500 Low Sodium Recipes (53 page)

¼ cup (55 g) unsalted butter

1 egg

½ teaspoon vanilla extract

1 cup (200 g) sugar

1 cup (225 g) brown sugar

2 cups (220 g) all-purpose flour

½ teaspoon sodium-free baking soda

½ teaspoon ground nutmeg

½ teaspoon ground cinnamon

1 cup (80 g) quick-cooking oats

6 ounces (170 g) butterscotch chips

Cream together butter, egg, and vanilla. Add sugars, flour, soda, and spices and mix well. Stir in oats and chips. Drop by rounded teaspoons on a greased baking sheet. Bake at 375°F (190°C, gas mark 5) for 9 to 12 minutes or until lightly browned.

Yield:
40 servings

Nutritional Analysis

Each with:
3 g water; 107 calories (15% from fat, 6% from protein, 80% from carb); 2 g protein; 2 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 22 g carb; 1 g fiber; 14 g sugar; 9 mg calcium; 1 mg iron;
21 mg sodium
; 45 mg potassium; 47 IU vitamin A; 0 mg vitamin C; 10 mg cholesterol

These have been family favorites for years and get made just about every Christmas. They are easy to make, keep well, and are very popular with kids. They do contain some unusual ingredients to keep everyone guessing.

2 eggs

1 cup (200 g) sugar

1 teaspoon vanilla extract

3 ounces (85 g) unsweetened chocolate, grated

2 cups (200 g) unsalted pecans, finely chopped

¼ cup (30 g) dry low sodium bread crumbs

2 tablespoons (16 g) all-purpose flour

¾ teaspoon ground cinnamon

¼ cup (25 g) confectioners’ sugar

Beat eggs with sugar and vanilla to blend well. Mix in remaining ingredients except confectioners’ sugar. If dough is soft, chill until it is easy to handle. Shape dough into 1-inch (2.5-cm) balls. Roll balls in confectioners’ sugar and place 1 inch (2.5 cm) apart on greased baking sheet. Bake at 325°F (170°C, gas mark 3) for 12 to 15 minutes. They will be soft and crackled on top. Cool on racks. Store in tightly covered container.

Yield:
40 servings

Nutritional Analysis

Each with:
2 g water; 81 calories (58% from fat, 6% from protein, 37% from carb); 1 g protein; 6 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 8 g carb; 1 g fiber; 6 g sugar; 9 mg calcium; 1 mg iron;
5 mg sodium
; 45 mg potassium; 20 IU vitamin A; 0 mg vitamin C; 12 mg cholesterol

These are my absolute favorite. I have to make a batch every year. Fortunately, this recipe makes a lot of cookies, since everyone else seems to like them too.

1 cup (225 g) unsalted butter

1 ½ cups (300 g) sugar

2 eggs

1 teaspoon vanilla extract

2
⅔
cups (293 g) all-purpose flour

2 teaspoons cream of tartar

2 teaspoons (9 g) sodium-free baking soda

2 tablespoons (26 g) sugar

1 teaspoon ground cinnamon

Cream butter until light. Add 1 ½ cups (300 g) sugar and beat until fluffy. Beat in eggs and vanilla. Stir together flour, cream of tartar, and baking soda. Add to beaten mixture. Stir together 2 tablespoons (26 g) sugar and cinnamon. Shape dough into 1-inch (2.5-cm) balls. Roll in cinnamon-sugar mixture. Place 2 inches (5 cm) apart on ungreased baking sheet. Bake at 400°F (200°C, gas mark 6) for 8 to 10 minutes. Remove and cool on racks.

Yield:
72 servings

Nutritional Analysis

Each with:
2 g water; 60 calories (41% from fat, 5% from protein, 54% from carb); 1 g protein; 3 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 0 g fiber; 5 g sugar; 3 mg calcium; 0 mg iron;
3 mg sodium
; 22 mg potassium; 87 IU vitamin A; 0 mg vitamin C; 14 mg cholesterol

Another family favorite. Easier to make than rolled sugar cookies, and I like the way the center stays soft.

2 ½ cups (275 g) all-purpose flour

2 teaspoons cream of tartar

2 teaspoons (9 g) sodium-free baking soda

1 cup (225 g) unsalted butter

1 teaspoon vanilla extract

1 cup (200 g) sugar

2 eggs

Stir together first 3 ingredients. Cream butter, vanilla, and sugar until light. Add eggs and beat well. Add dry ingredients in several additions, mixing well after each. Chill for 1 hour. Shape dough into 1-inch (2.5-cm) balls and place 2 ½ inches (6.25 cm) apart on greased baking sheet. Flatten with the bottom of a drinking glass dipped in sugar. Sprinkle with colored sugar if desired. Bake at 375°F (190°C, gas mark 5) for 8 minutes or until golden. Remove to racks to cool.

Yield:
60 servings

Nutritional Analysis

Each with:
3 g water; 62 calories (48% from fat, 5% from protein, 47% from carb); 1 g protein; 3 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 7 g carb; 0 g fiber; 3 g sugar; 3 mg calcium; 0 mg iron;
3 mg sodium
; 26 mg potassium; 104 IU vitamin A; 0 mg vitamin C; 16 mg cholesterol

A breakfast treat. Feel absolutely free to add a banana if you like also.

1 ¼ cups (152 g) strawberries

1 ½ cups (295 ml) skim milk

1 tablespoon (13 g) sugar

1 teaspoon lemon juice

Put all ingredients in a blender and process until smooth.

Yield:
2 servings

Nutritional Analysis

Each with:
254 g water; 131 calories (5% from fat, 24% from protein, 71% from carb); 8 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 24 g carb; 2 g fiber; 11 g sugar; 279 mg calcium; 1 mg iron;
110 mg sodium
; 484 mg potassium; 386 IU vitamin A; 59 mg vitamin C; 4 mg cholesterol

If you have a little cranberry sauce left after Thanksgiving, this goes well with a leftover muffin.

½ cup (125 g) cranberry sauce

½ cup (120 ml) orange juice

1 cup (230 g) plain low-fat yogurt

1 banana

½ cup (120 ml) skim milk

Combine all ingredients in blender and process until smooth.

Yield:
2 servings

Nutritional Analysis

Each with:
312 g water; 301 calories (7% from fat, 13% from protein, 79% from carb); 10 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 62 g carb; 3 g fiber; 44 g sugar; 325 mg calcium; 1 mg iron;
143 mg sodium
; 803 mg potassium; 313 IU vitamin A; 30 mg vitamin C; 9 mg cholesterol

I came across a new product at my local supermarket recently, Pete’s Tofu to Go. It is little cups of fruit-flavored tofu, intended to be eaten like pudding or yogurt. They only contain 10 mg of sodium per 5.75-ounce serving, so they make a good snack. But they also have recipes for things like smoothies. I find that adding the extra protein this way help to fill me up longer. You could also use plain soft tofu and get the same effect.

6 ounces (170 g) tofu

1 banana

1 cup (155 g) cantaloupe, cubed

½ cup (120 ml) skim milk

½ cup (120 ml) apple juice

Place all ingredients in blender and process until smooth.

Yield:
2 servings

Nutritional Analysis

Each with:
319 g water; 197 calories (13% from fat, 16% from protein, 72% from carb); 8 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 37 g carb; 3 g fiber; 24 g sugar; 130 mg calcium; 1 mg iron;
60 mg sodium
; 845 mg potassium; 3166 IU vitamin A; 40 mg vitamin C; 1 mg cholesterol

Try this sparkling refresher at your next picnic.

1 quart (1 L) strawberries, sliced

½ cup (100 g) sugar

5 cups (1175 ml) water, boiling

1 tea bag

12 ounces (340 g) frozen lemonade concentrate, thawed

1 quart (1 L) seltzer water

In large bowl, combine strawberries and sugar; set aside. In another bowl, pour water over tea bag; steep 5 minutes. Discard tea bag; cool tea to room temperature. Stir tea into strawberry mixture along with lemonade concentrate; chill. To serve, stir in sparkling water and ladle over ice cubes in tall glasses. Serve with spoons.

Yield:
12 servings

Nutritional Analysis

Each with:
259 g water; 110 calories (1% from fat, 1% from protein, 98% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 28 g carb; 2 g fiber; 25 g sugar; 27 mg calcium; 1 mg iron;
5 mg sodium
; 128 mg potassium; 35 IU vitamin A; 35 mg vitamin C; 0 mg cholesterol

If you are looking for something cool and refreshing to drink, give this a try. You can also use lemon juice to make a lemon fizz. Adjust the amount of juice and sweetener to your own taste.

2 tablespoons (28 ml) lime juice

2 teaspoons (8 g) sugar

¼ cup (60 ml) water

1 cup (235 ml) seltzer water

Combine juice, sugar, and water in a tall glass. Stir until dissolved. Add ice. Fill glass with seltzer.

Yield:
1 serving

Nutritional Analysis

Each with:
324 g water; 41 calories (1% from fat, 1% from protein, 98% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 11 g carb; 0 g fiber; 9 g sugar; 37 mg calcium; 0 mg iron;
4 mg sodium
; 34 mg potassium; 15 IU vitamin A; 9 mg vitamin C; 0 mg cholesterol

This subscriber-submitted tomato juice recipe uses no-salt-added tomato paste. I made some of this, and it is thick and tasty. We’ve already used it in several recipes.

6 ounces (170 g) no-salt-added tomato paste

1 ½ cups (355 ml) water

1 tablespoon (15 ml) hot pepper sauce

Blend and chill.

Yield:
4 servings

Nutritional Analysis

Each with:
123 g water; 35 calories (5% from fat, 18% from protein, 77% from carb); 2 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 2 g fiber; 4 g sugar; 18 mg calcium; 1 mg iron;
66 mg sodium
; 436 mg potassium; 706 IU vitamin A; 9 mg vitamin C; 1 mg cholesterol

This makes a pretty good substitute for V8 if you have a juice extractor. You could probably also cook the vegetables and press the juice out.

2 cups (360 g) tomatoes

½ cup (70 g) cucumber

¼ cup (30 g) green bell peppers

¼ cup (25 g) celery

½ cup (130 g) carrot

¼ cup (15 g) parsley, fresh

Cut all ingredients so that they easily fit into the juice extractor. Process all ingredients into juice extractor in the order given. Stir and enjoy.

Yield:
4 servings

Nutritional Analysis

Each with:
112 g water; 25 calories (8% from fat, 15% from protein, 77% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 6 g carb; 2 g fiber; 3 g sugar; 23 mg calcium; 1 mg iron;
23 mg sodium
; 295 mg potassium; 2927 IU vitamin A; 20 mg vitamin C; 0 mg cholesterol

This chapter covers some of the more technical aspects of cooking. Many of you who are experienced cooks will already know much of this information. Others may refer to it more often. It contains a glossary of cooking terms, information on weights and measurements, including metric conversions, and a list of some of the cooking gadgets that I use.

Confused about a term I used in one of the recipes? Take a look at the list here and see if there might be an explanation. I’ve tried to include anything that I thought might raise a question.

Al dente

“To the tooth,” in Italian. The pasta is cooked just enough to maintain a firm, chewy texture.

Bake

To cook in the oven. Food is cooked slowly with gentle heat, concentrating the flavor.

Baste

To brush or spoon liquid, fat, or juices over meat during roasting to add flavor and to prevent it from drying out.

Beat

To smooth a mixture by briskly whipping or stirring it with a spoon, fork, wire whisk, rotary beater, or electric mixer.

Blend

To mix or fold two or more ingredients together to obtain equal distribution throughout the mixture.

Boil

To cook food in heated water or other liquid that is bubbling vigorously.

Braise

A cooking technique that requires browning meat in oil or other fat and then cooking slowly in liquid. The effect of braising is to tenderize the meat.

Bread

To coat the food with crumbs (usually with soft or dry bread crumbs), sometimes seasoned.
Broil
To cook food directly under the heat source.

Broth or Stock

A flavorful liquid made by gently cooking meat, seafood, or vegetables (and/or their by-products, such as bones and trimming) often with herbs and vegetables, in liquid, usually water.