Category Archives: Recipes

Low Sodium Rubs, Marinades and Glaze

 Great for Grilling and Barbecuing Meats and Poultry 

Cajun Spice Rub

2 Tbsp Paprika, 1 Tbsp ground Cumin, 1 Tsbp dried Thyme, 4 mined garlic cloves, 1 diced onion, 1 Tbsp dired Oregano1 tsp black pepper, 1 tsp Gound Cayenne

Allspice, Garlic, Marjoram, Parsley ,Thyme   • Mix 1 tsp of each and rub into any any red meat.

Marjoram, Rosemary, Tarragon, Lemon Zest    • Combining 1 tsp of each spice and the zest of half of lemon rub into the chicken or turkey.

Cayene, Gound Cumin, Garlic to spice up your meats.  Mix together1 Tbsp Cumin, 1 tsp Cayene, 2 minced Garlic  and rub into meat.

Marinades

Soy Sauce, Garlic, Olive Oil, Balsalmic Vinegar Great for Pork!

2 Tbsp Reduced Sodium Soy Sauce,

2 minced garlic

1 Tbsp Olive Oil,

3 Tbsp Balsalmic Vinegar.

Place meat inside 1 gallon plastic bag and let marinade for two hours. May store in refrigerator for up to three days.

Basic Wine Marinade

1/4 (60 ml) cup olive oil,

1/4 (60 ml) Red Wine (RED MEATS) and White Wine (WHITE MEATS),

1 onion grated,

2 garlic cloves minced,

1 tbsp herbs (oregano, rosemary, marjoram, or bay leaf, or Italian Seasoning),

1 tsp pepper,

and 1/4 tsp salt.

Combine all ingredients with meat into a 1 gallon plastic bag.  Allow to marinade for 2-4 hours and up to 48 hours.

Glaze

Rum Glaze

1/2 cup (100g) brown sugar

2 Tbsp dark rum

grated zest of 1 lime

Juice of 1 lime

1 Tbsp dry mustard

Mix all ingredients together.

Coat meat with a Dry Rub of your choice. Cook over low heat. Brush on glaze at end of cooking time.

Mango Mustard Glaze

2 1/2 tbsp mango chutney

1 1/2 tbsp Dijon mustard

1 1/2 tbsp apricot jam

3 -5 drops Tabasco Sauce

Mix all ingredients together then brush over cooked meat.  Return to grill and continue cooking for 15-20 minutes make sure that it glazes, but does not burn.

By Kimberly Crocker

Waldorf Salad

Waldorf Salad

Salad

2 c’s chopped apples

1 ¼ c chopped celery

½  c. chopped walnuts

6 c. mixed greens

Dressing

1/3 c. nonfat vanilla yogurt (substitute for 1/3 c. mayonnaise)

dash allspice

2 t. sugar

1 t. lemon juice

For presentation

5-6 twisted lemon pinwheels

Low Sodium Dietary Tips

Adjusting flavor, while reducing salt.  Mildy palate pleasing herbs in all your favortie dishes.

Basil, Marjoram, Oregano, Parsley, Rosemary, Sage, Thyme, Garlic, Onion   • Use each alone or mix them together.

• BASIL, OREGANO, PARSLEY taste great in tomato sauces, (use low sodium tomatoes or tomato sauce).   Serve the sauce with pasta or rice. 

  • Fresh minced garlic and diced onion sauté in a 2 Tbsp oil for 7 minutes on med low. Add tomato sauce simmer for 20 minutes, add oregano and parsley, OR basil at end.
  • With 2 tbsp olive oil combine equal parts of ROSEMARY, SAGE, THYME, to a GARLIC clove, half ONION saute` in pan on medium low for 7-10 minutes and then add to your favorite bean dish.
    • Try any of these herbs in your steamed vegetables or in soups.
  • Chives, Dill, Parsley ,Tarragon       • Steam any one of these with your vegetables or with fish.
  • • Tarragon is great in soup.
  • • Dill is great in rice with vegetables and kidney beans, or in dips with yogurt and low fat sour cream.
  • Chives and parsley are great on top of salad, soup or baked potato. They are also good in dips with yogurt and sour cream.

Allspice, Garlic, Marjoram ,Parsley ,Thyme       • Mix these herbs and spices together and rub into any meat, poultry, or pork  for a terrific dish.
Marjoram, Rosemary, Tarragon             • Combine spices and rub into the chicken or turkey (with the skin removed) and steam it.
Curry powder, Turmeric, minced Garlic and diced Onions   • Saute` in 2-3 Tbsp olive oil for 7 minutes on med low temp, then add tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor.

Simple Spaghetti Basil & Tomato Sauce

Simple Spaghetti Basil & Tomato Sauce

1 medium onion

2 Tbsp Extra Virgin Olive Oil  (EVOO)

28 oz tomato sauce

1 tsp salt

1/4 cup milk

10 Basil leaves

120 grams Spaghetti

In a large pan bring 1 quart of water to boil.

In a medium size pan, sauté onion in olive oil for 5 minutes on medium low.

Add tomato sauce, salt, milk (helps to reduce acidity of sauce which comes from the processed seeds.)

Allow to simmer for 20 minutes. Add basil leaves to sauce at end of simmering time.

 

Place Spaghetti in large pan of boiling water and allow to boil for time indicated. Drain water from spaghetti.

Serve Spaghetti with a 1/4 c of sauce

Add Parmesan cheese on top for a delicious bite of dinner!

 

 

Nutrition Facts  Cal 149  Cal from fat 125   Sodium 391mg  Carbohydrate 48g

Note: The fat in this recipe contains heart healthy alimentary fat made of  monosaturated fat (oleic acid) and polyphenols.

 

By:  Kimberly Crocker

Chicken and Dumplings (reduced-sodium)

Easy Chicken and Dumplings

2 Tbsp. flour

1 cup cooked chicken, diced

2 Tbsp. water

1/4 tsp. Mrs. Dash salt substitute

1 cup Very-low Sodium chicken broth granules

Dash pepper

Mix the flour and water in a pan until smooth.

Slowly stir in broth.

Cook over medium heat until thickened.

Add chicken, salt and pepper.

Drop dumpling dough from a tablespoon onto gently boiling mixture, making 4 dumplings.

Cover pan tightly and cook slowly for 15 minutes without lifting the lid.

Serves 2.

 Dumplings:

1/3 cup flour

1/4 tsp. Mrs. Dash salt substitute

1/2 tsp. baking powder

2 Tbsp. milk

Combine flour baking powder and salt in a small bowl. Stir in milk until dough forms.

NUTRITION FACTS (per serving) – Calories 300 ~ fat 11 g ~ calories from fat 100 ~ sodium 250 mg ~total carbohydrate 23 g