Low Sodium

Two Side Dishes

Sweet Potato Fries and Three Bean Salad
These recipes feel a little like cheating. They are so easy that I almost think I should not include them here, but I don’t want people to overlook these.

Sweet Potato Fries

I bought a small electric fryer (This is not exactly the model I found at my local Aldi, but it is very similar and for a similar price.) It is just large enough to make one potato’s worth of fries. (Or as my friends from Great Britain would say, “chips”.)

Peel the sweet potato (and of course, these instructions are true for white potatoes.) Cut them into slice 1/4-1/2 inch thick, then cut them again at the same size to make the fries.

Rinse under cold water, then place in a bowl. Fill with water and ice. Let them chill for 30min to overnight.

Get the oil hot, 325F/162C. Use an oil that remain liquid at room temperatures (canola, corn, safflower or peanut work very nicely.) Drain the water off the potatoes, and using a clean cotton towel, get the fries as dry as possible. Carefully place in the oil. Let let cook for 6-8 minutes. They will start to get limp. Remove them from the oil and let drain. set them aside to rest.

Turn the heat up to 350F/175C. When hot, place the fries back in the oil for 1 minute. they will quickly get golden brown. Serve immediately.

Three Bean Salad
Makes approximately 8 portions (1 cup each)
2 cans cut green bean
1 can cut wax (yellow) beans
1 can kidney beans, drained and rinsed until clear
1 medium onion, slice thinly.
apple cider vinegar 
sugar (or I used Splenda)
Salt and pepper to taste
Place everything in a non-reactive bowl (glass is best). I try to find low sodium versions of the vegetables. That way, if you need to add a bit more, you are in control of how much is added.
Mix the dressing (equal parts vinegar and sweetener.) I make it in small amount ata time until I get enough. How much is enough? Hard to say, but after placing all the vegetables in the bowl, you want to add enough dressing to come about 3/4 of the way to the top. It’s okay if not everything is submerged. The onions will get soft and collapse, and the beans will give off their own juice. 
Mix together, season as needed, cover and refrigerate overnight. This is a salad that tastes better a few days after making it.
Nutritional data (using Splenda, and no-salt-added vegetables)
Calories:       149
Fat:                     0g
Sat fat:                0g
Chol:                0mg
Sodium:    295.6mg
Carbs:            32.6g
Fiber:               6.7g
Protein:            6.7g
Most of the calories and carbs are from the kidney beans.
I served these sides with burgers, fresh off the grill. I dressed my bun with Vidalia onion and avocado slices (on the bottom bun) with a dollop of coarse German mustard on top of the meat.

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An updated BLT

An Updated BLT
(The recipe below is for two sandwiches, but the nutritional data is for one sandwich.)
2 English muffins (I prefer Healthy Life 100% Whole Wheat, for their flavor and only 60mg of sodium per muffin.) 
1/4 ripe avocado, mashed
2 strips bacon (preferably low sodium)
2-4 slices of tomato 
Onions as desired
Fresh baby spinach
  1. Fry your  bacon, and drain on plate covered with paper plate and paper towels. (You can save any residual bacon grease for later cooking or throw it out. I save mine.) Note: I have been having issues with out home smoke detectors lately, so I fry my bacon on my gas grill outside, laying them on a cast iron griddle. Works great, and no loud alarms!)
  2. Toast your muffins, or I lightly butter them and lay them on the gas grill for few minutes.)
  3. Spread half the mashed avocado on each muffin and layer the other ingredients. One slice of bacon torn in half is all that is needed on each sandwich for great flavor.
That’s it. Simple as can be, and much healthier (in this case, especially in regards to the sodium content.) More importantly, this is a delicious sandwich and really quick to make.
Nutritional data (per sandwich):
Calories:     183
Fat:             6.7g
Sat fat:        1.6g
Chol:          7.5mg
Sodium:  161.3mg
Carbs:       22.5g
Fiber:             4g
Protein:       8.6g

To understand why this version is healthier, if you used Healthy Life 100% whole wheat bread, 2 tablespoons low fat mayonnaise, and 3 strips of regular bacon the numbers would be:
Nutritional data (per sandwich):
Calories:       237 (not bad)
Fat:               12.6g 
Sat fat:            3.3g
Chol:            26.4mg
Sodium:      1027mg  (Ouch!)
Carbs:          21.5g (the same)
Fiber:             5.7g  (better)
Protein:        13.3g  (more)
If you are not worried about sodium, the regular version is fine. But the updated version is 50 calories and 960 mg sodium less, and that can make a difference. 

Turkey Dumpling Soup

Turkey Dumpling Soup
Serves 4

Soup:
1 teaspoon olive oil
1/2 onion, minced
2 carrots, diced
2 stalks celery, sliced thinly
1 garlic clove, smashed and minced
16 ounces (2 cups) reduced sodium chicken stock
12 (1.5 cups) ounces water
4 ounces (0.5 cup) white wine
8 ounces shredded, cooked turkey (or chicken)
1 teaspoon rubbed sage
Salt and pepper to taste

Dumplings:
1/4 cup cottage cheese
1 egg
1 tablespoon water
1/2 cup flour
1 teaspoon seasoning (I used Penzey’s Sunny Paris. Alternative combinations could be tarragon and thyme, onion and garlic powder, or sage and celery seed)

  1. In a medium to large sauce pan (3-4 quart), heat the olive oil over med-high heat. Add onion, carrots and celery. Saute until the onion begins to turn translucent.
  2. Add garlic. Saute another minute.
  3. Add stock, wine, cooked turkey and sage. Bring to a boil, reduce heat (medium-low, but not to a low simmer) to a low boil for 15 minutes.
  4. While you wait for the soup to boil, mix together dumpling ingredients.
  5. After 15 minutes, increase the heat to medium-high.
  6. Using a soup spoon or tablespoon, drop dumpling batter into the soup by the spoonfuls. Cover, reduce heat to simmer, and let the dumplings cook for 15 minutes. They are done when a toothpick inserted comes out clean.

Nutritional data (approximately 1.5 cups soup and 2-3 dumplings)
Calories:    192
Fat:             3.9g
Sat fat:        1.2g
Chol:            97mg
Sodium:     190mg
Carbs:        19.1g
Fiber:           1.9g
Protein:     17.9g

Creamy Turkey, Wild Rice and Mushroom Soup

Creamy Turkey, Wild Rice and Mushroom Soup
Serve 4

1 teaspoon olive oil
1/2 medium onion, diced
1 clove garlic, smashed and minced
8 ounces fresh mushrooms, sliced
1/4 cup shredded carrot
Seasoning (your preference–I used Penzey’s Sunny Paris.)
1 cup reduced sodium chicken stock (I used homemade, no salt added chicken stock)
1/2 cup white wine
8 ounces shredded cooked turkey (or chicken)
1/4 cup butter
1/4 cup flour
1 cup milk
Salt and pepper to taste

  1. Heat a 10″ non-stick skillet over med-high heat. Add olive oil.
  2. Sautee onions until beginning to soften and turn translucent.
  3. Add mushrooms. Let them cook, undisturbed for 2 minutes, then stir together.
  4. Add garlic and carrot.
  5. While the mushrooms are cooking, melted the butter in a small saucepan. Add flour to form a roux.
  6. Add milk, and stir over medium heat until it begins to bubble. Remove from heat.
  7. Add shredded turkey to mushrooms.
  8. Add stock and wine. Bring to a boil.
  9. Stir in the roux. Adjust seasoning with salt and pepper. As it cooks it will thicken.

Nutritional data:
Calories:       222
Fat:                7.7g
Sat fat:           4.3g
Chol:              46mg
Sodium:         54mg
Carbs:         16.5g
Fiber:            1.5g
Protein:      16.4g

Cream of Wild Mushroom Soup

Cream of Wild Mushroom Soup
Serve 4
2 ounces (dry) mushroom blend. I used a blend of porcini, shiitake, oyster and black mushrooms.
8 ounces fresh white button mushrooms, sliced
1/2 Vidalia onions, diced
2 teaspoons olive oil, divided
3 cloves garlic, crushed and minced
1/2 cup white wine
Salt and pepper to taste

  1. Rehydrate mushrooms with one quart boiling water. Let set for 30 minutes or more.
  2. In a 2-3 quart non-stick sauce pan, preheat over medium-high heat. Add 1 teaspoon oil.
  3. Place onions in pan. Cook until beginning to get translucent.
  4. Add garlic. Cook for 1 minute. Remove from heat.
  5. In the same pan, add remaining oil.
  6. Add white button mushrooms.  Cook until they are beginning to get soft.
  7. Drain rehydrated mushrooms. SAVE THE JUICE! Squeeze the mushrooms to get them as dry as possible. Add to button mushrooms.
  8. Cook mushrooms until they are about half their volume (10 minutes).
  9. Return onions to mushrooms.
  10. Measure and add mushroom water to pan. (There should be about 2 cups)
  11. Add wine.  Season with salt and pepper.
  12. Bring to a boil.
  13. While the broth returns to a boil, make the roux.
  14. When the broth boils, stir in the roux. Simmer until the desired thickness.

Roux:
4 tablespoons unsalted butter
4 tablespoons flour
1/2 cup plain Greek yogurt
1 cup skim milk

  1. Melt butter in a small sauce pan. Remove from heat.
  2. Stir in flour to make a paste.
  3. Add Greek yogurt, stir until well mixed.
  4. Add milk. Stir until smooth. Return to heat over low-medium, just to get it warm.

Nutritional data:
Calories:         253
Fat:               14.4g   
Sat fat:               7g
Chol:               28mg
Sodium:           46mg
Carbs:           18.5g
Fiber:              2.8g
Protein:         10.1g

Baked Beans

Baked Beans (modified to further reduce sodium levels)
Serves 10

This recipe is far easier than you would guess and tastes better than anything you will find in a can or deli.

3 cups canned beans (any variety, or a mix of varieties) -OR- 1.5 cup raw beans that you precooked according to label directions
1 medium onion, finely minced (about 1.5 cup)
1 tablespoon olive oil
3 clove garlic, mashed and minced
1 teaspoon fresh ginger
4 tablespoons cider vinegar
2 tablespoons each: tomato paste, brown sugar, meat drippings (if using meat)
1/2 tablespoon each: Worcestershire sauce, Dijon mustard, dry mustard (optional, but important)
4 ounces shredded pork (or shredded beef, ground beef, ham, bacon, or no meat at all)

1.  Preheat oven to 350F.
2.  Prepare beans according to label instructions if raw. If canned, open cans and rinse.
3.  In a large non-stick skillet, add olive oil and saute onions, garlic and ginger over medium heat until beginning to turn translucent (about 5 minutes.)
4.  Add beans, and all remaining ingredients. Stir over medium-high heat until evenly hot.
5.  Pour into an 8×8 baking pan or similar dish.  Bake uncovered until thickened (about 30 minutes, but 45-60 won’t hurt it.)

Nutritional data: (updated to reflect no ketchup or BBQ sauce)
Calories:       122
Fat:               3.1g
Sat fat:          0.7g
Chol:             12mg
Sodium:         55mg
Carbs:         23.4g
Fiber:            11g
Protein:         10g

Note:  My pressure cooker recipe for beans is simple.  Add raw, unsoaked beans to the cooker and add an equal volume of water. Seal lid and set for high pressure. Place on heat.  When steam begins releasing from valve, reduce heat to a low simmer for 25 minutes. Remove from heat, set in sink and cool quickly with cold running water. Open the lid when the pressure is gone (and follow your pressure cooker’s specific instructions for safety.)

The next time I make the beans, instead of using water, I will use beer for added flavor.