Showing You How To Give Up Sodium Without Giving Up Your Life
Low Sodium Cooking - Issue 12, Number 1 - Winter Recipes
This week's recipes:
- Veggie White Pizza
- 100% Whole Wheat Bread
- Coney Island Chili
- Mexican Style Cornbread
- Mexican Beef Stew
- Shrimp In Tomato Cream Sauce
- Lemon Glazed Donuts
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.
These recipes were first published while we were snowed in early in
February, 2003. THere are several here that I definitely want to make that
we haven't had for a while. We've actually had a mild winter this year,
with almost no snow, although they are called for maybe an inch r today.
But even without the snow, these are the kinds of foods that are good for a
cold day. And probably for a warm day also, if that's the kind of weather
you are having.
These recipes are also available online in Microsoft Word format at
http://www.lowsodiumcooking.com/free/Recipes021112.doc
Enjoy.
=======================================
Veggie White Pizza
The cheese is the main ingredient adding sodium and fat to pizza, so you
need to limit it to less than Pizza Hut uses. Using fresh mozzarella also
holds the sodium down. And that means that you can have a good tasting
treat with some small amount of positive nutritional value.
------- Crust
1 1/2 t Yeast
1 3/4 c Bread Flour
3/4 c Water
1 T Honey
1 T Olive Oil
------- Sauce
1 1/2 c Skim Milk
3 T Flour
1/2 t Garlic Powder
1/2 t Onion Powder
1 t Italian Seasoning
------- Toppings
1 Tomato,Sliced
1 Green Bell Peppers,Cut In Rings
1/2 c Onion,Coarsely Chopped
1 c Broccoli Florets
1 c Fresh Mozzarella,Shredded
1/4 c Parmesan,Grated
Place ingredients in bread machine in order specified by manufacturer and
process on dough cycle. Turn out the dough onto a floured board. At this
point you may form the pizza, or refrigerate the dough for several hours,
well wrapped in plastic so it won't dry out. (Although a refrigerator rest
is not necessary, it makes the dough easier to handle. ) Stretch dough
into a 12-inch circle on a pizza pan or baking sheet. Bake at 400 degrees
until lightly browned around the edges. Shake sauce ingredients together in
a jar. Cook and stir until thickened. Spread sauce over crust, arrange
toppings on top. Sprinkle cheese over all. Return to oven and cook until
cheese is melted and starting to brown, about 5-10 minutes.
Yield: 8 Servings
Per Serving:
234 Calories
12 g Protein
6 g Total Fat
3 g Saturated Fat
2 g Polyunsaturated Fat
1 g Monounsaturated Fat
32 g Carbohydrates
1.0 g Fiber
90 mg Sodium
234 mg Potassium
13 mg Cholesterol
===================
100% Whole Wheat Bread
This recipe came with my bread machine. It is a pretty standard whole
wheat bread, without the salt of course. I'd add a tablespoon of vital
wheat gluten to make it lighter, but that's up to you.
1 1/4 c Water
2 T Unsalted Butter
3 c Whole Wheat Flour
1/4 c Brown Sugar
1 3/4 t Yeast
Place ingredients in bread machine in order specified by manufacturer.
Process on whole wheat cycle.
Yield: 12 Servings
Per Serving:
137 Calories
4 g Protein
2 g Total Fat
0 g Saturated Fat
1 g Polyunsaturated Fat
1 g Monounsaturated Fat
26 g Carbohydrates
3.8 g Fiber
4 mg Sodium
150 mg Potassium
0 mg Cholesterol
===================
Coney Island Chili
Winter means chili ... at least to me. This recipe was developed from one
posted on the Kopykat.com site that was a copy of the chili from James
Coney Islands in Texas. I thought Coney Island was in New York, but then I
used to get hot dogs from the Coney Island Grill in Hanover, Pennsylvania
when I was a kid, so why not Texas too. This is a beanless chili that
would be good as a topping, but I like it in a bowl so you get more of it.
You could add beans if you are so inclined. This would make a good chili
for a Cincinnati style chili meal, served over spaghetti with chopped
onions and cheese on top, although Cincinnati chili traditionally has
cinnamon and allspice in it.
2 lb Beef Chuck,Finely Diced
1/2 Onion,Finely Chopped
1 Green Bell Peppers,Finely Chopped
2 T Olive Oil
2 can Low Sodium Beef Broth
2 can No Salt Added Tomatoes
1 T Paprika
5 t Chili Powder
1 t Garlic Powder
1 t Onion Powder
1 t No Salt Seasoning,(like Frontier Or Mrs. Dash)
1/4 t Cayenne
1 t Cumin
3 c Water
------- Thickening
1 c Water
1/4 c Cornmeal
Brown meat, onion and pepper in oil in a large Dutch oven or soup pot. Add
broth and water and simmer until meat is tender, about an hour. Puree
tomatoes in blender or food processor. Add tomatoes and spices and simmer
for 45 minutes. Mix cornstarch with water. slowly pour into chili,
stirring constantly, until chili has reached desired thickness.
Yield: 6 Servings
Per Serving:
499 Calories
30 g Protein
35 g Total Fat
13 g Saturated Fat
2 g Polyunsaturated Fat
16 g Monounsaturated Fat
16 g Carbohydrates
3.5 g Fiber
170 mg Sodium
864 mg Potassium
109 mg Cholesterol
===================
Mexican Style Cornbread
This goes well with the chili. I like to make it in a cast iron skillet,
which makes the crust nice and crispy.
1 c Cornmeal
1 c Flour
3 T Sodium Free Baking Powder
1/4 c Unsalted Butter
1 c Skim Milk
1/4 c Egg Substitute or 1 egg
1 c Frozen Corn
1 can Jalapeno Peppers,Chopped
1/2 c Cheddar Cheese,Shredded
Stir dry ingredients together. Cut in butter until mixture resembles
coarse crumbs. Stir together milk and egg. Add to dry ingredients and
stir until just mixed. Stir in remaining ingredients. Place in greased
8x8 baking dish and bake at 425 until done, about 20 minutes.
Yield: 9 Servings
Per Serving:
209 Calories
7 g Protein
9 g Total Fat
5 g Saturated Fat
2 g Polyunsaturated Fat
1 g Monounsaturated Fat
30 g Carbohydrates
21 g Fiber
81 mg Sodium
678 mg Potassium
44 mg Cholesterol
===================
Mexican Beef Stew
This recipe comes from an old Better Homes and Gardens Mexican cookbook,
with only minor modification. It's a very showy meal, with the large
pieces of corn and zucchini. I uploaded a picture to
http://www.lowsodiumcooking.com/free/MexicanBeefStew2.jpg (yeah, you have
good eyes ... I added a few mushrooms and a green pepper). This can be
cooked on the stove in a covered Dutch oven, or if you happen to have the
traditional Spanish clay pot called an olla, that would be even better.
But I've always cooked it in the oven in a covered enamelware cooker, which
makes the beef very tender.
2 lb Beef Stew Meat,Cubed
2 T Oil
3 c Water
2 T Parsley
1 t Red Pepper Flakes
1 can No Salt Added Tomatoes
1 Onion,Cut Up
1/4 c Water
2 T Sesame Seeds
2 ea Garlic,Minced
1 t Low Sodium Beef Bouillon
1/4 t Cumin
2 Zucchini,Cut In 1" Pieces
3 Turnip,Diced
3 Corn,Cut In 1" Pieces
Brown meat in oil, half at a time. Place meat, water and parsley in
covered roasting pan and cook at 350 until meat in tender, about 1 1/2
hours. in blender combine tomatoes, onion, spices, bouillon and 1/4 cup of
water. Blend until nearly smooth. Add to beef mixture along with squash,
potatoes and corn. Continue cooking until vegetables are done, about 40
minutes.
Yield: 8 Servings
Per Serving:
447 Calories
37 g Protein
24 g Total Fat
8 g Saturated Fat
3 g Polyunsaturated Fat
10 g Monounsaturated Fat
21 g Carbohydrates
4.1 g Fiber
129 mg Sodium
798 mg Potassium
113 mg Cholesterol
===================
Shrimp In Tomato Cream Sauce
This will be Valentine's Day dinner .... it's the kind of meal that looks
like it's a lot more trouble than it really is.
1/2 c Onion,Finely Chopped
2 ea Garlic,Minced
1 T olive oil
6 Roma Tomatoes,Chopped or 1/2 cup no salt added tomatoes, drained
1 can No Salt Added Tomato Sauce
1/2 t Oregano
1/2 t Basil
1/4 c Red Wine
1 c Skim Milk
1/2 lb Shrimp,Peeled
Cook the onions and garlic in olive oil until soft. Add tomatoes and simmer
about 5 minutes. Add wine and cook until sauce is slightly thickened. Add
tomato sauce and spices. Simmer 10 minutes. Stir in milk and cook to
desired thickness. Add shrimp and cook until just pink.
Yield: 4 Servings
Per Serving:
207 Calories
16 g Protein
1 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
0 g Monounsaturated Fat
11 g Carbohydrates
1.4 g Fiber
169 mg Sodium
391 mg Potassium
111 mg Cholesterol
===================
Lemon Glazed Donuts
Donuts are stereotypical "bad for you" food. Why not make some that are at
least *less* bad. Baking instead of frying eliminates most of the fat.
And reworking the recipe a bit gives you flavor without sodium. We did
these for a snowy morning breakfast ... just the kind of thing to accompany
a warm drink while sitting by the fire watching the snow fall.
3/4 c plus 1 T Buttermilk
1 T Olive Oil
1/4 c Egg Substitute
1/2 T Lemon Juice
1 T Lemon Peel
2 1/2 c Bread Flour
1 T Sugar
1/2 T Yeast
------ Glaze
1/2 c Powdered Sugar
1 T Lemon Juice
Place ingredients in bread machine in order specified by manufacturer and
process on dough cycle. When dough is ready, remove from machine. Separate
into 10 balls. Pull a large hole in the center of each, shaping into donut
shape. Place on greased baking sheet and let rise until double, about 45
minutes. Bake at 425 until golden, about 6-8 minutes. Combine lemon juice
and sugar, adding more juice if needed to make drizzling consistency. Spoon
glaze over warm donuts.
Yield: 10 Servings
Per Serving:
180 Calories
6 g Protein
2 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
1 g Monounsaturated Fat
34 g Carbohydrates
1 g Fiber
33 mg Sodium
101 mg Potassium
1 mg Cholesterol
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Publisher's Ranting
I don't actually have much to rant about today. Things have settled down
into the mid-winter doldrums, although my wife did just say this morning
that it's time to start thinking about starting planting vegetable seed if
we are going to grow seedlings that way. That sort of thinking makes
everything seem a little warmer and brighter.
I now have 6 books of heart healthy recipes available. All are available
on Amazon at the following links in either paperback or Kindle versions.
You may also be able to find them at local booksellers and other online
shops. On the way later this year are 500 15 Minute
Low Sodium Recipes and 1001 Heart healthy Recipes.
500 Low Sodium Recipes
http://www.amazon.com/gp/product/1592332773?ie=UTF8&tag=
lowsodiumcook-20&link_code=as3&camp=211189&creative=373489&creativeASIN=
1592332773
500 Heart Healthy Slow Cooker Recipes
http://www.amazon.com/gp/product/1592334547?ie=UTF8&tag=
lowsodiumcook-20&link_code=as3&camp=211189&creative=373489&creativeASIN=
1592332773
500 Low Cholesterol Recipes
http://www.amazon.com/gp/product/1592333966?ie=UTF8&tag=
lowsodiumcook-20&link_code=as3&camp=211189&creative=373489&creativeASIN=
1592332773
500 High Fiber Recipes
http://www.amazon.com/gp/product/1592334083?ie=UTF8&tag=
lowsodiumcook-20&link_code=as3&camp=211189&creative=373489&creativeASIN=
1592332773
500 Low Glycemic Index Recipes
http://www.amazon.com/gp/product/1592334172?ie=UTF8&tag=
lowsodiumcook-20&link_code=as3&camp=211189&creative=373489&creativeASIN=
1592332773
500 400 Calorie Recipes
http://www.amazon.com/gp/product/1592334628?ie=UTF8&tag=
lowsodiumcook-20&link_code=as3&camp=211189&creative=373489&creativeASIN=
1592332773
'til next time,
Dick
=======================================
Quote of the Week
"I'd rather be a failure at something I love than a
success at something I hate."
- George Burns, Entertainer
=======================================
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Today's Low Sodium Cooking was created while listening to
election coverage (I know ... not nearly as much fun as music).
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
provider.
In no event shall LowSodiumCooking.com be liable for damages of
any kind, due to the use of recipes and information provided in
this newsletter or on the website.
Dick Logue
Webmaster, http://www.LowSodiumCooking.com
To contact me:
Email: mailto:Dick@LowSodiumCooking.com
Postal Mail: 7855 Evarie Drive
La Plata MD 20646
Phone: (301) 751-9769
