Spanish Rice

This simple side dish is great with any dinner with Mexican Food theme.  Rice has no sodium and it’s simple to make.  The milligrams of sodium are so low it comes with the corn which is frozen, 10 MG’s per a serving, so maybe 20 in the WHOLE dish! Here’s my recipe …

  1. Bring to boil 2 cups of water, with 1 tbsp of olive oil.
  2. Add 1 cup of rice.
  3. 8 oz of diced no salt tomatoes
  4. Optional … 1 cup of peas or corn
  5. Spices – season to your taste with, garlic powder, onion powder, No Salt, cumin, cilantro, pepper
  6. Stir the pot
  7. turn heat down cook for 15 minutes
  8. pluff the rice and serve warm.

Roasted Chicken Dinner

Yum!!! And my guy liked this meal! I have always enjoyed wonder roast deli chicken.  They make dinner easy, and can be used for many things. But the salt content is pretty high. Today I took the time to roast my own chicken.  I picked up a Simple Truth whole chicken from King Soopers with the intent of putting it in the grill with a beer. First time for everything right, I just couldn’t get past the grease thing, so in the oven it went. And here’s how I prepared it … Preheat oven to 375

  1. A whole chicken, Simple Truth 75 MG’s for 4 oz.  cleaned and prepared with olive oil, Mrs Dash Chicken for Grilling, and 5-pepper Private Selection Grinder.  Cover with foil and place in oven for 1-1.5 hours, internal temp needs to be 165 degrees.  Uncover and leave in oven long enough to brown chicken.

  2. Stir Fry Squash – 1 yellow squash, 1 zucchini, 1 onice diced, minced garlic, 1 cup frozen corn, olive oil, fresh cilantro,fresh green chilies (4) diced, pepper, garlic powder, onion powder, cumin, and No Salt.  For spices, I am aggressive with this this. I have want flavor!  Stir fry, I look for the onion to be transparent and than firmness of veggies.  I don’t like them to be squishy! NO SALT HERE!  Yea!!!!

  3. White rice –  2 cups of water, 1 tablespoon of unsalted butter, 1 tbsp of Mrs Dash Original and 1 cup of rice.  NO SALT HERE!  Yea!!!

  4. Dinner rolls, I made my white bread recipe for a 2 lb. loaf on the dough cycle in my bread machine. I divided the dough and made 1 loaf of bread and 12 small dinner rolls. 12 MG’s per roll.  I used 1/8 tsp of salt in my dough the summer weather is playing havoc on my bread, but as you can see this entire meal is about 110 MG’s of salt!

 

Corn and Orzo Salsa

WOW! This salad is amazing! My favorite guy says it’s the best one I have made, and I have made some amazing dishes! I found this one in my Better Homes and Garden cook book, just by chance. This is a great salad to kick off the summer BBQ season, it’s light and tangy. I made a few changes to keep the salt out so this is my version … (I didn’t have kidney beans but you can drain and rinse a 16 oz of No Salt Red beans and add it to the salad, we plan to next time.)

Salad:

  1. 2/3 cup cooked Orzo, cook it according to directions
  2. 1 package of frozen corn, add to end of the cook time of the orzo
    1. Rinse these two in cold water when they cooked and add to your bowl

Add to above ingredients:

  1. 1 Zucchini sliced is small chunks
  2. 1 orange pepper cut into small chunks
  3. ½ red onion diced
  4. 2/3 cup cherry tomatoes cut in half
  5. 1 16 oz. can of red kidney beans, No Salt drained and rinsed

Dressing (place all ingredients in a jar with a lid)

  1. ¼ cup lime juice
  2. 2 tablespoons of Olive Oil
  3. 2 tablespoons of Honey
  4. 1 teaspoon of lime peel
  5. 1 fresh jalapeno finely chopped
  6. 2 tablespoons of fresh cilantro
  7. ½ teaspoon of No Salt
  8. 2 garlic cloves minced
  9. Cover and shake well

Add dressing to salad and mix well.

Salsa … No salt added

Well you must think I’m crazy, but don’t forget how many milligrams of sodium is in 1 tsp of salt!  Way too many for me to waste them here, so here’s my recipe …

  1. 1 16 oz. can of no salt diced tomatoes
  2. 5 hatch roasted chili peeled (I buy this by the bushel every Sept. They are bagged 5-6 per bag and placed in the freezer, j have this available all year.)
  3. fresh cilantro to taste
  4. 1/4 large onion diced
  5. spices … Garlic and onion powder, cumin ( watch this too much is not good), black pepper and No Salt
  6. place all ingredients in your food processor
  7. add a little water so it’s not so thick
  8. chop 1 avocado stir into Salsa

It’s ready to serve … Yummy!

Strawberry Avocado Salsa

Many people have asked if I have tried it and yes I have and its YUMMY! Try it at your next gathering, it’s light, refreshing, tasty and a bit of a kick to it! Let me know what you think …

  1. 1 -1/2 cups of chopped avocado (chop 2 up and make the measuring easy!)
  2. 1 cup of chopped strawberries
  3. 2 tbsp. of minced fresh cilantro
  4. Jalapeno seeded and chopped (how much heat can you handle? Add it in!)
  5. 2 tsp. of fresh lime juice
  6. Spices … garlic powder, onion powder, cumin, and pinch No Salt

Mix it all together and serve with your favorite Low Salt tortilla chip! Your guest will LOVE THIS ONE! Photo by jSilva Photography

Ugh!!! Cutting back on the Salt, you can do this. <3

I can so relate to this …

recommended daily allowance says … 2300 MG’s of sodium a day


where most get 3400 MG’s

myself and 50% of America are on low sodium diets keeping sodium, 1500 MG’s. per day

This article is on the Mayo clinic Website, this website always offers great information; read below to see what I recently found. Many people ask me how I do this … I have repeated parts or all of this at some point or another. It makes me feel good to I have learned and maintained my course for 11 months. I have highlighted one very important area, so if you truly want to do this and salt has been your best friend for years, don’t attempt a bland dish. I have had bland dishes, not by choice but by necessity because I had to in the beginning.

I have ALWAYS had low blood pressure, so to be on a low sodium diet would seem contractive I know. My heart is the issue and has been all my life from what I have learned and the doctors aren’t beating down my door to fix it now. So I learned to deal with it and to make my heart and kidneys work together, I do this with low salt and 64 oz. of fluid a day. Because these two body organs cant’s get along I retain water and if not monitored I can drown basically. So what do I get Salty Chaos …

Peeps keep reading you will find some facts and good ideas to beat the bland, I am aggressive with my seasonings, rarely use a salt substitute, and eat only natural meats and cheeses. The highlights below could be my medical record! I had acute kidney failure and they determined I have congestive heart failure, which I have had all my life. If you or someone close to you can relate to this, than share my blog with them, it could save their life.

Here is the Mayo clinic website … http://www.mayoclinic.org

Sodium: Essential in small amounts

  • Your body needs some sodium to function properly because it:
    • Helps maintain the right balance of fluids in your body
    • Helps transmit nerve impulses
    • Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your body sodium is low, your kidneys essentially hold on to the sodium. When body sodium is high, your kidneys excrete the excess in urine. But if for some reason your kidneys can’t eliminate enough sodium, the sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases, which makes your heart work harder and increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced. Some people’s bodies are more sensitive to the effects of sodium than are others. If you’re sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: What are the sources of Sodium?

  • Processed and prepared foods.
    The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt and additives that contain sodium. Processed foods include bread, pizza, cold cuts and bacon, cheese, soups, fast foods, and prepared dinners, such as pasta, meat and egg dishes.
  • Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products, meat, and shellfish. While they don’t have an abundance of sodium, eating these foods does add to your overall body sodium content. For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium.
  • In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments also may contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

Tips for cutting back on Sodium

  • Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn’t been injected with a sodium-containing solution. Look on the label or ask your butcher.
  • Opt for low-sodium products. If you do buy processed foods, choose those that are labeled “low sodium.” Better yet, buy plain whole-grain rice and pasta instead of products that have added seasonings.
  • Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook. Look for cookbooks that focus on lowering risks of high blood pressure and heart disease.
  • Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
  • Use herbs, spices and other flavorings to season foods. Use fresh or dried herbs, spices, zest and juice from citrus fruit to jazz up your meals. Sea salt, however, isn’t a good substitute. It has about the same amount of sodium as table salt.
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful especially if you have kidney problems or if you’re taking medications for congestive heart failure or high blood pressure that cause potassium retention

Pickeled Veggies

I am sure these is a proper work for this, but I’m sticking with this one.  It’s easy to communicate with others and so easy to make.  This is one of those items I miss, and have made the decision to not eat from the store because of the amount of sodium in them.  A close friend told by chance one day what she was making and couldn’t wait to eat it.  I asked what it was and here it is …

  • You need an airtight container, I use mason jars quart size.
  • Fresh veggies of your choosing, by choice ~ jalapenos, onion, garlic,  carrots and sweet peppers
  • Vinegar, plain not salad.
  • Ground Pepper (if you want salt add it, I skipped it.)

I cut my veggies, chunk size and stuffed the jars adding whole peeled garlic.  I think added the ground pepper, filled the jar with vinegar.  I put the lid on the jar very tight.  I left them overnight.  I made three jars.  You can eat these with lots of stuff.  My favorite thing is to eat them with sandwiches, deli or otherwise.  It makes a great side dish, low in calorie, my version is low in sodium.  Don’t forget carrots have sodium, 60 MG’s per one medium carrot. So beware of what and how much you use.  I used regular white onion, I think next time I will use pearl onions.  Below you see where I started!  Enjoy and share your creations.  Thank you Cheryl, you turned me onto this.

veggies