The Low Sodium Cookbook (9 page)

For the topping:

¼ cup chopped pecans

2 tablespoons brown sugar

½ teaspoon ground cinnamon

For the muffins:

Cooking spray (optional)

1 cup all-purpose flour

1 cup whole-wheat pastry flour

1 teaspoon baking soda

¼ teaspoon ground cinnamon

¾ cup packed brown sugar

¼ cup canola oil

2 eggs

1 cup unsweetened applesauce

1 teaspoon vanilla extract

¾ cup low-fat buttermilk

1 medium apple, peeled, cored, and cut into ¼-inch dice

To make the topping:

1. In a small bowl, mix together the pecans, brown sugar, and cinnamon.

To make the muffins:

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 soda, and cinnamon.

4. In a large bowl, combine the brown sugar and oil.

5. Add the eggs, one at a time, whisking after each addition until the eggs are incorporated.

6. Stir in the applesauce and vanilla.

7. Add half of the flour mixture and stir to combine. Add half of the buttermilk and the remaining flour, stirring again until combined. Add the remaining buttermilk and stir to combine.

8. Fold in the apple.

9. Spoon the batter into the prepared muffin tin, dividing equally. Sprinkle the nut topping over the top. Bake in the oven for 20 to 25 minutes, until a toothpick inserted into the center comes out clean.

10. Place the pan on a wire rack and allow it to cool for about 10 minutes. Transfer the muffins to the wire rack and allow them cool completely. Serve at room temperature.

Maple-Cinnamon Oatmeal Pancakes

SERVES 4

SODIUM //
130 MG

BUDGET-FRIENDLY // LOW-FAT // QUICK

Low-fat buttermilk adds a ton of flavor and protein to these healthful, fiber-filled pancakes. Serve them with fresh fruit, yogurt, powdered sugar, or drizzled with additional maple syrup.

1½ cups old-fashioned quick-cooking rolled oats

½ cup whole-wheat flour

1 teaspoon ground cinnamon

1 teaspoon baking powder

2 cups low-fat buttermilk

2 tablespoons maple syrup

1 egg

Cooking spray

1. In a medium mixing bowl, combine the oats, flour, cinnamon, and baking powder.

2. In a large mixing bowl, whisk together the buttermilk, maple syrup, and egg.

3. Add the dry mixture to the wet mixture in 2 or 3 additions, mixing well after each addition. Let it stand for 10 to 15 minutes, until the mixture becomes bubbly.

4. Spray a nonstick skillet with cooking spray and heat it over medium heat. Spoon the batter into the pan, about ¼ cup for each pancake, and cook for 2 to 3 minutes, until bubbles appear on the surface. Flip and continue to cook another 1 to 2 minutes, until each pancake is browned on the second side.

5. Cook in batches of 3 or 4 (depending on the size of your pan) until you use up all of the batter. Serve immediately.

Swiss Chard and Quinoa Frittata

SERVES 6

SODIUM //
284 MG

BUDGET-FRIENDLY

Packed with protein, this is a real power breakfast. The greens add plenty of vitamins A and C, and each serving delivers nearly six grams of fiber, too, which will keep you feeling full until lunchtime.

Cooking spray

⅓ cup unseasoned bread crumbs

1 tablespoon olive oil

1 medium onion, diced

2 garlic cloves, minced

1 pound Swiss chard leaves, tough center stem removed and leaves thinly sliced

1 tablespoon minced fresh thyme, or 1 teaspoon dried thyme

¼ teaspoon red pepper flakes

1 cup quinoa, cooked according to package directions (about 2 cups cooked)

1 cup part-skim ricotta cheese

¼ teaspoon freshly ground pepper

2 eggs, lightly beaten

1. Preheat the oven to 350°F.

2. Spray an an 8 by 8-inch baking dish with cooking spray and coat it with the bread crumbs.

3. Heat the oil in a large skillet over medium-high heat. Add the onion and garlic and cook, stirring frequently, until softened, about 5 minutes.

4. Add the chard and cook another 3 to 4 minutes, stirring frequently, until the greens are wilted. Stir in the thyme and red pepper flakes.

5. Remove the skillet from the heat and transfer the chard mixture to a medium mixing bowl.

6. Stir the cooked quinoa, cheese, pepper, and eggs into the chard mixture. Transfer the mixture to the prepared baking dish, and bake in the oven for about 1 hour, until the edges are just beginning to brown and the center is set.

7. Let the frittata cool for a few minutes before cutting it into squares. Serve warm or at room temperature.

Spicy Baked Eggs with Goat Cheese and Spinach

SERVES 4

SODIUM //
260 MG

QUICK

Loaded with iron from the spinach, these eggs can be made even spicier with a hot salsa. These are quick and easy, and make a great breakfast on a busy morning.