Recipe of the Month
LOW SODIUM RECIPES
Turkey with Rosemary
SODIUM CONTENT: 66 mg
1 pound turkey tenderloins
1 T olive oil
1 clove garlic, minced
1 T chopped fresh rosemary
1/2 t freshly ground black pepper
1 t fresh lemon juice
1/4 c low-sodium chicken broth
1 T white table wine
Preheat oven to 350 degrees. Rinse turkey and pat dry. Set aside.
Place olive oil, garlic, rosemary, pepper and lemon juice in shallow pan and shir until well mixed. Dip tenderloins in mixture until well coated. Place on a baking pan and bake 10 minutes. Turn and bake another 5 to 10 minutes, or until done.
Remove and slice tenderloins against grain. Place slices on warm serving platter.
Place broth and wine in a skillet over medium-high heat. Cook 2 to 3 minutes. Remove from heat and pour over turkey slices. Serve immediately.
Spicy Marinated Vegetables
SODIUM CONTENT: 27 mg
1/2 c julienned yellow onion
1 1/2 c diced raw broccoli
1 1/2 c diced raw cauliflower
1 c sliced yellow squash
1 c sliced carrots
1/2 c red wine vinegar
2 T olive oil
1 t garlic powder
1/2 t cayenne pepper
Combine vegetables in a large glass or ceramic bowl. In another bowl, mix remaining ingredients. Pour over vegetables and stir to mix thoroughly. Cover and refrigerate 6 to 8 hours. Serve cold.
No Salt Barbecue Sauce
Makes 3 cups
1 tb Vegetable oil
1 Sm Onion, coarsely chopped
2 c No-salt tomato sauce
1/2 c Light molasses
1/4 c Cider vinegar
1/4 c Dijon mustard
1 1/2 t Fresh lemon juice
1 t Liquid smoke
1 t Garlic powder
1/2 t Cayenne pepper
1/4 t Tabasco
3 pn Allspice
Heat oil is a heavy medium skillet over med-high heat.
Add onion and cook until translucent, stirring occasionally. This should take about 8 minutes. Add all remaining ingredients and simmer until thickened, about 15 minutes. Stir frequently.
SODIUM CONTENT: 111 mg per serving
1 4 to 4 1/2 lb. chicken
1/2 t. freshly ground pepper
2 T. vegetable oil
1 medium red onion, chopped
2 cloves garlic, minced
1 large fresh tomato, peeled and chopped or 1 c. no-salt canned tomatoes
1/2 lb. fresh mushrooms, sliced
1/2 c. low-sodium chicken broth
Preheat oven to 350 degrees. Lightly spray a 9×13 inch baking dish with vegetable oil spray.
Rinse chicken and cut into serving pieces. Remove skin and visible fat. Sprinkle with pepper. Place oil in a large nonstick skillet over medium-high heat. Add chicken and brown lightly on all sides. Remove chicken to prepared baking dish.
Place onion and garlic in skillet and saute until soft. Add tomatoes, mushrooms and chicken broth and cook about 5 minutes. Pour mixture over chicken.
Place in oven and bake 30–40 minutes, or until chicken is done.
June - Summertime, and the living is easy!
Seasoned Sunflower Seeds
A packet of shelled sunflower seeds makes a convenient snack, but they are loaded with salt! Try personalizing unsalted seeds with paprika and cumin, or cinnamon and sugar.
Toss plain seeds with olive oil, spread on a baking sheet, sprinkle with seasonings and bake at 350 degrees for 10 minutes.
1/4 cup sunflower seeds gives 55 percent of the recommended allowance of thaimine. They are also rich in folate and pathothenic acid - B-complex vitamins.
They are also the number one food source of vitamin E which has been shown to alleviate seasonal allergy symptoms within five days. That’s because this powerful antioxidant neutralizes inflammatory free radicals in the body, dampening susceptibility to allergic reactions.
Sunflower seeds also reduce LDL (bad) cholesterol. They have 270 mg phytosterols per cup.
Just 1/2 cup sunflower seeds provides 413 mg of trypophan and 255 mg magnesium, nutrients that can ease discomfort of PMS.
May - Enjoying the flowers!
Makes 1 1/2 cups. Serves 18
Sodium Content: 16 mg per 1 tablespoon serving
1 cup plain nonfat yogurt
2 T low-fat sour cream
2 t dried dill weed
1 t prepared mustard
1/2 t sugar
1/4 t black pepper
1/2 t fresh lemon juice
Place all ingredients in a small bowl. Stir to mix thoroughly. Cover and refrigerate. Serve cold as an accompaniment for hot or chilled fish. May also be used as a dipt for raw vegetables or as a dressing for sliced cucumbers.
April - Hurray for Spring!
1 mango, peeled and sliced (see Tip)
1. Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.
2. Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.
NUTRITION INFORMATION: Per serving: 2 mg sodium; 167 mg potassium. Nutrition bonus: Vitamin C (50% daily value), Vitamin A (15% dv).
TIP: Cutting a Mango:
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.
March - winds a’blowin
Low Sodium Bread
1 1/8 cups of warm water
1 Tablespoon olive oil
3 cups flour
2 teaspoons yeast
Place all ingredients in order listed in bread machine. Select crust color and 1 1/2 lb. loaf size and the machine does the rest. This is great bread and salt free. (Try adding a couple teaspoons of italian seasoning or other herbs to spice it up a little!)
February - another cold month
Danís Everything but the Kitchen Sink Bean Soup
Ĺ bag of dry 15 bean soup beans
2 stalks celery chopped
1 medium onion chopped
2 cloves of garlic diced
2 bay leaves
Ĺ green pepper diced
Ĺ sweet red pepper diced
1 cup of chopped thick, carrots
3 peeled potatoes in chunks
Ĺ cup of dry barley
ľ cup of catsup
1 Tsp yellow mustard
2 Tsp of brown sugar
1 cup of frozen corn
ľ t of red hot pepper flakes or more
1t ground ginger
1t ground cloves
2 Tsp olive oil
Ĺ smoked red pepper, optional
2 Tsp of apple cider vinegar
Your Choice Here!
2 cups of diced ham, even better if you have the ham bone!
6 skinless chicken thighs diced and save bones to add to soup
2 skinless and boneless chicken breasts diced
Or no meat
In your Favorite Soup Pot! Add and heat olive oil, onions, bay leaves, peppers, dry pepper flakes, garlic, carrots, on medium heat until the onion is transparent or also most soft.
Add meat or no meat that is the question! Donít forget the bones! Stir everything until it is all coated, add washed and drained dry beans. Add 4–6 cups of water, depending on the size of your pot, to cover everything about 3 inches . Bring to rapid boil, reduce heat and cover and continue to simmer strong, about 45–60 minutes.
Add: Catsup, mustard, brown sugar, apple cider vinegar, ginger, cloves, barley, corn, and potatoes and reduce to slow simmer with the lid on, stirring occasionally. Remove lid after 45 minutes and simmer and stir rest of the day or until you are ready to eat! Donít forget the hard bread! GREAT THE NEXT DAY!
Remove Bones Before Serving! Serves 4–6 Hearty Eaters!
January - Have a great New Year!
Creamy Asparagus Soup
Soup is always good on a cold day. For this recipe you can substitute
broccoli for the asparagus.
SODIUM CONTENT: 71 mg in a 1 1/2 cup serving (recipe serves 6)
2 cups potatoes, peeled and diced
1/2 pound fresh asparagus, cut into 1/4-inch pieces
1/2 cup chopped onion
2 stalks celery, chopped
4 cups water
2 tablespoons butter (unsalted butter is even better)
1/2 cup whole-wheat (whole-meal) flour
1 1/2 cups fat-free milk
Lemon zest, to taste
Cracked black pepper, to taste
In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.
In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.
December - Happy Holidays
Almond Pistachio Crisps
This little cracker will go great at any holiday get together.
SODIUM CONTENT: 38 mg per cracker
44 rich rectangle crackers
1/2 cup unsalted butter
1/2 cup sugar
2 tsp vanilla
1 1/2 cup slivered almonds
1 1/2 cup pistachio nuts, coarsely chopped
Line 15×10×1 baking pan with foil. Arrange crackers, side-by-side, in a single layer in prepared pan.
In a small saucepan, melt butter over medium heat. Add sugar, cook and stir until sugar dissolves. Bring to boiling, stirring constantly. Boil gently, uncovered for two minutes. Remove from heat. Stir in vanilla. Immediately drizzle mixture evenly over crackers. Sprinkle crackers with nuts.
Bake 300 degrees 10–15 minutes or until lightly browned. Remove from oven.
Immediately cut between crackers with a sharp, narrow knife. Transfer crackers to wire racks, cool.
To store: Place crackers in airtight container. Cover and store at room temperature up to three days or freeze up to one month.
November - Happy Thanksgiving!
Sweet Potato Pie
This delicious treat will make a sweet potato lover out of you. With a firm, creamy texture and flaky crust, you might never bother with pumpkin pie again! Serves 12.
SODIUM CONTENT: 33.8 mg per serving
1 1/2 c. all-purpose flour
2 T. sugar
2 T. unsalted butter
2 T. vegetable shortening
3–4 T. cold water
1 1-lb. can sweet potatoes or 2 1/2 c. cooked sweet potato, peeled and cut into chunks
4 T. (1/2 stick) unsalted butter, melted
1 c. sugar
2 T. Grandma’s original unsulphured molasses (sold in many supermarkets nationwide and online)
1/2 c. milk
1 t. pure vanilla extract
1 t. ground cinnamon
1/4 t. ground nutmeg
1/4 t. ground allspice
Preheat oven to 350 degrees. Get out a standard 9-inch pie pan and set aside.
To make the crust, measure the flour and sugar into a mixing bowl, then whisk to combine. Add the butter and shortening, then using your hands, work them into the dry mixture until you have a soft dry crumb. Add 3 T. water and incorporate using your hands. If the dough is still too dry, add additional water 1/2 teaspoon at a time. Once a solid dough has formed, flour your countertop and place the dough on the counter. Flour your rolling pin and slowly begin to roll out the dough, adding a light dusting of flour to dough and pin as needed. Roll dough out to a round of about 1/8 inch thickness. Ever so gently, lift the dough from the counter and move it to your pie plate or pan. Gently mend cracks by filling with dough and pressing gently. Use a sharp knife to go around pan edge and trim off excess. Crimp edge of dough as desired. Set aside.
To make the filling, place sweet potatoes and melted butter into a food processor or blender and puree well. Add the sugar, molasses and milk and pulse to combine. Add the eggs, one at a time, pulsing between additions. Finally add the vanilla and spices and pulse to combine. Pour the filling into the pie crust and smooth top. Place pie pan onto a baking sheet (to catch any drips) and place pan on middle rack in preheated oven. Bake until firm, about 1 hour. Remove from oven and place on a wire rack to cool. Cool before cutting and serving.