Get the Salt Out (51 page)
Authors: C.N.S. Ph.D. Ann Louise Gittleman
T.L.T. (TEMPEH, LETTUCE, AND TOMATO)SANDWICH
2 tablespoons Braggs Liquid Amino Acids [see tip 64].
or
reduced-sodium tamari [see tip 63]
1 tablespoon light or dark sesame oil
2 teaspoons salt-free herbal blend (for excellent results, use The Spice Hunter’s Natural Mesquite Seasoning)
1 package soy-rice tempeh, cut into 18 slices (see Note, below)
6 to 12 teaspoons low-sodium natural mayonnaise (1 to 2 teaspoons per sandwich) (optional)
12 slices French Meadow Bakery spelt sourdough bread, lightly toasted,
or
other low-sodium, whole grain bread
1 large ripe tomato, thinly sliced
12 red leaf lettuce leaves
In a shallow dish, combine 3 tablespoons of water, Braggs Liquid Amino Acids or reduced-sodium tamari, sesame oil, and salt-free seasoning to make the marinade. Place the cut tempeh in the marinade for about 5 minutes.
Heat a nonstick skillet over medium heat arrange the tempeh in the skillet, and brown each side for 3 to 4 minutes, turning once. When the tempeh is cooked, place 3 slices on each sandwich.
Spread the mayonnaise on the bread, if using, and top with tomato slices, lettuce leaves, and a second piece of bread.
Makes 6 sandwiches.
NOTE:
Tempeh packages may vary. If you buy a package that contains 2 small pieces of tempeh rather than 1 large piece, cut each half into 12 slices and use 4 slices on each sandwich.
317Carefully read the labels on condiments
and choose the ones that best meet your needs. If your diet is based mainly on natural foods, you probably can afford some salty seasonings, but be sure to choose brands that contain sea salt instead of those that contain refined salt. If your diet still contains too much salt (as most American diets do), buy the lowest-sodium condiments you can find. The best condiments that fit that description can be found in health food stores. They are:
318Spectrum Lite Canola Mayonnaise,
with 60 milligrams of sodium per tablespoon (compared to Hellman’s or Best Foods, which both have 80 milligrams per tablespoon).
One Salt Shaker.
319Westbrae Unsweetened Un-Ketchup,
with 60 milligrams of sodium per tablespoon. (This is a great improvement over Heinz, which contains 190 milligrams of sodium—over 300 percent more—per tablespoon.) Robbies Ketchup is even lower in sodium, with 10 milligrams per tablespoon.
One Salt Shaker.
320Any Mr. Spice sauce.
They are all sodium-free. (See tip 289.)
One Salt Shaker.
321Westbrae Natural No-Salt-Added Stoneground Mustard or Kozlowski Farms Gourmet Mustard,
which are both sodium-free. (By comparison, French’s Yellow Mustard and Grey Poupon Dijon Mustard contain 55 milligrams and 120 milligrams per tablespoon, respectively.) Mustard is so naturally pungent that many of my clients say they hardly notice any difference between salted and salt-free mustard.
One Salt Shaker.
322Try a dab of cheese-free or low-sodium pesto sauce.
Melissa Diane Smith tells me this is her favorite condiment to use on turkey or grilled chicken sandwiches. Use the Basil Pesto in tip 291 or a ready-to-use brand, such as Rising Sun Farm. This company makes an entire line of low-sodium pesto sauces, including a Pesto for Garlic Lovers that is free of cheese and contains only 24 milligrams of sodium per tablespoon. Look for Rising Sun Farm in upscale markets or health food stores, or call 1-800-888-0795 to find a store near you that carries it.
One Salt Shaker.
323Add a spoonful of Instant Horseradish Sauce
from tip 293 to any sandwich. This condiment is particularly tasty on roast beef on rye.
One Salt Shaker.