The No-Salt, Lowest-Sodium Light Meals Book: Delicious Soup, Salad and Sandwich Recipes to Delight Not Only Heart and Hypertension Patients But Their Doctors as Well
272
The No-Salt, Lowest-Sodium Light Meals Book: Delicious Soup, Salad and Sandwich Recipes to Delight Not Only Heart and Hypertension Patients But Their Doctors as Well
272Paperback(First Edition)
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Overview
The No-Salt, Lowest Sodium Light Meals Book contains Don's and Maureen's recipes for lighter fare: soups, salads and dressings, and sandwiches. It provides a wide array of choices for those who want to dramatically lower their sodium intake without losing taste.
Product Details
| ISBN-13: | 9780312335021 |
|---|---|
| Publisher: | St. Martin's Publishing Group |
| Publication date: | 07/25/2006 |
| Edition description: | First Edition |
| Pages: | 272 |
| Sales rank: | 672,922 |
| Product dimensions: | 6.00(w) x 9.00(h) x 0.61(d) |
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No-Salt, Lowest-Sodium Light Meals Book
SOUPS
THE HISTORY OF SOUP
My favorite explorer is Captain Cook, who, in the mid-to-later 1770s, drew maps of the world that even satellite imaging haven't changed much. He was a genius at sailing, navigation, and using a sextant. I would like to attribute the first soups to him, but in fact his contribution was the "stock cubes" he took on his voyages to make soup. His sailors referred to that soup as a portable soup. It was made by evaporating clarified broth until it reached the consistency of glue. It could be stored for a very long time. Cook was also knowledgeable enough to take along citrus fruit to help prevent scurvy, something no other sailor had done before him.
What most likely happened was that primitive humans, given much more credit for intelligence today after years of research, invented soup. What they probably did was drop a heated stone into a bladder of liquid containing whatever their diet held back then and then added nuts and bugs to flowers and wild roots.
The containers for primitive humans were crude at best, most likely animal bladders.
Thus, when the "bronze age" arrived, soup makers probably blossomed. A bronze kettle or pot was made available to them and cooking over an open flame did become popular. (There were iron kettles, too.) It is known that migrants from northern France arrived in Great Britain in the fourth millennium B.C. with farming skills and apparently soup-making skills. Historians and archaeologists tell us that these same migrants brought cultivated wheat and barley as well as sheep and goats. They also brought along their knowledge of making pottery bowls, which some declare, put an end to the dropping of stones into containers of gruel. Instead, the new pots and bowls made cooking possible and provided starch from farmed cereals, which gave them their new "soup" texture.
Archaeologists have found pottery and old pots as well as old stomachs (hope you have the stomach for that), with signs ofberries, wheat, nuts, and fish in them. These from Switzerland and Denmark. Two TV on camera types in a 1954 documentary tried the soup recipes that were estimated by archaeologists. They very nearly did a dive in front of the cameras, representing the soup after swallowing a few bites. Our ancestors must have been "tough old birds."
It was a long haul between those first "soups" and recording newer, probably more flavorful versions. We know for instance that the Romans brought across the seas—when they visited their neighbors in England—a variety of new ingredients, from leeks, onions, carrots, herbs, and spices such as coriander, parsley, thyme, and fennel. The Romans weren't using The Joy of Cooking, however. Their recipes were very complicated.
I found this old Roman recipe on a Web site, one of those listed in the References at the end of this section. I thought it interesting because it shows signs of linkage to Southeast Asia. The recipe is from the writings of Apicus's fourth-century A.D. cookbook. The recipe was created three centuries earlier.
First prepare a wheat gruel by boiling up some presoaked wheat with water and a little olive oil, and stir vigorously to thicken. Then pound up half a pound of minced meat in a mortar, with two brains, some pepper, lovage and fennel seed, and add wine and liquamen [fermented fish sauce, a little like modern Southeast Asian versions]. Cook the mixture in a metal vessel, add some stock, and add the result to the wheat gruel. [Voilà!]
As early as the 1500s we have a record of that era's soup from Andrew Boorde, whose first book (1542) was titled: The Fyrste Boke of the Introduction of Knowledge. Boorde was a physician and a traveler who was concerned about human health during the midand later-1500s. In his last treatise he wrote about a soup that began to take the form that we may recognize today in some older recipes: "A new, thinner type of pottage becomes fashionable. The French call it "soupe" from the practice of placing a "sop" of bread at the bottom of pottage bowls to soak up the juices." Tell me you haven't done that!
During the 1700s, a Frenchman named Monsieur Boulanger opened a soup shop, in Paris in 1765. His small shop was the world's first restaurant, and it sold only soup. (There are manyBoulanger restaurants today, most likely named after this man. There are also restaurants named Boulangerie that sell soups and other luncheon meals.) The name derived from a sign hanging above the door, which read, Boulanger vends les restaurants magiques or BOULANGER SELLS MAGIC RESTORATIVES.
Soup history began to move along much more quickly at the beginning of the 1800s. Peter Durand invented the "tin canister" for food storage and preservation. Twenty years later the first canned goods went public, available for sale to anyone.
Opening those cans was not an easy task however. One had to use a hammer and chisel and all without available bandages, which were often needed.
So in 1858, a (most likely frustrated man named Ezra Warner) patented his new can opener. Things were moving along for soups and other canned goods rather quickly.
Fourteen years later a woman named Amanda Theodosia Jones invented the vacuum-packing procedure, which changed the world of processed and preserved foods and soups. The manufacturing of canned foods took off.
Twenty-five years after that momentous event, Joseph Campbell Soup Company developed a formula for condensed soups. Five new soups hit the market with a "bang." Tomato, Consommé, Vegetable, Chicken, and Oxtail.
It wasn't until 1928 that we saw the first wheel can openers advertised in a Sears Roebuck catalog.
From 1934 until now, we've seen a stream of new soups, new recipes, and new marketing approaches. Dried soups, wet soups, condensed soups, low-fat soups, low-sodium soups, and then, of course, the famous Seinfeld show titled: "The Soup Nazi." Think that's nuts. Well, immediately after that show, soup cafes began opening in cities all over the United States. That was when soup became known as a hearty, satisfying full meal.
And now, in 2004 we have no-salt and lowest-sodium soups. No chemicals, no additives, no crutches. And particularly, no salt. They taste absolutely wonderful and were created by Maureen Gazzaniga. Read on, you'll want to make every one of them.
REFERENCES
A few of the resources used to write this history of soup:
http:/shwww.bartleby.com/213/0517.html
www.encarta.com
http://my.execpc.com/~milanow/other_stuff.htm
www.campbellssoup.com
www.MegaHeart.com
APPLE AND CAULIFLOWER SOUP
WITH CURRY
DIABETIC ACCEPTABLE
Rinse, peel, and core the apples. Chop the apple coarsely and set aside in a bowl with 1/2 cup of the no-sodium bottled water (to keep the apples from browning).
Over low to medium heat, in a medium-size (4-quart) saucepan, saute the onions and garlic in the olive oil until translucent, then add the curry powder, stir for another minute.
Add the cauliflower, the remaining bottled water, and the chopped apples with their soaking water to the pan and simmer, covered, until the cauliflower is soft or tender. This will take between 15 and 20 minutes.
Using a handheld mixer, puree the mixture in the pan. (You can also use a blender or a food processor.) Cook the pureed mixture over medium heat until hot.
Serve hot. Stir in the white pepper before serving.
Nutrient Values per Serving:
Calories: 64. Protein: 1.868 g. Carbohydrate: 13.5g. Dietary Fiber: 3.516 g.
Total Sugars: 0 g. Total Fat: 1.146 g. Saturated Fat: .164 g. Monounsaturated Fat: .589 g.
Polyunsaturated Fat: .206 g. Cholesterol: 0 mg. Calcium: 28.2 mg. Iron: .57 mg.
Potassium: 307.5 mg. Sodium: 21.3 mg. Vitamin K: 4.197 mcg. Folate: 44.7 mcg.
BEEFY MUSHROOM AND RICE SOUP
While stationed in the Far East I ate a great deal of rice. Rice with fish heads, rice soup, fried rice, steamed rice. Rice in any shape or form you could imagine. What I missed was my "steak and potato" diet, although I think I may have been a bit healthier eating rice and raw vegetables.Beef was missing, always. Back then the Japanese just didn't have it in their diet. So, as soon I returned to the States, I pulled my hot plate out of my duffel bag and after returning from the commissary, whipped up my own rice and mushroom and beef soup. I hope you like it.
Heat the olive oil and brown the meat over medium heat in a large nonstick saucepan, or in a heavy stainless steel pan. When browned, add the onion and garlic; cook until softened. Add Don's Herbes de Provence Spice Mix, then the bottled water, and bring to a boil. Add the rice, reduce the heat to a simmer, and cook for about an hour or until the meat is tender.
Add the thinly sliced carrot, celery, and mushrooms to the soup. Simmer, covered, for another 15 to 20 minutes. If, after cooking, the rice absorbs too much liquid, add more water, 1/2 cup at a time, until the texture is the way you like it.
Nutrient Values per Serving
Calories: 257.7. Protein: 15.2 g. Carbobydrate: 28.2 g. Dietary Fiber: 2. 731 g. Total Sugars: 0 g. Total Fat: 9.324 g. Saturated Fax: .445 g. Monounsaturated Fat: .065 g. Polyunsaturated Fat: .164 g. Cholesterol: 4.08 mg. Calcium: 50.1 mg. Iron: 3.839 mg. Potassium: 536. 7 mg. Sodium: 45.2 mg. Vitamin K: 2.172 mcg. Folate: 80.4 mcg.
BEEFY VEGETABLE WITH BARLEY
Maureen's mushroom barley soup is hearty, tasty, and wholesome, so why add anything to it? Flavors, even the slightest change with an herb or spice, or in this case some meat, give even the best of soups a chance for yet anotherlife. So, she added some extra lean stew meat to her Mushroom Barley and came up with another terrific success and one I believe you 'll really enjoy.
Brown the meat lightly at a medium heat. Cut the meat into smaller pieces if you like after browning. Remove any visible fat. After cooking, add 2 cups bottled water; simmer until the water is gone. Add another 2 cups of bottled water along with the mushrooms, scraping up any meat droppings that are stuck to the pan. Let simmer 30 minutes before adding the chopped vegetables and tomatoes.
Cook the barley according to direction on the package.
After an hour, add the barley and any remaining water to the mushroom /veggie/meat mixture. Add the chopped or dried basil. Add oregano, marjoram, or other favorite spices. Add ¼ teaspoon white pepper. Serve hot.
Nutrient Values per Serving:
Calories: 106.4. Protein:9.144 g. Carbohydrate: 13 g. Dietary Fiber: 3.242 g. Total Sugars: 0 g. Total Fat: 2.568 g. Saturated Fat: .816 g. Monounsaturated Fat: 1.032 g. Polyunsaturated Fat: .295 g. Cholesterol: 16.7 mg. Calcium: 21.6 mg. Iron: 1.805 mg. Potassium: 543.8 mg. Sodium: 39.2 mg. Vitamin K: 5.666 mcg. Folate: 26.6 mcg.
BORSCHT
DIABETIC ADAPTABLE
I once had the great treat of "slipping" into the Soviet Union, along the Finnish border right at the Gulf of Finland, to enjoy, if you could call it that, a real Russian restaurant. The place was bleak. Dark. Depressing. We were served blinis, a spread of caviar and vegetables, and a deeply red soup called borscht. If memory serves well, their borscht had everything in the kitchen in it. You can shorten the list to your own taste, if you desire. I enjoyed that evening and will always remember it as an exciting "adventure." My hosts were two Communist agents who had been assigned to keep an eye on me while I filmed just a few miles away. But then, that's another story. I hope you enjoy the soup. We make it often.
Use a large stockpot. Heat the oil over medium heat and then add next three ingredients, stirring frequently. Cook for about 5 minutes. Add the remaining ingredients except the vinegar. Bring to a boil, stirring occasionally. Reduce the heat to low, cover, and simmer for about 25 to 35 minutes, or until the veggies are tender. Add the vinegar (more to taste if you like). Chill overnight in refrigerator. Remove the bay leaves, puree and serve cold or reheat and serve with a dollop of sour cream (6 mg) on each bowl.
Nutrient Value per Cup:
Calories: 50.2. Protein: 1.793 g. Carbohydrate: 12 g. Dietary Fiber: 2.553 g. Total Sugars: .77 g. Total Fat: 1.949 g. Saturated Fat: .27 g. Monounsaturated Fat: 1.279 g. Polyunsaturated Fat: .257 g. Cholesterol: 0 mg. Calcium: 34.6 mg. Iron: .795 mg. Potassium: 338 mg. Sodium: 19.7 mg. Vitamin K: 56.5 mcg. Folate: 40 mcg.
CAULIFLOWER SOUP
WITH CURRY
DIABETIC ADAPTABLE
In a large stockpot heat the oil over medium-high heat. Saute the onion until translucent. Stir often for about 5 minutes. Add the curry powder, sugar, turmeric, and cumin, stirring for another minute. Add the cauliflower and potatoes and stir another minute. Add the broth and bring to a boil.
Reduce the heat, cover, and simmer until the vegetables are tender. This can take between 20 and 30 minutes. Using a handheld mixer, puree the soup in the stockpot. You may also use a blender or food processer, but do so in small quantities. Return to the pot and heat through before serving.
Serve in soup bowls. Garnish each serving with a dollop of light sour cream.
Nutrient Values per Serving:
Calories: 154.2. Protein: 4.893 g. Carbohydrate: 17.8 g. Dietary Fiber: 4.045 g. Total Sugars: 6.028 g. Total Fat: 7.986 g. Saturated Fat: 3.681 g. Monounsaturated Fat: 3.154 g. Polyunsaturated Fat: .643 g. Cholesterol: 16.2 mg. Calcium: 65.4 mg. Iron: 1.465 mg. Potassium: 586.9 mg. Sodium: 44.1 mg. Vitamin K: 5.74 mcg. Folate: 61.7 mcg.
CHICKEN NOODLE SOUP
Make IN CROCK-POT
I love plunking a whole chicken into a Crock-Pot and then going away for the day to work or play. In six to eight hours the soup is ready with very little work to do once I get home.
Place all the ingredients into a Crock-Pot in listed order except for the dry noodles. Cover the Crock-Pot and cook on high for 5 to 6 hours.
While the soup is cooking, cook the noodles per package instructions (except for any recommended salt), drain, and set aside.
Remove the chicken, cool for about 15 minutes. Skim any fat that has accumulated on the top of the soup. A defatter works well.
Add noodles.
While the noodles reheat in the soup, remove the meat from the bones and return two cups of the meat (bite-sized) to the Crock-Pot. You may choose to reserve some of the chicken for another meal, possibly our Enchilada Soup (page 19) or your favorite casserole.
If you wish you may freeze in plastic containers. Store in refrigerator in sealed container for up to 3 days. Serve hot with toasted French Baguettes (page 113).
Nutrient Values per Cup:
Calories: 174.3. Protein: 13.2 g. Carbohydrate: 8.257 g. Dietary Fiber: 1.282 g. Total Sugars: 0 g. Total Fat: 9.671 g. Saturated Fat: 2. 732 g. Monounsaturated Fat: 3.896g. Polyunsaturated Fat: 2.12 g. Cholesterol: 61.9 mg. Calcium: 22.6 mg. Iron: 1.453 mg. Potassium: 284.9 mg. Sodium: 57.6 mg. Vitamin K: 2.013 mcg. Folate: 42.1 mcg.
CHILI CORN CHOWDER
Maureen has always loved true Mexican food. Being from southern California that wasn't a hard meal to find or cook. When she traveled to Spain with our youngest daughter, who was enrolled in Salamanca University, she tasted Spanish food and brought home an idea for a chowder that proves to be a combination of both Spanish and Mexican dishes. You'll like this one a lot.
Chop the onion, garlic and red pepper.
In a stockpot melt the unsalted butter (or use the extra virgin olive oil) and saute the onion, garlic, and red pepper until soft.
While sauteing, blend the chilies, 1 can of the corn, and 1/2 cup of the milk with a blender or food processor to cream the corn. Add to the onion mixture.
Add the bottled water, bring to a boil, and simmer for 5 minutes.
Add the remaining can of corn, the remaining 1/2 milk, and the 1/2 cup half and half.
Boil the tomatoes until the skin loosens, peel, seed, and chop. Add the tomatoes to the soup. heat, before serving. Garnish with the cilantro.
Nutrient Values per Serving (4):
Calories: 308.6. Protein: 8.823 g. Carbohydrate: 41.8 g. Dietary Fiber: 3.313 g. Total Sugars: 0 g. Total Fat: 14.6g. Saturated Fat: 8.504 g. Monounsaturated Fat: 4.174 g. Polyunsaturated Fat: 1.06g. Cholesterol: 40.4 g Calcium:168.2 mg. Iron: 1.46 mg. Potassium: 750.5 mg. Sodium: 89.1 mg. Vitamin K: 4.271 mcg. Folate: 98.8 mcg.
Nutrient Values per Serving (6):
Calories: 205.7. Protein: 5.882 g. Carbohydrate: 27.9 g. Dietary Fiber: 2.208 g. Total Sugars: 0 g. Total Fat: 9.746 g. Saturated Fat: 5.67 g. Monounsaturated Fat: 2.783 g. Polyunsaturated Fat: .707g. Cholesterol: 26.9 mg. Calcium: 112.1 mg. Iron: .973 mg. Potassium: 500.3 mg. Sodium: 59.4 mg. Vitamin K: 2.847 mcg. Folate: 65.8 mcg.
CREAM OF ASPARAGUS SOUP
DIABETIC ADAPTABLEf
While visiting my very good friend Walter Forbes, Jr., in Tennessee, we spent some time on his large pecan farm/ranch. At the time it seemed that Walter had more land than my hometown did. Walter was a gifted banjo picker as well as guitar player and a wonderful bluegrass singer. He often played with Lester Flatt and Earl Scruggs and was at one time a regular guest on the Grand Ole Opry. He played with all the "big boys" back then. He also recorded for RCA. While we were there, we toured his farm on dirt bikes. Suddenly after rounding a coroner I came upon a vast open area of tilled land with tiny little spears sticking up in perfect order all the way down each row. My boyhood experience on my father's ranch was with alfalfa and cattle. This looked to me like someone did a lousy job tilling the ground leaving a perfect row of thistle stems behind. Walter pulled up, spotted my look of consternation, and laughed. "Gus," he said to me, "those are asparagus spears." They were the spears indeed, all by themselves, no leaves, no branches, nothing but spears sticking straight up out of the ground. It was my first experience seeing how these excellent, tasty vegetables grow. I had always enjoyed asparagus, but never wondered how they grew or how they were picked. When I got home and told my wife about it she thought it would be great to make something out of them other than just spears on a plate. she created this soup. Add more spices or herbs if you like, but do use a dollop of sour cream for each serving and enjoy it as we do.
Boil potatoes until tender. Drain.
Wash the asparagus, cut off the tips about one inch from the top; reserve. (You should have 1 cup of asparagus tips.)
Break off and discard the tough white part of each stalk. Peel the stalk from the lower end. Slice in small pieces to equal 2 cups.
Place the broth, sugar, milk, potatoes and white pepper in a soup pan or stockpot. Bring to a gentle boil. Add the asparagus (not the tips) and cook for 10 minutes.
Meanwhile, in small pan, bring 1 cup of no-sodium bottled water to a boil, add the asparagus tips, and cook for 3 minutes or until bright green and tender. Add the spinach to the asparagus for about 1 to 2 minutes or until the spinach begins to wilt. Then add the spinach and the asparagus tips to the broth mixture.
In two different batches using separate bowls, puree with a handheld mixer or a blender. Return the soup to the pot.
Blend the cornstarch with 3 tablespoons no-sodium bottled water, add to the soup, and reheat.
Add lemon juice to taste. Garnish each serving with a dollop of sour cream. Serve hot.
Nutrient Values per Cup:
Calories: 283.8. Protein: 7.495 g. Carbohydrate: 18.2 g. Dietary Fiber: 4.098 g. Total Sugars: 3.118 g. Total Fat: 21.6 g. Saturated Fat 6.721 g. Monounsaturated Fat: 11.4 g. Polyunsaturated Fat: 2.389 g. Cholesterol: 27.1 mg. Calcium: 135.2 mg. Iron: 2.05 mg. Potassium: 667.8 mg. Sodium: 58.7 mg. Vitamin K: 124.5 mcg. Folate: 232.1 mcg.
CREAM OF BROCCOLI
I wanted Maureen to call this "instinct" soup. She has a great instinct for putting soups together and this one proves my point. Even "broccoli haters" will love this. Easy to make, it's a true winner.
Saute the onions in the oil until translucent. Add the curry and cook an additional 2 minutes.
Add the broth and broccoli, bring to a boil, turn down the heat and simmer for 10 to 12 minutes or until the broccoli is tender.
In a blender or food processor puree in small batches (no more than half the recipe per batch). Return the soup to the pot; add the lemon juice and pepper. Stir in the sour cream.
Gently reheat. Serve each bowl with a garnish of parsley and an optional dollop (9 mg per dollop) of light sour cream.
Nutrient Values per Serving:
Calories: 195.5. Protein: 8.747 g. Carbohydrate: 20.1 g. Dietary Fiber: 4.865 g. Total Sugars: 2.976 g. Total Fat: 10.4 g. Saturated Fat: 4.478 g. Monounsaturated Fat: 2.521 g. Polyunsaturated Fat: .855 g. Cholesterol: 34.5 mg. Calcium: 155.4 mg. Iron: 1.712 mg. Potassium: 676.2 mg. Sodium 76.4 mg. Vitamin K: 150.1 mcg. Folate: 95.7 mcg.
QUICK AND CREAMY GARBANZO SOUP USING EDEN ORGANIC
NO-SALT-ADDED BEANS
DIABETIC ADAPTABLEg
I'm always looking for an easy dinner to make and this one is right up there with the best. You can use any herb or spice you want in this soup, but make sure it is compatible with garbanzo beans.
Over medium heat saute the onion in a nonstick saucepan with the olive oil until translucent or wilted. This will take about 10 minutes. Add the garlic and stir for another 2 minutes. Stir in the cumin and thyme and stir quickly.
Add the drained garbanzo beans and the tomatoes with their juice. Stir in the sugar, homemade broth, and lemon juice or zest and simmer, uncovered, until heated through.
Puree in small batches and return to the pot to heat through. Stir in the pepper. Serve immediately over rice or pasta or by itself.
Nutrient Values per Serving:
Calories: 297.5 Protein: 14.5 g. Carbohydrate: 43.4 g. Dietary Fiber: 10.8 g. Total Sugars: 3.664 g. Total Fat: 6.669 g. Saturated Fat: 617 g. Monounsaturated Fat: 2. 748 g. Polyunsaturated Fat: .44 g. Cholesterol: 2.824 mg. Calcium: 25.4 mg. Iron: .729 mg. Potassium: 250.9 mg. Sodium: 51.4 mg. Vitamin K: 2.871 mcg. Folate: 10.7 mcg.
CREAMY ONION-GARLIC SOUP
DIABETIC ACCEPTABLE
When I flew from Travis Air Force Base in Fairfield, California, headed to the Far East with the Marines, all I could smell back then were onions. It was 0500, and after a short trip from the crisp ocean air of San Francisco on a Navy bus, the scent of onions in the air seemed a radical change. That was in 1957. No houses, no buildings, no shopping centers, and just a two-lane highway. Today it's a jungle of concrete, asphalt, redtopped shopping centers, houses, and an airfield no longer visible from the highway. But still, we get some pretty good onions from near there and they help make a great soup when worked together with garlic from yet another nearby town, Gilroy, California. Maureen has been accused of knowing where every restaurant in California is, and in these two areas she has found a few great soup recipes. Here's one I swear by. It's absolutely the soup we should have put on the cover of this book.
In a large pot over medium-low heat, heat the olive oil. Add the garlic, onions, shallot, and white pepper and saute, stirring off and on for about 10 minutes or until golden brown or caramelized.
Stir in the vinegar, red potatoes, and the rosemary. Bring the heat to high and saute, stirring for another 2 minutes.
Add the broth and bring to a boil. Simmer, uncovered, for about 20 minutes or until all vegetables are tender.
Puree with a handheld mixer or in a food processor or blender in about it two or three small batches. This is hot, so be careful. Purce until smooth. Stir in the half and half and low-fat milk.
Serve hot or store in the refrigerator in a tightly covered container for up to 2 days. Reheat to serve.
Nutrient Values per Serving:
Calories: 172.1. 1. Protein: 7.151 g. Carbohydrate: 31.1 g. Dietary Fiber: 3.709 g. Total Sugars:.5 g. Total Fat: 7.077 g. Saturated Fat: 2.128 g. Monounsaturated Fat: 3.652 g. Polyunsaturated Fat:.825 g. Cholesterol: 14.6 mg. Calcium 133 mg. Iron: 1.631 mg. Potassium: 639.5 mg. Sodium: 41.4 mg. Vitamin K: 6.006 mcg. Folate: 364 mcg..
BEEF STEW
MAKE IN CROCK-POT DIABETIC ACCEPTABLEi
Every summer Don takes off for the coast to paint, write, and just duck out of our extreme heat. While there he takes a break from cooking sometimes, so he wants his C rations—now known as MRES (meals ready to eat)—when he gets back to the house. He became a Crock-Pot fan years ago for just this reason. And this stew is what he calls "heaven-sent" when he gets back from a long, rough day at the easel. (Yeah, right!)
—Maureen
Place the vegetables on the bottom of the Crock-Pot. Dredge the meat in the flour and pepper and place over the vegetables. Mix the low-sodium Worcestershire with the water and pour over the contents of the pot. Add the rest of the spices. Cover and cook on low for 8 to 10 hours or on high for 6 hours. Remove bay leaf and stir before serving. Serve hot. The stew may be stored in the refrigerator in a sealed container for up to 4 days. Reheat to serve.
Nutrient Values per Serving:
Calories: 280.7. Protein: 35.4 g. Carbohydrate: 13.8 g. Dietary Fiber: 3.15 g. Total Sugars: .391 g. Total Fat: 8.677 g. Saturated Fat: 2.925 g. Monounsaturated Fat: 3.859 g. Polyunsaturated Fat: .417 g. Cholesterol:89.2 mg. Calcium: 35.5 mg. Iron: 4.657 mg. Potassium: 964.6 mg. Sodium: 114.1 mg. Vitamin K: 3.701 mcg. Folate: 48.5 mcg.
CURRIED WINTER SQUASH SOUP
Squash is obtainable year-round, but winter squash is our favorite. It's easy to grow by the way. If you can plant some for next winter, you'll be pleased with the freshness and the flavor from your own backyard. Try this soup; it may spur you to become the world's next backyard farmer. By the way, this soup will work well with any yellow winter squash except spaghetti squash.
Melt the butter in a soup pot. Saute the onions until translucent, about 10 minutes. Add the curry and mix with the onions until completely covered. Add the squash, apples, and broth. Bring to a boil, reduce the heat, and simmer until the squash is tender, approximately 25 minutes.
Puree in small batches of about 2 to 3 cups and reserve in another containeruntil all has been processed. Return the pureed mixture to the pot. Add the apple juice. Reheat and serve.
Garnish each serving with a dollop of light sour cream. Serve hot.
Nutrient Values per Cup:
Calories: 118.6 Protein: 2.387 g. Carbohydrate: 19.1 g. Dietary Fiber: 2.915 g. Total Sugars: 2.143 g. Total Fat: 4.532 g. Saturated Fat 2.353 g. Monounsaturated Fat: 1.341 g. Polyunsaturated Fat: .435 g. Cholesterol 13.7 mg. Calcium: 31.8 mg. Iron: .684 mg. Potassium: 315 mg. Sodium: 12.8 mg. Vitamin K: 1.935 mcg. Folate: 21.7 mcg.
MAUREEN'S SPECIAL ENCHILADA SOUP
DIABETIC ACCEPTABLEj
If you like Mexican food or Southwestern food, you'll love this soup. Prepare the broth and Red Chili Sauce beforehand and store the remaining amount in pint-size containers in your freezer for future use. Maureen has been making soup and her special enchiladas for many years. They are always a big hit.
Using a 2- to 3-quart saucepan, saute the onion and garlic in olive oil until translucent. Add the chicken broth and bring to a boil. Stir in the cumin. Add the chicken, turn down the heat, and simmer for approximately 3 minutes or until the chicken is cooked through.
Add the tortilla strips to the mix; stir and simmer an additional 2 to 3 minutes or until the tortillas disintegrate and the broth thickens. Stir in the Red Chili Sauce, tomato sauce, and 2 ounces of the grated cheese; heat through. Mix in the vinegar and it's ready to serve; pass the additional grated cheese as a garnish.
Nutrient Values per Serving:
Calories: 348.4. Protein: 26.6 g. Carbohydrate: 23.6 g. Dietary Fiber: 3.706 g. Total Sugars: .992 g. Total Fat: 16. 5 g. Saturated Fat: 2.319 g. Monounsaturated Fat: 2.783 g. Polyunsaturated Fat: 1.083 g. Cholesterol: 78.3 mg. Calcium: 308.8 mg. Iron: 1.628 mg. Potassium: 508.2 mg. Sodium: 90.2 mg. Vitamin K: 4.686 mcg. Folate: 55.4 mcg.
GARDEN FULL OF SOUP
Low FAT, LOW-SODIUM, Low SUGARS DIABETIC ADAPTABLEm
Soups are great for winter, but this one works year round. Presh vegetables are the key to this delicious recipe. If you are in need of a quick soup, this can be made with water instead of broth.
Spray an 8-quart pan with olive oil (PAM). Saute the carrots and onion, add the garlic and saute at medium heat, 5 minutes longer, until softened. Add the broth and canned ingredients, basil, and celery.
Simmer for 15 minutes over medium heat, stirring frequently.
Add the zucchini and Napa cabbage for the last 5 minutes of cooking. Enjoy.
Nutrient Values per Serving:
Calories: 127.9. Protein: 6.963 g. Carbohydrate: 22.3 g. Dietary Fiber: 6.97 g. Total Sugars: 1.75 g. Total Fat: 1.152 g. Saturated Fat: .306 g. Monounsaturated Fat: .409g. Polyunsaturated Fat: .295 g. Cholesterol: 5.649 mg. Calcium: 42.8 mg. Iron: .681 mg. Potassium 633.2 mg. Sodium: 69.4 mg. Vitamin K: 4.885 mcg. Folate: 42.2 mcg.
LEEK POTATO SOUP
DIABETIC ADAPTABLEn
Ever eat leeks? Well, if you haven't, you're in for a tasty treat. Try this soup first, then expand other soups and dishes with your new find: the Leek. Found in most grocery store produce sections.
Use only the white parts of the leeks. Clean the leeks thoroughly; dirt tends to hide in the layers.
Saute the leeks and onion in the butter. After they soften, sprinkle with the coriander and stir, add the bottled water and potatoes, and simmer, covered, for about 30 minutes.
With a handheld mixer, puree the ingredients; add the milk and reheat on low, stirring occasionally.
Top each serving with a sprinkle of coriander.
Nutrient Value per Serving:
Calories: 137.9. Protein: 5.398 g. Carbohydrate: 16.8 g. Dietary Fiber: 3.093 g. Total Sugars :.691 g. Total Fat: 6.101 g. Saturated Fat: 3.705 g. Monounsaturated Fat: 1.715 g. Polyunsaturated Fat: .321 g. Cholesterol: 17.2 mg. Calcium: 148.7 mg. Iron: 2.113 mg. Potassium: 604.3 mg. Sodium: 60.9 mg. Vitamin K: 9.02 mcg. Folate: 65.5 mcg.
CARROT AND CHICKPEA SOUP
DIABETIC ADAPTABLEp
Maureen found this soup in southern France when she visited last year. The restaurant billed it as a Moroccan version of soup. The cumin, turmeric, and cayenne pepper make this one of the tastiest in our library of soups. We think you'll enjoy it.
If you're not using Eden Organic Garbanzo Beans, prepare fresh garbanzos according to package directions.
Heat the olive oil in a large pan. Saute the onion and garlic until translucent and soft. Add the spices and cook an additional minute. Add thebroth and carrots and cook until tender, about 15 minutes. Add the chickpeas.
Puree the mixture in 3-cup batches with your handheld mixer, food processor, or blender. Reserve each pureed batch in another pan or bowl until the entire recipe is pureed. Pour the puree back into the original pan; reheat. Add lemon juice and peanut butter.
Garnish each serving with some of the chopped tomato and serve hot.
Nutrient Values per Serving (4):
Calories: 388.1 Protein: 19.5 g. Carbohydrate: 52.5 g. Dietary Fiber: 13.4 g. Total Sugars: 0 g. Total Fat: 11.9 g. Saturated Fat. 1.881 g. Monounsaturated Fate 4.707 g. Polyunsaturated Fat: 1.992 g. Cholesterol: 14.1 mg. Calcium: 60.5 mg. Iron: 1.843 mg. Potassium: 574.9 mg. Sodium: 72.2 mg. Vitamin K: 9.124 mcg. Folate: 42.2 mcg.
Nutrient Values per Serving (6):
Calories: 258.7 Protein: 13 g. Carbohydrate: 35 g. Dietary Fiber 8.941 g. Total Sugars: 0 g. Total Fat: 7.922 g. Saturated Fat: 1.254 g. Monounsaturated Fat: 3.138 g. Polyunsaturated Fat; 1.328 g. Cholesterol 9.414 mg. Calcium: 40.3 mg. Iron: 1.228 mg. Potassium: 383.3 mg. Sodium: 48.1 mg. Vitamin K: 6.083 mcg. Folate: 28.1 mcg.
MUSHROOM AND BARLEY SOUP
DIABETIC ACCEPTABLEq
Combine pearl barley with a wonderful variety of mushrooms, and the flavor is succulent and satisfying.
Heat 1 tablespoon of the olive oil in a large saucepan and sauté the onions and garlic at a medium heat. When the onions soften, add the rinsed barley and the stock/broth to the pan. Cook over medium heat until the barley softens (about 45 minutes). While this is cooking, heat the remaining oil in a smaller saucepan, and cook the mushrooms and celery at medium heat until slightly tender and the juice is released. Add all to the brothbarley mixture when the barley is cooked. Season with the thyme and pepper. Serve hot, sprinkling some of the chopped parsley on each serving.
Nutrient Values per Serving:
Calories: 222. Protein: 9.02 g. Carbohydrate: 33.2 g. Dietary Fiber: 7.626 g. Total Sugars: 0 g. Total Fat: 7.279 g. Saturated Fat: 1.309 g. Monounsaturated Fat: 4.169 g. Polyunsaturated Fat: 1.182 g. Cholesterol: 11.3 mg. Calcium: 63.1 mg. Iron: 2.786 mg. Potassium: 709.5 mg. Sodium: 47 mg. Vitamin K: 14.4 mcg. Folate: 48.3 mcg.
MUSHROOM AND WILD RICE SOUP
Maureen thinks she made this recipe up, but I keep reminding her of our trip through the northwest, then eastward to the Dakotas and a visit with our friend, Bob Crisman, at Mount Rushmore. He has been responsible for filling the cracks on the Rushmore monument for the past forty years. We ran into this soup in a restaurant that got its mushrooms from a town we had driven through in Oregon earlier.r We fell in love with the soup, and I think it had a lot to do with the great mushrooms they used. We tested many soups and dishes on that trip and brought home some wonderful ideas. You'll find this one easy to make. It's also great for serving when guests arrive. They won't even suspect it has no salt.
Cover the dried mushrooms with 1 cup hot (not boiling) water and soak for 10 minutes.
Saute the onions in butter in a soup pot until translucent. Add the broth/stock, fresh mushrooms, and wild rice. Bring to a boil, turn the heat down, and simmer for 45 minutes.
While the soup is simmering, remove the dried mushrooms from the hot water, reserving the soaking liquid. Chop the mushrooms and add them to the soup. Pour the mushroom liquid through a fine sieve into the pot.
Add the lemon juice just before serving.
This is especially good when served with a dollop of light sour cream (4 mg).
Nutrient Values per Serving:
Calories: 234.5 Protein: 10.2 g. Carbohydrate: 40.8 g. Dietary Fiber: 6.125 g. Total Sugars: 0 g. Total Fat: 5.559 g. Saturated Fat: 2.466 g. Monounsaturated Fat: 1.72 g. Polyunsaturated Fat: .839 g. Cholesterol: 19.1 mg. Calcium 37 mg. Iron: 1.944 mg. Potassium: 845.4 mg. Sodium 29.6 mg. Vitamin K: 3.084 mcg. Folate: 80.7 mcg.
QUICK CHILI SOUP
GREAT FOR TRAVELERS
DIABETIC ACCEPTABLE
While traveling across the country in May of 2004, I tried to think of quick and convenient meals for Don's no-salt and low-sodium diet; meals that might be prepared in our motel room if we were lucky enough to have a microwave. This one worked quite well, and as it is only for two, one could easily double the amounts to serve four. It's quite good and oh so easy.
—Maureen
Combine all ingredients except cheese into two microwave approved bowls and cover with vented microwave approved lid. Cook on high forapproximately 10 minutes. Mixture will be hot, so be careful while removing bowls when done. Keep in mind that cooking times vary with microwaves, so check and stir ingredients very 3 minutes.
It could also be made at home on a conventional stove top, in which case, I would saute the onion in PAM before adding beans, tomatoes, and chili powder.
Add low-sodium Cheddar for topping in serving bowls or dishes.
Nutrient Values per Serving:
Calories: 244.6. Protein: 19.9 g. Carbohydrate: 44.2 g. Dietary Fiber: 13.2 g. Total Sugars: 5.25 g. Total fat. 9.338 g. Saturated Fat: 6.014 g. Monounsaturated Fat: .013 g. Polyunsaturated Fat: .034 g. Cholesterol: 0 mg. Calcium: 11 mg. Iron:.121 mg. Potassium: 1119 mg. Sodium: 90.4 mg. Vitamin K: 1.1 mcg. Folate: 10.4 mcg.
PARSNIPS AND APPLESAUCE
WITH CARROTS
DIABETIC ADAPTABLEt
When we visited our daughter Kathleen's home for Thanksgiving this year, she surprised us with a great soup dish. And she made it without salt or a heavy sodium broth. It turned out great and here it is for you to enjoy also.
Saute the first three ingredients in the olive oil on medium heat until the onions are translucent.
Sprinkle the onions and garlic with next four ingredients (spices); stir and saute for about 2 minutes:
Transfer to a stockpot or soup pan and add the next four ingredients. Cook until the vegetables soften or for about 20 to 30 minutes.
Puree the mixture in small batches and stir in the lemon juice and pepper. Reheat and serve hot. Garnish each bowl with a dollop of sour cream (15 mg) and some of the chopped cilantro.
Nutrient Values per Serving (1 cup):
Calories: 149.4. Protein 3.979 g. Carbohydrate: 27.3 g. Dietary Fiber: 6.067 g. Total Sugars: 2.357 g. Total Fat: 3.705 g. Saturated Fat:. 745 g. Monounsaturated Fat: 1.921 g. Polyunsaturated Fat: .633 g. Cholesterol: 9.414 mg. Calcium: 62.4 mg. Iron: 1.747 mg. Potassium: 506.4 mg. Sodium: 36.6 mg. Vitamin K: 5.226 mcg. Folate: 52.9 mcg.
PORK-SQUASH STEW
MAKE IN CROCK-POT NOT ADAPTABLE FOR DIABETICS
Easy to make, this Crock-Pot dish is high in nutrients and low in labor
Mix the tomato paste, sauce, brown sugar, oil, water, and spices.
Put all the ingredients into a Crock-Pot, crank up to high, and enjoy hot after 6 hours.
Nutrient Values per Serving:
Calories: 473.1 Protein: 35.8 g. Carbohydrate: 25.8 g. Dietary Fiber: 1.908 g. Total Sugars: 13.2 g. Total Fat: 25 g. Saturated Fat: 7.552 g. Monounsaturated Fat: 12.6 g. Polyunsaturated Fat: 2.615 g. Cholesterol: 100.4 mg. Calcium: 71.2 mg. Iron: 2.393 mg. Potassium: 1153 mg. Sodium: 112.1 mg. Vitamin K: 2.481 mcg. Folate: 24.2 mcg.
QUICK MEAT AND VEGGIE STEW
DIABETIC ADAPTABLEv
Here's another of Don's favorite stews. You can use round steak or chuck, although butchers claim that chuck is the best for stew meat. Just buy one boned, and trim off as much fat as you can. Use Don's Flavor Enhancer for kick when serving.
—Maureen
Lightly brown the meat at a medium-high heat, using PAM, in a 3-quart pan. Add 1 cup of water, and reduce the liquid on medium to high heat, uncovered. Repeat this step and add the onion and garlic. Repeat againand add the mushrooms and potato. When the mixture begins to thicken, add two more cups of water, and the celery, carrots, cauliflower, Herbes de Provence Spice Mix, and no-salt tomatoes. Continue to cook, uncovered, on medium heat until the meat is tender. The total cooking time is 1 to 11/2 hours, depending on the tenderness of the meat. Right before you're ready to serve the stew, add the frozen peas and Don's Flavor Enhances. Continue to cook for 5 to 10 minutes before serving.
Nutrient Values Per Serving:
Calories: 162.7. Protein: 19.1 g. Carbohydrate: 14.2 g. Dietary Fiber: 3.928 g. Total Sugars: 1.75 g. Total Fat: 3.068 g. Saturated Fat: 1.085 g. Monounsaturated Fat: 1.054 g. Polyunsaturated Fat: .249 g. Cholesterol: 45.4 mg. Calcium: 61.5 mg. Iron: 3.58 mg. Potassium: 666.6 mg. Sodium: 101.2 mg. Vitamin K: 8.869 mcg. Folate: 38.4 mcg.
RED CHILI SAUCE
DIABETIC ACCEPTABLE
Like the movie title Some Like It Hot! This one is hot! Yet, it's for everyone when Red Chili Sauce is used in other recipes to accent them, such as Maureen's Special Enchilada Soup (page 19). Try this with the soup and you'll find yourself using it in other recipes in addition to our enchilada soup. These chilies are the large dried chilies (often packaged and found in most produce sections of markets).
Place the chilies and the other ingredients in a 2- to 3-quart saucepan and simmer for 30 minutes.
Transfer half the cooked chilies, using tongs, and ¾ cup of the cooking liquid to blender or bowl and purée. When the mixture is puréed, pour it into a sieve and stir the mixture with a spoon so all the sauce, except the very coarse parts, seep through the sieve into another bowl. Repeat this procedure with the other half.
Red chili sauce is easy to make and excellent to use in Mexican dishes such as enchiladas. It's featured in this book as Maureen's Special EnchiladaSoup. If you want to make enchilada sauce, simply add no-salt-added tomato sauce to equal amounts of red chili sauce. If it's too spicy, add more tomato sauce.
Both red chili sauce and enchilada sauce may be stored in the refrigerator for 3 to 5 days in a sealed container, or frozen for up to 3 months.
Nutrient Values per Tablespoon:
Calories: 1.904. Protein:.062 g. Carbohydrate: .426 g. Dietary Fiber: .099 g. Total Sugars. 0 g. Total Fat :.014 g. Saturated Fat: .002 g. Monounsaturated Fat: .001 g. Polyunsaturated Fat: .007g. Cholesterol: 0 mg. Calcium: 1.025 mg. Irony .018 mg. Potassium: 8.183 mg. Sodium: .248 mg. Vitamin K: .062 mcg. Folate: .668 mcg.
RED PEPPER WITH CARROT SOUP
DIABETIC ACCEPTABLEy
Carrots are one of the best vegetables we can eat. Even though relatively high in sodium for a fresh vegetable, they aren't so high that we can't enjoy them as snacks, on salads, or in soups. Try this one. It makes a terrific cold winter night supper.
Boil the carrots in the water; simmer for 20 minutes until tender. While the carrots are simmering, in another pan, saute the chopped onion, red pepper, and spices in the olive oil; cook for about 5 to 10 minutes at a medium heat or until softened. When everything is done, put the carrots and their cooking water, the onion, and the red pepper into a deep bowl and puree with a handheld mixer, blender, or food processor. Return to pan and reheat before serving.
Nutrient Values per Serving:
Calories: 94.7. Protein: 1.976 g. Carbohydrate: 17.4 g. Dietary Fiber: 5.18 g. Total Sugars: 0 g. Total Fast. 2.735 g. Saturated Fat: .372 g. Monounsaturated Fat: 1.766 g. Polyunsaturated Fat: .352 g. Cholesterol: 0 mg. Calcium: 50.8 mg. Iron: 1.287 mg. Potassium: 508.7 mg. Sodium: 44.9 mg. Vitamin K: 7.741 mcg. Folate: 29.1 mcg.
MOCK PORK SAUSAGE
Combine all the ingredients except the olive oil spray. Form the mixture into 3- to-4-inch diameter patties. Lightly coat a nonstick skillet with pan spray and put the pan over medium heat. Brown the patties on both sides, about 3 to 4 minutes per side, or until cooked through. Serve hot.
Nutrient Values per Serving:
Calories: 125.5 Protein 12.5 g. Carbohydrate:. 648 g. Dietary Fiber: .17 g. Total Sugars: 0 g. Total Fat: 7.793 g. Saturated Fat: 2.415 g. Monounsaturated Fat: 3.136 g. Polyunsaturated Fat: 1.431 g. Cholesterol: 55.2 mg. Calcium: 15.4 mg. Iron: 1.075 mg. Potassium: 187.8 mg. Sodium: 62.1 mg. Vitamin K: 0 mcg. Folate: 5.611 mcg.
HOMEMADE SAUSAGE SOUP
WITH PASTA
A COMPLETE MEAL DIABETIC ADAPTABLEz
The Italians love sausage but of course it's high in sodium—it has a lot of salt. Most Italian recipes for soups, sausage, vegetable pies, and other entrees call for as much salt as 2 or 3 teaspoons. After eating this delicious soup yearns ago in southern Italy, my wife came home with a plan in her mind. We could use my Homemade sausage, zip in a few more spices, and change the high level of Parmesan cheese in the soup she had to a low-sodium cheese. We also added Eden Organic Kidney Beans. If you like sausage, you'll be applauding with loud bravos and more! More!
In a medium to large saucepan or saute pan, prepare the sausage per the recipe instructions.
When cooked, drain off any fat. Add the carrots, onion, and garlic. Stir often or until onion is limp or translucent (about 5 minutes). Add the Beef Broth, canned tomatoes, Eden Organic Kidney Beans, and basil. Bring to a boil, stirring frequently.
Add the noodles, reduce the heat, and simmer, covered, stirring occasionally or until the noodles are just tender to your bite—about 10 to 11 minutes.
Stir in the spinach and cook only until the spinach is wilted, which should take no more than 20 to 30 seconds.
Serve hot. Add white pepper to taste. If desired, add Don's spice mix and the low-sodium Swiss cheese, laying strips of cheese (or grated cheese) across the top of the soup bowl.
Will store covered in the refrigerator for about 3 days. Excellent reheated.
Nutrient Values per Serving (all Ingredients Included):
Calories: 254.1. Protein: 19.5 g. Carbohydrate: 21.4 g. Dietary Fiber: 5.658 g. Total Sugars: 1.812 g. Total Fat: 9.734 g. Saturated Fat: 4.183 g. Monounsaturated Fat: 3.235 g. Polyunsaturated Fat: 1.394 g. Cholesterol: 57.3 mg. Calcium 217.5 mg. Iron: 2.573 mg. Potassium: 769.2 mg. Sodium: 132.4 mg. Vitamin K: 171.5 mcg. Folate: 106.4 mcg.
SPICY THAI SOUP
DIABETIC ADAPTABLE
If you thought you were never going to have Thai food again, think again. Here's a great Thai-flavored soup, created by Maureen, who happens to love Thai food.
Heat the olive oil at medium level in a stockpot and saute the onion and garlic and celery until translucent. Add the chicken and continue cooking until the chicken is cooked through but not browned. Add the chili oil and pepper, stir to coat the chicken pieces. Add the mushrooms, sauté until they begin to lose their juices. Add the stock/broth and milk. Add the tomatoes. Heat the mixture but don't boil. Add the zest and cooked rice. Heat and serve.
Nutrient Values per Serving:
Calories: 181.3. Protein: 16.6 g. Carbohydrate: 17.2 g. Dietary Fiber: 1.668 g. Total Sugars: 0 g. Total Fat: 5.173 g. Saturated Fat: 1.746 g. Monounsaturated Fat: 2.308 g. Polyunsaturated Fat: .631 g. Cholesterol:41.8 mg. Calcium: 134.5 mg. Iron: 2.801 mg. Potassium: 530.6 mg. Sodium: 93.6 mg. Vitamin K: 11.8 mcg. Folate: 27.7 mcg.
SWEET POTATO SOUP
SOMEWHAT ADAPTABLE FOR DIABETICSad
My friend Nancy Vanberg and I traveled to the East Coast in the spring of 2003 to watch her daughter-in-law, Debbie, run in the Boston Marathon. Afterward, we ventured south to visit historical sights. We had heard about the superb mac-and-cheese and candied sweet potatoes at Delilah's in Philadelphia. We soon found ourselves at the Amtrak station where Delilah's has a take-out stand. We concurred that both dishes were truly delicious. When we returned home, 1 kept thinking about those sweet potatoes and felt that I could get that same wonderful flavor into a sweet potato soup. Here it is and it's delicious, nutritious, and low in fat and calories. By the way, Debbie finished the race in a respectable time and said it was one of the most difficult that she has run.
—Maureen
In a medium soup pot or stockpot, boil the sweet potatoes in their jackets about 35 minutes or until tender. Drain and remove jackets. Return potatoes to stockpot.
Meanwhile, saute the onion, garlic, and red bell pepper on medium heat in 2 teaspoons of olive oil until translucent. Sprinkle with the white pepper and cook an additional minute. Add onion mixture to the sweet potatoes.
Add the spices and stir thoroughly.
Using a handheld mixer or a blender or a food processor, blend the mixture until smooth while adding the milk. Add the broth/stock and the maple syrup.
Heat gently until the soup is warm. Stir frequently and do not allow to boil.
Serve hot. Garnish each serving with sliced red peppers or parsley.
Nutrient Values per Serving:
Calories: 155.8. Protein: 4.909 g. Carbohydrate: 26.6 g. Dietary Fiber: 3.208 g. Total Sugars: 3.185 g. Total Fat: 3.669 g. Saturated Fat: . 747 g. Monounsaturated Fat: 2.088 g. Polyunsaturated Fat: .537 g. Cholesterol: 6.874 mg. Calcium: 112 mg. Iron: .968 mg. Potassium: 353.3 mg. Sodium: 52.5 mg. Vitamin K: 2.314 mcg. Folate: 23 mcg.
SWEET AND SOUR CHICKEN SOUP
WITH LEMONGRASS
DIABETIC ADAPTABLEag
A complete meal! With this soup serve some of Don's French Baguettes (page 113), toasted and spread with some minced garlic and olive oil. Hmmmm, delicious!
Lemongrass (Cymbopogon citratus) is a native of India; however, it is more widely used in Thai and Vietnamese cooking. Lemongrass is easy to grow and hard to get rid of. Once it begins growing, this perennial relentlessly returns each new year. Considered an aromatic herb, it is also used in Caribbean and other Asian cooking. For the past few decades it has become popular with U.S. chefs and households. Locally we have a restaurant called Lemongrass Restaurant. Generally, you can find it in your produce section. Lemongrass usually comes in stalks of about 12 to 18 inches and is dry. Always remove after cooking. Most of the commercial crops for the United States are grown in California and Florida. I think you'll like the flavor a whole lot. This soup uses lemongrass to enhance it although Thai and Vietnamese chefs might have added nam plah (a very high-sodium fish sauce). This recipe has an excellent taste prepared without the chicken.
In a medium to large stockpot, over high heat, bring the homemade chicken broth to a boil.
While the broth mixture comes to a boil, peel and discard the outer layers of the lemongrass. Trim off and discard the stem ends. Cut the stalk into about 3-inch lengths. Using a large-blade veggie knife, lightly crush the lemongrass (to bring out the flavor) and the ginger.
Rinse and seed the chilies (you must wear rubber gloves because the oils are irritating to the skin if you don't) and cut one in half lengthwise. Finely chop the others, and set aside.
Add the lemongrass, ginger, and halved chilies to the boiling broth. Reduce the heat and simmer, covered, for about 25 to 30 minutes.
While the above is simmering, rinse the cabbage and cut into shreds about ¼ inch wide and about 2 to 3 inches in length. Lightly, rinse the mushrooms.ai Trim the stem ends. Thinly slice lengthwise to about ¼ to 3/8 inch thick.
Rinse the chicken; cut into bite-size pieces.
With a slotted spoon, remove and discard the lemongrass, ginger, and chilies from the broth. (If you like spicy soup, leave some of the chilies in the broth.)
Add the mushrooms, carrot, cabbage, and garlic. Cover and bring to a boil over high heat. Reduce the heat and simmer until the carrot is tender, about 10 minutes.
Add the chicken and tomatoes. Cover and cook over high heat until the chicken is no longer pink in the center—about 4 to 5 minutes. Add the fresh lemon juice, sugar, and white pepper to taste.
In a soup bowl, serve the soup hot over the rice. Sprinkle with the green onions.
Caution: When preparing hot peppers such as jalapeños, make sure to wear rubber gloves and wash your hands thoroughly afterward. If you cut a jalapeño and then touch your eyes, you will appreciate this word of caution.
Nutrient Values per Serving:
Calories: 276.2. Protein: 25.6 g. Carbohydrate: 36.7 g. Dietary Fiber: 4.915 g. Total Sugars: 2.954 g. Total Fat: 3.605 g. Saturated Fat: .929 g. Monounsaturated Fat: 1.12 g. Polyunsaturated Fat: .897 g. Cholesterol: 56.9 mg. Calcium: 88.5 mg. Iron: 2.748 mg. Iron: 2.748 mg. Potassium: 830.5 mg. Sodium: 102 mg. Vitamin K: 88.7 mcg. Folate: 62.3 mcg.
SWEET AND SOUR CABBAGE SOUP
NOT ADAPTABLE FOR DIABETES UNLESS FLAVOR CHANGE IS ACCEPTABLE. DIABETIC ADAPTABLE (WITH BROWN TWIN SUGAR)aj
This soup is full of nutritional value. We think you'll really enjoy it.
Prepare the brisket first. This will take about 6 hours in a Crock-Pot. Quarter an onion and lay it in the Crock-Pot as a bed for the brisket. Add 11/2 cups water and the brisket. Cook on high setting for 5 to 6 hours. When done, remove the meat and onion and measure out 4 cupsbroth. Defat the broth either with a spoon, by chilling it then scraping off the fat, or by using a defatter. Reserve this liquid for the soup. Then cut 11/2 cups of brisket meat into small bite-sized pieces to be used for soup.
To prepare the soup, first saute the chopped onion in a large stockpot on medium-high heat with the olive oil. Saute until translucent. Add the brown sugar and caramelize. When the onion is ready, add 4 cups of the brisket broth, 11/2 cups brisket, and the 4 cups of water.
Add the carrots, raisins, and tomatoes and bring to a low boil over medium-high heat.
Make a paste with the lemon juice and cornstarch. Add this to the soup and cook for 2 minutes at medium-high heat. Add garlic powder and vinegar, cook an additional 2 minutes on medium-high heat. Then add the cabbage; cover and simmer for 15 minutes.
Serve hot with a toasted low-sodium dinner roll.
Nutrient Values per Serving (6):
Calories: 262.9. Protein: 8.662 g. Carbohydrate: 32 g. Dietary Fiber: 2.916 g. Total Sugars: 10.5 g. Total Fat: 11.6 g. Saturated Fat: .683 g. Monounsaturated Fat: 1.683 g. Polyunsaturated Fat: .278 g. Cholesterol: 4.159 mg. Calcium: 43.3 mg. Iron: 1.507 mg. Potassium: 517.9 mg. Sodium: 85.9 mg. Vitamin K: 36.7 mcg. Folate: 24.5 mcg.
Nutrient Values per Serving (8):
Calories: 197.2. Protein: 6.496 g. Carbohydrate: 24 g. Dietary Fiber: 2.187 g. Total Sugars: 7.86 g. Total Fat: 8.701 g. Saturated Fat: .512 g. Monounsaturated Fat: 1.262 g. Polyunsaturated Fat: .208 g. Cholesterol: 3.119 mg. Calcium: 32.5 mg. Iron: 1.131 mg. Potassium: 388.5 mg. Sodium: 64.5 mg. Vitamin K: 27.5 mcg. Folate: 18.4 mcg.
SWEET AND SOUR ZINFANDEL SAUCE
WITH MAUREEN'S CHICKEN BROTH
DIABETIC ADAPTABLE
Scott Leysath, the Sporting Chef (TV, magazines, events), graciously adapted our first version of this sauce, found on page 176 of The No-Salt, Lowest-Sodium Cookbook, just for this book. If you use the wine, make sure to check with your doctor to avoid any interaction with your medications. The alcohol should cook off, but just in case it all doesn't go away, you'll want to make sure with your physician. If wine is not possible, then exchange with unsweetened Concord grape juice (5 mg).
In a medium saucepan over medium-high heat, saute garlic and onion in oil for 2 to 3 minutes. Add brown sugar and cook until the sugar liquefies and caramelizes the onion and garlic. Add the remaining ingredients, except the unsalted butter and pepper. Reduce contents by boiling, uncovered, until there is approximately 11/2 cups of liquid. Remove pan from heat and whisk in butter one tablespoon at a time until sauce is thickened. Season sparingly with pepper. If you need to heat the sauce at a later time, do so over low heat. Do not boil or sauce will separate.
Nutrient Values per Serving:
Calories: 124.2. Protein: .891 g. Carbohydrate: 10.6 g. Dietary Fiber: .507 g. Total Sugars: 6.669 g. Total Fat: 4.863 g. Saturated Fat: 2.097 g. Monounsaturated Fat: 2.18 g. Polyunsaturated Fat: .325 g. Cholesterol: 9.187 mg. Calcium: 19.6 mg. Iron: .625 mg. Potassium: 183.1 mg. Sodium: 14.5 mg. Vitamin K: 1.193 mcg. Folate: 5.382 mcg.
GRILLED RED BELL PEPPER SAUCE
The Sporting Chef, Scott Leysath, uses this sauce for many of his upland game recipes. You can use it for any fowl and pork roast in barbecued turkey burgers.
PREPARING VEGETABLES USING A BARBECUE:
Brush onion, garlic, and tomato with 1 tablespoon olive oil. On a greased barbecue grill over white-hot coals, place bell pepper over hottest part of grill. Place onion and tomato on grill and cook until grill marks appear on both sides. Remove and set aside. Place garlic on foil or small pan and cook until lightly browned. Cook bell pepper until blackened on all sides. Remove bell pepper from grill and place in a small paper bag. Close top of bag and allow to steam for 10 minutes. Remove bell pepper, pull out stem, tear along one side to open up pepper. Remove seeds. Place blackened side out on a flat serve and scrape skin off with the edge of a knife. A few bits of skin won't hurt the finished sauce.
PREPARING VEGETABLES USING A STOVETOP:
You can easily prepare this on your stovetop. Pan grill onion. Blanch bell pepper and tomato in steamer, peel skin from pepper.
Place all ingredients except fresh basil in a blender or food processor and puree until smooth. Transfer to small saucepan and heat to a boil. Add basil and cook over medium heat for 4 minutes.
Nutrient Values per Serving:
Calories: 28. Protein: .26 g. Carbohydrate: 1.901 g. Dietary Fiber: .463 g. Total Sugars: .027 g. Total Fat: 2.313 g. Saturated Fat: .313 g. Monounsaturated Fat: 1.665 g. Polyunsaturated Fat: .219 g. Cholesterol: 0 mg. Calcium: 3.373 mg. Iron: .126 mg. Potassium: 48.7 mg. Sodium: 1.133 mg. Vitamin K: 1.535 mcg. Folate: 5.024 mcg.
TOMATO SOUP
WITH BASIL AND GARLIC
AN ENTRÉE DIABETIC ADAPTABLEak
As children we ate a lot of tomato soup because during WWII, coming out of the depression and with our father in the South Pacific, that's about all our mother could afford. Tomato soup often seemed like a staple. Maureen has enhanced the flavor of this tomato soup by using fresh basil and garlic cloves with a touch of choppedjalapeno. Serve it hot with our soup crackers or freshly made French Rolls.
In a large stockpot or large saucepan heat the oil over medium heat. Cook the garlic and onion in the oil, stirring, for 5 minutes or until the onion is translucent. Add the chilies and cook another 3 to 5 minutes. Add the broth and no-salt -added tomatoes with their juice, and bring to a boil. Reduce the heat and simmer for about 15 minutes.
Puree this with your handheld mixer or in a blender or food processor. If using a blender puree the mix in portions. Bring back to the stockpot or saucepan and stir in the fresh basil. A dollop of light sour cream (on each serving) (9.145 mg) increases this soup's attractiveness while adding another flavor. Garnish with fresh basil leaves. Serve hot.
Nutrient Values per Serving:
Calories: 76.2. Protein: 3.491 g. Carbohydrate: 10.3 g. Dietary Fiber: 2.502 g. Total Sugars: 5.25 g. Total Fat: 1.497 g Saturated Fat: .249 g. Monounsaturated Fat: .903 g. Polyunsaturated Fat: .216 g. Cholesterol: 16.4 mg. Calcium: 20 mg. Iron: 6.018 mg. Potassium: 373.9 mg. Sodium: 58.7 mg. Vitamin K: .946 mcg. Folate: 30.8 mcg.
TURKEY TORTILLA SOUP
A DIFFERENT FLAVOR FOR TRADITIONAL TURKEY SOUP DIABETIC ADAPTABLEam
Many Californians will tell you they "love" Mexican, food. Native Californians also "love" avocados. This recipe includes a touch of each. Corn tortillas generally have no salt in them, although some may have higher amounts of sodium than others. USDA range varies from 2.5 to 16 mg per tortilla. Make sure you read the label to ensure you are buying a no-salt-added brand. Avocados have about 20 mg per avocado, but a few slices added as a garnish to this soup won't add much. If you don't care for avocados, this soup is also terrific without them. Garnish instead with cilantro. You can freeze some of this soup either in Mason jars or in plastic containers for up to 3 months. If you wish to make only half the recipe, you can cut each ingredient in half.
Note: Make the broth the day before you make the soup so you can chill the broth and skim off the fat.
In a 5- to 6-quart nonstick pan or other pan sprayed with olive oil, over medium heat, saute the onion for 5 minutes or until translucent, then add the garlic, cumin, oregano, chili powder, and pepper until the spices are fragrant, about 1 minute. Add the Turkey Broth, tomatoes (including the juice), and green chilies. Cover and bring to a boil over high heat.
Meanwhile, stack the tortillas and cut into 1/8-inch-wide strips. Add to the boiling broth. Reduce the heat. Cover and simmer for 15 minutes, stirring occasionally.
Cut the cooked turkey meat into 1/2-inch pieces. Peel the avocado, if using ; pit and thinly slice.
Add the turkey meat and the corn to the broth. Make sure the turkey gets heated through. Stir in the cilantro. Ladle into soup bowls, garnish with the avocado, pass the cheese at the table so guests can help themselves. You may freeze leftovers for future use.
Nutrient Values per Cup:
Calories: 220.7. 7. Protein: 18.2 g. Carbohydrate: 19.1 g. Dietary Fiber: 2.532 g. Total Sugars: .635 g. Total Fat 6.838 g. Saturated Fat: .712 g. Monounsaturated Fat: 1.764 g. Polyunsaturated Fat: .45 g. Cholesterol: 62.2 mg. Calcium:: 76.2 mg. Iron: 8.057 mg. Potassium: 199.8 mg. Sodium: 62.6 mg. Vitamin K: .088 mcg. Folate: 47.3 mcg.
THE NO-SALT, LOWEST-SODIUM LIGHT MEALS BOOK. Copyright © 2005 by Donald A. Gazzaniga.