LOW SODIUM WORCESTERSHIRE SAUCE

Lea & Perrin's® has a new Reduced Sodium Worcestershire Sauce made with distilled white vinegar, molasses, water, sugar, onions, anchovies, salt, garlic, cloves, tamarind extract, natural flavorings, chili pepper extract; with a reduced sodium content of 45 mg of Na per teaspoon (5mL). However, I cannot find it anywhere in the marketplace in Toronto.

Here is my homemade "Worcestershire" low sodium version adapted from Smucker's®. A perfect marinade for meat or to add with other sauces.

Prep Time: 5 minutes

Cook Time: 1 hour

Makes 16 servings

Ingredients

1 ½ cup (360 mL) cider vinegar

2 oz (60 mL) Smucker's ® Red Plum Jam

1 tbsp (15 mL) molasses

1 medium garlic cloves , crushed

1/8 tsp (1 g) chili powder

1/8 tsp (1 g) ground cloves

1 pinch ground cayenne (red pepper)

1/4 cup (60 mL) fresh grated onion

1/2 tsp (2.5 g) ground allspice

1/8 tsp (1g) dry mustard

1 tsp (5 mL) umami sauce *

Directions

1 In a large saucepan, combine all ingredients and stir over heat until the mixture boils.

2 Reduce heat and simmer for 1 hour uncovered, stirring occasionally. Store in a covered jar in the refrigerator.

NUTRITION PROFILE: low carb / low sodium

Source: Adapted from Smucker's recipe.

HOISIN - STYLE PLUM SAUCE

This is a great sauce as a low sodium replacement for bottled hoisin. In addition to being an accompaniment to Asian food, it's delicious as a baste for meat or poultry on the grill.

Ingredients

2 ½ cups (625 mL) chopped pitted purple plums (about 8-10 plums)

1 tbsp (15 mL) finely minced ginger root

1 small jalapeño pepper, seeded and chopped

2-3 large cloves garlic, minced

1 cup (250 mL) cider vinegar

½ cup (125 mL) lightly packed brown sugar

¼ tsp (1 mL) each: ground cloves and ground ginger

¼ tsp (1 mL) freshly ground black pepper

⅛ tsp (0.5 mL) ground allspice

Preparation

Place plums, ginger root, jalapeño pepper, garlic and vinegar in a small stainless steel or enamel saucepan. Bring to a full boil over high heat, reduce heat, cover and boil gently for 15 minutes or until plums are tender. Transfer to a blender or food processor and process until very smooth.

Return plum mixture to saucepan and add sugar and spices. Return to a full boil, reduce heat and boil gently, uncovered, for about 40 minutes or until very thick. Stir frequently to prevent sticking.

Preserve in half-pint (250 ml) canning jars and process for 10 minutes in boiling water canner; or freeze in small portions in ice cube tray. Store open jars of sauce in refrigerator.

Makes 2 cups (500ml).

NUTRITION PROFILE: Low sodium, low fat

Source: Adapted from Lesley Cook, Ellie Topp & Margaret Howard, More Put A Lid On It

LOW-SODIUM UMAMI SAUCE (soy sauce substitute)

Tamarind and mushrooms are wonderful together, so it’s no surprise that it adds a zippy "umami" flavour to this little homemade condiment and makes it taste so good. It actually gets better over time; keep it for up to six months in a tightly-covered jar in the refrigerator. At 8 mg per tablespoon, it has only slightly under 1.4% of the sodium in the Kikkoman Less Sodium® soy sauce (580 mg/tbsp), which is the lowest sodium brand I’ve been able to find readily available, so it is ideal for low-sodium cooking. Splash it into stir-fries, vinaigrettes, and grilling marinades.

Ingredients

    1 ounce (about 12 medium) dried shiitake mushrooms

    2 cups (500 mL) filtered spring water

    ¼ cup (60 ml) cider vinegar

    2 tablespoons (30 mL) molasses

    1/8 teaspoon (1 g) ground black pepper

    1/4 teaspoon (1 g) ground ginger

    1/2 teaspoon (2 g) garlic powder

    2 teaspoons (10 mL) Kikkoman ® Less Sodium soy sauce

    1 tablespoons (15 g) tamarind paste *

    1 packet (4 g) Herb Ox Beef ® Sodium Free bouillon granules

Preparation

Place the mushrooms in a clean heatproof jar with a tight-fitting lid. A 1-quart Mason canning jar works well.

Combine the remaining ingredients in water in a small saucepan over medium heat and bring just to a boil.
Pour the hot liquid over the mushrooms. Let stand until cool.

Cover the jar and steep the mushrooms in the soy/tamarind/vinegar mixture in a cool place until the liquid develops a pronounced mushroom flavour, 1 to 2 weeks.

Strain the liquid through a fine sieve lined with cheesecloth into a clean sterile jar with a tight fitting lid. Press on the mushrooms to extract as much liquid as possible. Store in the refrigerator for up to 6 months.

The mushrooms can be re-used to season soups and sauces. Rinse them briefly, dry on paper towel and freeze till ready to use.

* tamarind paste can be found at Asian markets.

NUTRITION PROFILE: Low sodium, low carb, low fat

Source: Adapt from Dick Logue, Low Sodium Cooking

PICO DE GALLO

This salsa fresco is great just straight up on homemade tortilla chips or to top on mex-tex dips.

Ingredients
1 Tbsp (15 g) fresh cilantro, chopped
1 Tbsp (15 g) fresh parsley, chopped
juice from 1/2 lime (44 mL)
1 small red onion, diced (70g)
1 jalapeno pepper, seeded & diced (14g)
3 plum tomatoes, seeded & diced (62g)
1/4 tsp (1 mL) garlic powder

Preparation

1. Cut ends off tomatoes and then slice in half lengthwise.
2. Under running water, gently run your finger under the membrane that contains the seeds.
3. Cut into a small dice or chunks.
4. Place in a small serving or mixing bowl.
5. Finely dice the onion. Toss with the tomato mixture.
6. Finely chop the jalapeno, removing the seeds. Toss with the tomatoes and onions.
7. Add the fresh-squeezed juice of 1/2 of the lime. Taste; add a little more if desired.
8. Add cilantro and parsley. Season with garlic powder. Combine well.

This is best if it stands for a few hours before you serve it, but it get a little wet in the bottom of the bowl, so strain it before serving it.

Store in refrigerator for 2-3 days.


Yield: 1-1/4 cups (295 mL)

NUTRITION PROFILE: low sodium

Source: recipe adapted from Epicurious

Coriander (cilantro) leaves, raw [Chinese parsley, raw, Cilantro, raw]
2.0  x  9 sprigs (20g)

Lime juice, raw
0.5  x  1 lime yields (44g)

Onions, raw
0.5  x  1 small (70g)

Peppers, jalapeno, raw
1.0  x  1 pepper (14g)

Tomatoes, red, ripe, raw, year round average [Includes USDA commodity food A238, A233]
3.0  x  1 plum tomato (62g)

Preparation

Cut ends off tomatoes and then slice in half lengthwise. Under running water, gently run your finger under the membrane that contains the seeds. Cut into a small dice or chunks. Place in a small serving or mixing bowl. Finely dice the onion. Toss with the tomato mixture. Finely chop the jalapeno, removing the seeds. Toss with the tomatoes and onions. Add the fresh-squeezed juice of 1/2 of the lime. Taste; add a little more if desired. Add cilantro and parsley. Combine well. This is best if it stands for a few hours before you serve it, but it get a little wet in the bottom of the bowl, so strain it before serving it. It's great just straight up on homemade tortilla chips or to top on mex-tex dips. Store in refrigerator for 2-3 days.

Read More http://nutritiondata.self.com/facts/recipe/1711588/2#ixzz2Ct4tKSkn

Read More http://nutritiondata.self.com/facts/recipe/1711588/2#ixzz2Ct4tKSkn

SLOW COOKER APPLE BUTTER

A delicious, velvety smooth homemade fruit butter that definitely rivals anything out of a jar. Toss everything into the slow cooker, set the timer for 10 hours and go on with your day.

Ingredients:

2 1/2 pounds apples (~ 4-5 large Macintoshes) - peeled, cored and sliced (1.2 kg)
1/4 cup granulated sugar * (60 g)
1/4 cup light brown sugar, lightly packed (36 g)
1 tablespoon ground cinnamon (15 g)
1/2 teaspoon freshly grated nutmeg (3 g)
1/4 teaspoon ground cloves (1 g)
1 tablespoon pure vanilla extract (15 mL)

Preparation

1. Place the apples in a slow cooker. In a medium bowl, combine sugars, cinnamon, nutmeg, and cloves. Pour the mixture over the apples and mix well.
2. Cook in slow cooker on low for about 10 hours, stirring occasionally, until the mixture is thickened and dark brown.
3. Uncover, stir in vanilla and continue cooking uncovered on low for about 2 hours.
4. Use an immersion blender to puree the apple butter until smooth.
5. Strain apple butter through a fine mesh sieve. Discard any remains.
6. Spoon the mixture into sterile containers, cover and refrigerate for up to two weeks or freeze.

Notes: The sweetness of your apples will depend on how much sugar you will need to add. Adjust according to your apples and preferences.

Yield: 2 cups (480 mL)

NUTRITION PROFILE: low sodium, low fat, low cholesterol, high fiber

Source: Recipe adapted from My Baking Addiction

LOW SODIUM FISH SAUCE SUBSTITUTE

Fish sauce (nouc mam) provides the essential savory flavor found in many Asian cuisines. Traditional fish sauce is made from the careful first pressing of salted anchovies. Its complex flavor blends smoothly with the sweet, tangy and spicy flavors of Asian cuisine and is used in place of soy sauce or salt to add a savory taste to any dish. However its sodium content is severely high: averaging 1,177 mg per tablespoon (15 ml).

Here is a low-sodium version.

Ingredients

• 1 cup bonito flakes
• 2 cloves of garlic, pressed
• 1 teaspoon crushed red pepper flakes
• juice of 1 lemon
• lemon zest from 1 lemon
• 1 tablespoon brown sugar
• 1/2 cup filtered water

Preparation

1. Dissolve and cook all items but bonito flakes over medium heat to boiling.
2. Take off heat and add bonito. Let steep.
3. Drain through fine sieve and let cool. 
4. Store in frig and use within 3 months.

Yield:  207 mL or 14 servings per recipe.