Happy One Year of Low Sodium to Me!

It has officially been one year since I went "low sodium." And I can honestly say that I feel healthier for it. My blood pressure is slowly getting lower, and as a result of all these added vegetables and fruits, I've lost 25 pounds.

A while back I stopped referring to my eating habits as the DASH diet (see my first post on that subject) and began focusing on the multitude of flavors that the natural world has to offer. I have to say, I haven't missed salt, not really. But I have missed some foods that happen to be high in sodium, like pizza.

So in celebration of all things low-sodium, here are a lot of recipes for you! They've been piling up the last couple weeks, so I thought I'd give them out all at once. Enjoy!

Cherry-Nectarine Crisp

Multiple Servings (each serving includes 2 servings of fruit)

  

5-6 Nectarines

2 cups Cherries

1/4 cup Flour

1 Tbsp Brown Sugar

1 stick Butter

1/2 cup Brown Sugar

2 cups Oats

1 cup Flour

1 tsp. Cinnamon

Cut and pit fruit. In a large bowl, combine with flour and sugar.

In a medium sauce pan, melt butter. Add sugar, flour, oats and cinnamon.

Grease round baking dish. Pour in fruit. Top with oat mixture. Wrap edges of dish in foil to keep crisp from leaking over. Bake at 350 degrees for 60-90 minutes, depending on how deep the fruit is—until oats begin to brown.

Serve with Vanilla Ice Cream or Whipping Cream.

Balsamic Chicken and Vegetables over Whole Wheat Couscous

1 Servings (includes 3 servings of vegetables)

Olive Oil

Sesame Oil

Garlic

Onion

Tomato

Asparagus

Chicken

Thyme

Basil

Balsamic Vinegar

Black Pepper

Whole Wheat Couscous

Parmesan cheese

Chop onions, garlic and asparagus. Cube chicken. Sauté in small amount olive and sesame oil. When begins to brown, add tomatoes. Sprinkle on herbs and balsamic vinegar.

Cook couscous according to package instructions. Serve under chicken and vegetables. Add Parmesan cheese if desired.

Homemade Salsa 

Multiple Servings (includes 3 servings of vegetables)

inspired by Sharon Redinger

1 can low sodium diced Tomatoes

1/2 Onion

1/2 Green Bell Pepper

1 cup Cilantro

1 Tbsp Honey

1/8 tsp Chili Powder

1/8 tsp Cumin

Tiny bit of Crushed Red Pepper or Chipotle Pepper

Combine onion, pepper and cilantro in food processor. Pulse until vegetables are finely chopped. Add all other ingredients and lightly pulse until blended.

Avocado Papusas

2 Servings (includes 3 servings of vegetables) 

2 cups Masa Flour

1 ½ cups Water

Garlic

Chili Powder

1 Avocado, smashed

¼ Onion, chopped

Oil

Sour Cream

In a large bowl, mix together the masa flour, garlic, chili powder and water and knead well. Knead in more water, one tablespoonful at a time if needed, to make a moist, yet firm dough. (It should not crack at the edges when you press down on it.) Cover and set aside to rest for 5 to 10 minutes.

Roll the dough into a log and cut it into 8 equal portions. Roll each portion into a ball.

Press an indentation in each ball with your thumb. Put about 1 tablespoon of avocado and onion filling into each indentation and fold the dough over to completely enclose it. Press the ball out with your palms to form a disc, taking care that that the filling doesn't spill out.

Heat a oiled skillet over medium-high flame. Cook each pupusa for about 1 to 2 minutes on each side, until lightly browned.

Serve with Sour Cream and Salsa.

Taco Salad

1 Servings (includes 3 servings of vegetables)

 

Spinach

Onion

Red Bell Pepper

Pinto Beans

Cucumbers (or any other vegetable on hand)

Sour Cream

Homemade Salsa (see previous recipe)

Low Sodium Corn Chips

Ginger Vegetables over Quinoa 

1 Servings (includes 3 servings of vegetables)

 

Olive Oil

Sesame Oil

Onion, chopped

Sweet Potato, peeled and cubed

Carrots, peeled and chopped

Peas

Ginger

Coriander

1 Tbsp Tomato Paste

1/2 cup Water

Basil

Black Pepper

Quinoa

Saute vegetables in small amount of olive and sesame oil. Add ginger, coriander, basil, and black pepper. When vegetables are tender, add tomato paste and water. Simmer until most of the liquid has evaporated.

Cook quinoa according to instructions. Serve under vegetables.

Pumpkin Oatmeal Pancakes

4 Servings (includes 2 servings of vegetables and fruit)

Inspired by Becky Raffensperger

Wet:

1/2 cup Rolled Oats

1 1/3 cup Milk

2 eggs

1 Tbsp Oil

1/2 cup Pumpkin Puree (canned or fresh)

Dry:

3/4 cup Flour

1 Tbsp Brown Sugar

1 tsp Baking Powder

1/2 tsp Baking Soda

1/4 tsp Cinnamon

Mix the wet and dry ingredients separately, then combine. Fry on a greased skillet at medium heat.

Top with Cranberry Sauce and butter. Serve with fresh fruit.

Refrigerator Oatmeal

2 Servings (includes 1 servings of fruit)

1/2 cup uncooked Rolled Oats

1/3 cup Skim Milk

1/4 cup low-fat Greek yogurt, any flavor

1-1/2 tsps chia seeds or flax seeds

1-2 tsps honey

1/4 cup diced fruit of your choice

In a lidded mason jar, add oats, milk, yogurt, chia/flax seeds, and honey. Put lid on jar and shake until well combined. Add fruit and stir with fork until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Serve chilled. Add a little crunch with chopped nuts or some Granola.