Low Sodium Grilled Corn

Ed and I prefer the flavor of grilled corn over boiled corn.  It is our preferred summer side dish, as long as we have room on the grill!

INGREDIANTS
corn, in husk
water
unsalted butter

DIRECTIONS
1. Soak the corn in water for at least 30 minutes
2. Place corn on grill, turn frequently, cook until done, about 15 minutes
3. Once the corn is cool enough to handle, remove husk
4. Butter corn, and enjoy!

Low Sodium Roasted Vegetables

I had a hankering for some roasted veggies the other night., and so I made this.

INGREDIANTS
3 parsnips, cut into thin strips
3 carrots, cut into thin strips
1/4 vidalia onion, cut into thin strips
1/2 teas. dried thyme
1 teas dried rosemary
1/8 cup olive oil
1 Tbl. balsamic vinegar
freshly ground black pepper

DIRECTIONS
1. Preheat oven to 475 F
2. In large bowl combine the vegetables
3. In a small bowl, stir together the spices, oil, and balsamic vinegar
4. Toss spice mixture with the vegetables until they are coated, and spread evenly on a large roasting pan
5. Roast for 15-20 minutes, stirring every 5 minutes, or until vegetables are cooked through and browned.

Adapted from: Saundra

Low Sodium Scalloped Corn

I was searching for a different corn side dish, and found this in my old school Betty Crocker cook book and altered to be low sodium

INGREDIENTS
2 cups corn (if using frozen, thaw first)
1/4 cup onion, chopped
1/4 cup red pepper, chopped
2 T olive oil
2 T flour
1 teas salt-free all-purpose seasoning
1/2 teas paprika
1/4 teas dry mustard
dash pepper
3/4 cup skim milk
1 egg slightly beaten
1/3 cup "Hint of salt" ritz crackers

DIRECTIONS
Preheat oven to 350F
Saute onion and red pepper in olive oil until onion is tender; remove from heat
Stir in flour and seasoning, cook over low heat, stirr until mixture is bubbly, remove from heat
Gradually stir in milk, heat to boiling, stirring constantly for 1 minute
Stir in corn and egg, pour into ungreased 1-quart casserole, cover evenly with cracker crumbs
Back uncovered for 30 to 35 minutes

NUTRITION


Number of servings: 4

Calories: 111
Protein: 3g
Fat: 4g
Carbohydrates: 15g
Fiber: 1g
Potassium: 148mg
Sodium: 28mg
Cholesterol: 1mg

Green Beans With Pecans and Maple Vinaigrette

I made these awhile ago and just kept forgetting to post the recipe!


INGREDIANTS


3/4 cup pecans
1/4teas black pepper
1/2teas all-purpose salt-free seasoning
2lbs green beans, trimmed
1/4 cup olive oil
2 T red wine vinegar
2 T dijon mustard
1 T pure maple syrup


DIRECTIONS


Heat oven to 400º F. Spread the pecans on a rimmed baking sheet and bake, tossing once, until toasted, 6 to 8 minutes. Let cool, then roughly chop.


Meanwhile, place green beans in a microwave safe dish, add 1T of water, and microwave on high until at desired doneness, about 3-5 minutes.  Then add the pecans to the dish


In a small bowl, whisk together the oil, vinegar, mustard, maple syrup, all purpose seasoning, and teaspoon pepper. Pour over the green beans and pecans and toss to combine.

NUTRITION

Number of servings: 8

Calories: 200
Protein: 3.8 g
Fat: 16.5 g
Carbohydrates: 10.6 g
Fiber: 5 g
Potassium: 431 mg
Sodium: 16.6 mg
Cholesterol: 0 mg


Adapted from: Real Simple

Low Sodium Low Potassium Pasta Salad with Vinaigrette Dressing

In the summer I love to eat pasta salad.  I'll make a large batch and eat it for days.  It's great as a meal or a side dish and helps keep the temperature down in the house.  Sometimes I add chicken into the recipe to turn it from side dish into main meal

INGREDIENTS

Dressing:
1/3 cup cider-vinegar
1/4 cup lemon juice
3 T water
2 T olive oil
1 T plus 1 1/2 teas dijon mustard
2 1/2 teas sugar
1 tsp minced garlic
1/2 teas pepper
1 teas dried basil
1 teas dried oregano

Salad:
1 lb cooked pasta of your choice, I personally use rigatoni
chopped vegetables of your choice, personally I use the following:
1 large tomato
1 cucumber
1/4 vidalia onion
1 carrots (chopped or shredded)
1 stalks celery

DIRECTIONS

Combine the dressing together in a bottle and shake well to combine.  I normally make it first and let it sit and the flavors combine while I cook the pasta and chop veggies.
Combine all the salad ingredients together in a large bowl.  Pour about half of the dressing over the salad and toss to combine.  Add more dressing to you taste.

NUTRITION
Number Servings: 8

Calories: 230.75
Protein: 7.68 g
Fat: 1.38 g
Carbohydrates: 46 g
Fiber: 3.11 g
Potassium: 200 mg
Sodium: 25.38 mg
Cholesterol: 0 mg

Low Sodium Grilled Squash Medly

We had this for dinner tonight with our Key West chicken.  I thought it was really good, and Ed even said is good (he's not a big veggie eater).

INGREDIENTS

2 yellow squash, cut into 1/2-inch slices
2 zucchini, cut into 1/2-inch slices
2 tomatoes, cut into wedges (optional)
4 oz sliced portabella mushrooms (optional)
1/2 vidalia onion, sliced and separated into rings
1 tsp minced garlic
2 T olive oil
2 T red wine vinegar
1 tsp ground pepper
1 tsp salt-free all purpose seasoning
1 T italian seasoning

DIRECTIONS

1.Preheat an outdoor grill to medium heat. Cut two sheets of heavy duty aluminum foil, each approximately 18 inches long.

2.Place the yellow squash, zucchini, tomatoes, mushroom, onion, and garlic in the center of one sheet of aluminum foil. Drizzle with olive oil and vinegar; season with pepper, italian, and all purpose seasoning. Place second sheet of foil on top of vegetables. Fold edges together tightly to seal packet.

3.Place packet on the top rack of the preheated grill. Cook for 15 minutes. Turn packet over and continue to cook until vegetables are tender, 15 to 20 minutes.

NUTRIENTS
Number Servings: 6


Calories: 77.83
Protein: 1.89 g
Fat: 4.91 g
Carbohydrates: 7.9 g
Fiber: 2.2 g
Potassium: 385.17 mg
Sodium: 8.5 mg
Cholesterol: 0 mg

Adapted from: Bud

Low Sodium Roasted Asparagus with Mustard Vinaigrette

I love asparagus and this is the perfect pairing with the pork tenderloin recipe I just posted.  Ed said the asparagus was "ok" but that's just because he hasn't learned to like asparagus yet.

INGREDIENTS
1lb asparagus, with tough ends cut off
3 shallots, cut in wedges
1 T olive oil
1/4 teas pepper
1/4 teas all-purpose salt-free seasoning

sauce:
2T cider vinegar
1T dijon mustard
1/3 cup olive oil

DIRECTIONS
toss ingredients together (except those for the sauce) to evenly coat.  Whisk together sauce ingredients.

For grill: create a tin foil "pan" and place asparagus and shallots in a single layer, occassionly turning during cooking.  Cook on medium heat for 8 to 10 minutes

For oven: heat oven to 400F, place asparagus and shallots in a single layer on a rimmed baking sheet, roast tossing once for 12 to 15 minutes

Serve warm with sauce drizzled on top

NUTRIENTS
Number Servings: 4

Calories: 209.5
Protein: 2.6g
Fat: 20.4g
Carbohydrates: 4.9g
Fiber: 2.4g
Potassium: 249.5mg
Sodium: 40.75mg
Cholesterol: 0mg

Adapted from: RealSimple.com

Lemon Walnut Green Beans

Very tasty all season side dish, and even better, quick and easy!

INGREDIANTS
1/2 lb green beans (1/2 bag of frozen)
1T olive oil
1/4 cup walnuts
2T lemon juice
1/4 teas dried thyme
pepper to taste

DIRECTIONS
Steam green beans in microwave until cooked (approx 3 min on high).  Heat oil on medium high heat, add remaining ingrediants, cook till excess liquid is gone, stirring frequently (approx 3 min).

Low Sodium Rice Pilaf

A very versatile dish that goes with pretty much anything. Here is my basic rice pilaf recipe, you can vary it in a variety of ways to go with your main dish, such as, add some chopped mushrooms, and almonds to go with a chicken dish; add some mushrooms, teriyaki sauce, and beer to go with beer teriyaki beef.

INGREDIENTS

1 stalk celery chopped finely

1 carrot chopped finely

1/4 cup finely chopped onion

1T garlic, minced

2T olive oil

2 cups water

1/4 cup sherry

1 cup rice

pepper (to taste)

1T basil

1T oregano

DIRECTIONS

1. In a small sauce pan, saute celery, carrot, onion, and garlic in olive oil, until they just start to brown

2. Add water, rice, and seasoning, heat to boil, turn heat to low and simmer for 15 to 20 minutes

Low Sodium Refrigerator Rolls (Crescent Rolls or Clover Leaf Rolls)

This has become a staple at my family's get togethers. My cousin's even won a few ribbons at the fair with it. Very simple, and very adaptable.

INGREDIENTS

2 cups of warm water (just hot enough so it feels warm against your wrist)

2 packages of yeast

1/2 cup sugar

2 t of salt (essential to aid in the yeast process)

1/4 cup shortening

1 egg (if you halve the recipe, still use 1 egg)

6-7 cups flour

DIRECTIONS

1. Mix together water and yeast

2. Add sugar, salt, egg, shortening, and 3 cups flour, mix well

3. Add another 3 1/2 to 4 cups of flour and mix until no longer sticky

4. If not making rolls right away (or if you only want to bake part of the batch and store the rest), you can grease the top of the dough, cover with plastic wrap and store in refrigerator for a few days

5. About 2 hrs before baking, shape dough into rolls (see below)

Crescent Rolls:

1. Using about 1/2 of the recipe, roll out the dough into a circle about 1/4" thick.

2. Spread dough with melted butter and sprinkle with flavor of your choice (celery or poppy seeds, garlic powder, or use your imagination)

3. Cut the circle into slices (like a pizza; easiest if you use a pizza cutter); roll into a crescent shape

4. Place on greased baking sheet in a warm place, cover, and allow to raise until double (about 1 1/2 to 2 hours).

5. Bake for about 10 to 12 minutes or until golden brown

Cloverleaf Rolls:

1. Roll dough into 1" balls

2. Grease a muffin tin(s), and place 3 balls of dough side by side in each cup

3. Place in a warm place, cover, and allow to raise until double (about 1 1/2 to 2 hours)

4. Bake for about 10 to 12 minutes or until golden brown

NUTRIENTS

Serving Size: 1 roll


Calories: 57
Protein: 1.36g
Fat: 0.9g
Carbohydrates: 10.6g
Fiber: .37g
Potassium: 15.6mg
Sodium: 74mg
Cholesterol: 0mg

Low-sodium Fresh Pickles Recipe

My family makes these every summer just to munch on for a snack, or as a side.

INGREDIENTS
1 cup water
1/2 cup vinegar
1/4 cup sugar
pepper to taste
vidalia onion
cucumber

DIRECTIONS
Choose a container big enough so that the liquid fills it about half way. Mix together water, vinegar, sugar and pepper. Fill container with sliced onion and cucumber.

NUTRITION
I haven't figured this out yet.

Low-sodium Cornbread Recipe

One of our favorite side dishes. You can get Ener-G baking powder/soda at Healthy Heart Market

INGREDIENTS
1 cup cornmeal
1 cup flour
2/3 cup sugar
1 T baking powder (2 T Ener-G baking powder)
1 cup milk
1 egg
1/3 cup vegetable oil
1/2 cup cooked corn

DIRECTIONS
Heat oven to 400F
Mix ingredients until well blended. Spread in a 9in pan (I like using cast iron or a glass baking pan) and bake for 20 to 25 min.
NUTRITION
I haven' t figured this out yet