CHRISTMAS WEEK

Past Week's Average Daily Consumption: Energy = 2485 cals.  Na = 1800 mg

Today is Christmas Eve. Oh the temptation. I think this week all bets are off.

DOCTOR'S APPOINTMENT

Past Week's Average Daily Consumption: Energy = 2097 cal   Na = 5318 mg

Can't say that I've done very well this past week with the travelling and eating out. I've been taking in much more sodium that I should be and I see the doc later this coming week. Hope my numbers even out before I go in to be tested. 

I also got to make a drug run today for more HT meds.

On the homefront, the pantry needs re-stocking before the holidays and my oven has bit-the-dust. There may be no roasted turkey this Christmas.

The Eating Plan

Well it's been a busy week of recommended reading. I have been looking over the  Canada Food Guide and the D.A.S.H. Eating plan, perused the MayoClinic site and the Rodale News. All seem to have different approaches to the same problem. So I have glean the best parts to create my own low-sodium menu plan.

Basically it breaks down to the following:

EAT DAILY	3X a WEEK	1X a WEEK	0X a WEEK
fruit whole grains leafy greens water	oily fish yogurt broccoli legumes betacarotene veg lycopene veg	red meat pasta / rice eggs dessert alcohol	fast food soda pop processed meals canned soup diet anything

I am pretty good at eating my veggies but have to admit a bit lacking in the fruit dept. I rarely buy any and only if on sale. I suppose being a lifelong “salty” I don't have much of a “sweet-tooth”. I am going to make an effort to have fruit available in-house for baking and snacks. The pro side of it is that many fruits have high levels of potassium which is essential for good health, and high amounts in a diet can counteract some of sodium's effect on my blood pressure levels. So I must make this an everyday habit.

Whole grains, on the other hand, I have no problem with. I love my carbs! The only thing to keep in mind is to eat unprocessed whole grains which are more complex, while most processed and refined ones are seasoned with salt to improve their taste. Starches, like pasta and rice, I will cut down to once a week to help with my glycemic load to prevent any onset of diabetes.

The biggest blow for me will be bread. I ♥ BREAD. Not the white pappy Wonder-stuff but the dense multigrained varieties... rye, pumpernickel, ancient grains, whole-wheat. Who would have thought a baked loaf is loaded with sodium?

Vegetables will have to be my daily powerhouse as I am used to having a full belly. Most veggies are not calorie-dense per volume and low in sodium. So that means I can eat as much as I choose and fill my belly. A variety of green, orange, and red vegetables should provide me with all the necessary vitamins and minerals. With the prospect of no canned soups available, I see lots of homemade veggie soups and chilis in my future.

In the protein dept., I need to up the ante and eat more selective portions. With no deli and cured meats available to make sandwiches for the lunchbag, I will need to roast my own lean meats and slice it to keep tabs on the salt, fat, and cholesterol. Fish and poultry protein will be more the standard, with at least some legumes for meatless meal options. Eggs, I will reserve for baking.

Not a milk drinker either, though I use skim milk dry milk powder in my baking. Most of my dairy has been in the form of cheese, which is now off the menu since it is very high in sodium. (Man, I could kill for a grilled cheese sandwich right now).

I will save my high-end sodium allotment and reserve any cheese-tasting for my once-a-month “treat” to make it count.

So that leaves plain low-fat yogurt as my calcium and dairy choice. Yogurt is ideal for making homemade salad dressings for my veggie plate, as commercial dressings are high in sodium and fats.

Speaking of fats, Becel® Saltfree is now my go-to margarine. It is good for eating and baking.

Last but not least, is to cut back to one alcohol drink a week. No one said it couldn't be a big one.

So that's the eating plan. Now to go grocery shopping... (p.s. my most-dreaded chore!)

HOMEMADE SWEET ITALIAN SAUSAGE (MILD or HOT)

For the "salty", most commercially-processed sausages are off the menu. One typical sausage link (4/lb) (83 g) has about 1002 mg of sodium. This is a very versatile low sodium version of Italian sausage which can be used in many different ways. You can take it from mild to hot and it's very easy to use as is or in a variety of recipes that call for pork forcemeat.

Ingredients
3 pounds ground pork
3 tablespoons red wine vinegar
1 tablespoon freshly cracked black pepper
1 1/4 tablespoons dried parsley
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon dried basil
2 teaspoons paprika

2 teaspoons crushed red pepper flakes, or to taste
3/4 teaspoon ground fennel seed
1/4 teaspoon brown sugar
1/8 teaspoon dried oregano
1/8 teaspoon dried thyme


Preparation

1. Place the pork and red wine vinegar in a mixing bowl.
2. Sprinkle with black pepper, parsley, garlic powder, onion powder, basil, paprika, red pepper flakes, fennel seed, brown sugar, oregano, and thyme. 
3. Knead until flecks of spice are evenly distributed through the sausage. (Plastic gloves are handy to prevent staining)
4. Chill forcemeat in refrigerator for 12 hours to allow flavour to develop.
5. Instead of stuffing the sausage meat into hog casings for links, it is easier to make up patties. Line a lid from a mason jar with plastic cling wrap. Press a portion of sausage meat into the lid until packed; wrap each patty in plastic wrap. 
6. Place wrapped sausages into a freezer bag before freezing, or store in refrigerator to thaw before cooking.

Yield: 12 sausage patties

NUTRITIONAL PROFILE: low sodium, high fat, high cholesterol

   

 Source: recipe adapted from Michelle Gambel

UNSALTED POTATO CHIPS

This is nothing short of a revelation. Even now, the fact that a short zap in the microwave can transform slices of potato into crispy (truly crispy!) chips without needing a speck of salt still seems like magic. These chips are surprisingly good all on their own with no adornments, but they also take very well to seasonings: a sprinkle of garlic powder, a few shakes of no-salt chili powder or dried dill. Brushing the potato slices with olive oil adds a rich flavour before putting them in the microwave and before adding any herbs or spices for a low sodium treat.


Ingredients
1 baking potato or other root vegetable, scrubbed clean

no salt seasonings

olive oil
lemon wedge

Preparation

1. Thinly Slice the Potato - Cut the potato in half. Slice one half on a mandoline, aiming for slices 1/8 to 1/16-inch thick. Immediately put the slices in ice cold water. Repeat with the other half of the potato and any other potatoes you are preparing.
2. Soak and Rinse the Slices - Rinse the slices in cold water until the water stays clear. Let them soak for about 30 minutes to an hour in cold water with a squeeze of lemon to prevent discolouring, before rinsing to remove some of the starch from the potato slices.
3. Dry the Slices - Dry the slices between two clean dish cloths or spin them in a salad spinner. 
4. Season the Slices - Arrange as many slices as will fit in a single layer on a dinner plate lined with a few paper towels. Make sure the slices do not touch or else they stick together. Brush the slices with olive oil. If desired, sprinkle with herbs or spices.
5. Microwave the Slices - Microwave the slices at 100% power for 3 minutes. Flip them over and microwave at 50% power for another 3 minutes. Remove any chips that are starting to crisp and brown. Continue cooking the remaining chips at 50% power in 1 minute intervals until they are all crispy and golden.
6. Repeat with Remaining Batches - Transfer cooked chips to a bowl and repeat microwaving with the remaining slices of potato.

Storing - Chips will stay crispy for a few days if kept in an airtight container or zip-lock bag. You can also prepare the raw slices ahead of time, store them in cold water in the refrigerator, and bake them off as you want them.

Seasoning Suggestions: garlic powder, chipotle pepper, dried dill, dried thyme, ground cumin,  garam masala, 5-spice powder, dried oregano.

NUTRITION PROFILE: low sodium, low fat, low cholesterol

Source: recipe adapted from Eating Well

DAVID'S BEER BREAD

A delicious savory quick bread from my buddies, David & RC served at their St. Paddy day supper.

Ingredients
3 1/2 cups A.P. flour
3 tbsp sugar
1 tbsp low sodium baking powder
1 1/2 tsp garlic powder
12 ounces beer
1 beaten egg, for wash
poppy seeds

Preparation

1. Preheat oven to 375F.  Put rack in lower middle portion of oven.
2. In a large bowl. mix flour, sugar, baking powder and garlic powder.
3. Add beer; mix with a fork until just combined.
4. Turn out on floured surface and knead quickly into a ball.
5. Place bread ball on a baking sheet and score a big X into the top with a serrated knife.
6. Brush with beaten egg and sprinkle top with poppy seeds.
7. Bake for 45 minutes.
8. Transfer to wire rack to cool.
9. Store in airtight container or freeze in foil wrap.

Yield: 12 servings

NUTRITION PROFILE: low sodium, low fat

Source: recipe adapted from David Smith 

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

LOW FAT CHICKEN LIVER PATE

A delicious low fat spread made without butter for hors d'oeuvres.

Ingredients

1 lb. chicken livers (450 g)

1 Tbsp canola oil (15 mL)

1 large onion, chopped (150 g)

1 clove garlic (3 g)

2 Tbsp. balsamic vinegar (30 mL)

1 bay leaf (1 g)

1/2 tsp dried thyme (1 g)

3 Tbsp Kraft Philadelphia® cream cheese (45 g)

1 tbsp fresh ground black pepper (15 g)

1/4 cup port wine or congac (60 mL)

Preparation

1. Gently sweat onions in oil until translucent in frypan. 
2. Meanwhile, remove sinew from chicken livers and cut in half. Rinse under cold water.
3. Dry livers with paper towel. 
4. Add livers, garlic, bay leaf, and thyme to frypan and increase to medium heat; saute. 
5. Once the livers are 3/4 cooked, add the balsamic vinegar and cook off until liquid has evaporated. 
6. Remove bay leaf.
7. Transfer contents to a deep, narrow container and add port. Puree with immersion blender. 
8. Add black pepper. Blend. Taste & adjust seasoning.
9. Add cream cheese. Blend. 
10. Pass liver mixture through a fine wire sieve for a smooth paste. Discard any solids. 
11. Place in ramekins or crocks and chill. 

Store in refrigerator for up to a week or freeze up to 3 months.

Note: Allow pate flavours to meld before serving. You may put a thin layer of clarified butter to seal the ramekins but the fat ratio will increase.

Yield: about 3 cups.(744 mL)

NUTRITION PROFILE: low sodium, high cholesterol

Source: recipe adapted from Food & Wine Magazine

FALAFELS (Chickpea Nuggets)

Falafels consists of fried balls or patty (something like fritters) made from spiced chickpeas and fava beans. The falafel is a traditional Middle Eastern food that is served in pita bread, either inside the bread or wrapped in flat bread. The falafel balls are usually topped with salad fixings, picked vegetables and hot sauce, and drizzled with tahini-based sauces. This recipe makes a large batch that freezes well.

Ingredients

1 cup dried garbanzo beans, soaked in water to cover overnight and drained

1 cup dried fava beans, soaked overnight and drained and shelled

1 yellow onion, grated

3 cloves garlic, minced

1 cup filtered water

½ cup sesame seeds

½ cup garbanzo flour (besan)

¼ cup fine bulgar (cracked wheat)

1 tbsp. ground cumin

2 tsp. ground coriander

2 tsp. no-sodium baking powder

½ tsp. cayenne pepper

½ tsp. red pepper flakes

¼ tsp. freshly ground black pepper

1 bunch finely chopped parsley

Oil for deep-frying

Preparation:

1. Soak dried chickpeas and fava beans separately in cold water overnight. Drain and rinse. Shell the husky skin from the fava beans.
2. Cook pre-soaked legumes in unsalted water until tender. Drain and blend with immersion blender to make a thick puree. Add filtered water a little at a time to the mixture while blending to make it easier to mash up.
3. Blend in all the remaining ingredients and let the mixture stand for 1 hour.
4. Make up 1 falafel ball and shallow fry in oil. Drain on paper towel and let cool slightly to taste-test for seasoning. Correct seasoning if necessary.
5. Form 1/2-cup of mixture into patties; or, you can form them into balls the size of walnuts.
6. Deep-fry in 375° oil until toasty brown and crunchy on the outside, about 4 minutes.

These can be made in advance and flash-frozen on a baking sheet, then transferred to a freezer bag until ready to use.

Yield: Makes about 16 patties or 48 balls.

FREEZER MEATBALLS

When there is a good sale of lean ground beef make a batch of freezer meatballs in tomato sauce.

Ingredients

5 lb. extra lean ground beef (2.6 kg)

1 cup old-fashioned oats (156 g)

2 cups whole milk (475 mL)

1/2 cup minced onion flakes (68 g)

1 T garlic powder (15 g)

1 T onion powder (15 g)

2 Herb Ox Beef No Sodium bouillion granules packets (10 g)

1 T dried oregano (15 g)

1/2 t ground black pepper  (3 g)

2 eggs, beaten (100 g)

Preparation

1. Soak oats and dried onion flakes in milk for about 15 minutes.
2. In a large mixing bowl, place ground beef.
3. Add spices and mix in.
4. Add onion/oats mixture and mix in thoroughly.
5. Add beaten eggs to  bind.
6. Roll into meatballs (~ 1/4 cup)
7. Fry the meatballs in batches in a non-stick frypan.
8. Divide into single-serve portions (5 meatballs per container)
9. Add a ladle of tomato sauce over each portion.
10. Freeze for up to 3 months. Thaw in refrigerator and reheat as needed.

Yield:  Makes about 45 meatballs 

Tomato Sauce 

Ingredients

1 T canola oil(15 mL)

1 large onion, chopped (150 g)

28 oz can of whole tomatoes, no-salt-added (796 mL)

5.5-oz. tomato paste, no-salt-added (160 mL)

1 cup water (236 mL)

2 cups homemade chicken or beef stock, no-salt-added (472 mL)

1 cup carrot puree (236 mL)

1T garlic powder (5 g)

1 T dried parsley (5 g)

1 T fennel seeds (5 g)

1 T dried oregano (5 g)

Preparation

1. Saute onions in oil in large stockpot until translucent.
2. Add whole tomatoes and tomato paste. Rinse tins with water and add to pot.
3. Add stock and carrot puree.
4. Bring to a boil, then lower heat and simmer for 30 minutes.
5. Use immersion blender to puree the whole tomatoes and blend together.
6. Add herbs and spices. 

Divide sauce equally among meatball potions.

NUTRITION PROFILE: low sodium, high cholesterol

 Source: recipe adapted from Canadian Living Test Kitchen

PICKLED COLESLAW

A crunchy picnic slaw done the low sodium way.

Ingredients

Slaw

1/2 head of green cabbage, shredded, about 1 lb.(500g)

1 carrot, medium, grated (1 cup) (110g)

1/2 onion, small, finely sliced (35g) 

1 Tbsp fresh parsley, finely chopped (15 mL)

Vinaigrette

1/4 cup canola oil (60 mL)

1/4 cup vinegar (60 mL)

1/4 cup white sugar (60 g)

1/4 cup cold water (60 mL)

1 tsp celery seeds (5 g)

Preparation

1. Combine water and vinegar in a saucepan over low heat.

2. Add sugar and dissolve in liquid.

3. Remove from heat and add oil. Mix together and add celery seeds.

4. Pour hot dressing over vegetables and let whit. Add chopped parsley and toss to mix.

3. Store and chill for at least 1 hour. Best if left overnight so that the flavours can meld together. This slaw will keep for several days.

Yields: 6 cups

NUTRUITION PROFILE: low sodium, low fat, high fibre

Source: adapted from Canadian Living Test Kitchen

LOW SODIUM CHICKEN STOCK (slow cooker method)

The slow cooker makes fabulous stock – effortlessly. It is an ideal way to add flavour to your made-from-scratch meals. When adding vegetables, avoid broccoli, cauliflower and brussels sprouts because their strong flavours will dominate the stock, as well as starchy vegetables like potatoes as they will make the stock cloudy.

Portion size: 8 cups (2L)

Ingredients

    2 lb (907 g) roasted chicken carcasse, neck and wing tips
    2 unpeeled onions, chopped
    2 celery stalks with leaves, chopped
    1 carrot, chopped
    1 leek, chopped (optional)
    4 dried mushrooms, (like shiitake) optional
    6 fresh parsley sprigs
    2 bay leaves
    1/2 tsp (2 mL) whole peppercorns

Preparation

Place meaty carcasse in slow cooker. Add onions, celery, carrot, leek and mushrooms (if using), parsley, thyme, bay leaves and peppercorns. Pour in 8 cups (2 L) water. Cover and cook on low for 12 hours.

Discard chicken bones. Strain stock through cheesecloth-lined sieve into large bowl, pressing vegetables to extract liquid. Refrigerate until fat congeals on surface, about 8 hours. I've seen a lot of newer cookbooks advocate the skimming of the fat from the stock. I prefer the traditional method of letting the fat settle in a layer on top of the stock as it cools. This way, the fat acts as a protective layer against bacteria, which is found in the air. The stock will last longer if you keep the fat layer on it. Just lift up the layer of fat and remove the stock when you want to use it.

I make this chicken stock every time I roast a chicken. Divide the stock into single-serving portions and some into a regular ice cube tray for 1 oz. portions for freezing (use as needed). The rest of the stock (about a pint), I keep in the refrigerator for immediate use in everyday cooking to add flavour to my food, in place of salt. Every few days, bring the stock to a gentle boil for 10 minutes and let it cool, again with the fat forming a protective layer. Your stock can be stored in the refrigerator and used for up to a couple of weeks this way.

NUTRITION PROFILE: low sodium, low fat, low carb

Source: Adapted from The Canadian Living Test Kitchen

AUTUMN PORK CHOP DINNER

With its golden pork chop, tasty green beans and tangy cabbage, this meal-in-one is a favorite of mine.

Ingredients
1-1/2 tsp vegetable oil (7 mL)
1 (1-inch thick) pork loin chop (4-oz.) (100 g)
1 cup shredded cabbage (70g)
1 tsp chopped fresh parsley (5 g)
1 tablespoons brown sugar (15 g)
1 medium potato, peeled and sliced 1/4 inch thick (213 g)
1/2 cup fresh or frozen green beans (60g)
1 tsp lemon-pepper seasoning (5 mL)
1/2 cup 100% pure apple juice (125 mL)
1-oz. crushed matzo cracker (2 Tbsp)(30 g)
1-1/2 tsp Becel® Salt Free margarine, melted (7 mL)

Preparation

1. In a large skillet, brown pork chops in oil; remove and set aside.
2. Toss the cabbage with parsley and brown sugar; place in an 9-in. x 9-in. baking dish.
3. Top with potatoes and beans. Arrange chops over vegetables. 
4. Sprinkle with lemon-pepper. Pour apple juice over all.
5. Cover and bake at 350 F. for 45 minutes or until the pork chop and vegetables are tender.
6. Combine the cracker crumbs and butter; sprinkle on top. Return to the oven for 15 minutes.

Yield: 1 serving

NUTRITION PROFILE: low sodium, high fiber

Source: recipe adapted from Canadian Living Test Kitchen

CLASSIC COLESLAW

The classic creamy coleslaw done the low sodium way.

Ingredients 

Slaw

1/2 head of green cabbage, shredded, about 1 lb. (500 g)

1 carrot, medium, grated (1 cup) (110 g)

1/2 onion, small, finely sliced (35 g)

Dressing

2 Tbsp. light salad dressing, KRAFT® MIRACLE WHIP FREE™ Nonfat Dressing, (30 mL)

2 Tbsp. low-fat plain greek yogurt (30 ml)

1/4 cup vinegar (60 mL)

3/4 cup cold water (180 mL)

2 Tbsp sweetener, Splenda® (30 mL)

1 pinch garlic powder

1 pinch black pepper

Preparation

1. Combine and whisk dressing ingredients together in a small bowl until creamy.

2. Pour dressing over slaw ingredient in a large bowl and mix thoughly.

3. Store and chill for at least 1 hour. Best if left overnight so that the flavours can meld together.

Yields: 6 cups (648 g)

NUTRUITION PROFILE: low sodium, low fat, low carb, high fiber

Source: adapted from Canadian Living Test Kitchen

BEAN COOKERY

Many consumers prefer tinned cooked beans because they are convenient, are an excellent source of protein and fiber, and they are relatively inexpensive to stock the pantry. Yet despite the benefits of cooked beans, dry beans emerge as the winner nutritionally in hypertension management. Dry beans, purchased in bags, contain no sodium. By contrast, canned beans are quite high in sodium (1/2 cup of canned beans contain about 20% of your daily sodium requirement). If you're watching your sodium intake level for blood pressure concerns or other health reasons, stick with dry beans.
If you've avoided cooking dry beans from scratch because "it takes too long," consider the actual "hands-on" time can be just minutes! All it takes is a little planning ahead for a time to soak the beans and a time to cook them. To add to the convenience factor, make a large batch and freeze in cup portions for ready-to-use.

There are two steps to cooking beans: soaking and cooking.

(1) Soaking Beans (Note: Lentils, split peas and black-eyed peas do not need to be soaked.)

While the traditional slow soak method takes longer than some methods, it is one of the easiest methods:

1. Pick through the beans, discarding any discolored or shriveled beans or any foreign matter.
2. Rinse well.
3. In a stockpot, cover 1 pound dried beans with 10 cups water.
4. Cover and refrigerate 6-8 hours or overnight.
5. Drain and rinse the beans.

(2) Cooking Beans
 

Return the soaked, rinsed beans to the stockpot. Cover the beans with 3 times their volume of water. Add herbs or spices (not salt), as desired.
 

1. Bring to a boil; reduce the heat and simmer gently, uncovered, stirring occasionally, until tender (the time will depend on the type of bean, but start checking after 45-60 minutes).
2.  Boiling beans will break the skins and leave you with a mushy meal, so keep to a gentle simmer. 
3. Add more hot water if the beans are not covered. Most beans will cook in about 1 to 1-1/2 hours.
4. When the beans are tender, drain and use in recipes; or for later use, immerse them in cold water until cool, then drain well and freeze in 1- to 2-cup packages. 

 One pound of dried beans will yield about 5 or 6 cups cooked beans.

BEAN MATH

    One 15-ounce can of beans = one and one-half cups cooked beans, drained.
    One pound dry beans = six cups cooked beans, drained.
    One pound dry beans = two cups dry beans.
    One cup dry beans = three cups cooked beans, drained.

Bean Cooking Tips 

• Do not add salt or acidic ingredients, like vinegar, tomatoes or juice, this will slow the cooking process. Instead, add these ingredients when the beans are just tender.
• Cooking times vary with the types of beans used but also may vary with their age.
• Beans are done when they can be easily mashed between two fingers or with a fork. Always test a few beans in case they have not cooked evenly

PASTA WITH SHRIMP & BROCCOLI

A fast and easy seafood pasta dish.

Ingredients
6 peeled large fresh shrimp (60 g)
3-ozs. spaghettini pasta, whole-wheat, uncooked (85 g)
1 Tbsp olive oil (15 mL)
1 Tbsp. minced garlic (15 g)
1 tsp. chopped shallots (5 g)
1/2 stalk broccoli, cut into florettes (75 g)
1/4 cup peeled, seeded, diced tomato (45 g)
1/4 cup sliced mushrooms (18 g)
1/8 tsp. dried red pepper flakes (1g), or to taste
1/4 cup dry white wine (60 mL)
1 tsp. each of chopped fresh basil, oregano, fennel seeds and parsley (5 g)

Preparation

1. Peel and devein shrimp; set aside. (Save shells for stock).
2. Cook pasta according to package directions; drain and set aside.
3. Heat a 9-in. skillet over high heat 1 minute; add oil, and heat 10 seconds. Add broccoli, garlic, and shallots; cook, stirring constantly, 2-3 minutes.
4. Add tomato, mushrooms, pepper flakes, and shrimp cook, stirring constantly, 2-3 minutes or until shrimp turn pink. 
5. Stir in wine, scraping bottom of skillet to loosen any particles, if necessary.
6. Add pasta and the herbs. Toss gently.  Serve immediately.

Yield: 1 serving

NUTRITION PROFILE: low sodium, high protein, high cholesterol

Source: recipe adapted from Taste of Home

MUSHROOM PIZZA

A low sodium version of pizza.

Ingredients
1 Zeus® Whole Wheat Greek Pita
1 tsp roasted garlic puree
1 Tbsp homemade pizza sauce
2 Tbsp chopped onion
2 Tbsp chopped bell pepper
3-4 sliced shittake mushrooms*
1½ tsp nutritional yeast
2 chopped TreStelle® Bocconcini medallion slices



Preparation

* Soak dried mushrooms in warm water for 15 minutes.

1. Preheat oven at 400F.
2. Spread a thin layer of roasted garlic onto pita.
3. Layer with a thin spread of pizza sauce right to edge.
4. Add onion, bell pepper, mushrooms and cheese.
5. Sprinkle with nutritional yeast.
6. Bake at 400F for 8-10 minutes or until cheese is fully melted.

Yield: 1  7-inch pizza (135g)

NUTRITION PROFILE: low sodium

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