500 Low Sodium Recipes (13 page)

Yield:
36 servings

Nutritional Analysis

Each with:
2 g water; 42 calories (74% from fat, 9% from protein, 17% from carb); 1 g protein; 3 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 2 g carb; 0 g fiber; 0 g sugar; 7 mg calcium; 0 mg iron;
28 mg sodium
; 8 mg potassium; 100 IU vitamin A; 0 mg vitamin C; 10 mg cholesterol

A traditional Middle Eastern dip. This version that you make at home is much lower in sodium than most of the ones you buy premade. You should be able to find dried garbanzos with the other dried beans in most large markets. Feel free to adjust the spices or use different herbs to suit your own taste. If you can’t find a low sodium tahini in the store you can make your own using our recipe (see page 90).

1 cup (100 g) cooked garbanzo beans

3 cloves garlic

3 tablespoons (45 ml) lemon juice

¼ cup (60 ml) water

¼ cup (60 g) tahini

1 teaspoon cumin

½ teaspoon paprika

1 tablespoon (15 ml) olive oil

Place the cooked garbanzo beans in the food processor along with the garlic, lemon juice, and water. Process for about a minute, until smooth. If too thick, add more water. Stir in the tahini and spices, taste, and add more lemon juice/tahini/cumin/paprika as desired. Spread into a shallow bowl; drizzle with olive oil. Serve chilled.

Yield:
8 servings

Nutritional Analysis

Each with:
16 g water; 155 calories (41% from fat, 15% from protein, 44% from carb); 6 g protein; 7 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 3 g polyunsaturated fat; 18 g carb; 5 g fiber; 3 g sugar; 63 mg calcium; 2 mg iron;
16 mg sodium
; 269 mg potassium; 102 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol

The simplest form of bruschetta, with just enough garlic to taste and a little olive oil.

1 loaf low sodium Italian bread

2 cloves garlic

2 tablespoons (30 ml) olive oil, extra virgin

Cut 4 slices from the loaf of bread (no more than ½ inch [1 ¼ cm] thick) and toast in the oven until light brown, 4 to 5 minutes. Take off the garlic skin and rub the garlic firmly across the face of the toast. Drizzle with just enough olive oil to cover the entire surface of the bread.

Yield:
4 servings

Nutritional Analysis

Each with:
12 g water; 143 calories (49% from fat, 8% from protein, 43% from carb); 3 g protein; 8 g total fat; 1 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 15 g carb; 1 g fiber; 0 g sugar; 26 mg calcium; 1 mg iron;
16 mg sodium
; 39 mg potassium; 0 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

I like breakfast. And I like traditional breakfasts with fresh-baked breads, eggs, and sausage. Unfortunately, there aren’t many low sodium versions of those things available. So I selfishly started experimenting with breakfast foods. I have to admit that some of the early sausage experiments weren’t that good. But eventually they got better. And the food in this chapter would be right at home in any bed and breakfast in the country. So enjoy your morning again.

This makes 3 large servings of 2 to 3 pancakes each. Don’t overmix, or they will become tough.

1 ¼ cups (145 g) all-purpose flour

2 tablespoons (26 g) sugar

2 teaspoons (9 g) sodium-free baking powder

1 egg

1 cup (235 ml) milk

1 tablespoon (15 ml) vegetable oil

In a mixing bowl, stir together the dry ingredients. Combine the egg, milk, and oil. Add all at once to the flour mixture. Stir until blended but still slightly lumpy. Pour about ¼ cup of batter onto hot greased griddle for each pancake. Cook until browned on bottom (when bubbles form and then break). Turn and cook on other side until done.

Yield:
3 servings

Nutritional Analysis

Each with:
95 g water; 322 calories (20% from fat, 13% from protein, 67% from carb); 11 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 3 g polyunsaturated fat; 54 g carb; 1 g fiber; 13 g sugar; 265 mg calcium; 3 mg iron;
65 mg sodium
; 546 mg potassium; 261 IU vitamin A; 0 mg vitamin C; 83 mg cholesterol

Waffles are usually fairly high in fat and sodium. This recipe contains less fat than most. The waffles tend to be a little crispier and not as light as the traditional recipe with the beaten egg whites folded in.

1 cup (110 g) all-purpose flour

1 teaspoon sodium-free baking powder

1 teaspoon sugar

1 egg

¾ cup (175 ml) skim milk

1 tablespoon (14 g) unsalted butter, melted

Mix together dry ingredients. Combine egg, milk, and melted butter. Add to dry ingredients, mixing until just blended. Do not overbeat. Bake according to waffle iron directions.

Yield:
2 servings

Nutritional Analysis

Each with:
113 g water; 369 calories (23% from fat, 15% from protein, 62% from carb); 14 g protein; 9 g total fat; 5 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 56 g carb; 2 g fiber; 2 g sugar; 267 mg calcium; 4 mg iron; 99 mg sodium; 528 mg potassium; 506 IU vitamin A; 1 mg vitamin C; 140 mg cholesterol

A nice little change of pace for breakfast—and not nearly as difficult to make as people will probably think. Don’t tell anyone, though. It’s good for your reputation as a cook to be thought of as one who got up early and slaved over breakfast.

1 ½ cups (165 g) all-purpose flour

2 tablespoons (26 g) sugar

1 tablespoon (14 g) sodium-free baking powder

¼ teaspoon ground nutmeg

2 eggs

1 cup (235 ml) skim milk

1 cup (245 g) applesauce

2 tablespoons (28 g) unsalted butter, melted

Combine dry ingredients in a large mixing bowl. Beat together eggs, milk, applesauce, and butter. Add to dry ingredients and stir until just mixed, but still lumpy. Heat griddle and pour about 1/4 cup (60 ml) for each pancake. Allow to cook until bubbles burst. Flip and cook until golden.

Yield:
6 servings

Nutritional Analysis

Each with:
90 g water; 244 calories (23% from fat, 12% from protein, 65% from carb); 7 g protein; 6 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 2 g polyunsaturated fat; 40 g carb; 1 g fiber; 4 g sugar; 185 mg calcium; 2 mg iron;
66 mg sodium
; 414 mg potassium; 350 IU vitamin A; 1 mg vitamin C; 83 mg cholesterol

For anyone who is making his or her own bread, this makes a great way to use up the remainder of a loaf. It’s an easy make-ahead breakfast for a weekend or holiday. You can reduce the fat and calories by leaving off the crumb topping and it will still taste great.

6 slices low sodium bread

3 eggs

3 tablespoons (39 g) sugar

1 teaspoon vanilla extract

2 ¼ cups (535 ml) skim milk

½ cup (60 g) all-purpose flour

6 tablespoons (90 g) brown sugar

½ teaspoon ground cinnamon, packed

¼ cup (55 g) unsalted butter

1 cup (145 g) blueberries, fresh or frozen

Cut bread into 1-inch (2.5 cm)-thick slices and place in a greased 9 × 13-inch (23 × 33-cm) baking dish. In a medium bowl, lightly beat eggs, sugar, and vanilla. Stir in the milk until well blended. Pour over bread, turning pieces to coat well. Cover and refrigerate overnight. Preheat oven to 375°F (190°C, gas mark 5). In a small bowl, combine the flour, brown sugar, and cinnamon. Cut in butter until mixture resembles coarse crumbs. Turn bread over in baking dish. Scatter blueberries over
bread. Sprinkle evenly with crumb mixture. Bake for about 40 minutes until golden brown.

Yield:
6 servings

Nutritional Analysis

Each with:
157 g water; 423 calories (27% from fat, 12% from protein, 61% from carb); 12 g protein; 13 g total fat; 6 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 65 g carb; 2 g fiber; 31 g sugar; 216 mg calcium; 3 mg iron;
115 mg sodium
; 341 mg potassium; 581 IU vitamin A; 2 mg vitamin C; 145 mg cholesterol

A search for a breakfast dish that would use up some overripe bananas was rewarded with this recipe. They are incredibly light and very tasty. Sprinkle with powdered sugar or dip in honey if you don’t mind adding a few more calories to the ones they already have.

1 cup (110 g) all-purpose flour

1 tablespoon (15 g) sugar

1 tablespoon (14 g) sodium-free baking powder

½ cup (120 ml) skim milk

1 egg

1 tablespoon (15 ml) canola oil

1 cup (225 g) banana, chopped

½ teaspoon ground nutmeg

Stir together flour, sugar, and baking powder. Combine the milk, egg, and oil. Add banana and nutmeg. Stir into dry ingredients, stirring until just moistened. Drop by tablespoonfuls into hot oil. Fry for 2 to 3 minutes on a side until golden brown. Drain.

Yield:
4 servings

Nutritional Analysis

Each with:
85 g water; 245 calories (20% from fat, 11% from protein, 69% from carb); 7 g protein; 6 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 44 g carb; 2 g fiber; 10 g sugar; 222 mg calcium; 2 mg iron;
43 mg sodium
; 690 mg potassium; 169 IU vitamin A; 5 mg vitamin C; 62 mg cholesterol

This makes a nice holiday breakfast or just something for one of those lazy Sunday mornings when you want to relax and read the paper.

4 tablespoons (60 g) sugar, divided

1 ½ teaspoons ground cinnamon

3 ½ cups (385 g) Buttermilk Baking Mix (see recipe, page 84)

⅔
cup (157 ml) skim milk

2 tablespoons (28 g) unsalted butter

1 teaspoon vanilla extract

1 egg

½ cup (50 g) powdered sugar

2 tablespoons (30 ml) water

Mix 2 tablespoons sugar and the cinnamon. Place in a resealable plastic bag. Spray a 9 × 5 × 3-inch (23 × 13 × 7.5-cm) loaf pan with nonstick vegetable oil spray. Stir together the baking mix, milk, remaining sugar, butter, vanilla, and egg until it forms a ball. Pinch off 1 ½-inch (4-cm) pieces. Shake in the cinnamon-sugar mixture until coated and then place in the pan. Bake at 375°F (190°C, gas mark 5) for 25 to 30 minutes or until golden brown. Let stand in pan for 10 minutes before removing. Mix together powdered sugar and water and drizzle over top.

Yield:
12 servings

Nutritional Analysis

Each with:
22 g water; 209 calories (33% from fat, 7% from protein, 60% from carb); 4 g protein; 8 g total fat; 3 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 31 g carb; 1 g fiber; 13 g sugar; 86 mg calcium; 1 mg iron; 21 mg sodium; 88 mg potassium; 113 IU vitamin A; 0 mg vitamin C; 26 mg cholesterol

Sometimes you’ve just gotta have something sinful. If you desire a glaze, mix a few tablespoons of water with enough powdered sugar to make a drizzling consistency.

For dough:

1 cup (235 ml) water

2 tablespoons (28 ml) vegetable oil

1 egg

3 cups (330 g) bread flour

¼ cup (50 g) sugar

3 teaspoons (12 g) yeast

For filling:

⅓
cup (67 g) sugar

2 teaspoons (5 g) ground cinnamon

2 tablespoons (28 g) unsalted butter, softened

Place dough ingredients in bread machine in the order specified by manufacturer. Process on dough cycle. Remove dough and press out to a 9 × 18-inch (23 × 46-cm) rectangle on a lightly floured board. Mix together cinnamon and sugar. Spread dough with softened butter, then sprinkle with cinnamon-sugar mixture. Roll up tightly, beginning on the 9-inch (23-cm) side. Slice into 9 slices. Place cut side down in a greased 9 × 9-inch (23 × 23-cm) baking pan. Cover and let rise until doubled, 30 to 45 minutes. Bake at 375°F (190°C, gas mark 5) until golden, 25 to 30 minutes.

Yield:
9 servings

Nutritional Analysis

Each with:
38 g water; 280 calories (23% from fat, 10% from protein, 67% from carb); 7 g protein; 7 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 2 g polyunsaturated fat; 47 g carb; 2 g fiber; 13 g sugar; 19 mg calcium; 3 mg iron; 12 mg sodium; 85 mg potassium; 112 IU vitamin A; 0 mg vitamin C; 34 mg cholesterol

A tropical coffee cake with a pineapple/coconut/honey topping. If your spice rack doesn’t contain any mace, go get some. It adds a hard-to-describe taste but gives a very nice flavor to this breakfast treat.

1 ½ cups (165 g) all-purpose flour

½ cup (100 g) sugar

2 teaspoons (9 g) sodium-free baking powder

½ teaspoon mace

1 can (8 ¾ ounces, or 255 g) pineapple, crushed

1 egg

¼ cup (60 ml) vegetable oil

⅓
cup (115 g) honey

½ cup (57 g) granola

¼ cup (18 g) coconut

Stir together dry ingredients. Drain pineapple, reserving syrup. Add water to syrup if necessary to make ½ cup. Combine syrup, egg, and oil. Add to flour mixture, stirring until smooth. Pour into 9 × 1 ½-inch (23 × 4-cm) round baking pan sprayed with nonstick vegetable oil spray. Combine honey, pineapple, granola, and coconut. Spread over batter. Bake at 400°F (200°C, gas mark 6) until done, about 25 minutes.