reject asked: where can i find good low sodium and/or low phoperous recipies?
Michael
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January 22nd, 2010 at 1:32 pm
Benjamin
(m)
Breakfast
Applesauce Oatmeal
Easy to prepare. Just water, oatmeal, applesauce, raisins or Craisins and a bit of cinnamon. Add a tablespoon of brown sugar if if you want it sweeter.
Serves 2
Nutritional Information
Sodium Per Recipe: 16.4mg
Sodium Per Serving: 8.185mg
Calories: 316
Sodium: 8.19 mg
Fiber: 7.13 g
Protein: 7.868 g
Carbohydrate: 69.6 g
Cholesterol: 0 mg
Calcium: 56.9 mg
Iron: 11 mg
Potassium: 456.8 mg
Total Fat: 2.9 g
Saturated fat: 0.5 g
Monounsaturated fat: 0.8 g
Polyunsaturated fat: 1 g
Vitamin K: 0
Ingredients
2 cups of water (0mg)
1 cup of unsalted Quick Quaker oats (3.24mg)
1/2 cup golden raisins (10mg)
1/2 cup unsalted homemade applesauce (3mg)
1/2 teaspoon cinnamon (.6mg
Directions
Over high heat, boil 2 cups of water in a small or medium sized saucepan. Before reaching boil add in raisins and applesauce. When water boils, add in 1 minute, zero sodium oatmeal. (Quaker Oats is a good product for this cholesterol lowering breakfast). Add in cinnamon now. You may add more cinnamon if you want to. Reduce
heat to medium and stir for one minute. Remove from heat and cover. Set aside for about 3 to 5 minutes. Serve hot.
If using raw oats instead of ground or instant, cook oats over medium heat for about 5 to 7 minutes. Exchange raisins for dried cranberries for a very special flavor.
You can add a flavorful bite to your oatmeal by using a 1/2 cup of orange juice in place of 1/2 cup of the water. Also, you can replace raisins with cranberry raisins.own.
Lunch
Don’s Very Best Luncheon Sandwich
These sandwiches can be expanded to include raw unsalted cucumbers or even more tomatoes if you like.
Serves 1
Sodium Per Sandwich: 14.7 mg
Sodium Per Sandwich w/o Avocado:11.2 mg
Nutritional Information
Calories: 376.4
Protein: 15.5 g
Carbohydrate: 45.9 g
Dietary Fiber: 7.07 g
Total Sugars: 4.303 g
Total Fat: 15.8 g
Saturated Fat: 6.086 g
Monounsaturated Fat: 6.665 g
Polyunsaturated Fat: 1.438 g
Cholesterol: 25.8 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .124 g
Total Omega-6 FA: .006 g
Potassium: 467.5 mg
Sodium: 14.7 mg
Vitamin K: 17.1 mcg
Folic Acid: 0 mcg
Nutritional Information
Calories: 304.2
Protein: 14.6 g
Carbohydrate: 42.2 g
Dietary Fiber: 4.129 g
Total Sugars: 4.174 g
Total Fat: 9.172 g
Saturated Fat: 5.166 g
Monounsaturated Fat: 2.427 g
Polyunsaturated Fat: .652 g
Cholesterol: 25.8 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .022 g
Total Omega-6 FA: 0 g
Potassium: 248.2 mg
Sodium: 11.2 mg
Vitamin K: 7.983 mcg
Folic Acid: 0 mcg
Ingredients
2 Slices of homemade whole wheat bread (11.3 mg)
1/4 Fresh small tomato, sliced (4.05mg)
1 Fresh Romaine leaf (.8mg)
1/4 Fresh California avocado (5.19mg) (optional)
1 tablespoon East Shore Key Lime Mustard (3.3mg)
1 thin slice of fresh red onion (.27mg)
1 ounce low sodium cheddar, grated or no-salt Swiss* (10 mg)
Slice bread and either toast or use fresh. Clean tomaotes,slice thinly. Clean Romaine or use other lettuce of your choice. Slice avocado thinly. Spread the mustard on either one piece of bread or both. Slice onion thinly. Grate or slice cheddar or use Alpine Low-Sodium Swiss. Enjoy.
Dinner
True Chili Con Carne
It’s delicious and you can make it hotter (with more pepper), or cooler with less.
Makes 12 cups
Nutritional Information
Sodium Per Recipe: 391.4 mg
Sodium Per Serving: 32.6 mg
Nutrient Data Per Serving:
Calories: 103.1
Protein: 8.659 g
Carbohydrate: 12.3 g
Dietary Fiber: 5.759 g
Total Sugars: 1.646 g
Total Fat: 2.26 g
Saturated Fat: .602 g
Monounsaturated Fat: 1.313 g
Polyunsaturated Fat: .223 g
Cholesterol: 11.7 mg
Trans Fatty Acids: .064 g
Total Omega-3 FA: .035 g
Total Omega-6 FA: .002 g
Potassium: 378.8 mg
Sodium: 32.6 mg
Vitamin K: 3.152 mcg
Folic Acid: 0 mcg
Ingredients
1/2 pound 5% lean ground beef (149.7 mg)
3 cups Eden Organic No Salt red kidney beans¹, drained save 1/2 cup liquid from cans (90 mg)
1 large onion, diced (3.3mg)
1 hot red pepper, seeded, finely diced (2.38mg)
4 oz mushrooms, diced (3.68mg)
1/2 cup bean juice from the cans ² (sodium accounted for)
1 14-ounce can no salt added diced tomatoes (105 mg)³
1 tablespoon extra virgin olive oil (trace)
1 teaspoon Grandma’s or other unsalted chili (or more to taste) (28.9 mg)
1 tablespoon fresh oregano (.45 mg)
1 tablespoon cumin (8.82 mg)
white or black pepper to taste (.044)
Sautè meat in nonstick pan, bringing to nearly done. Add in and continue to sautè diced onions, pepper and mushrooms in light olive oil. In a large pot, add in tomatoes, sautéed veggies, 1/2 cup bean juice, spices, the beans and bring to light boil. Simmer for 1/2 hour uncovered, stirring occasionaolly. Serve hot. Can be frozen or refrigerated and reheated.
¹ You may use more if you want to. Add 4 mg per cup. May also use a raw beans, soak overnight and boil per package instructions.
² Save bean water after boiling. You can add more if you like a more liquid chili con carne, or use more if you add more beans.
January 24th, 2010 at 3:37 am
Noah
I found a great book at amazon.com called the Healthy Heart Cookbook: Over 300 Tasty Low-Sodium Low-Salt Recipes by Alvin F. Goldfarb, Edith Tibbetts, and Karin Cadwell (Paperback – Jan 28, 2005) . Good recipes.
January 24th, 2010 at 9:47 am
Adrian
Here are some links that I found. I hope that they help.