Free The Everyday DASH Diet Cookbook by Marla Heller

come from salty ocean water.

 
    Shrimp, Mango, and Black Bean Salad
    The striking good looks of this salad are a preview to its rich flavor. You could use steamed shrimp, but grilled (or broiled) shrimp somehow pair best with the mango and black beans. You should note that the actual sodium in the dish will be lower than shown here, because you will rinse and drain the beans, which will reduce the sodium by about 100 mg per serving.
    MAKES 4 SERVINGS
2 tablespoons olive oil, plus more in a pump sprayer
¾ pound large shrimp (16 to 20), peeled and deveined
2 tablespoons fresh lime juice
2 ripe mangoes, pitted, peeled, and cut into ½-inch dice (see here )
1 (15-ounce) can reduced-sodium black beans, drained and rinsed
½ jalapeño, seeded and minced
2 tablespoons finely chopped fresh cilantro or mint
2 tablespoons minced red onion
    Spray a large ridged grill pan with oil and heat over medium heat. Add the shrimp to the pan. (Or position a broiler rack about 4 inches from the source of heat and preheat the broiler. Spray the broiler rack with oil and spread the shrimp on the rack.) Cook, turning occasionally, until the shrimp are opaque throughout, 3 to 5 minutes. Refrigerate to cool completely, about 20 minutes.
    In a large serving bowl, whisk together the lime juice and the 2 tablespoons oil. Add the shrimp, mango, beans, jalapeño, cilantro, and onion and toss gently. Serve immediately.
    NUTRITIONAL ANALYSIS
    (1 serving) 213 calories, 18 g protein, 36 g carbohydrates, 2 g fat, 7 g fiber, 107 mg cholesterol, 679 mg sodium, 686 mg potassium. Food groups: 2½ ounces meat, 1 beans, 1 fruit, 1 fat.

 
    Watermelon, Basil, and Shrimp Salad
    Watermelon’s firm texture and refreshing flavor make it a natural for salads. This sophisticated and intriguing combination of ingredients is just the thing for a summer meal. It is best when served ice cold. As with most shrimp dishes, the majority of the sodium comes from the shrimp, so enjoy this as a special treat if you are watching your sodium intake.
    MAKES 4 SERVINGS
Olive oil in a pump sprayer
1 pound large shrimp (21 to 25), peeled and deveined
6 cups seedless watermelon cubes, cut into 1-inch squares, chilled
½ medium red onion, cut into thin half-moons
24 large basil leaves, cut into thin shreds (¼ cup packed)
1 recipe Lime Vinaigrette ( here )
    Spray a large nonstick skillet with oil and heat over medium-high heat. Add the shrimp and cook, stirring occasionally, until opaque throughout, about 3 minutes. Transfer to a plate and let cool. Cover and refrigerate until chilled, at least 1 hour.
    In a large serving bowl, mix the watermelon, onion, and basil. Add the shrimp and vinaigrette and toss gently. Serve chilled.
    NUTRITIONAL ANALYSIS
    (1 serving) 234 calories, 17 g protein, 23 g carbohydrates, 9 g fat, 2 g fiber, 143 mg cholesterol, 696 mg sodium, 466 mg potassium. Food groups: 2½ ounces meat, 1½ fruits, 1 fat.

 
    Tuna and Vegetable Salad
    Too often, tuna salad is nothing but tuna and loads of mayo. This recipe is crunchy with carrots and celery and has just enough light mayonnaise to hold it together, making it a versatile ingredient in sandwiches and with mixed greens to become a main-course salad. Use this tuna salad when you want an almost traditional sandwich filling.
    MAKES 2 SERVINGS
1 (5-ounce) can low-sodium tuna in water, drained
2 small celery ribs, finely diced
1 small carrot, shredded
1 small scallion, white part only, finely chopped
2 tablespoons light mayonnaise
2 teaspoons chopped fresh parsley or dill (optional)
    In a small bowl, mix all of the ingredients, including the parsley, if using. (The salad can be refrigerated in a covered container for up to 2 days.)
    NUTRITIONAL ANALYSIS
    (1 serving) 161 calories, 18 g protein, 6 g carbohydrates, 7 g fat, 2 g fiber, 35 mg cholesterol, 191 mg sodium, 403 mg potassium. Food groups: 2½ ounces meat, ½ vegetable.
Canned Tuna
For many years, canned tuna was notorious for its high sodium content. Now the major