One of my favorite New Years traditions is a southern meal complete with lucky black eyed peas.
I’m not one for resolutions or superstitions, but this comfort meal is my best way to welcome in the New Year. You can reduce a normally salty plate with a few key salt swaps while keeping all the familiar flavors intact.
Sugar and Spice Ham is Nice
The centerpiece is ham. Always. Not much is needed here, just some fresh orange juice, brown sugar, and whole cloves. Heat and eat knowing this will also be the chunk of sodium for the plate. Lower sodium hams are available in some stores and you can also look for a smoked ham versus cured. Leftover ham makes for great protein for soups, especially split pea.
Lucky Black Eyed Peas
Delicious year round, black eyed peas are clutch on NYD. This high fiber and protein side dish is also perfect on its own. Packed with flavors and textures, salt swaps of dried beans instead of canned and low sodium bacon with homemade veggie stock help balance out the plate.
Collard Greens FTW
Full of vitamins and minerals, collards should be on the dinner plate rotation year round. The trick is not overcooking the greens and building flavors with low sodium bacon, onions and garlic. Leverage some of the vegetable stock from the peas to finish with an added flavor punch.
Mac & Cheese(y)
Recipes abound, whether baked or the Instant pot. Keep the sodium low by not salting the pasta knowing the cheese and toasted breadcrumbs will deliver the added salt.
Corn(y) Bread Muffins
There’s simply no substitute for Jiffy cornbread mix. Inexpensive, filling, and bursting with flavor. I like to add creamed corn, which finding a low/no sodium can is almost impossible. Instead, mix a can of no salt kernel corn in an immersion or traditional blender, adding a touch of cream to thicken up. You can also add the drained corn directly as is. And one muffin never hurt anyone.
Don’t forget the hot sauce, but use sparingly as most contain lots of salt. A few shakes will complete the plate.
Happy New Year!!!
Salt Swaps:
- Low sodium bacon helps bring the salt down while maintaining the fat and flavor
- Dried black eyed peas in place of canned removes all the added salt, even more than rinsing canned beans.
- Unsalted stock (or water if necessary) adds flavor depth without adding sodium.
- No salt canned corn (or any vegetable) keeps the health benefits while reducing all that added salt
