500 Low Sodium Recipes (48 page)

This was adopted from a recipe I found at allrecipes.com. It is given an extra rising in the bread machine, which gives it a finer texture and lighter feel than most homemade bread.

1 cup (235 ml) plus

2 tablespoons (28 ml) water

2 ¾ cups (303 g) bread flour

¼ cup (60 ml) canola oil

1 teaspoon yeast

¼ cup (50 g) sugar

Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. Select white bread cycle. When the dough has raised once and second cycle of kneading begins, turn machine off. Reset by pressing start once again. Allow to run through the complete cycle this time.

Yield:
12 servings

Nutritional Analysis

Each with:
63 g water; 171 calories (27% from fat, 9% from protein, 64% from carb); 4 g protein; 5 g total fat; 0 g saturated fat; 3 g monounsaturated fat; 2 g polyunsaturated fat; 27 g carb; 1 g fiber; 4 g sugar; 6 mg calcium; 1 mg iron;
2 mg sodium
; 38 mg potassium; 1 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Just as it says … basic white bread. Denser than the fluff you get from the store, but also with a lot more flavor, especially when fresh baked.

1 cup (235 ml) plus

2 tablespoons (28 ml) water

2 tablespoons (28 g) unsalted butter

3 cups (330 g) bread flour

3 tablespoons (24 g) nonfat dry milk powder

2 tablespoons (26 g) sugar

2 tablespoons (24 g) yeast

Place ingredients in bread machine in order specified by manufacturer. Process on large white loaf cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
64 g water; 158 calories (15% from fat, 13% from protein, 72% from carb); 5 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 28 g carb; 1 g fiber; 3 g sugar; 21 mg calcium; 2 mg iron;
9 mg sodium
; 93 mg potassium; 85 IU vitamin A; 0 mg vitamin C; 5 mg cholesterol

While not a classic French shape, the flavor of this bread is very much like the French loaves you’ll get at many in-store bakeries.

1 ½ cups (355 ml) water

2 teaspoons (10 g) unsalted butter, softened

4 cups (440 g) bread flour

4 teaspoons (16 g) sugar

1 ¼ teaspoons yeast

Place ingredients in bread machine pan in order specified by the manufacturer. Process on French or white cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
36 g water; 177 calories (7% from fat, 13% from protein, 80% from carb); 6 g protein; 1 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 35 g carb; 1 g fiber; 2 g sugar; 8 mg calcium; 2 mg iron;
2 mg sodium
; 54 mg potassium; 21 IU vitamin A; 0 mg vitamin C; 2 mg cholesterol

This great bread recipe came from newsletter subscriber Pat. It’s a little more dense loaf than the other white breads here. This could also be taken out of the machine at the end of the dough cycle and shaped into a more traditional Italian loaf.

3 tablespoons (45 ml) olive oil

1 cup (235 ml) warm water

3 cups (330 g) bread flour

1 ½ teaspoons yeast

Place in bread machine in order specified by the manufacturer. Process on white or French bread cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
24 g water; 155 calories (23% from fat, 11% from protein, 65% from carb); 4 g protein; 4 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 25 g carb; 1 g fiber; 0 g sugar; 6 mg calcium; 2 mg iron;
1 mg sodium
; 44 mg potassium; 1 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

This recipe came with my bread machine. It sounded good, like pretty standard whole wheat bread, without the salt, of course.

1 ¼ cups (295 ml) water

2 tablespoons (28 g) unsalted butter

3 cups (450 g) whole wheat flour

¼ cup (60 g) brown sugar

1 ¾ teaspoons yeast

Place ingredients in bread machine in order specified by the manufacturer. Process on whole wheat cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
28 g water; 138 calories (15% from fat, 12% from protein, 73% from carb); 4 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 26 g carb; 4 g fiber; 5 g sugar; 16 mg calcium; 1 mg iron;
4 mg sodium
; 150 mg potassium; 62 IU vitamin A; 0 mg vitamin C; 5 mg cholesterol

This recipe was a pleasant surprise. For some reason it was lighter than a lot of homemade bread, was just sweet enough, and didn’t collapse on top as happens sometimes when you leave out the salt.

1 cup (235 ml) plus

2 tablespoons (28 ml) water

1 ½ tablespoons (21 g) unsalted butter

¼ cup (85 g) honey

1 ½ (165 g) cups bread flour

1 ½ cups (225 g) whole wheat flour

1 tablespoon (8 g) nonfat dry milk powder

1 teaspoon yeast

Place ingredients in bread machine pan in order specified by the manufacturer. Process on whole wheat cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
26 g water; 149 calories (12% from fat, 11% from protein, 77% from carb); 4 g protein; 2 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 29 g carb; 2 g fiber; 6 g sugar; 14 mg calcium; 1 mg iron;
4 mg sodium
; 95 mg potassium; 54 IU vitamin A; 0 mg vitamin C; 4 mg cholesterol

This makes a fairly heavy loaf, good for sandwiches or with a soup and salad–type meal.

1 cup (235 ml) plus

2 tablespoons (28 ml) water

2 tablespoons (28 g) unsalted butter

1
⅓
cups (147 g) bread flour

1 cup (150 g) whole wheat flour

¼ cup (20 g) seven-grain cereal

3 tablespoons (45 g) brown sugar

1 package (2 ¼ teaspoons, or 10 g) yeast

Place ingredients in bread machine in the order specified by the manufacturer. Process on whole wheat cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
26 g water; 128 calories (17% from fat, 12% from protein, 71% from carb); 4 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 23 g carb; 2 g fiber; 3 g sugar; 11 mg calcium; 1 mg iron;
4 mg sodium
; 94 mg potassium; 61 IU vitamin A; 0 mg vitamin C; 5 mg cholesterol

This has a lovely crunchy texture. I had some difficulty finding unsalted sunflower seeds, though. I finally located them in the local health food store.

1 cup (235 ml) water

¼ cup (60 ml) honey

2 tablespoons (28 g) unsalted butter

3 cups (330 g) bread flour

½ cup (40 g) quick-cooking oats

2 tablespoons (16 g) nonfat dry milk powder

2 teaspoons (8 g) yeast

½ cup (112 g) unsalted sunflower seeds

Place ingredients in bread machine in order specified by manufacturer. Process on large white loaf cycle. Add the sunflower seeds at the beep or 5 minutes before the end of kneading.

Yield:
12 servings

Nutritional Analysis

Each with:
27 g water; 223 calories (22% from fat, 12% from protein, 65% from carb); 7 g protein; 6 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 2 g polyunsaturated fat; 37 g carb; 2 g fiber; 6 g sugar; 23 mg calcium; 2 mg iron;
6 mg sodium
; 137 mg potassium; 78 IU vitamin A; 0 mg vitamin C; 5 mg cholesterol

To me this is almost purely a sandwich bread. Other than maybe a pork chops and cabbage meal, I can’t picture it for anything else. But it’s perfect with mild-flavored fillings like chicken, turkey, or egg salad.

1 cup (235 ml) water

¼ cup (60 ml) molasses

1 tablespoon (14 g) unsalted butter

2 cups (220 g) bread flour

1 ¼ cups (188 g) rye flour

2 tablespoons (16 g) cocoa powder

1 ½ teaspoons yeast

Place ingredients in bread machine pan in order specified by the manufacturer. Process on whole wheat cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
26 g water; 154 calories (10% from fat, 10% from protein, 80% from carb); 4 g protein; 2 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 31 g carb; 3 g fiber; 4 g sugar; 22 mg calcium; 2 mg iron;
4 mg sodium;
174 mg potassium; 30 IU vitamin A; 0 mg vitamin C; 3 mg cholesterol

A white flour multigrain bread. You should be able to find seven-grain cereal in most large grocery stores.

1
⅓
cups (315 ml) water

1 ½ tablespoons (21 g) unsalted butter

2 ¼ cups (248 g) bread flour

2 tablespoons (26 g) sugar

¾ (60 g) cup seven-grain cereal

1 ½ tablespoons (12 g) nonfat dry milk powder

1 ½ teaspoons yeast

Add ingredients to bread machine pan in the order suggested by manufacturer. Select basic/white bread cycle, medium/normal color setting.

Yield:
12 servings

Nutritional Analysis

Each with:
31 g water; 138 calories (14% from fat, 13% from protein, 73% from carb); 4 g protein; 2 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 25 g carb; 1 g fiber; 2 g sugar; 15 mg calcium; 1 mg iron;
6 mg sodium
; 77 mg potassium; 60 IU vitamin A; 0 mg vitamin C; 4 mg cholesterol

The inspiration for this bread was a local grocery store that used to sell loaves of the bread they used to make stuffing mix around the Thanksgiving and Christmas holidays. We always bought a loaf because it was so good for leftover turkey sandwiches. This one is good for that too, but I also use it to make stuffing for the Thanksgiving turkey, or whenever we want some with a roast chicken.

1 ¼ cups (295 ml) water

1 tablespoon (14 g) unsalted butter

3 ¼ cups (358 g) bread flour

2 tablespoons (26 g) sugar

½ teaspoon dried tarragon

¼ teaspoon dried rosemary

1 teaspoon poultry seasoning

½ teaspoon dried parsley

½ teaspoon minced onion

¾ teaspoons yeast

Place ingredients in bread machine in order specified by manufacturer. Process on large white loaf cycle.

Yield:
12 servings

Nutritional Analysis

Each with:
30 g water; 153 calories (10% from fat, 12% from protein, 78% from carb); 5 g protein; 2 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 29 g carb; 1 g fiber; 2 g sugar; 8 mg calcium; 2 mg iron;
2 mg sodium
; 52 mg potassium; 39 IU vitamin A; 0 mg vitamin C; 3 mg cholesterol

Pizza doesn’t have to have as bad a reputation as it does. The main nutritional problems stem from the fat in the cheese, sausage, and other meats and the sodium in the crust, sauce, meat, and cheese. You can eliminate most of that sodium by making your own crust (and sausage if you want that) and being careful about the sauce and the amount of cheese you put on it. This makes a basic pizza crust similar to that found on most commercial pizzas.

2 teaspoons (8 g) active dry yeast

3 ½ cups (385 g) bread flour

1 ½ cups (355 ml) water

2 teaspoons (6.5 g) honey

2 tablespoons (28 ml) olive oil

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 pizzas, 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.) Makes enough dough for two 12-inch (30-cm) pizzas, or two 10-inch (250-cm) thick-crust pizzas. Bake at 400°F (200°C, gas mark 6) until lightly browned around the edges, about 5 minutes. Top as desired and return to oven until cheese is melted and crust browned, about 15 minutes total.

Yield:
16 servings

Nutritional Analysis

Each with:
26 g water; 127 calories (16% from fat, 12% from protein, 72% from carb); 4 g protein; 2 g total fat; 0 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 23 g carb; 1 g fiber; 1 g sugar; 5 mg calcium; 1 mg iron;
1 mg sodium
; 40 mg potassium; 1 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

This gives you a flavor of Italian herbs right in the crust it self, a nice little bonus.

⅔
cup (157 ml) water

2 ¼ cups (248 g) bread flour

1 teaspoon sugar

1 teaspoon dried rosemary

1 teaspoon dried oregano

¼ teaspoon black pepper

¼ teaspoon dried thyme

2 teaspoons (8 g) yeast

Place ingredients in bread machine in order specified by the manufacturer. Set on dough cycle. When dough is done, remove from machine; let rest about 3 minutes (this makes it easier to stretch). Pat and stretch the dough as much as it will without tearing. Let rest 3 minutes longer. Continue stretching until it forms a 12 to 14-inch (30 to 35-cm) circle. Spray a pizza pan or baking sheet with nonstick vegetable oil spray. Press dough onto pan. Cover and let stand 10 to 20 minutes until puffy while oven preheats to 500°F (250°C, gas mark 10). Prick dough with a fork every couple inches. Bake 4 to 5 minutes, until top is dry but not golden. Remove from oven and add sauce and toppings as desired. Bake another 10 to 12 minutes, or until edges are brown and cheese melted.