No Soy, No Salt - Soy Sauce

My husband recently has been having problems with high blood pressure. Also, he was having heart arrhythmia symptoms several times a week. After doing some research I realized it was time to reduce the sodium in his diet. Although, I don't feel that diet alone is the only change he needed since we both eat most of the same foods. A regular exercise routine was also needed, which I do. He lead such a sentry lifestyle that I use to think of him as a sloth. Thankfully that has changed and he has started using a treadmill on a regular basis. I'm hoping he will start lifting weights too. Since its so good for bone health. Its estimated that 1 in 6 men get osteoporosis.

I tried 3 other no salt, soy sauce recipes on line before I found this one. It's not as strong tasting as soy sauce but the flavor is pretty darn close.  This gem of a recipe comes from Hacking Salt. I don't like to promote a website that is not vegan but he does have important information on living on a low sodium diet. I also have to give him credit for coming up with such a great recipe!

I have made some changes to his original recipe. I double the recipe. Only use 1/2 the amount of liquid smoke because I felt using more would be too over powering. Added just a little less of the ginger. Of course I did not add the beef stock. You could use vegetable stock if you want to make this a low sodium soy sauce instead of just a no salt one. I left it out because this way I would be able to use as much as I needed without worrying about the salt amount creeping up.

2 large cap Portobello mushroom
or 8 baby bellos, stems and ribs removed, finely chopped
clove garlic, minced

cup water
Tbsp balsamic vinegar 
Tbsp toasted sesame
Tbsp liquid smoke (Wright's brand that is sodium free)
tsp molasses
3/4 tsp ground ginger
1/2 tsp cayenne pepper

In a medium saucepan or skillet, saute the mushrooms and garlic in the oil over medium high heat for 6 minutes, watch to make sure you don't burn the garlic. Add the rest of the ingredients and bring to a simmer. Allow the mixture to simmer for 8 minutes then reduce heat to low. With a slotted spoon, remove the mushrooms and garlic, and place them into a strainer or cheesecloth, where you can press or squeeze as much juice as possible from the mushrooms and garlic back into the sauce. Increase the heat to medium and allow the sauce to reduce by 1/4 (about another 6 minutes). 

Store in small containers in the freezer. I use 1/4 cup and 2 tablespoon measurements.

Kale Caesar

Tried this salad a few months ago and I have been eating it almost everyday since. The dressing is just so addictive! It came from my favorite food blog...Hot For Food. They use it on their Vegan Chop Salad. Only changes I made was removing the parsley and dill then adding some coriander powder. I renamed it Caesar dressing because my friends said that's what it tastes like. I don't actually have this salad with vegan bacon bits or croutons. I just added them to the ingredient list for those wanting to make a more tradition Caesar Salad. I keep it simple - just kale, chopped cucumbers and green onions.

I know Hot for Food has 2 Caesar dressings on their blog. One that's made with tofu and the other with cashews. That's why I like this dressing its not made with either. Its great for people with a sensitively to soy and don't get me started on how expensive cashews are. I don't even look at recipes now that call for them. 

red kale, chopped into ribbons or shreds
juice from 1/2 a small lemon or lime juice 
pinch of sea salt

romaine lettuce, chopped or mixed greens
cucumber, chopped
green onions, chopped
tofu or coconut bacon bits
croutons, gluten free
Caesar dressing (recipe below)

In a large bowl add kale. Sprinkle lemon juice and salt over kale. Massage them into the kale. Let sit for 15 minutes until the kale has softened and wilted (this process removes the bitterness from the kale).

In the meantime you can make the dressing. Add rest of the salad ingredients to the large bowl with the kale, add some dressing and mix well. You will have left over dressing, store in fridge up to 7 days.

Caesar Dressing

1/2 cup olive oil (or any light tasting oil not extra virgin olive oil)
1/3 cup water
1/4 cup nutritional yeast*
1/4 cup hemp hearts*
2 Tbsp apple cider vinegar
1 tsp onion powder
1/4 tsp coriander powder
1/4 tsp sea salt

Combine all the dressing ingredients in blender or food processor until smooth. Refrigerate until ready to assemble salad.


*You can buy hemp hearts and nutritional yeast at most supermarkets or
at health food stores. I keep both of them in the freezer. 

I buy the PC brand hemp hearts, 800g for $15.00 at Fontinos supermarket. Saw Manitoba brand hemp hearts, 454g for $13.99 at a health food store. So don't over pay for them, shop around because health food stores might not be your best option. You can also buy Bob's Red Mill brand nutritional yeast at Fontinos supermarket. 

Spicy Tofu or Tempeh

This is one of my favorite recipes. Now more people can enjoy this yummy recipe! Even though my husband has a sensitivity to soy he doesn't have a problem with Tempeh. Tempeh is made with soy but it's fermented which makes it more digestible. I still prefer the tofu version but my guy does enjoy the tempeh version. I have posted this recipe before but its being reposted because I have now made several changes to it ....a tempeh option, if using tofu you can also used extra firm tofu instead of the original firm tofu which eliminates having to press it and green beans are now add to it. I also, had a hard time finding a sweet chili sauce that was gluten free so at the bottom of this recipe you can find out how to make your own. Don't have a new picture of this recipe so I'm using the original one. You'll just have imagine green beans have been added to it.

1/4 cup sweet chili sauce*
1/4 cup soy sauce (gluten free)
1 Tbsp garlic, minced
2 tsp sesame oil
2 tsp red pepper flakes
1 package extra firm tofu, cut into 1 inch cubes*
OR 1 package tempeh, add to boiling water, simmer 15 minutes, let cool. Cut into cubes
1/4 cup cornstarch
1 to 2 cups green beans, frozen, thawed
1/3 cup scallions, chopped

rice, cooked
garnish - toasted sesame seeds

Mix the chili sauce, soy sauce, garlic, sesame oil, red pepper flakes together in a small bowl. Set aside.

Place cornstarch in a bowl with a lid and add tofu or tempeh cubes, toss to coat.

Heat 2 Tbsp oil in a wok or frying pan over medium-high heat. When hot, add the tofu or tempeh cubes. Cook until golden on both sides. Add sauce, green beans and scallions. Let the sauce simmer down for a minute or two. Plate over rice and the garnish with sesame seeds and some scallions. 

*Firm tofu package is larger than tempeh. So you'll need to add less green beans...1 cup is good. Add 2 cups green beans when using the tempeh. Tempeh is available in health food stores and some supermarkets.

Sweet Chili Sauce

1 cup can of tomato sauce
2 Tbsp tomato paste
2 Tbsp light brown sugar (Redpath brand is vegan)
juice of 1/2 a lemon
1/4 tsp dry mustard
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp chili powder
couple dashes of Worcestershire sauce (gluten free and vegan)

Whisk ingredients together until thoroughly mixed. Refrigerate several hours before using. Keeps fresh for a week in the fridge. Freeze in 1/4 cup amounts so you will have it ready for the next time you make this recipe.
older post