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.

Veggie-filled Pancakes, Fun Salads and Some Sesame Oil

In an attempt to be more healthy, I've been adding pureed vegetables and fruit to my pancakes, and eating a lot more salads. I am of the opinion that salads should be exciting affairs, so I tend to add a plethora of different vegetables and protein. My new favorite "dressing" is good old-fashioned hummus. I prefer plain tahini flavor, but I'm sure any variety will do. If more flavor is desired, a little bit of balsamic vinegar will do the trick.

This past week I splurged and bought some Sesame Oil. It has added some amazing flavor to my Asian and Curry sauces. 

 

Sweet Potato Coconut Pancakes with Cream Cheese Cinnamon Butter

2 Servings (includes 2 servings of vegetables and fruit)

1 cups Flour

1 tsp Baking Powder

1 Tbsp Sugar

1 Egg

1 cup Milk

1/2 tsp Cinnamon

1/2 cup Sweet Potato, peeled, cubed, boiled and smashed

1/4 cup Coconut Flakes

Butter

Cream Cheese

Fruit of your choice

Peel, cube and boil sweet potatoes. Set aside.

In a medium bowl, combine wet ingredients, beating well. Add dry ingredients and stir well.

Cook in a buttered frying pan.

Combine cream cheese, butter and cinnamon. Layer over pancakes. Serve with bananas or berries.

Healthy Sesame Chicken

1 Serving (includes 2-3 servings of vegetables)

Chicken (breast or tenderloin), cubed

Garlic

Black Pepper

Basil

Corn Starch

Olive Oil

Sesame Oil

Ginger

Honey

Plum Jam

Lemon or Orange Juice

Red Wine Vinegar

Vegetables of your choice

Rice

Cube chicken. Sprinkle with spices and corn starch. Sauté with olive oil. Add vegetables to same frying pan.

Cook rice according to package instructions.

In small sauce pan, combine sesame oil, ginger, honey, jam, juice and vinegar. Bring to a boil and then remove from heat. Stir in chicken. Serve with vegetables and rice.

Spinach and Anything-in-the-Frig* Salad with Hummus and Balsamic Vinegar

1 Serving (includes 3 servings of vegetables)

Spinach

*for example:

Onion

Broccoli

Bell Pepper

Tomato

Cucumber

Green Beans

Chickpeas or other beans

Chicken

Quinoa

Couscous

Pasta

Barley

Hummus

Balsamic Vinegar

Start with spinach and add anything else you wish. Top with 1-2 Tbsp of hummus and just a dash of balsamic vinegar.

Chickpea and Veggie Curry with Barley

Multiple Servings (includes 3 servings of vegetables and fruit)

2 cups Barley

5 cups of Water

Garlic

Onion, chopped

Sweet Potato, peeled and cubed

1 can of low sodium Chickpeas

Red Bell Pepper, chopped

Fresh Basil

1 can of Coconut Milk

1 Tbsp Corn Starch

½ tsp Sesame oil

2 Tbsp Curry Powder

1 tsp Paprika

1/2 tsp Ginger

1/2 tsp Coriander

1 tbsp Honey

Raisins

Cook barley according to package directions. Set HALF the cooked barley aside for another meal. Can be frozen or placed in refrigerator.

In a large frying pan, sauté garlic, onions, pepper, and sweet potatoes. When sweet potatoes are almost tender, add chick peas and basil and continue to cook for a few more minutes and then remove from heat. Add cooked barley.

In a small sauce pan, combine coconut milk, corn starch, spices and honey. Bring to a boil and simmer until the sauce thickens. Poor HALF the sauce over barley mixture, save the other half for another meal. Add Raisins. Serve warm or room temperature.

Barley and Chicken Curry

1 Serving (includes 2 servings of vegetables)

Olive Oil

2 Chicken tenderloins, cubed

Corn Starch

Garlic

Black Pepper

Basil

Onions

Mushrooms

½ cup Barley

¼ cup Curry sauce

Sprinkle chicken with spices and corn starch. Sauté with vegetables in olive oil. When browned, add barley and continue to cook until well warmed. Pour on curry sauce.

Spice Up Your Life

It has been a busy week here in Chicago. I live in a big apartment, and this weekend was the great-roommate-switch. We lost three to grand adventures, but gained three new faces. While this was all going on, I was in the kitchen. Not cooking, but cleaning! I scrubbed every cupboard and shelf and counter top. And in doing so, discovered that we own way too many spices. The variety is marvelous, but when one has three jars of basil and four canisters of black pepper, you know you have a problem. With much ceremony, we created a box for the extras and placed it high up in a cupboard for later consumption.
So without further ado, this week's spice-filled recipes.

Barley Salad with Orange, Honey & Thyme Dressing

Multiple Servings/Family Size (includes 3 servings of vegetables)

Onion

1 cup Pearl Barley

4 cups Water

Olive oil

Cumin

Paprika

Black Pepper

Garlic

1 Sweet Potato, peeled and chopped

Broccoli

2 Tbsp Orange Juice

2 Tbsp olive oil

1 tsp Honey

1 Tbsp fresh Thyme, chopped

Rinse the barley and drain. In a large pot, sauté with onions until just beginning to brown. Add water and bring to a boil, rolling for about 40 minutes until soft.

Meanwhile, sauté sweet potatoes and broccoli in a large skillet until just done. Add to barley.

Combine ingredients for dressing. Pour over barley mixture. Set aside to cool. Serve alone or over spinach.

Caprese Salad

1 Serving (includes 2 servings of vegetables)

Grape tomatoes

Fresh Basil

Fresh Mozzarella

Asparagus

Angel Hair Pasta

Balsamic Vinegar

Cook pasta according to package instructions. Cook asparagus, either sauté or roast.

Cut tomatoes, cheese and basil. Mix together. Sprinkle with balsamic vinegar.

Roasted Eggplant with Sweet Potato Hummus

1-3 Servings (includes 3 servings of vegetables)

Eggplant

Olive oil

Black Pepper

Garlic

Preheat oven to 400 °F. Cut each eggplant in half lengthwise. Score across the flesh on a 45° angle and then repeat in the other direction to achieve a diamond pattern (this allows the steam to escape). Drizzle lightly with olive oil, sprinkle with pepper and garlic and roast in the oven for 35-40 minutes until the flesh is very soft and golden.

Sweet potatoes, peeled and cut into 1-inch pieces

1 can low sodium Chickpeas, drained and rinsed

1/4 cup Lemon Juice

1/4 cup Tahini

2 Tbsp Olive oil

2 tsp Cumin

1 garlic clove, chopped

Black pepper

Set a steamer basket in a large pot. Fill with enough water to come just below basket; bring to a boil. Add potatoes; reduce to a simmer, cover, and cook until tender, 10 to 12 minutes. Transfer to a food processor.  Combine chickpeas, lemon juice, tahini, oil, cumin, and garlic in the food processor. Puree, about 1 minute; thin with water if necessary. Season with pepper and let cool.

Breadcrumb-less Chicken Parmesan with Asparagus

1 Serving (includes 2 servings of vegetables)

Chicken tenderloins

Water

Balsamic Vinegar

Fresh Basil

Garlic

Black Pepper

1 Tbsp Tomato Paste

Onions

Asparagus

Parmesan Cheese

In a deep bowl or container, marinate chicken in balsamic vinegar, water, basil, garlic and pepper. Let sit for about an hour, then cook chicken in an oiled frying pan. Once chicken is browned, pour in the remaining marinade and tomato paste. Cover and simmer until chicken is done. If the sauce is not wet enough, add more water.

Sprinkle with Parmesan and serve with Onions and Asparagus.

Masa Pancakes

2 Servings (includes as many servings of vegetables and fruit as you add)

1 cup Masa flour

1 tsp Baking Powder

1 egg

1 cup Milk

1 cup Water (add more if needed)

In a medium bowl, combine ingredients and stir well.  Heat frying pan. Grease pan and pour on batter. Cook until each pancake is golden brown.

Serve sweet (with butter, cinnamon, syrup and fresh fruit) or savory (chili powder and cumin, sour cream, fresh tomatoes and peppers).

Chickpea Marinara Salad

1 Serving (includes 3 servings of vegetables)

Olive oil

Onions

Broccoli

Asparagus

Chick peas

Garlic

Marjoram

Basil

Paprika

Black Pepper

Balsamic Vinegar

Tomato Paste

Leafy Greens

Sauté vegetables and garlic in small amount of olive oil. When tender, add spices, herbs, balsamic vinegar, tomato paste and water.

Serve over leafy greens.

Around the World in Four Recipes

This is a multicultural combination of recipes, from Mexican to Israeli, in fact. I had all this masa flour left over from last August's tamale-making party, so i decided to make some tortillas. They weren't very fold-able, so I stacked with up with some avocado, made a skillet salsa, and call it a "stacked taco." The Broccoli and Quinoa was a spur-of-the-moment meal, but ended up being amazing. Apple cider vinegar and coriander go so well together. The other day I had an urge for a twice-baked potato, so I added some curry powder to make it more exciting. And finally, my first attempt at Shakshuka, an Israeli favorite!

 

Stacked Tacos with Skillet Salsa

1 Serving (includes 3 servings of vegetables)

Masa flour

Water

Oil

Avocado

Cheese

Onions

Yellow peppers

Tomatoes

Water

Cilantro

Garlic Powder

Chili Powder

Mix masa with water and oil until nice consistency. Pat into thin tortillas. Fry in oiled pan.

Layer with avocado and cheese.

Sauté onions, peppers, tomatoes until tender. Add cilantro, water and spices. Cook for a few more minutes and then pour over tacos.

Roasted Broccoli and Quinoa

1 Serving (includes 3 servings of vegetables)

1/3 cup Quinoa

Olive Oil

Broccoli

Onion

Red Bell pepper

3 tsp. Apple Cider Vinegar

Garlic Powder

Paprika

Marjoram

Coriander

Black Pepper

Parmesan Cheese

Cook quinoa according to package instructions.

Cut vegetables and toss with oil in a small bowl. Roast at 425 degrees until slightly browned. 

When quinoa is done, add vinegar, spices and herbs. Combine with vegetables and sprinkle with Parmesan cheese.

Twice-Baked Curry Potatoes

1 Serving (includes 2 serving of vegetables)

Yellow Potatoes

Olive Oil

Butter

Milk

Curry Powder

Coriander

Paprika

Black Pepper

Parmesan Cheese

Asparagus

Cover potato and asparagus in olive oil. Roast until golden brown. Cut in half and scoop out potato from skins. Set asparagus aside.

Smash potatoes, add butter and milk. Stir until smooth. Sprinkle in spices.

Pour back into potato skins. Top with cheese and bake for a few more minutes.

Butternut Squash Shakshuka

1 Serving (includes 3 serving of vegetables)

Olive Oil

Onion, diced

Red or Yellow Bell Pepper, diced

Butternut Squash, peeled and cubed

Spinach, chopped

Tomato Paste

Water

Garlic powder

Paprika

Cumin

Black Pepper

2 Eggs

Parsley

Sauté onions, peppers and squash until tender. Add spinach, tomato paste, water, spices. Cook for a few minutes until well blended. Make a small indent in center of sauce, pour in eggs. Cover with a lid and simmer until egg is cooked. Sprinkle with parsley.

Cooking with Red Wine

Last weekend we had our church women's retreat. It was so refreshing to get out of the city, enjoy the great facilities at Dixon Valley, and fellowship with the Lord and my sisters. But like always, it has great to get back to my kitchen. This week has been very busy, but here are two recipes I had time to make. I've been experimenting a little with wine. It adds great flavor and consistency. Enjoy!

Barley, Beef, Squash and Kale Risotto

Olive Oil

Onion, chopped

1/2 cup Barley

Garlic

1/2 cup Red Wine

2 cups Water

1 cup Broth

Thyme

Sage

Black Pepper

Paprika

Ground Beef Sirloin

Butternut Squash, peeled and cubed

Kale, chopped

2 Tbsp Red Wine Vinegar

In a large soup pot, sauté onions and barley in olive oil until browned. Add wine, water, broth, spices and herbs. Bring to a boil and cook for about 40-45 minutes, or until barley is done.

In a separate skillet, cook ground beef and squash. Pour into soup pot. Add kale and red wine vinegar. Continue to cook until liquid is mostly absorbed.

Lamb and Vegetable Skillet Pie

Olive Oil

Onion, chopped

Garlic

Lamb, cubed

Sweet Potatoes, peeled and cubed

Green Beans

Peas

Tomatoes

Red Wine

Chicken Broth

Water

Paprika

Chili Powder

Fresh Basil

Sage

Coriander

Allspice

Black Pepper

1/2 cup Flour

1 tsp Baking Powder

Basil

Oil

Water

In a lidded skillet, sauté onions in olive oil. Add lambs and vegetables. Cook until browned. Add wine, broth, water, spices and herbs. Bring to a boil.

Combine biscuit ingredients. Drop clumps of dough into pot and continue to cook until dough is not done.