Low Sodium Salisbury "Steak" with Mushroom Sauce: Gone healthy DASH style

Salisbury "Steak" with mushroom sauce 

A classic recipe... usually from those frozen TV dinners! Very popular in the 60's served over mash potatoes and gravy.
It was invented by a colleague, an American physician, Dr. J. H. Salisbury. He was an early proponent of a low-carbohydrate diet for weight loss.
Now a days, if you buy them frozen or already prepared... it comes with a combination of  ground beef and pork and tons of salt.
Here is a simple but yet delicious way of enjoying this recipe in a way that is healthy and good for you!


INGREDIENTS ( Serves 2)

1 serving= 1 patty ( 4oz ground beef) + 2 tablespoon of gravy = 141.6mg of salt

For the patties:
8oz of ground beef ( 95% lean, 5% fat)
Dash of dried oregano leafs
1/2 teaspoon of onion powder
1 teaspoon of garlic powder
1/2 teaspoon of dried parsley flakes
1/2 tablespoon of plain breadcrumbs
1/4 teaspoon of Worcestershire sauce
1 tablespoon of all purpose flour
3 seconds of PAM spray
Dash of black pepper and No Salt (if allowed by you physician)



For the sauce/gravy
1 cup of sliced mushrooms ( use any that you like)
1/4 cup of diced onion
1/2 tablespoon of onion powder
1/2 tablespoon of garlic powder
1/2 tablespoon of dried parsley flakes
1/4 teaspoon of Worcestershire sauce
1 tablespoon of balsamic vinegar
1 teaspoon of low sodium ketchup
1/4 teaspoon of ground mustard
1/4 cup of water
3 seconds of PAM spray



PREPARATION


In a large bowl, combine the ingredients for the patties except the PAM and the flour.
Mix well. Divide into 2 (4oz) patties. Each patty should be oval in size and no more than 1/2 inch thick. Let them chill in the refrigerator while you prepare the rest of the ingredients for the sauce/gravy.

In a non-stick skillet, heat over medium-high and spray 3 seconds of PAM. Next, add the onion, the mushrooms, the onion powder, the garlic powder, the parsley and the Worcestershire sauce. Cook for 3-5 min or until the mushrooms just change color. Remove from the skillet and set it aside.
Just before cooking the patties, take them out of the refrigerator and sprinkle them around with the flour (this would help the patties brown and for a delicious thicker gravy). Then, add 3 seconds of PAM to the skillet again. Cook for 3 minutes in each side. Next, add the mixture of mushrooms that was cook previously to the skillet where the patties are cooking and then add the balsamic vinegar, the ketchup, ground mustard and the water. Mix the sauce. Lower the temperature to medium heat. Cover and let it simmer for 15 min or until internal temperature of the patties reach 160F.

Serve over white rice or potatoes.

ENJOY!

Salisbury Steak with rice

 

ONION SOUP: low sodium, very tasty

Onion soup is one of my favorite soup of all time. Is sweet and hearty. I love it a la gratinee. But if you order it at a restaurant you would probably going to eat more than half the amount of salt in a day.
Being on DASH doesn't mean that you have to miss out of all the things that you use to eat ... It only means that you have to pick better options to cook them now.
Is a great recipe with few ingredients and tons of deliciousness... that I promise you if you are an onion fan you are going to love this recipe.



INGREDIENTS (FEEDS 2)

Total salt per serving ( 1 serving of soup = 2 cups)
     1 serving of soup = 176.25 mg of salt// if you add fresh mozzarella= 281.25mg of salt

1 big yellow onion, cut into thin slices
1 dry bay leaf
1 clove of garlic, minced
Dash of black pepper and No Salt ( important because chloride is needed to soften the onions)
4 cups of low sodium chicken or beef or vegetable stock
           ( preferably Pacific Natural Foods, Organic, Free Range Chicken broth low sodium
            1 cup = 80mg of sodium or 3% of the daily value)
1/4 teaspoon of Worcestershire sauce (avoid if you are vegan, it contains anchovies)
3 seconds of PAM spray


PREPARATION

In medium to large saucepan add 3 seconds of PAM and then over medium-low heat sweat the onions with the bay leaf, No salt and pepper for about 30 min until caramelize or golden brown. During this time if you notice that the onions are very dry add from time to time (usually every 5min) a splash of your stock ( it going to probably take around 118mL for the entire onions to become caramelize). This would help the onions cook and it will avoid them to burn.

Then, add the garlic and let them cook for another 5 min.
Next, add the rest of the stock and crank up the heat to medium-high until it boils. Then lower the heat to medium and let it simmer for 40 min or until it reduces to half. Fish out the bay leaf.
Serve over an oven resistant bowls with a toasted piece of bread ( equal to one carb in DASH) or croutons made of whole wheat pita and 1 oz of fresh mozzarella and let the stand under the broiler for 2min or until cheese is melted and golden brown.
Enjoy!!!

DASH: TZATZIKI SAUCE / CUCUMBER YOGURT DIP

tzatziki sauce with a twist

Tzatziki sauce is delicious as a side for gyros and kabobs. Makes a tangy salad dressing. Great as a marinate for meat. Wonderful as a dip for chips, raw vegetables, falafel and pita squares.

Main ingredient: Greek yogurt!! Tip:  choose greek yogurt instead of sour cream because it is minimally processed, an excellent source of calcium and protein ( twice the amount of protein as regular american yogurt) and NO FAT at all.

DASH diet based in a 2000 cal/day recommends between 2-3 diary servings a day. This recipe is great because it just contain 1 cup of yogurt that is equal to 1 serving of diary and almost 2 serving of vegetables. Feeds so many people or even great for several servings.... so added it to so many thing as you imagination let you!



INGREDIENTS (feeds 3-4persons)

1 medium size cucumber, seeded, chopped in very small squares
1 cup of non fat plain greek yogurt, Chobani  0% fat
1 garlic clove, minced finely
1/2 tablespoon of white wine vinegar
1/2 tablespoon of freshly squeezed lime
1/2 teaspoon of dried dill or 1 teaspoon of fresh chopped dill (optional)
1 teaspoon of garlic powder (gives taste without the spice of an extra raw garlic)
1 teaspoon of extra virgin olive oil or even garlic flavored olive oil
1 tablespoon of finely chopped yellow onion (adds an extra layer of flavor)
Dash of black pepper and No Salt ( if allowed by your doctor if not avoid)


PREPARATION

Leave the cucumber skin, it adds fiber and color to the sauce. But you could also remove the skin if you don't like it; the dip will still taste fabulous either way.

In a bowl, mix all the ingredients together. Cover and let it chill for 1-2 hours before serving. The more it chills the better the flavors will blend.

Enjoy!

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DASH: TABOULE SALAD

Taboule is a great vegetarian salad. Great with turkey kabobs and pitas. 

Bulgur wheat is an excellent source of whole-grain and fiber. Also is a great low fat ingredient and high in iron. 

You are able to buy it in almost every grocery stores in the U.S.

taboule salad: low sodium, low fat, high in fiber

INGREDIENTS ( Feeds 4-6 persons)

2 1/2 tbsp of bulgur wheat, parboiled and dried
2/3 cup of boiled water
1 large bunch of parsley (curled or flat-leaf), chopped
1 tbsp of fresh lemon juice
1 whole ripe tomato, chopped in squares
1/2 medium chopped onion
1 garlic clove, minced
1 cucumber, seeded and chopped in small squares
4-5 mint leafs finely chopped (optional)
4 teaspoon of extra virgin olive oil
Dash of black pepper and No Salt ( if allowed by our doctor)
Lettuce (optional)

PREPARATION

In a medium bowl combine the wheat and the hot water. Next, cover it and let it stand in the refrigerator over night.
In the morning, drain the excess water form the wheat and combine the rest of the ingredients. Mix well and let it marinate for 2-3 hours in the refrigerator before serving. Toss well before serving.
Suggestions: Serve on a bed of lettuce.

Enjoy!!

DASH friendly products: sugars

Remember moderation, moderation, moderation is the key in everything and it also applies to the use of sugars in your daily diet. Even artificial sweeteners have a daily recommendation quantity. 

The Mayo Clinic couldn't said it better : " Get informed and look beyond the hype. While artificial sweeteners and sugar substitutes may help with weight management, they aren't a magic bullet and should be used only in moderation. Just because a food is marketed as sugar-free doesn't mean it's free of calories. If you eat too many sugar-free foods, you can still gain weight if they have other ingredients that contain calories. And remember that processed foods, which often contain sugar substitutes, generally don't offer the same health benefits as do whole foods, such as fruits and vegetables. " 

FOR SUGARS:

1) Demerara sugar is unrefined cane sugar. Doesn't have any added molasses. As it is barely processed. It is excellent for sweetening teas and coffee. 

2) Agave Nectar: low-glycemic sweetener and dont spike sugar levels

3) Raw organic honey: just be careful because it contains small amounts of botulism toxins. So if you suffer from some immunodeficiency disease, please avoid.

Avoid: 

Artificial sweeteners and high fructose corn syrup because both have been linked with the incidence of diabetes. Their sweetening power is at least 100 times more intense than regular sugar.

Artificial sweeteners have a possible association with the appearance of cancer. But yet only in certain studies and on animals. They are still FDA approved. 

In addition, artificial sweeteners are also associated with non alcoholic fatty liver. It bypasses the normal digestive stages and are immediately taken into the liver. The liver basically shuts down all other metabolic processes, including metabolizing fat, to contend with the sweetener. So the fats in the liver are not properly processed and released- without being fully metabolized- so they attach themselves to the liver.

DASH: CHEESE AND VEGETABLES FRITTATA/ FRITTATA DE QUESO Y VEGETALES

DASH cheese and vegetable frittata

DASH recipe Cheese and Vegetables Frittata

DASH recipe

CHEESE AND VEGETABLES FRITTATA





Frittata de queso y vegetales bajo el regimen DASH

Deliciosa!




Frittata is just the italian take on an omelette. Yeah egg! Even though you are on a life-changing/eating-changing energy on your new DASH diet that doesn't mean that you should never eat eggs anymore. If you explore different frittata recipes you notice that most of them are made with way to many eggs and that is not good.
The most delicious thing of preparing frittata  is being able to use it as a yummy vehicle for adding so many different ingredients as your imagination likes. Be spontaneous and explore. This recipe is with cheese, corn and peas but you could make it a meal by itself ...just add a cooked and chopped potato, cheese and vegetables and of course avoid the portion of rice that comes in the picture... and voila ... deliciousness in a plate!
Moderation, moderation, moderation and I like to say portion, portion, portion is the key for success in everything even if you already have a healthy lifestyle and for these recipe.. stick to 1 egg per person.
So back to business... which is the best egg? Eggs are very nutritious and delicious. You just have to recognize which type of eggs is the best for you. Be critical! Interesting enough...  Not all eggs are created equal. Yes, they all come from hen but, and here comes the BUT not all hen all the same. A happy hen is a happy egg. So chose and support sustainable ways of growing and feeding hens. Chose vegetarian fed hens and organic. Remember that the egg yolk contains plenty of vitamins like A,D and E. Always plan your meals ahead so you are able to enjoy a whole egg once a week. But I just stick to eating 1 whole egg a week and if you enjoy egg a lot you could eat instead 2 egg whites because 2 egg white is equal to 1 protein exchange.


INGREDIENTS ( FEEDS 2)

2 whole organic eggs
1/2 cup of a mix of frozen yellow corn and peas, already thawed
1/4 cup of chopped onion
2 garlic cloves finely chopped ( use as much as you like)
1/4 cup of chopped green onion
1/2 teaspoon of onion powder
1/2 teaspoon of garlic powder (optional)
1 teaspoon of nonfat milk
Dash of pepper and a dash of No Salt ( if allowed by your doctor if not omit)
1/4 teaspoon of ground coriander
1/4 teaspoon of ground cumin
1/4 cup of shredded mozzarella cheese ( from part skim milk)
1 oz of gouda cheese ( if you don't like it or don't have it around just double the portion of the mozzarella)
PAM spray
Preferable a cast-iron skillet if not don't panic because you can also do it over a non-stick skillet (read preparation for details)

PREPARATION

Heat a skillet over medium heat and spray 2 seconds of PAM. Add the onion, the peas and corn and cook until onions are translucent (usually 5-7min). While that is cooking.... in a bowl, whisk the eggs with the teaspoon of milk, No salt and pepper until the eggs are even in color. Set aside.
Then add the garlic, the onion powder, garlic powder, the coriander and the cumin to the skillet; mix and cook for another 2 minutes. Next, level the vegetable mixture in the skillet and add slowly and evenly the whisked eggs until every vegetable is covered. You could move around the skillet so everything gets covered. Let it cook for 2-3 min.
Put the oven over broil.
Here comes the tricky part, if you have a cast iron skillet you could do the entire recipe in that but if you are like me and only have non-stick skillets... don't panic... Just heat the oven over broil and let the oven's door open and just slightly put the skillet under the broiler while you are controlling the handle ( wear an oven mitten all the time)  for 1 -2 min ( Do not put the entire thing in the oven because the plastic handle will melt).

If you have a cast-iron skillet just stick it to the oven until cheese is melted and golden brown (2-3min)

That time will be enough for the cheese to melt and the edges to turn slightly golden brown.
Garnish with the green onion.
Enjoy it with white rice and diced tomatoes. :)


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Frittata es una deliciosa manera de comer huevo. Esta receta es sencilla de hacer y nutritiva ya que es muy similar al omelette.

Estar bajo el regimen DASH no significa que nunca mas vas a poder comer huevo. La clave para disfrutar del huevo es la moderación y reconoger cuales son las porciones adecuadas para cada platillo a preparar. Te recomiendo que consumas un huevo entero a la semana y si deseas aun mas.... nada mas utiliza las claras ( 2 claras de huevo equivalen a 1 proteina en DASH). El huevo, especialmente la yema, es un ingrediente rico en nutrientes y vitaminas como la Vit A, D y E.

Escoge siempre consumir productos orgánicos y libres de antibióticos.

.
INGREDIENTES (PARA 2 PERSONAS)


2 huevos organicos
1/2 taza de maiz y petit pois congelados, dejar descongelar y utilizar a temperatura ambiente
1/4 taza de cebolla cortada en pedacitos
2 dientes de ajo cortados finamente ( puede no utilizar o puede usar cuantos dientes de ajo quiera)
1/4 taza de cebollin cortado finamente
1/2 cucharadita de cebolla en polvo
1/2 cucharadita de ajo en polvo (optional)
1 cucharadita de leche sin grasa
Una pizca de pimienta y del producto No Salt ( sustituto de sal, solo si su medico se lo recomienda)
1/4 cucharadita de culantro en polvo
1/4 cucharadita de comino en polvo
1/4 de taza de queso mozzarella en polvo ( ojala de leche 2% o menos)
1 oz de queso gouda ( si no tiene o no le gusta, solo duplique la dosis de queso mozzarella)
PAM spray
Utilizar preferiblemente un sarten de hierro si no tiene puede aun utilizar un sarten de teflon... seguir leyendo las instrucciones para mas informacion

PREPARACION

Caliente un sarten sobre fuego medio y agregue dos segundos de PAM spray. Luego agregue la cebolla  y los vegetales y cocine haste que la cebolla quede translucida (usualemente 5-7min). Mientras tanto en un recipiente bata el huevo, la cucharadita de leche descremada, el No Sal y la pimienta hasta que este todo bien incorporado. Deje de lado.
Luego a la cebolla cocida y los vegetales, agregele el ajo y las especies. Mezcle bien y deje cocinar por otros 2 min ( cuide que no se le queme el ajo). Cuando eso esta listo, agregele a esa preparacion lentamente el huevo batido de manera pareja hasta que todos los vegetales esten cubiertos de huevo. Puede levantar el sarten y moverlo hacia los lados con cuidado hasta que todo este cubierto. Deje cocinar por 2-3 min (siempre sobre fuego moderado).
Caliente el horno en broil.
Si utilizo un sarten de hierro coloque todo en el horno por2-3min o hasta que el queso este derretido y los bordes esten doratitos.

Si utilizo un sarten de teflon.... abre la puerta del horno y utilizando un guante para horno coloque el sarten debajo de la rejilla del horno por 1-2 min. Nunca coloque un sarten de teflon directo en el horno porque las agaraderras tienen a ser de plastico y este se derrite.

Puede acompanar con arroz blanco y ensalada de tomate. Provecho!

DASH: PIZZA GOES EXTRA HEALTHY: MARGHERITA STYLE

Multigrain low sodium meatless pizza

My husband loves PIZZA. He could eat pizza for breakfast, lunch, dinner and as a snack in one day. So when you are in a "diet" you should be able to reinvent an unhealthy family favorite recipe into a delicious, nutritious and low sodium mouthwatering dish. I promise you that you would never call again for delivery or even go out for pizza anymore.

INGREDIENTS ( FEEDS 2-3 persons) :)

12 inch multi grain thin pizza pie crust Mamma Mary's ( really good deal, low sodium of all brands per piece)
1 cup of tomato sauce Muir Glen Organic No salt added
10 large garlic cloves chopped ( or as much as you like)
1  teaspoon of dried oregano (total)
1 teaspoon of dried basil (total)
Dash of No Salt ( if allowed by your doctor) and black pepper
1/4 cup of part skim milk mozzarella shredded cheese
1.5 oz of fresh mozzarella cheese
1 big red and ripe tomato, cut thinly
12 leaf of fresh basil, chopped
2 teaspoon of good quality extra virgin olive oil
2 teaspoon of onion powder (total)
2 teaspoon of garlic powder (total)
PAM spray

PREPARATION

Preheat the oven to 425 F.

Heat over medium-high a medium size saucepan. Spray 2 seconds of PAM. Add the garlic. Cook for 3 min or until golden brown. Next add the tomato sauce, 1/2 teaspoon of basil and oregano and as well 1 teaspoon of onion powder and garlic powder. Let simmer for 8-10 min over medium-low heat.

In a pizza pan, spray evenly PAM until covered. Put the pizza pie crust. Spray the pizza pie crust with PAM. Sprinkle on top the pie crust 1 teaspoon of onion powder and garlic powder. Stick it into the oven for 4 min. Remove from the oven. Add evenly the 2/3 of the tomato sauce over the pie crust even over the edges.  Set aside the other 1/3 of the sauce for dipping. Then add around the pie crust the tomato slices. Sprinkle the rest of 1/2 teaspoon of dried oregano and basil over the tomatoes. Stick back to the oven for 5 min.

Next remove from the oven and add first the shredded mozzarella around the tomato slices and then add the fresh mozzarella on top of the tomato slices. Stick back to the oven for 3 min. Then change the oven temperature to broil and let it cook for 2-3 min or until edges and cheese are turning slightly brown.
Remove from the oven. Let it rest for 2-3 min. At last add the fresh basil and drizzle the 2 teaspoon of the extra virgin olive oil over the entire pizza. Cut into slices. Remember the reserved tomato sauce for dipping. ENJOY!!

DASH: FRIED RICE/ JAMBALAYA SHRIMP

fried rice jambalaya shrimp

My own mix between a creole and Costa Rican recipe... is delicious and very tasty recipe. Many use previously chilled leftover white rice but I don't. I like flavoring the rice instead of using plain white rice because it adds deep flavor. 

The key for great fried rice is to let the heat of the pan make its wonder, spread out the rice and just leave it alone for some time. Also cook ingredients separately as well.

 Hope you enjoy the recipe!



INGREDIENTS / PREPARATION ( FEEDS 2)


FIRST THE RICE:

1 cup of Riceland parboiled long grain rice uncooked
1/4 cup of chopped yellow onion
2 cloves of garlic, chopped
1/4 teaspoon of garlic powder
1/4 teaspoon of paprika
1/4 teaspoon of onion powder
1/4 teaspoon of achiote/annatto ( if you cannot find it, use instead tumeric)
1 dash of cayenne ( as much as you like)
1/2 teaspoon of tomato paste
1 cup of low sodium seafood stock
1 cup of water
2 second PAM spray


DO NOT WASH THE RICE.
Heat a medium size saucepan over medium- high heat. Spray for 2 seconds the PAM. Then add the onions, the achiote, the garlic, the spices and the tomato paste. Let it cook until onions are translucent. Next add the rice and let it cook for 2 minutes. Then add the water and stock. Stir for 1 minute or so and ....
DONT MESS WITH IT ANY MORE...
Let it simmer until 2/3 of the water is evaporated. And then cover the saucepan with a lid.
Reduce heat to low and let it cook for 20 min.
DONT PEEK NO MATTER WHAT....
Then remove the lid. Let the steam evaporate. Let it stand still for 5 min or so. Remove it from the heat. Then fluff with a fork.
Set aside.

SECOND THE SHRIMP:

8 onz of medium-small raw shrimp, shelled and deveined
Dash of No salt ( if allowed by your doctor)
5 drops of hot sauce
1 teaspoon of unsalted butter
1 teaspoon of lime juice
1/4 teaspoon of paprika
1/4 teaspoon lemon-pepper (no-salt added)


In a bowl, toss the shrimp with the No Salt, the paprika,the lemon-pepper and the hot sauce. Heat a non-stick pan over medium-high heat. Add the butter and then the shrimp with the lime juice. Cook each side for less than 1 minute ( until it turns slightly pink and dont let them curled) . Remove from heat. Set aside.


THIRD FOR THE SOFRITO:

1/2 cup of chopped yellow onion
1/4 cup of green or red bell pepper
2 garlic cloves, chopped
1/2 teaspoon of achiote
1/4 teaspoon of lemon-pepper (no salt)
1/2 cup of mix thawed yellow corn and peas
1 teaspoon of dried parsley
1 teaspoon of tomato paste
1 cup of chopped fresh cilantro
2 tablespoons of chopped green onion
2 second spray of PAM


In the same non-stick pan that you just cooked the shrimp. Spray PAM again. Add the onion, the bell peppers, the achiote and the tomato paste mix and cooked until onions are translucent ( 4 min). Then add the garlic, the lemon-pepper and the parsley. Cooked for 2 min. Add the entire amount of rice to the non-stick pan, mix and let it stand still for 2 min. Then mix. Let stand for 3 min. ( repeat this for 10 min in total). At last add the shrimp and cook for 2 min.


Serve and add as much cilantro and green onion as you like as a garnish.

Enjoy!!

DASH: SOPA AZTECA MADE EASY AND LOW SODIUM

EASY AND DELICIOUS    !!

LOW IN SODIUM

HEALTHY!!!

RECIPE ( feeds two)

For the stock:

10 onz boneless skinless chicken breast

1/2 small onion

1/2 green bell pepper 

1/4 cup of chopped flat leaf parsley

dash of no salt (if allowed by your doctor) 

dash of pepper

3 cups of water

1 cup of organic free range low sodium chicken broth, Pacific Natural Foods

For the sofrito:

1 big tomato chopped

1/2 cup of chopped yellow onion

1/4 cup of chopped green bell pepper

5 cloves of garlic, chopped

1 teaspoon of hot sauce

2 cups of tomato sauce Muir Glen Organic No salt 

2 teaspoons of good tomato paste

1/2 teaspoon of ground cumin

2 teaspoon of onion powder

2 second PAM spray

Sides:

1 cup of chopped cilantro

1/2 cup of low sodium mozzarella

4 soft corn tortillas Mission Extra Thin, cut in strips

2 slices of avocado (optional)

PREPARATION 

For the stock: In a large saucepan add the chicken, the water, the chicken broth, half the onion, and the rest of the ingredients and let it simmer over medium heat for 30-40 min until internal chicken breast temperature is 165F. Let the chicken rest and until you are able to handle it with your hands. Then shredded all of it and put it on the side. For the broth strain it and set aside.

In the same saucepan ( without the broth) spray for 2 seconds with the PAM spray and then saute the onions and the green bell pepper until soft. Then add the tomato, the garlic, the onion powder, the ground cumin and the tomato paste and let it cook in medium heat for 5-8 min. Next add the tomato sauce, the broth and the hot sauce. Let it simmer for 20 min. Finally add the shredded chicken to the soup and let it simmer for 5 min.

While the soup simmers the last 5 min. Broil the tortilla chips for 2 min or until they are golden brown.

Serve it in a nice bowl. Add as much cilantro as you like. Add 1/4 cup of cheese in each bowl and the tortilla chips... Enjoy!!!

HEALTHY ONION DIP WITH PITA CHIPS

Super easy fast recipe is delicious and nutritious. Is made with non fat greek yogurt and simple ingredients. Everyone will enjoy this recipe and will be asking for more.

INGREDIENTS ( FOR 2)

1 cup of Non fat greek yogurt

1/4 cup of small diced onion

1/4 cup of diced green onion

2 tablespoon of diced chives (optional)

1 teaspoon of garlic powder

1 teaspoon of onion powder

1 dash of cayenne pepper ( add as much as you like)

1 dash of black pepper (add as much as you like)

1 tablespoon of non fat milk

1/2 tablespoon of low fat mayo ( optional)

1 whole wheat pita ( look for less than 10% of salt requirements, recommended brand is Toufayan)

PREPARATION

Mix all the ingredients in a bowl except the pita. Chill in the refrigerator ( the better is chilled, the better the taste).

Dice pita in wedges or squares as you preferred. You could add extra flavor (sprinkle cayenne pepper or chipotle pepper for extra heat). Broil, 5-7 inches from the heat, until golden brown. 

Serve and enjoy.

:)