The Low Sodium Cookbook (8 page)

Cooking spray

⅓ cup frozen unsweetened apple juice from concentrate, thawed

¼ cup maple syrup

3 tablespoons canola oil

2 tablespoons brown sugar

1 teaspoon vanilla extract

2½ cups old-fashioned quick-cooking rolled oats

½ cup toasted wheat germ

½ cup sliced almonds

½ cup shredded unsweetened coconut

2 tablespoons ground flaxseed

½ cup chopped dried cherries

1. Preheat the oven to 325°F.

2. Position an oven rack in the middle of the oven and spray a large baking sheet with cooking spray.

3. In a medium saucepan set over medium-high heat, combine the apple juice, maple syrup, oil, and brown sugar and cook, stirring occasionally, for 3 to 5 minutes, or until the sugar is dissolved. Remove the saucepan from the heat and stir in the vanilla.

4. In a large bowl, combine the oats, wheat germ, almonds, coconut, and flaxseed. Pour in the liquid from the saucepan and stir to coat well. Spread the mixture on the prepared baking sheet.

5. Bake the granola in the oven for 15 minutes, and then remove the baking sheet from the oven and stir the granola.

6. Put the baking sheet back in the oven, rotating it from front to back. Bake for about 15 minutes more, stirring several times, until the granola begins to brown.

7. Remove the granola from the oven and stir in the cherries. Let it cool to room temperature on the baking sheet, and then transfer the granola to a glass jar to store.

8. Serve the granola at room temperature with nonfat or low-fat milk, or nonfat yogurt.

Creamy Strawberry Oatmeal

SERVES 1

SODIUM //
77 MG

BUDGET-FRIENDLY // COOKING FOR ONE // LOW-FAT // QUICK

Oatmeal is full of fiber, which keeps you feeling full but also reduces cholesterol and limits your risk for numerous diseases, including diabetes, high blood pressure, heart disease, and cancer. This version is creamy, sweet, and loaded with vitamin C. Feel free to substitute other fruits, such as peaches, bananas, or pears, as the seasons change.

½ cup water

¼ cup low-fat milk

½ cup old-fashioned quick-cooking rolled oats

½ cup sliced strawberries

¼ cup nonfat Greek yogurt

1 tablespoon honey

1. In a small saucepan set over medium heat, combine the water, milk, and oats. Bring the mixture to a boil, stirring occasionally.

2. Once the mixture is boiling, reduce the heat to low and simmer for 3 to 5 minutes, stirring occasionally, until the oats are tender.

3. Remove from the heat, cover, and let stand for 3 to 5 minutes.

4. Spoon the oatmeal into a serving bowl. Stir in the strawberries, yogurt, and honey and serve immediately.

Lemon-Blueberry Muffins

MAKES 12 MUFFINS

SODIUM //
133 MG
(PER MUFFIN)

BUDGET-FRIENDLY // LOW-FAT // MAKE AHEAD

Low-fat buttermilk makes these muffins super-moist and gives them a rich, tangy flavor. Make these muffins when antioxidant-rich blueberries are at their peak of ripeness in the summer, or any time of year using frozen berries (they’ll be just as delicious!).

Cooking spray (optional)

1 cup whole-wheat flour

1 cup all-purpose flour

2 teaspoons baking powder

1 teaspoon baking soda

½ cup sugar

Zest of 1 lemon

1 cup low-fat buttermilk

⅓ cup canola oil

1 egg

1 teaspoon vanilla extract

1½ cups fresh or frozen (not thawed) blueberries

1. Preheat the oven to 400°F.

2. Line a standard 12-cup muffin tin with paper liners or spray it with nonstick cooking spray.

3. In a medium mixing bowl, combine the flours, baking powder, and baking soda.

4. Place the sugar in large mixing bowl. Using the fine holes of a cheese grater or a Microplane grater, zest the lemon directly into the bowl with the sugar. Stir to combine.

5. Add the buttermilk, oil, egg, and vanilla and beat using an electric mixer on medium speed until well combined.

6. Add the dry ingredients to the wet ingredients in 2 or 3 batches, beating just to combine after each addition.

7. Gently fold in the blueberries.

8. Spoon the batter into the prepared muffin tin, dividing it equally. Bake in the oven for 20 to 25 minutes, until the tops are golden and a toothpick inserted into the center comes out clean.

9. Let the muffins cool in the pan for a few minutes before transferring them to a wire rack. Serve warm or at room temperature.

Healthful Apple Muffins with Cinnamon-Pecan Topping

MAKES 12 MUFFINS

SODIUM //
136 MG
(PER MUFFIN)

BUDGET-FRIENDLY // MAKE AHEAD

Apples and cinnamon go together like peanut butter and jelly. Applesauce makes these muffins moist without a lot of added fat, and the crunchy pecan topping turns them into a real treat.