March 17, 2015

Low-So Green Sauces


Pardon the interruption of Salt-Free Salt month. But I though, it being St. Patty’s day and all, I’d bring you something green. Well two things: First, my Low-So Spinach Sauce. And then, my Kale Pesto French Toast. They are both superhero condiments of edible proportions.

So let’s start with spinach.


I love this sauce not just for it’s velvety texture. Nor its tangy taste. Nor the fact that you can sneak in a whole load of vegetables into your next pasta, salad, or steak dinner.

What I love so much about this sauce (or dressing, depending on how you use it) is that it uses spinach. And spinach has a natural “salty” taste (clocking in 24mg sodium per cup). Which balances and boosts the sweet and sour flavors of the dressing without using the real stuff.

Isn’t that outstanding?

Here’s what’s also so great about this sauce: you can add and subtract ingredients depending on what you already have hiding in the fridge. Got basil? Throw it in. Have an avocado? That’ll do too. Forgot the spinach but grabbed the broccoli? Be my guest. Just blend, taste, and adjust as needed. And be sure to make some on Sunday to eat all week long on everything you make.

And remember the high sodium vegetables you use (like artichokes, celery, chard, carrots, and beets, and yes, kale) the more “salty” flavor you’ll get.

So I guess we talk about salt-free saltiness after all. Lucky us.

Crunchy Cornmeal Broccoli IMG_0597

And if you’re looking for more green goodies to make tonight, try this bunch of broccoli-filled dishes. Crunchy Cornmeal Broccoli. Low-So Broccoli Tater-Tots. Broccoli Crusted Fish Sticks. And of course, Broccoli Breadcrumbs. Or of course, some Kale Pesto French Toast. For good measure.



  • 2 cups spinach, raw
  • 1/4 cup olive oil
  • 1/4 cup Greek yogurt
  • 1 to 2 Tbsp apple cider vinegar
  • 1 clove garlic, peeled
  • 1 green onion, end trimmed and roughly copped


Place all of the ingredients into a food processor or blender and blend until smooth. Serve as is or slightly warmed. Keep in air-tight container in the fridge for up to one week.


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Kale Pesto (makes 1/3 cup)

  • 1/2 cup chopped kale
  • 1/4  cup fresh basil leaves
  • 1 clove garlic, peeled
  • 1/2 cup walnuts
  • 1/2 cup olive oil
  • 1 tablespoon orange juice

Green French Toast

  • 1/4  cup  kale pesto
  • 1/4 cup milk
  • 2 eggs
  • 2 tablespoons butter (divided into 4 pieces)
  • 4 slices no-salt-added bread

In a food processor or blender, blend all the pesto ingredients until smooth and creamy. Add extra orange juice and water as needed for your desired pesto texture.

In a medium-sized bowl, whisk the kale pesto with milk and eggs until well combined. Add bread and let it soak, 2 minutes per side.

Heat 1/2 tablespoon of butter in a medium skillet over medium-high heat. Place once slice of bread (shaking to remove excess egg) in the pan and fry until you see the egg white set, about 3 to 4 minutes. Flip and continue cooking on the other side, another 3 to 4 minutes. Remove to a plate and cover with foil to keep warm. Repeat with remaining slices. Top with leftover pesto before enjoying.

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