Showing You How To Give Up Sodium Without Giving Up Your Life
Low Sodium Cooking - Issue 9, Number 9 - Christmas Cookies9 - Christmas Cookies
Issue 10, Number 1
This week's recipes:
- Cranberry Sauce Muffins
- Stuffed Pork Chops
- Ketchup
- Potato Rolls
- Tomato Soup
- Apple Cranberry Pie
- Cranberry Orange Relish
Please feel free to forward this newsletter to anyone who may
have an interest.
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Hello to all our regulars and welcome to the new subscribers.
This issue was put together post-Thanksgiving and then not sent out
because I wanted to do the cookie recipes in time for the holidays.
The rolls, pie and relish were part of our Thanksgiving menu this year,
but they could be used for any meal. The muffins are a great way to
use up leftover cranberry sauce, which always seems to be the last
thing left in the refrigerator here. I bet some of you still have some
left from Christmas. (I know I do and I may make another batch of
muffins this weekend.)
These recipes are also available online in Microsoft Word format at
http://www.lowsodiumcooking.com/free/Recipes010110.doc
Enjoy.
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Cranberry Sauce Muffins
A good use for leftover cranberry sauce and great tasting too.
1 1/2 c Flour
1/2 c Sugar
2 t Sodium Free Baking Powder
1/2 t Cinnamon
1/2 t Ginger
1/2 c Unsalted Butter
1 Egg
1/2 c Cranberry Sauce,Whole Berry
1/2 c Orange Juice
Stir together dry ingredients. Cut in butter until mixture resembles
crumbs. Combine egg, cranberry sauce and juice. Add to dry
ingredients and stir until just mixed. Spoon into greased or paper
lined muffin tins. Bake at 400 for 19 to 20 minutes.
Yield: 12 Servings
Per Serving:
187 Calories
2 g Protein
8 g Total Fat
5 g Saturated Fat
0 g Polyunsaturated Fat
2 g Monounsaturated Fat
26 g Carbohydrates
0.6 g Fiber
12 mg Sodium
133 mg Potassium
41 mg Cholesterol
====================
Stuffed Pork Chops
These were a big heat for Sunday dinner a few weeks ago, even with
people who said they didn't usually like pork. They could also be baked
or pan fried.
In a saucepan, saute onion in butter until soft. Add orange juice and
bread cubes and mix well. Cut a pocket in each chop, leaving about 1/2
inch intact around 3 sides. Stuff bread mixture into chops, sealing
opening with a toothpick. Grill over medium heat, turning occasionally
until done.
Yield: 4 Servings
Per Serving:
196 Calories
22 g Protein
8 g Total Fat
3 g Saturated Fat
1 g Polyunsaturated Fat
3 g Monounsaturated Fat
8 g Carbohydrates
0.6 g Fiber
57 mg Sodium
428 mg Potassium
71 mg Cholesterol
====================
Ketchup
Subscriber John sent me this recipe. He has trouble finding no salt
added ketchup (or catsup) where he lives and developed this low sodium
variation of the South Beach Diet ketchup. He uses the Splenda they
recommend, but you could also use regular sugar.
12 oz No Salt Added Tomato Paste
12 oz Water
6 oz White Vinegar
5 t Sugar
1 t Onion Powder
1/8 t Cloves,Or Cumin
Mix it all together and blend.
Yield: 60 Servings
Per Serving:
7 Calories
0 g Protein
0 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
0 g Monounsaturated Fat
1 g Carbohydrates
0.2 g Fiber
6 mg Sodium
60 mg Potassium
0 mg Cholesterol
====================
Potato Rolls
We made these for Thanksgiving. They turned out tender and flavorful
(and the leftovers were just right for a small turkey sandwich for
lunch).
1/2 c Prepared Mashed Potatoes
1/4 c Skim Milk
1/4 c Canola Oil
1 Egg
1/4 c Sugar
4 c Bread Flour
2 1/4 t Yeast
Place ingredients in bread machine in order specified by manufacturer.
Process on dough cycle. When done, remove from bread machine pan and
punch down. Separate into 15 balls. Place rolls in 12x17 baking pan
or on cookie sheet. Cover with towel and allow to rise until doubled,
about 1/2 hour. Bake at 350 until golden brown, about 20 minutes.
Yield: 15 Servings
Per Serving:
195 Calories
5 g Protein
5 g Total Fat
1 g Saturated Fat
1 g Polyunsaturated Fat
3 g Monounsaturated Fat
32 g Carbohydrates
1.1 g Fiber
10 mg Sodium
81 mg Potassium
15 mg Cholesterol
====================
Tomato Soup
This makes a nice soup with a little more flavor than the typical
canned ones. Vary the consistency by changing the amount of water or
leave it our completely for a condensed tomato soup you can use in
recipes.
1/2 c Onion,Chopped
1/2 t Garlic,Minced
1/2 c Celery,Chopped
1/4 t Red Pepper Flakes
2 T Olive Oil
4 c No Salt Added Tomatoes
1/2 c Water
Saute the onion, garlic, celery and pepper flakes in the oil until
softened. Add the tomatoes and water, bring to a boil and simmer until
vegetables are soft, about 20 minutes. Puree in a blender or food
processor.
Yield: 4 Servings
Per Serving:
111 Calories
2 g Protein
7 g Total Fat
1 g Saturated Fat
1 g Polyunsaturated Fat
5 g Monounsaturated Fat
12 g Carbohydrates
3 g Fiber
43 mg Sodium
517 mg Potassium
0 mg Cholesterol
====================
Apple Cranberry Pie
This pie is based on a tart recipe I found. The almond paste adds a
nice flavor. My wife said it was the best apple pie she'd ever had,
but maybe she was just being nice. It's not low in calories, so make
the slices small. I think we actually got about 12 servings out of it.
Use the low sodium pie crust recipe on the web site.
1 Pie Crust,Unbaked
7 oz Almond Paste
1 c Fresh Cranberries
5 c Apples,Peeled And Sliced
1/4 c Sugar
1 t Cinnamon
1/2 c Rolled Oats
1/2 c Flour
1/2 c Brown Sugar
6 T Unsalted Butter
1/4 c Sliced Almonds
Preheat oven to 375. Flatten almond paste to an 8 inch circle with a
rolling pin. Place in bottom of unbaked pie crust. Combine cranberries,
apples, sugar and 1/2 teaspoon of the cinnamon. Pour on top of almond
paste. In a small bowl, combine oats, flour, brown sugar and remaining
cinnamon. Cut in butter until crumbs form. Top pie with crumb
mixture. Bake until crust is golden brown and fruit in tender, about
50-0 minutes. Top with almond slices during last 5 minutes of baking.
Yield: 8 Servings
Per Serving:
494 Calories
7 g Protein
26 g Total Fat
8 g Saturated Fat
4 g Polyunsaturated Fat
12 g Monounsaturated Fat
16 g Carbohydrates
4.9 g Fiber
13 mg Sodium
275 mg Potassium
24 mg Cholesterol
====================
Cranberry Orange Relish
Ocean Spray used to make Cran-Orange and Cran-Raspberry relishes, but
we haven't been able to find them the last few years. So we decided to
make our own.
12 oz Fresh Cranberries
8 oz Mandarin Oranges
1 c Sugar
1 c Orange Juice
Wash and drain cranberries. Drain oranges, reserving liquid. Roughly
chop oranges. Add enough orange juice to make 1 cup. Bring juice and
sugar to boil. Add cranberries. Return to boil, then reduce heat and
simmer until all cranberries have popped. Remove from heat, stir in
orange sections and chill.
Yield: 12 Servings
Per Serving:
94 Calories
0 g Protein
0 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
0 g Monounsaturated Fat
24 g Carbohydrates
1.5 g Fiber
2 mg Sodium
89 mg Potassium
0 mg Cholesterol
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Publisher's Ranting
Hope everyone had as great a holiday season as we did. We had a white
Christmas, picking up about 18 inches the weekend before. It did tend
to make holiday preparations a little more hectic, since we were to
Thursday before we could get out without a 4 wheel drive and there were
more people wanting to get out than vehicles. But in the end,
everything worked out perfectly, as it always seems to do, and we had a
great family Christmas.
I have three books available now, so depending on the focus of your
diet, you should check out some or all of them. They all should be
available at your larger local book stores. If you want to buy from
Amazon, the links are:
"500 Low Cholesterol Recipes"
http://www.amazon.com/exec/obidos/ASIN/1592333966/lowsodiumcook-20
"500 Low Sodium Recipes"
http://www.amazon.com/exec/obidos/ASIN/1592332773/lowsodiumcook-20
500 High Fiber Recipes
http://www.amazon.com/exec/obidos/ASIN/1592334083/lowsodiumcook-20
'til next time,
Dick
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Quote of the Week
Youth is when you're allowed to stay up late on New Year's Eve. Middle
age is when you're forced to.
- Bill Vaughn
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Administrative Stuff
Today's Low Sodium Cooking was created while listening to
Rascal Flatts.
Have a wonderful and healthy week and we'll talk to you again
soon.
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is". While I make every effort to ensure accuracy, I cannot
guarantee nor make any claims that the nutritional values, where
provided, are accurate or that each recipe is appropriate for
everyone.
In no event shall LowSodiumCooking.com be liable for damages of
any kind, due to the use of recipes and information provided in
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It is your responsibility to decide if the recipes and
information are suitable for your personal diet. When in doubt
please seek the advice of your physician or health care
provider.
Dick Logue
Webmaster, http://www.LowSodiumCooking.com
To contract me:
mailto:Dick@LowSodiumCooking.com
(301) 934-0543
(301) 751-9769