500 Low Sodium Recipes (52 page)

This recipe has been in the family for years. It even got included in an article in the local newspaper about kids cooking that featured some of our three’s favorite recipes. One nice thing about it is that you can vary the colors for whatever the occasion, from the red, white, and blue here to red and pink for Valentine’s Day or purple and orange for Halloween. The other fun thing is getting people to try to guess what’s in the white middle layer. No one ever gets it right.

1 large box (0.6 ounces) red sugar-free gelatin dessert powder

1 large box (0.6 ounces) blue sugar-free gelatin dessert powder

½ pint (250 ml) heavy cream

1 cup (230 g) sour cream

2 ½ packets unflavored gelatin

½ cup (100 g) sugar

1 teaspoon vanilla extract

In a medium bowl mix 1 box of red sugar-free gelatin and ½ envelope unflavored gelatin with 2 cups (475 ml) of HOT tap water. Combine completely and make sure gelatin powder is dissolved. Pour into pan and chill for 1 hour or more. When set, go to the next step.

In a medium pot, combine heavy cream and sour cream. In a small bowl mix 1 ½ packets of unflavored gelatin and ½ cup (120 ml) COLD water. Add this mixture to creams and bring mixture to boil. Remove from heat and add sugar and vanilla. Pour this mixture on top of chilled red sugar-free mixture and chill for another hour or more. When set, go to the next step.

Again in a medium bowl mix the large box of blue sugar-free gelatin and the remaining ½ packet unflavored gelatin with 2 cups (475 ml) of HOT tap water. Combine completely; make sure gelatin powder is dissolved. Pour on top of cream mixture and chill for 1 hour or more.

When ready to serve, cut into squares.

Yield:
24 servings

Nutritional Analysis

Each with:
10 g water; 91 calories (37% from fat, 7% from protein, 56% from carb); 2 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 13 g carb; 0 g fiber; 12 g sugar; 15 mg calcium; 0 mg iron;
50 mg sodium
; 19 mg potassium; 135 IU vitamin A; 0 mg vitamin C; 11 mg cholesterol

These are really good, as they absorb some of the extra flavor of the cider.

6 apples

6 tablespoons (90 g) brown sugar

½ cup (75 g) unsalted walnuts, chopped

½ teaspoon ground cinnamon

½ teaspoon ground nutmeg

6 teaspoons (30 g) unsalted butter

⅔
cup (157 ml) apple cider or juice

Core apples carefully so that the cavity is a decent size, but do not cut all the way through the bottom of the apple. Put 1 tablespoon (15 g) brown sugar in each apple, then divide walnuts evenly between the apple cavities. Sprinkle cinnamon and nutmeg over the walnuts, and add a teaspoon of butter to each cavity. Set the apples in an ovenproof baking dish and pour hot cider or juice around the apples. Bake in a preheated 375°F (190°C, gas mark 5) oven for 50 to 60 minutes, or until tender, basting occasionally.

Yield:
6 servings

Nutritional Analysis

Each with:
137 g water; 226 calories (38% from fat, 5% from protein, 57% from carb); 3 g protein; 10 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 4 g polyunsaturated fat; 34 g carb; 3 g fiber; 29 g sugar; 30 mg calcium; 1 mg iron;
7 mg sodium
; 253 mg potassium; 172 IU vitamin A; 6 mg vitamin C; 10 mg cholesterol

I make this when blackberries and raspberries are in season and available at a good price in stores and farmer’s markets. If you happen to be lucky like us and have wild ones growing nearby and don’t mind a few scratches (I really shouldn’t have worn shorts) they are even cheaper.

2 tablespoons (16 g) cornstarch

¼ cup (60 ml) cold water

1 ½ cups (300 g) sugar, divided

1 tablespoon (15 ml) lemon juice

4 cups (580 g) blackberries

1 cup (110 g) all-purpose flour

1 teaspoon sodium-free baking powder

6 tablespoons (85 g) unsalted butter

¼ cup (60 ml) boiling water

In a saucepan, stir together the cornstarch and cold water until cornstarch is completely dissolved. Add 1 cup (200 g) of the sugar, lemon juice, and blackberries; combine gently. In a bowl, combine the flour, remaining ½ cup (100 g) sugar, and baking powder. Blend in the butter until the mixture resembles coarse meal. Add the boiling water and stir the mixture until it just forms a dough. Bring the blackberry mixture to a boil, stirring. Transfer to a 1 ½-quart (1 ½-L) baking dish. Drop spoonfuls of the dough carefully onto the mixture, and bake the cobbler on a baking sheet in the middle of a preheated 400°F (200°C, gas mark 6) oven for 20 to 25 minutes, or until the topping is golden.

Yield:
8 servings

Nutritional Analysis

Each with:
84 g water; 319 calories (25% from fat, 3% from protein, 72% from carb); 3 g protein; 9 g total fat; 6 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 59 g carb; 4 g fiber; 41 g sugar; 54 mg calcium; 1 mg iron;
3 mg sodium
; 202 mg potassium; 420 IU vitamin A; 16 mg vitamin C; 23 mg cholesterol

I don’t know about other parts of the country or world, but if you live anywhere remotely close to Pennsylvania Dutch country, you know about funnel cakes. Originally an Amish treat, they are now served at virtually every fair or festival in the Maryland/Pennsylvania area. I won’t even try to convince you that they are good for you, but they are a treat nonetheless, light, slightly sweet and crispy.

1 egg

⅔
cup (157 ml) skim milk

1 ¼ cups (145 g) all-purpose flour

2 tablespoons (26 g) sugar

1 teaspoon sodium-free baking powder

¼ cup (25 g) confectioners’ sugar

Beat egg with milk. Blend flour, sugar, and baking powder and gradually add egg mixture, beating until smooth. Heat at least 1 inch (2.5 cm) of oil in skillet or deep fryer to 375°F (190°C, gas mark 5). Place thumb over bottom opening of funnel. Pour batter in. Remove thumb and drop into hot oil using a circular motion to form spirals about 4 inches (10 cm) in diameter for each cake. Remove when golden brown. While cake is still warm, sprinkle with confectioners’ sugar. Serve warm.

Yield:
4 servings

Nutritional Analysis

Each with:
52 g water; 235 calories (7% from fat, 13% from protein, 80% from carb); 7 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 47 g carb; 1 g fiber; 14 g sugar; 126 mg calcium; 2 mg iron;
46 mg sodium
; 262 mg potassium; 154 IU vitamin A; 0 mg vitamin C; 62 mg cholesterol

I find this oil-based pie crust easier to work with than with solid shortening. It also seems to stay flaky through more handling.

⅓
cup (80 ml) vegetable oil

1
⅓
cups (147 g) all-purpose flour

2 tablespoons (28 ml) water, cold

Add oil to flour and mix well with fork. Sprinkle water over and mix well. With hands, press into ball and flatten. Roll between two pieces of waxed paper. Remove top waxed paper, invert over pan, and remove other paper. Press into place. For pies that do not require a baked filling, bake at 400°F (200°C, gas mark 6) until lightly browned, 12 to 15 minutes.

Yield:
8 servings

Nutritional Analysis

Each with:
6 g water; 156 calories (54% from fat, 6% from protein, 41% from carb); 2 g protein; 9 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 5 g polyunsaturated fat; 16 g carb; 1 g fiber; 0 g sugar; 3 mg calcium; 1 mg iron;
0 mg sodium
; 22 mg potassium; 0 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol

Kate sent me this recipe for an easy apple dessert. It’s as good as she said it was. And as she pointed out, for those of us who don’t like to peel apples it doesn’t take as many as a “real” apple pie.

4 apples, peeled

1 tablespoon (7 g) ground cinnamon

1 tablespoon (13 g) sugar

1 egg

¾ cup (165 g) unsalted butter, melted

½ cup (100 g) sugar

½ teaspoon sodium-free baking powder

1 cup (110 g) all-purpose flour

Slice the apples into a bowl. Add cinnamon and 1 tablespoon (13 g) sugar and mix well. Dump into a greased 10-inch (25-cm) glass pie plate. In the same bowl beat the egg, add melted butter, ½ cup

(100 g) sugar, baking powder, and flour. Pour over apples (it’ll be thick, so I actually put little spoonfuls all over to make sure it all gets covered). Bake at 350°F (180°C, gas mark 4) for 40 to 45 minutes until golden brown and a toothpick inserted comes out clean.

Yield:
8 servings

Nutritional Analysis

Each with:
67 g water; 308 calories (52% from fat, 4% from protein, 44% from carb); 3 g protein; 18 g total fat; 11 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 35 g carb; 2 g fiber; 21 g sugar; 39 mg calcium; 1 mg iron;
13 mg sodium
; 125 mg potassium; 594 IU vitamin A; 3 mg vitamin C; 76 mg cholesterol

Pumpkin pie is a traditional holiday dessert. The problem with commercially made ones is added salt in both the filling and the crust. Buy plain canned pumpkin and make your own. It’s easier than you think.

1 ¼ cups (281 g) pumpkin, cooked and mashed

¾ cup (150 g) sugar

¼ teaspoon ground ginger

1 teaspoon ground cinnamon

1 teaspoon all-purpose flour

2 eggs

1 cup (235 ml) evaporated milk

2 tablespoons (28 ml) water

½ teaspoon vanilla extract

Combine pumpkin, sugar, spices, and flour in a mixing bowl. Add eggs and mix well. Add milk, water, and vanilla. Mix. Pour into pie shell. Bake at 400°F (200°C, gas mark 6) for 45 to 50 minutes or until knife inserted near center comes out clean.

Yield:
8 servings

Nutritional Analysis

Each with:
73 g water; 152 calories (23% from fat, 11% from protein, 66% from carb); 4 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 26 g carb; 1 g fiber; 20 g sugar; 104 mg calcium; 1 mg iron;
56 mg sodium
; 197 mg potassium; 196 IU vitamin A; 2 mg vitamin C; 70 mg cholesterol

My mother sent me this recipe a few years ago when we went berry picking, and it’s become a family favorite.

3 cups (510 g) strawberries, sliced

1 Pie Crust (see recipe, page 474)

1 cup (235 ml) water

2 tablespoons (16 g) cornstarch

½ cup (100 g) sugar

1 small box (0.3 ounces) strawberry sugar-free Jell-O or other gelatin dessert powder

Put sliced berries in pie crust. Combine water, cornstarch, and sugar. Heat until sugar is melted and mixture is clear. Add gelatin and pour over berries. Chill until set.

Yield:
8 servings

Nutritional Analysis

Each with:
86 g water; 188 calories (36% from fat, 4% from protein, 61% from carb); 2 g protein; 8 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 2 g polyunsaturated fat; 29 g carb; 2 g fiber; 15 g sugar; 12 mg calcium; 1 mg iron;
118 mg sodium
; 102 mg potassium; 7 IU vitamin A; 34 mg vitamin C; 0 mg cholesterol

What do we need to say … the classic cookie. But a slightly different recipe than most.

2 ¼ cups (255 g) all-purpose flour

1 teaspoon sodium-free baking soda

¾ cup (170 g) brown sugar, packed

2 tablespoons (28 g) unsalted butter

1 teaspoon vanilla extract

4 large egg whites (at room temperature)

½ cup (100 g) sugar

⅓
cup (80 ml) corn syrup (light colored)

1 ¼ cups (215 g) semisweet chocolate chips

Preheat oven to 375°F (190°C, gas mark 5). Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and baking soda. Beat brown sugar, butter, and vanilla extract at medium speed of a mixer until well blended (about 5 minutes). Beat egg whites until foamy using clean, dry beaters. Gradually add sugar; beat until soft peaks form. Add corn syrup; beat until stiff peaks form. Fold brown sugar mixture into egg white mixture. Add flour mixture; stir. Drop by level tablespoons 1 inch (2.5 cm) apart onto baking sheets coated with nonstick vegetable oil spray. Bake at 375°F (190°C, gas mark 5) for 10 minutes or until golden. Remove from oven, and let stand 5 minutes. Remove cookies from pans, and cool on wire racks. Store loosely covered.

Yield:
48 servings

Nutritional Analysis

Each with:
4 g water; 76 calories (21% from fat, 6% from protein, 73% from carb); 1 g protein; 2 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 15 g carb; 0 g fiber; 10 g sugar; 6 mg calcium; 0 mg iron;
9 mg sodium
; 39 mg potassium; 15 IU vitamin A; 0 mg vitamin C; 1 mg cholesterol

Ever get one of those Cookie Monster–type urges? Then you need to have a couple of easy recipes for cookies handy that are low in sodium. These could be even lower with chocolate chips, but I was in a butterscotch mood. So were our dogs, it seems. They can hear and recognize the sound of the cookie jar lid from two rooms away even if they are sound asleep. We made these cookies for Christmas gifts a few years ago, layering everything except the butter, egg, and vanilla in a quart jar.