500 Low Sodium Recipes (47 page)

1 egg

1 teaspoon vanilla extract

¾ cup (66 g) miniature chocolate chips

In a bowl, combine first 3 ingredients. In another bowl stir coffee into milk until melted. Add butter, egg, and vanilla and mix well. Stir into dry ingredients until just moistened. Stir in chocolate chips. Fill greased or paper-lined muffin pans
⅔
full. Bake at 375°F (190°C, gas mark 5) for 17 to 20 minutes or until muffins are done.

Yield:
12 servings

Nutritional Analysis

Each with:
27 g water; 261 calories (39% from fat, 6% from protein, 55% from carb); 4 g protein; 12 g total fat; 7 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 37 g carb; 1 g fiber; 18 g sugar; 87 mg calcium; 2 mg iron;
23 mg sodium
; 229 mg potassium; 302 IU vitamin A; 0 mg vitamin C; 41 mg cholesterol

Some people may think there is nothing glorious about mornings. These delightful muffins may actually change their minds. They are my all-time favorite muffin.

½ cup (82.5 g) raisins

2 cups (220 g) all-purpose flour

1 cup (200 g) sugar

2 teaspoons (9 g) sodium-free baking soda

2 teaspoons (5 g) ground cinnamon

¾ cup (90 g) carrots, grated

1 apple, green, grated

½ cup (62 g) almonds, sliced

½ cup (35 g) sweet shredded coconut

3 eggs

⅔
cup (157 ml) vegetable oil

2 teaspoons (10 ml) vanilla extract

Soak raisins in hot water to cover for 30 minutes; drain thoroughly. Preheat oven to 350°F (180°C, gas mark 4). Mix flour, sugar, soda, and cinnamon in bowl. Stir in raisins, carrots, apple, almonds, and coconut. Beat eggs with oil and vanilla to blend. Stir into flour mixture until just combined. Divide into muffin cups. Bake until golden brown and tested, 20 to 22 minutes. Cool 5 minutes before removing from pan.

Yield:
12 servings

Nutritional Analysis

Each with:
32 g water; 351 calories (45% from fat, 6% from protein, 49% from carb); 6 g protein; 18 g total fat; 3 g saturated fat; 6 g monounsaturated fat; 8 g polyunsaturated fat; 43 g carb; 2 g fiber; 24 g sugar; 36 mg calcium; 2 mg iron;
37 mg sodium
; 183 mg potassium; 1039 IU vitamin A; 1 mg vitamin C; 61 mg cholesterol

A good way to start a cold Saturday morning … or a warm one.

1 cup (110 g) all-purpose flour

½ cup (40 g) oats

¼ cup (50 g) sugar

2 ½ teaspoons (11 g) sodium-free baking powder

½ teaspoon almond extract

¾ cup (175 ml) skim milk

1 egg

⅓
cup (80 ml) canola oil

½ cup (100 g) peaches, chopped

For topping:

½ teaspoon ground cinnamon

2 tablespoons (26 g) sugar

Stir together first 4 ingredients. Make a well in the center. Stir together extract, milk, egg, and oil. Add all at once to dry ingredients. Stir until just moistened. Stir in peaches. Spoon in greased or paper-lined muffin pans. Mix together cinnamon and sugar. Sprinkle over top. Bake at 400°F (200°C, gas mark 6) for 20 minutes.

Yield:
12 servings

Nutritional Analysis

Each with:
28 g water; 161 calories (39% from fat, 8% from protein, 52% from carb); 3 g protein; 7 g total fat; 1 g saturated fat; 4 g monounsaturated fat; 2 g polyunsaturated fat; 21 g carb; 1 g fiber; 7 g sugar; 77 mg calcium; 1 mg iron;
18 mg sodium
; 193 mg potassium; 95 IU vitamin A; 1 mg vitamin C; 21 mg cholesterol

A muffin with a flavor like strawberry shortcake. Less sweet than most muffins, with just enough cream cheese to give it that little flavor surprise.

1 ¾ (185 g) cups all-purpose flour

2 tablespoons (26 g) sugar

3 teaspoons (14 g) sodium-free baking powder

1 egg

¾ cup (175 ml) skim milk

⅓
cup (80 ml) vegetable oil

6 ounces (170 g) frozen strawberries, thawed and drained

6 tablespoons (90 g) cream cheese

Stir together first 3 ingredients. Combine egg, milk, and oil. Stir into dry ingredients, mixing until just moistened. Stir in strawberries. Spoon
⅔
of mixture into bottom of paper-lined or greased muffin pan. Place ½ tablespoon cream cheese in each cup. Cover with remaining batter. Bake at 400°F (200°C, gas mark 6) until done, 20 to 25 minutes.

Yield:
12 servings

Nutritional Analysis

Each with:
36 g water; 173 calories (48% from fat, 9% from protein, 44% from carb); 4 g protein; 9 g total fat; 3 g saturated fat; 2 g monounsaturated fat; 4 g polyunsaturated fat; 19 g carb; 1 g fiber; 3 g sugar; 90 mg calcium; 1 mg iron;
39 mg sodium
; 210 mg potassium; 159 IU vitamin A; 6 mg vitamin C; 29 mg cholesterol

Marti sent me this recipe. They turned out wonderfully, a good breakfast treat.

2 cups (220 g) all-purpose flour

4 teaspoons (18 g) sodium-free baking powder

¼ cup (55 g) unsalted butter

¾ cup (175 ml) skim milk

2 tablespoons (28 g) unsalted butter, melted

4 cups (600 g) apple, peeled and sliced

1 teaspoon ground cinnamon

1 ¼ cups (285 g) brown sugar, divided

Sift flour, measure, and sift with baking powder. Cut in butter. Add milk. Mix quickly and lightly. Turn onto lightly floured board. Roll in oblong sheet ¼ inch (0.64 cm) thick. Brush with melted butter. Cover with apples. Sprinkle with 1 cup of the brown sugar and the cinnamon, which have been mixed. Roll like a jelly roll. Cut in slices 1½ inches (4 cm) thick. Sprinkle ¼ cup (60 g) brown sugar over bottom of well-oiled pan. Place rolls, cut side down, in pan. Bake in hot oven (425°F) about 40 minutes.

Yield:
8 servings

Nutritional Analysis

Each with:
75 g water; 357 calories (22% from fat, 5% from protein, 73% from carb); 4 g protein; 9 g total fat; 6 g saturated fat; 2 g monounsaturated fat; 0 g polyunsaturated fat; 67 g carb; 2 g fiber; 40 g sugar; 180 mg calcium; 2 mg iron;
27 mg sodium
; 494 mg potassium; 334 IU vitamin A; 2 mg vitamin C; 23 mg cholesterol

A good use for ripe bananas. The last time I made this, it provided a grab-and-go breakfast for most of the week.

1 ¾ cups (185 g) all-purpose flour

1 ¼ teaspoons sodium-free baking powder

1 teaspoon sodium-free baking soda

⅔
cup (134 g) sugar

½ cup (112 g) unsalted butter

1 egg

2 tablespoons (30 ml) skim milk

1 cup (225 g) banana, mashed

¼ cup (25 g) pecans, chopped

Stir together first 3 ingredients. In a mixing bowl, cream sugar and butter with electric mixer until light. Add egg and milk, beating until smooth. Add dry ingredients and banana alternately, beating until smooth after each addition. Stir in pecans. Turn batter into lightly greased 9 × 4 × 2-inch (23 × 10 × 5-cm) loaf pan. Bake at 350°F (180°C, gas mark 4) for 60 to 65 minutes until knife inserted near center comes out clean. Cool 10 minutes before removing from pan.

Yield:
12 servings

Nutritional Analysis

Each with:
24 g water; 219 calories (40% from fat, 6% from protein, 54% from carb); 3 g protein; 10 g total fat; 5 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 30 g carb; 1 g fiber; 14 g sugar; 36 mg calcium; 1 mg iron;
10 mg sodium
; 162 mg potassium; 278 IU vitamin A; 2 mg vitamin C; 41 mg cholesterol

This recipe was adapted from one in a cookbook published by the Maryland 4H Club Foundation. The pineapple adds flavor and moistness.

3 eggs

1 cup (235 ml) vegetable oil

2 cups (400 g) sugar

2 teaspoons (10 ml) vanilla extract

2 cups zucchini, shredded

8 ounces (225 g) crushed pineapple, drained

3 cups (330 g) all-purpose flour

2 teaspoons (9 g) sodium-free baking soda

½ teaspoon sodium-free baking powder

1 ½ teaspoons ground cinnamon

¾ teaspoon ground nutmeg

Grease two 5 × 9-inch (13 × 23-cm) loaf pans. Combine eggs, oil, sugar, and vanilla in large bowl. Mix well. Add zucchini and pineapple and mix well. Combine flour, baking soda, baking powder, and spices. Stir into zucchini mixture until just moistened. Pour into loaf pans. Bake in preheated 350°F (180°C, gas mark 4) oven for 1 hour or until knife inserted near center comes out clean.

Yield:
24 servings

Nutritional Analysis

Each with:
25 g water; 221 calories (40% from fat, 5% from protein, 55% from carb); 3 g protein; 10 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 6 g polyunsaturated fat; 31 g carb; 1 g fiber; 18 g sugar; 16 mg calcium; 1 mg iron;
12 mg sodium
; 76 mg potassium; 60 IU vitamin A; 3 mg vitamin C; 31 mg cholesterol

Named after monkey tails sold at carnivals and fairs. At least so I’m told. I’ve never seen a monkey tail, supposedly made of a banana covered in chocolate and peanuts. But the bread is certainly good.

½ cup (112 g) unsalted butter

1 cup (200 g) sugar

2 eggs

1 cup (225 g) banana, mashed

2 cups (220 g) all-purpose flour

1 teaspoon sodium-free baking powder

½ teaspoon sodium-free baking soda

½ cup (75 g) unsalted dry-roasted peanuts, chopped

½ cup (88 g) chocolate chips

For glaze:

1 tablespoon (16 g) low sodium peanut butter

1 tablespoon (8 g) cocoa

¼ cup (25 g) confectioners’ sugar

2 tablespoons (30 ml) skim milk

Beat butter and sugar in large bowl until fluffy. Beat in eggs and banana until smooth. Beat in flour, baking powder, and baking soda until just mixed. Stir in peanuts and chocolate chips. Pour in 9 × 5 × 3-inch (23 × 13 × 7.5-cm) loaf pan with bottom only greased. Bake at 350°F (180°C, gas mark 4) until toothpick inserted in center comes out clean, about 1 hour. Allow to cool 10 minutes before removing from pan. Mix peanut butter, cocoa, and confectioners’ sugar with enough milk to make a drizzling consistency. Drizzle over bread.

Yield:
16 servings

Nutritional Analysis

Each with:
19 g water; 249 calories (39% from fat, 7% from protein, 54% from carb); 5 g protein; 11 g total fat; 5 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 34 g carb; 2 g fiber; 19 g sugar; 36 mg calcium; 1 mg iron;
16 mg sodium
; 173 mg potassium; 231 IU vitamin A; 1 mg vitamin C; 47 mg cholesterol

Yeast breads used to be hard to make. I can recall that the first loaf I ever tried would have made a wonderful brick but wasn’t really very useful as food. Thus I discovered that yeast were sensitive to the temperature of the water you used. And kneading for 10 to 15 minutes was work. I did make bread this way for a while, but eventually the time and effort got to be too much. Electric bread machines changed all that. Now all you have to do is dump the ingredients in and come back in a couple of hours for your reward.

Almost all of the recipes in the chapter are for a 1 ½-pound (710 g) loaf using the bread machine. That doesn’t mean that those of you who don’t have a bread machine can’t enjoy them too. Basic instructions on converting them to be made by hand are included on the next page.

One problem that does occur with salt-free bread is the loaves tend to rise too quickly and collapse on top while they are baking. This is indeed caused by the lack of salt, which helps control the speed at which the yeast works. It tends to be more of a problem in bread machines with vertical pans. Two things can help. One is reducing the amount of yeast by as much as half. The other is to reduce the water or other liquid by a couple of tablespoons.

I suppose it’s kind of presumptuous calling something “best ever.” This recipe was sent in by subscriber Cherie. She said her hubby and son prefer it to any other bread.

1 cup (235 ml) plus

2 tablespoons (28 ml) water

1 ½ tablespoons (21 g) unsalted butter

3 cups (330 g) bread flour

2 tablespoons (16 g) nonfat dry milk powder

2 tablespoons (26 g) sugar

1 ½ teaspoons yeast

Add ingredients to bread machine pan in the order suggested by manufacturer. Select basic/white bread cycle; medium/normal color setting.

Yield:
12 servings

Nutritional Analysis

Each with:
64 g water; 148 calories (12% from fat, 12% from protein, 75% from carb); 5 g protein; 2 g total fat; 1 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 28 g carb; 1 g fiber; 3 g sugar; 16 mg calcium; 2 mg iron;
6 mg sodium
; 57 mg potassium; 62 IU vitamin A; 0 mg vitamin C; 4 mg cholesterol