
    • 1/4 cup lemon juice
    • 2 cloves garlic (crushed)
    • 1 tsp black pepper
    • 8 shrimp (peeled & deveined)
  • Mango Arugula Salad
    • 2 cups arugula
    • 1/4 cup mango (diced)
    • 1/4 cup papaya (diced)
    • 1 avocado (diced)
    • 1 tbsp¬†olive oil
    • 1 tbsp lemon juice
    • 1 tbsp fresh mint

Prepare the marinade for the shrimp by combining the olive oil, lemon juice, garlic and black pepper.

Lemon Pepper Shrimp Marinade

Next, add the shrimp to the marinade.

Lemon Pepper Shrimp Recipe

Place in the refrigerator for 15 minutes then fire up the grill to medium heat.  Grill the shrimp for 3-4 minutes per side, then prepare the salad by adding the arugula, mango, papaya and avocado to a large bowl.

Arugula Mango Shrimp Salad Recipe

Next, squeeze the tbsp of lemon juice and olive oil over the salad.  Add the shrimp and toss well. Top with the fresh mint.

Lemon Pepper Shrimp Salad

Mango Papaya Shrimp Salad

♣ Vegetarian Option: Omit the shrimp to make this salad vegetarian.

‚ô¶ Gluten Free Option: This recipe is gluten-free.

Shrimp Mango Arugula Salad

Prep Time: 30 minutes

Serving Size: 1 (as meal) 2 (as side or appetizer)

Shrimp Mango Arugula Salad

Ingredients

    Lemon Pepper Grilled Shrimp
  • 1/4 cup Enzo Meyer Lemon Olive Oil
  • 1/4 cup lemon juice
  • 2 cloves garlic (crushed)
  • 1 tsp black pepper
  • 8 shrimp (peeled & deveined)
  • Mango Arugula Salad
  • 2 cups arugula
  • 1/4 cup mango (diced)
  • 1/4 cup papaya (diced)
  • 1 avocado (diced)
  • 1 tbsp Enzo Meyer Lemon Olive Oil
  • 1 tbsp lemon juice
  • 1 tbsp fresh mint

Instructions

  1. Prepare the marinade for the shrimp by combining the olive oil, lemon juice, garlic and black pepper.
  2. Next, add the shrimp to the marinade.
  3. Place in the refrigerator for 15 minutes then fire up the grill to medium heat.
  4. Grill the shrimp for 3-4 minutes per side, then prepare the salad by adding the arugula, mango, papaya and avocado to a large bowl.
  5. Next, squeeze the tbsp of lemon juice and olive oil over the salad.
  6. Add the shrimp and toss well.
  7. Top with the fresh mint.
http://whitneybond.com/2013/06/24/shrimp-mango-arugula-salad/

Tomato Basil Bruschetta Baskets

Dairy Free Tomato Basil Bruschetta Fillo Baskets

For the third and final dish of my low-sodium series for the San Diego 6 Morning Show, I chose to make my famous tomato basil bruschetta¬†recipe. I skipped the cheese and replaced the baguette it’s traditionally served on for fillo baskets!

Tomato Basil Bruschetta Recipe

One small slice of a baguette can cost you almost 400 mg of sodium, where as one fillo basket has only 10 mg, talk about a super swap!

Tomato Basil Bruschetta Basket Ingredients

Ingredients

  • 4 roma tomatoes (chopped)
  • 1/2 red onion (chopped)
  • 3 cloves garlic (minced)
  • 1 tbsp fresh basil (chopped)
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1/4 tsp black pepper
  • 15 fillo baskets

Combine the first 7 ingredients in a small bowl.

Tomato Basil Bruschetta

Spoon the bruschetta into the fillo baskets and serve.

Yes, it’s really that easy!

Tomato Basil Bruschetta Fillo Baskets

I love using fillo baskets for everything from these delicious Black Bean and Chorizo Appetizers to scrumptious Mini Dessert Cannoli’s!

They are healthy, vegan and perfect for parties!

Tomato Basil Bruschetta Fillo Baskets

♣ Vegetarian Option: This recipe is vegetarian (and vegan!)

‚ô¶ Gluten Free Option: Replace the fillo baskets with strips of red bell pepper to make this recipe gluten-free.

Tomato Basil Bruschetta Baskets

Prep Time: 10 minutes

Yield: 15 baskets

Tomato Basil Bruschetta Baskets

Ingredients

  • 4 roma tomatoes (chopped)
  • 1/2 red onion (chopped)
  • 3 cloves garlic (minced)
  • 1 tbsp fresh basil (chopped)
  • 2 tbsp Enzo Basil Olive Oil
  • 1 tbsp balsamic vinegar
  • 1/4 tsp black pepper
  • 15 fillo baskets

Instructions

  1. Combine the first 7 ingredients in a small bowl.
  2. Spoon the bruschetta into the fillo baskets and serve.
http://whitneybond.com/2013/04/25/tomato-basil-bruschetta-baskets/

Caribbean Mango Avocado Ahi Lettuce Wraps

Avocado Ahi Lettuce Wraps

This recipe is the second in my low sodium series for Channel 6 San Diego tomorrow morning! Check out the first recipe in the series here: Strawberry Ricotta Salad.

Mango Avocado Ahi Lettuce Wraps

I knew I wanted to create something other than just salads for the segment so I decided that lettuce wraps would be a perfect alternative to traditional wraps or sandwiches because lettuce contains virtually no sodium!

Mango Avocado Ahi Lettuce Cups

This entire dish contains only 60 mg of sodium, which is about 7 mg per lettuce cup! ¬†That’s a whole lot of delicious without a whole lot of sodium!

Mango Avocado Ahi Lettuce Cups Ingredients

Ingredients

  • 1 mango (diced)
  • 1 avocado (diced)
  • 1/2 red onion (diced)
  • 1/2 lb fresh sushi-grade ahi tuna (diced)
  • 1 lime (juiced)
  • 1 tbsp¬†olive oil
  • 1 tbsp fresh cilantro
  • 1/4 tsp black pepper
  • 1 head butter lettuce

Begin by combining the mango, avocado, red onion and ahi in a small bowl. Next squeeze the lime juice over the mixture, then drizzle with the olive oil. Sprinkle the cilantro and black pepper on top.

Mango Avocado Ahi Mix

Stir together, then spoon the mixture into leaves of butter lettuce.

Mango Avocado Lettuce Wraps

♣ Vegetarian Option: Omit the ahi to make this recipe vegetarian.

‚ô¶ Gluten Free Option: This recipe is gluten-free.

‚ô† Paleo Option: This recipe is paleo.

Caribbean Mango Avocado Ahi Lettuce Wraps

Prep Time: 10 minutes

Yield: 8 lettuce wraps

Caribbean Mango Avocado Ahi Lettuce Wraps

Ingredients

  • 1 mango (diced)
  • 1 avocado (diced)
  • 1/2 red onion (diced)
  • 1/2 lb fresh sushi-grade ahi tuna (diced)
  • 1 lime (juiced)
  • 1 tbsp Enzo Olive Oil
  • 1 tbsp fresh cilantro
  • 1/4 tsp black pepper
  • 1 head butter lettuce

Instructions

  1. Begin by combining the mango, avocado, red onion and ahi in a small bowl.
  2. Next squeeze the lime juice over the mixture, then drizzle with the olive oil.
  3. Sprinkle the cilantro and black pepper on top.
  4. Stir together, then spoon the mixture into leaves of butter lettuce.
http://whitneybond.com/2013/04/24/caribbean-mango-avocado-ahi-lettuce-wraps/

Strawberry Ricotta Salad

Grilled Chicken Strawberry Summer Salad

This salad is the first of 3 new low-sodium recipes I’ll be adding to Little Leopard Book in the next 24 hours!

Grilled Chicken Spinach Strawberry Ricotta Salad

Why the surge of new low sodium dishes you ask? Because I’ve been asked to host a low sodium cooking demonstration and segment on San Diego 6 News tomorrow morning!

This will be the first live cooking demo for myself and Little Leopard Book and I could not be more excited! ¬†If you’re in San Diego, tune in at 8:20 AM. ¬†If you’re elsewhere in the world, look for a link to the video on our Facebook page tomorrow afternoon!

You can also follow me on Instagram and Twitter for live updates leading up to the segment tomorrow morning!

Now on to this delicious salad recipe!

Strawberry Spinach Salad

In addition to being low sodium, the news station asked that the dishes I prepare be easy to make, consist of only a few ingredients and require no cooking. My mind immediately went to a fresh, summer salad!

Strawberry Salad with Lemon Vinaigrette

Most of the sodium in a salad comes from the cheese and the salad dressing. The first step in creating a salad low in sodium is making your own salad dressing. The dressing I created for this recipe contains only 5 mg of sodium per cup. ¬†Compare that to a light Italian dressing purchased in the bottle which is 380 mg for 2 tablespoons and you’re saving some serious sodium intake!

Ricotta cheese, as well as mozzarella cheese are the lowest in sodium of all cheeses, so I sprinkled that on top to give the salad a little creaminess. ¬†The entire salad contains only 140 mg of sodium, making it a delicious low sodium choice for a scrumptious lunch or fantastic side dish at summer BBQ’s!

Strawberry Ricotta Salad Ingredients

Ingredients

  • 2 cups spinach
  • 1/4 cup strawberries (stems removed and sliced)
  • 1/4 cup blueberries
  • 1/4 cup pecans
  • 1 tomato
  • 1/4 cup ricotta cheese (crumbled)

Lemon Vinaigrette Salad Dressing Ingredients

Lemon Vinaigrette Salad Dressing

  • 1/2 cup balsamic vinegar
  • 1 lemon (zested and juiced)
  • 1/2 tsp black pepper
  • 1/2 cup¬†olive oil

Begin by whisking the balsamic vinegar, lemon juice, zest, and black pepper together. Next, add the olive oil while whisking well to combine.

Lemon Vinaigrette Salad Dressing

Next, add the spinach to a large bowl, then add the strawberries, blueberries and pecans. Top with the crumbled ricotta cheese.

Spinach Strawberry Ricotta Salad

Serve with 1/4 cup of the salad dressing and reserve the rest.  This salad dressing will keep in the refrigerator for up to 2 weeks.

Spinach Strawberry Ricotta Salad

I decided to add a little protein with a sliced piece of Lemon Rosemary Basil Grilled Chicken.

Grilled Chicken Strawberry Ricotta Spinach Salad

Leave out the steak seasoning in my recipe for Lemon Grilled Chicken and one chicken breast only adds 70 mg of sodium to the salad, keeping it at approximately 200 mg of sodium total.

The recommended intake of sodium is around 2,000 mg per day, but can vary based on age, gender, height and weight.

Grilled Chicken Strawberry Ricotta Salad

Leave off the cheese and this recipe is also paleo!

Grilled Chicken Strawberry Blueberry Summer Salad

Grilled Chicken Strawberry Pecan Salad

♣ Vegetarian Option: This recipe is vegetarian without the chicken.

‚ô¶ Gluten Free Option: This recipe is gluten-free.

‚ô† Paleo Option: Omit the ricotta cheese to make this recipe paleo.

Strawberry Ricotta Salad

Prep Time: 10 minutes

Serving Size: 1 (as meal) 2 (as side or appetizer)

Strawberry Ricotta Salad

Ingredients

  • 2 cups spinach
  • 1/4 cup strawberries (stems removed and sliced)
  • 1/4 cup blueberries
  • 1/4 cup pecans
  • 1 tomato
  • 1/4 cup ricotta cheese (crumbled)
  • Lemon Vinaigrette Salad Dressing
  • 1/2 cup balsamic vinegar
  • 1 lemon (zested and juiced)
  • 1/2 tsp black pepper
  • 1/2 cup Enzo Meyer Lemon Olive Oil

Instructions

  1. Begin by whisking the balsamic vinegar, lemon juice, zest, and black pepper together.
  2. Next, add the olive oil while whisking well to combine.
  3. Add the spinach to a large bowl, then add the strawberries, blueberries and pecans.
  4. Top with the crumbled ricotta cheese.
  5. Serve with 1/4 cup of the salad dressing and reserve the rest.
http://whitneybond.com/2013/04/24/strawberry-ricotta-salad/