500 Low Sodium Recipes (47 page)
Read 500 Low Sodium Recipes Online
Authors: Dick Logue
1 egg
1 teaspoon vanilla extract
¾ cup (66 g) miniature chocolate chips
In a bowl, combine first 3 ingredients. In another bowl stir coffee into milk until melted. Add butter, egg, and vanilla and mix well. Stir into dry ingredients until just moistened. Stir in chocolate chips. Fill greased or paper-lined muffin pans
⅔
full. Bake at 375°F (190°C, gas mark 5) for 17 to 20 minutes or until muffins are done.
Yield:
12 servings
Nutritional Analysis
Each with:
27 g water; 261 calories (39% from fat, 6% from protein, 55% from carb); 4 g protein; 12 g total fat; 7 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 37 g carb; 1 g fiber; 18 g sugar; 87 mg calcium; 2 mg iron;
23 mg sodium
; 229 mg potassium; 302 IU vitamin A; 0 mg vitamin C; 41 mg cholesterol
Some people may think there is nothing glorious about mornings. These delightful muffins may actually change their minds. They are my all-time favorite muffin.
½ cup (82.5 g) raisins
2 cups (220 g) all-purpose flour
1 cup (200 g) sugar
2 teaspoons (9 g) sodium-free baking soda
2 teaspoons (5 g) ground cinnamon
¾ cup (90 g) carrots, grated
1 apple, green, grated
½ cup (62 g) almonds, sliced
½ cup (35 g) sweet shredded coconut
3 eggs
⅔
cup (157 ml) vegetable oil
2 teaspoons (10 ml) vanilla extract
Soak raisins in hot water to cover for 30 minutes; drain thoroughly. Preheat oven to 350°F (180°C, gas mark 4). Mix flour, sugar, soda, and cinnamon in bowl. Stir in raisins, carrots, apple, almonds, and coconut. Beat eggs with oil and vanilla to blend. Stir into flour mixture until just combined. Divide into muffin cups. Bake until golden brown and tested, 20 to 22 minutes. Cool 5 minutes before removing from pan.
Yield:
12 servings
Nutritional Analysis
Each with:
32 g water; 351 calories (45% from fat, 6% from protein, 49% from carb); 6 g protein; 18 g total fat; 3 g saturated fat; 6 g monounsaturated fat; 8 g polyunsaturated fat; 43 g carb; 2 g fiber; 24 g sugar; 36 mg calcium; 2 mg iron;
37 mg sodium
; 183 mg potassium; 1039 IU vitamin A; 1 mg vitamin C; 61 mg cholesterol
A good way to start a cold Saturday morning … or a warm one.
1 cup (110 g) all-purpose flour
½ cup (40 g) oats
¼ cup (50 g) sugar
2 ½ teaspoons (11 g) sodium-free baking powder
½ teaspoon almond extract
¾ cup (175 ml) skim milk
1 egg
⅓
cup (80 ml) canola oil
½ cup (100 g) peaches, chopped
For topping:
½ teaspoon ground cinnamon
2 tablespoons (26 g) sugar
Stir together first 4 ingredients. Make a well in the center. Stir together extract, milk, egg, and oil. Add all at once to dry ingredients. Stir until just moistened. Stir in peaches. Spoon in greased or paper-lined muffin pans. Mix together cinnamon and sugar. Sprinkle over top. Bake at 400°F (200°C, gas mark 6) for 20 minutes.
Yield:
12 servings
Nutritional Analysis
Each with:
28 g water; 161 calories (39% from fat, 8% from protein, 52% from carb); 3 g protein; 7 g total fat; 1 g saturated fat; 4 g monounsaturated fat; 2 g polyunsaturated fat; 21 g carb; 1 g fiber; 7 g sugar; 77 mg calcium; 1 mg iron;
18 mg sodium
; 193 mg potassium; 95 IU vitamin A; 1 mg vitamin C; 21 mg cholesterol
A muffin with a flavor like strawberry shortcake. Less sweet than most muffins, with just enough cream cheese to give it that little flavor surprise.
1 ¾ (185 g) cups all-purpose flour
2 tablespoons (26 g) sugar
3 teaspoons (14 g) sodium-free baking powder
1 egg
¾ cup (175 ml) skim milk
⅓
cup (80 ml) vegetable oil
6 ounces (170 g) frozen strawberries, thawed and drained
6 tablespoons (90 g) cream cheese
Stir together first 3 ingredients. Combine egg, milk, and oil. Stir into dry ingredients, mixing until just moistened. Stir in strawberries. Spoon
⅔
of mixture into bottom of paper-lined or greased muffin pan. Place ½ tablespoon cream cheese in each cup. Cover with remaining batter. Bake at 400°F (200°C, gas mark 6) until done, 20 to 25 minutes.
Yield:
12 servings
Nutritional Analysis
Each with:
36 g water; 173 calories (48% from fat, 9% from protein, 44% from carb); 4 g protein; 9 g total fat; 3 g saturated fat; 2 g monounsaturated fat; 4 g polyunsaturated fat; 19 g carb; 1 g fiber; 3 g sugar; 90 mg calcium; 1 mg iron;
39 mg sodium
; 210 mg potassium; 159 IU vitamin A; 6 mg vitamin C; 29 mg cholesterol
Marti sent me this recipe. They turned out wonderfully, a good breakfast treat.
2 cups (220 g) all-purpose flour
4 teaspoons (18 g) sodium-free baking powder
¼ cup (55 g) unsalted butter
¾ cup (175 ml) skim milk
2 tablespoons (28 g) unsalted butter, melted
4 cups (600 g) apple, peeled and sliced
1 teaspoon ground cinnamon
1 ¼ cups (285 g) brown sugar, divided
Sift flour, measure, and sift with baking powder. Cut in butter. Add milk. Mix quickly and lightly. Turn onto lightly floured board. Roll in oblong sheet ¼ inch (0.64 cm) thick. Brush with melted butter. Cover with apples. Sprinkle with 1 cup of the brown sugar and the cinnamon, which have been mixed. Roll like a jelly roll. Cut in slices 1½ inches (4 cm) thick. Sprinkle ¼ cup (60 g) brown sugar over bottom of well-oiled pan. Place rolls, cut side down, in pan. Bake in hot oven (425°F) about 40 minutes.
Yield:
8 servings
Nutritional Analysis
Each with:
75 g water; 357 calories (22% from fat, 5% from protein, 73% from carb); 4 g protein; 9 g total fat; 6 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 67 g carb; 2 g fiber; 40 g sugar; 180 mg calcium; 2 mg iron;
27 mg sodium
; 494 mg potassium; 334 IU vitamin A; 2 mg vitamin C; 23 mg cholesterol
A good use for ripe bananas. The last time I made this, it provided a grab-and-go breakfast for most of the week.
1 ¾ cups (185 g) all-purpose flour
1 ¼ teaspoons sodium-free baking powder
1 teaspoon sodium-free baking soda
⅔
cup (134 g) sugar
½ cup (112 g) unsalted butter
1 egg
2 tablespoons (30 ml) skim milk
1 cup (225 g) banana, mashed
¼ cup (25 g) pecans, chopped
Stir together first 3 ingredients. In a mixing bowl, cream sugar and butter with electric mixer until light. Add egg and milk, beating until smooth. Add dry ingredients and banana alternately, beating until smooth after each addition. Stir in pecans. Turn batter into lightly greased 9 × 4 × 2-inch (23 × 10 × 5-cm) loaf pan. Bake at 350°F (180°C, gas mark 4) for 60 to 65 minutes until knife inserted near center comes out clean. Cool 10 minutes before removing from pan.
Yield:
12 servings
Nutritional Analysis
Each with:
24 g water; 219 calories (40% from fat, 6% from protein, 54% from carb); 3 g protein; 10 g total fat; 5 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 30 g carb; 1 g fiber; 14 g sugar; 36 mg calcium; 1 mg iron;
10 mg sodium
; 162 mg potassium; 278 IU vitamin A; 2 mg vitamin C; 41 mg cholesterol
This recipe was adapted from one in a cookbook published by the Maryland 4H Club Foundation. The pineapple adds flavor and moistness.
3 eggs
1 cup (235 ml) vegetable oil
2 cups (400 g) sugar
2 teaspoons (10 ml) vanilla extract
2 cups zucchini, shredded
8 ounces (225 g) crushed pineapple, drained
3 cups (330 g) all-purpose flour
2 teaspoons (9 g) sodium-free baking soda
½ teaspoon sodium-free baking powder
1 ½ teaspoons ground cinnamon
¾ teaspoon ground nutmeg
Grease two 5 × 9-inch (13 × 23-cm) loaf pans. Combine eggs, oil, sugar, and vanilla in large bowl. Mix well. Add zucchini and pineapple and mix well. Combine flour, baking soda, baking powder, and spices. Stir into zucchini mixture until just moistened. Pour into loaf pans. Bake in preheated 350°F (180°C, gas mark 4) oven for 1 hour or until knife inserted near center comes out clean.
Yield:
24 servings
Nutritional Analysis
Each with:
25 g water; 221 calories (40% from fat, 5% from protein, 55% from carb); 3 g protein; 10 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 6 g polyunsaturated fat; 31 g carb; 1 g fiber; 18 g sugar; 16 mg calcium; 1 mg iron;
12 mg sodium
; 76 mg potassium; 60 IU vitamin A; 3 mg vitamin C; 31 mg cholesterol
Named after monkey tails sold at carnivals and fairs. At least so I’m told. I’ve never seen a monkey tail, supposedly made of a banana covered in chocolate and peanuts. But the bread is certainly good.
½ cup (112 g) unsalted butter
1 cup (200 g) sugar
2 eggs
1 cup (225 g) banana, mashed
2 cups (220 g) all-purpose flour
1 teaspoon sodium-free baking powder
½ teaspoon sodium-free baking soda
½ cup (75 g) unsalted dry-roasted peanuts, chopped
½ cup (88 g) chocolate chips
For glaze:
1 tablespoon (16 g) low sodium peanut butter
1 tablespoon (8 g) cocoa
¼ cup (25 g) confectioners’ sugar
2 tablespoons (30 ml) skim milk
Beat butter and sugar in large bowl until fluffy. Beat in eggs and banana until smooth. Beat in flour, baking powder, and baking soda until just mixed. Stir in peanuts and chocolate chips. Pour in 9 × 5 × 3-inch (23 × 13 × 7.5-cm) loaf pan with bottom only greased. Bake at 350°F (180°C, gas mark 4) until toothpick inserted in center comes out clean, about 1 hour. Allow to cool 10 minutes before removing from pan. Mix peanut butter, cocoa, and confectioners’ sugar with enough milk to make a drizzling consistency. Drizzle over bread.
Yield:
16 servings
Nutritional Analysis
Each with:
19 g water; 249 calories (39% from fat, 7% from protein, 54% from carb); 5 g protein; 11 g total fat; 5 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 34 g carb; 2 g fiber; 19 g sugar; 36 mg calcium; 1 mg iron;
16 mg sodium
; 173 mg potassium; 231 IU vitamin A; 1 mg vitamin C; 47 mg cholesterol
Yeast Breads
Yeast breads used to be hard to make. I can recall that the first loaf I ever tried would have made a wonderful brick but wasn’t really very useful as food. Thus I discovered that yeast were sensitive to the temperature of the water you used. And kneading for 10 to 15 minutes was work. I did make bread this way for a while, but eventually the time and effort got to be too much. Electric bread machines changed all that. Now all you have to do is dump the ingredients in and come back in a couple of hours for your reward.
Almost all of the recipes in the chapter are for a 1 ½-pound (710 g) loaf using the bread machine. That doesn’t mean that those of you who don’t have a bread machine can’t enjoy them too. Basic instructions on converting them to be made by hand are included on the next page.
One problem that does occur with salt-free bread is the loaves tend to rise too quickly and collapse on top while they are baking. This is indeed caused by the lack of salt, which helps control the speed at which the yeast works. It tends to be more of a problem in bread machines with vertical pans. Two things can help. One is reducing the amount of yeast by as much as half. The other is to reduce the water or other liquid by a couple of tablespoons.
I suppose it’s kind of presumptuous calling something “best ever.” This recipe was sent in by subscriber Cherie. She said her hubby and son prefer it to any other bread.
1 cup (235 ml) plus
2 tablespoons (28 ml) water
1 ½ tablespoons (21 g) unsalted butter
3 cups (330 g) bread flour
2 tablespoons (16 g) nonfat dry milk powder
2 tablespoons (26 g) sugar
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:
64 g water; 148 calories (12% from fat, 12% from protein, 75% from carb); 5 g protein; 2 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 28 g carb; 1 g fiber; 3 g sugar; 16 mg calcium; 2 mg iron;
6 mg sodium
; 57 mg potassium; 62 IU vitamin A; 0 mg vitamin C; 4 mg cholesterol
Converting a Bread Machine Recipe to Hand Made
Bread machines generally have you put all the liquid ingredients in, then all the dry, although some do it the other way around. Most keep the yeast separate from the liquid until the kneading. When making bread by hand, start with the yeast, liquid, and sugar, then other ingredients except the flour, and finally the flour. Most recipes not designed for a bread machine give you a range of flour … sometimes you need more or less. So you might want to start with ¼ to ½ cup (30 to 60 g) less than the recipe says and then add more until the dough reaches the right consistency.
Start with warm water or whatever liquid the recipe calls for. Around 85°F is about right. The idea is to get it warm enough so the yeast grows, but not so warm to kill it. Mix the wet ingredients and yeast together with a spoon. Add and stir in flour until it gets too stiff to stir. Dump it out onto a floured counter or breadboard and knead until the surface is smooth, adding more flour if the dough is too sticky.
Grease a large bowl. Grease the dough top by placing it into the greased bowl, then turning it over so the greased part is on top and the ungreased is on the bottom. Cover with a cloth and put someplace warm to rise until doubled in bulk.
When doubled, punch down, form a loaf by kneading and shaping, then put it in a greased loaf pan or on a greased baking sheet. Let rise until almost doubled, place into a preheated 375°F (190°C, gas mark 5) oven, and bake until done. A loaf is ready to remove when it’s golden brown on top and sounds hollow when tapped on the bottom.
This, of course, is just one way to make bread by hand. It follows the traditional way of doing it. In cookbooks you’ll find many other methods, including some that reduce the amount of kneading by mixing up some of the ingredients with a mixer or food processor. Generally speaking you can use any recipe or method that you like, just substituting the ingredients.
