What’s your go-to appetizer for a spontaneous get together? In our house it is…or was, crostini, that is until Don’s sodium restrictions required a closer look at how much bread we consumed. Believe it or not, bread is quite high in sodium – one slice contains anywhere from 160 milligrams to over 360 milligrams, depending on brand and type. We had always focused on the amount of fiber and whole grain ingredients, without much thought to sodium content and were surprised at how much sodium there is in a single slice of bread or one bun.
When you consider the amount of baking soda, baking powder and salt, as a flavor enhancer and a preservative, that goes into bread and baked goods it makes sense. It’s just not something we had given much attention. So, we either make our own yeast bread because it requires no baking soda or baking powder (go ahead, check the labels and calculate the sodium content – the serving size is 1/8 of a teaspoon!), or buy low-sodium bread like those from Ezekial and Oasis , or the lower-sodium whole grain sourdough bread from our favorite bakery, Baguetier.
Bonus: This tasty alternative to crostini is also gluten-free! Try them with a variety of savory toppings, the cheese of your choice and chutney, salsa, or pesto. I used goat cheese because – you guessed it – it’s lower in sodium than most cheeses, but the salty flavor of feta would balance the sweetness of the sweet potato wonderfully. The also fit in nicely with October Unprocessed. Remember me mentioning this challenge on October 1st? The month is nearing an end and over 6,000 people have taken the challenge put forth by Andrew Wilder over at Eating Rules. Today, my post on Naturally Delicious #UnProcessed Sodium Substitutes is featured. Check out the many recipes and informative, thought-provoking articles that others have contributed throughout the month.
- 1 large sweet potato or garnet yam, cut into ½ inch slices
- (choose a sweet potato that is relatively uniform in diameter)
- 1 tablespoon avocado oil
- ½ teaspoon Bourbon Smoked Paprika*
- ½ cup No-Salt added canned black beans, drained
- ½ cup goat cheese crumbles
- ¼ cup pepitas (pumpkin seeds), toasted
- Garnish: fresh cilantro leaves (optional)
- Preheat oven to 400 degrees F.
- Slice the unpeeled sweet potato into ½ inch rounds. Line a cookie sheet with aluminum foil and spray with oil. Place the sweet potato slices on the cookie sheet. Mix the avocado oil and smoked paprika in a small ramekin and brush on the slices.
- Roast until browned not the bottom - about 30 to 35 minutes. Place the sweet potatoes on a platter or cooling rack. Turn the oven off. Sprinkle the pepitas on the cookie sheet and toast for 5 minutes in the oven after it cools down a bit.
- Sprinkle the sweet potato rounds with black beans, goat cheese, then the pepitas, and garnish with cilantro.
- Serve warm or at room temperature with salsa for topping.