Showing You How To Give Up Sodium Without Giving Up Your Life
Low Sodium Cooking - Issue 8, Number 2
This week's recipes:
- Mexican Beans
- Chocolate Bread
- Roast Beef Hash
- Egg-Less Tofu Mayonnaise
- Wine Mustard
- Cabbage Beef Soup
- Beer Batter Bread
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.
I'm hoping it finally spring in the weather as well as the
calendar. Things have been hopeful here lately, with temperatures
rising and bulbs and tree blooming.
Most of our recipes in this issue were submitted by your fellow
subscribers. Enjoy.
These recipes are also available online in Microsoft Word format
at http://www.lowsodiumcooking.com/free/Recipes020808.doc
Enjoy.
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Mexican Beans
This recipe gives you beans similar to the canned "Mexi-beans".
You can use it in recipes that call for them, as a starter for
chili, or the way we had them for lunch, just spooned over rice
with a little dollop of salsa on top.
8 oz Kidney Beans
6 c Water
2 T Vinegar
1/2 t Garlic Powder
1 t Onion Powder
1 T Chili Powder
Rinse the beans and place in a large pot with the water. Bring to
a boil and cook 2 minutes. Remove from heat and let stand for an
hour. Return to heat, add vinegar and spices and simmer until
beans are tender, 1 to 1 1/2 hours. Add water or low sodium
chicken broth if the beans get too dry.
Yield: 4 Servings
Per Serving:
199 Calories
14 g Protein
1 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
0 g Monounsaturated Fat
36 g Carbohydrates
14.8 g Fiber
40 mg Sodium
850 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
2.5 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
======================
Chocolate Bread
Nancy sent me a recipe for chocolate bread that she'd found online
and asked if it could be made lower in sodium. I did a little
reworking, changed the quantities to fit in a bread machine and
came up with this. It is sweet and tasty, almost better as a
dessert than for breakfast.
1 c plus 2 T Water
3 c Bread Flour
1/2 c Sugar
1/4 c Cocoa
2/3 c Semisweet Chocolate
1 3/4 t Yeast
Place ingredients in bread machine in order specified by
manufacturer. Process on white bread cycle.
Yield: 12 Servings
Per Serving:
207 Calories
5 g Protein
4 g Total Fat
2 g Saturated Fat
0 g Polyunsaturated Fat
1 g Monounsaturated Fat
40 g Carbohydrates
2.1 g Fiber
2 mg Sodium
107 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
1.5 Starch
0 Fruit
0 Milk
0.5 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0.5 Fat
======================
Roast Beef Hash
We made this one night recently for dinner, using part of a
leftover smoked beef roast. You could also use any other beef
roast or pot roast.
1 lb Roast Beef,Cooked And Chopped
1 Potato,Peeled And Diced
1 Onion,Chopped
1/2 c Green Bell Peppers,Chopped
1/4 c Celery,Chopped
1 T Dry Mustard
1 T Garlic Powder
1/4 T Thyme
3/4 c Low Sodium Beef Broth
Combine all ingredients and pack into a well greased baking pan.
Cover with foil and bake at 375 degree F for 45 minutes. Uncover,
turn oven to broil and brown top.
Yield: 3 Servings
Per Serving:
503 Calories
44 g Protein
23 g Total Fat
9 g Saturated Fat
1 g Polyunsaturated Fat
10 g Monounsaturated Fat
28 g Carbohydrates
3.4 g Fiber
146 mg Sodium
1072 mg Potassium
121 mg Cholesterol
Diabetic Exchanges
1 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
1 Vegetable
6 Lean Meat
0 Very Lean Meat
1 Fat
======================
Egg-Less Tofu Mayonnaise
We've had several variations of tofu mayonnaise over the years,
but I like the flavor of this one that Kaye sent me recently the
best. Maybe it's the sesame oil
1/2 lb tofu
2 1/2 T vinegar,Or Lemon Juice
1 t Dijon Mustard
1/4 c Olive Oil
1 t honey
1/8 t sesame oil
Drain tofu for 20-30 minutes by pressing between two clean dry
cotton towels, putting a weight on top, to extract as much
moisture from tofu as possible. Crumble tofu with a fork. Put
one-fourth of the tofu in a blender with the vinegar/lemon juice
and mustard. Blend together until smooth, stopping to scrape
sides of the container whenever necessary. Gradually add the rest
of the tofu and blend well. Keep blender going and gradually add
the oil. Stop sometimes to scrape the sides of the container. Add
honey and sesame oil and blend well. Store Tofu Mayonnaise in the
refrigerator. Best to use it within one week.
Yield: 16 Servings
Per Serving:
37 Calories
1 g Protein
4 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
3 g Monounsaturated Fat
1 g Carbohydrates
0 g Fiber
16 mg Sodium
12 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
1 Fat
======================
Wine Mustard
ANother condiment recipe sent in by a reader, in this case Judith.
This makes a very nice mustard that can be used in place of Dijon
mustard, cutting the sodium greatly.
3/4 c Sugar
3/4 c dry mustard
1/2 c distilled white vinegar
1/2 c dry white wine
3 eggs ,beaten
In the top of a double boiler, whisk together sugar, mustard,
vinegar, wine, and eggs. Cook over simmering water, whisking
constantly, for 8 minutes, or until thick. Allow to cool in
refrigerator. Store in sealed containers in refrigerator for up to
2 months.
Yield: 12 Servings
Per Serving:
92 Calories
3 g Protein
2 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
1 g Monounsaturated Fat
14 g Carbohydrates
0.1 g Fiber
21 mg Sodium
66 mg Potassium
61 mg Cholesterol
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0.5 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
1 Fat
======================
Cabbage Beef Soup
Boyd sent in this recipe. His version was already low in sodium,
but I dug out the Mexican beans recipe and used that in place of
the canned beans he was using, reducing it even further.
1/2 lb Lean ground beef
1/2 Onion,Chopped
1 c Cole Slaw Mix,Or Shredded Cabbage
1 cn No Salt Added Tomatoes
2 c Mexican Beans
1 c Water
Break beef up into fine pieces and brown with the chopped onion
and slaw mix or cabbage until the vegetable become clear and not
scorched.
Add canned tomatoes and beans and water. Bring to boil and simmer
10 minutes to blend the flavors.
Yield: 5 Servings
Per Serving:
212 Calories
18 g Protein
8 g Total Fat
3 g Saturated Fat
0 g Polyunsaturated Fat
3 g Monounsaturated Fat
18 g Carbohydrates
7.1 g Fiber
38 mg Sodium
490 mg Potassium
37 mg Cholesterol
Diabetic Exchanges
1 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
3.5 Vegetable
1 Lean Meat
0 Very Lean Meat
1 Fat
======================
Beer Batter Bread
This is the world's easiest bread recipe, sent in by Terri. The
beer provides the yeast to leaven the bread. You can add herbs or
spices to flavor it any way you wish.
3 c flour
12 oz Beer
3 T Sugar
Spray a loaf pan with non-stick vegetable oil spray. Mix
ingredients together. Pour ingredients into pan. Bake at 350
degrees for approximately 40 minutes.
Yield: 10 Servings
Per Serving:
151 Calories
4 g Protein
0 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
0 g Monounsaturated Fat
32 g Carbohydrates
1 g Fiber
1 mg Sodium
40 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
2 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
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Publisher's Ranting
I've discovered a new line of soup mixes from Cooke Tavern Soups.
They make 11 varieties, all without salt. You can make them with
meat or vegetarian. And the best part is they are GOOD! We've had
the Corn Chowder, Barn Raising Vegetable and Fireside Supper Bean
so far and all were excellent. They aren't cheap at $8 per mix,
but they make a lot of soup, 12 to 16 servings. We had the bean
as the main part of dinner for two of us twice, I had it for lunch
two more days and I froze two more lunch sized servings. They can
be purchased online at http://www.cooketavernsoups.com/product.htm
I had a request from a subscriber in the United Kingdom for
information about places to purchase low sodium items. I couldn't
find much searching online. If any of you are familiar with that
part of the world and can pass any helpful information along, I'd
appreciate it.
I was recently contacted by the webmaster of a website you might
find useful, http://riceway.com/. The focus is on the Rice diet,
which is low in sodium. Lots of good resources.
You can still get your very own copy of my "500 Low Sodium
Recipes" cookbook. I had reports of it being available places
like Borders, Barnes and Noble and Costco, or you can get it from
Amazon.com here:
http://www.amazon.com/exec/obidos/ASIN/1592332773/lowsodiumcook-20
'til next time,
Dick
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Quote of the Week
It's spring fever.... You don't quite know what it is you DO want,
but it just fairly makes your heart ache, you want it so!
- Mark Twain
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Today's Low Sodium Cooking was created while listening to John
Denver.
Have a wonderful and healthy week and we'll talk to you again
soon.
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All recipes and information provided in the Low Sodium Cooking
newsletter and posted on LowSodiumCooking.com are provided "as
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.
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
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Dick Logue
Webmaster, http://www.LowSodiumCooking.com
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