A low sodium breakfast is made easy by the many available low
sodium cereals. Lunch is more of a challange but if you have NAS bread
on hand or can prepare a salad there should be no problem.
as the main meal of the day will be where most of the sodium lurkes.
Below is what we eat for dinner. There
are only two in our household so we often make a larger amount of a
dish and freeze it in
two or three 2 serve portions for later use. What may seem a
complicated dish is actually a few minutes work with the microwave on 2
out of the 3 times we have it.
Our meals are entrée sized (front plate) as I
battle the bulge. I discovered that plate size has increased over the
years. With our old patterned plates the fancy edge
you not to over fill them. Perhaps plates should have a plimsoll line.
the thumbnail for a
NAS = No added Salt.
kangaroo or beef fillet (Roo from Woolworths or Coles),Sweet
potato in curry sauce, Microwaved potato,
. We just
love kangaroo fillets. For a product with a low fat level of
·7g/100g they are really juicy. I marinade in olive oil then
for 2m 30s each side in the only pan I have that can stand the very
high heat, an Indian tawa.
See unleavened bread making.
They are then rested
covered in foil.
Traffic light rice
Sweet & Sour
Pork. 600g of pork and a home made sweet and sour sauce when combined
an easy low sodium meal that can serve 6. A little added home made chilli
spices it up.
A roast of heart smart
beef and vegetables, The meat was cooked in a oven bag with a small
onion, 2 teaspoons of Italian herbs and 2 cloves of garlic and the
required 1 tablespoon of flour. The
pumpkin, sweet potato and potato were laid on baking paper and sprayed
with olive oil
cooking spray. The considerable juice in the bag was roughly strained,
1 heaped teaspoon of corn flour added and boiled in a pot with a dash
of Parisian essence to colour. The remaining meat from the meal was
divided in two and half was frozen for later sandwiches.
with a packet of
"Steam in the bag" type frozen vegetables. I make up the chicken balls
and freeze portions for later use. A quick dinner can then be made with
and salad. The beetroot was Coles NAS variety (sadly no longer available). There is
little sodium in the pineapple. The dressing was an NAS Maleny
lemon juice and
olive oil would be nice instead. The crumbs were from NAS bread (dried
in oven and kept on hand) but you could use Matzo meal or another crumb
my website. Cooking a schnitzel is a very quick process just coat in
flour with a little pepper (in a plastic bag) then coat with beaten egg
then crumbs then into a pan with some oil for a few minutes then press
with a paper towel to remove excess oil and onto the plate.
Hamburger. If you make
your own bread then why not make some
. Otherwise toast
some low sodium bread. I use ready made low fat hamburger
meat) patties but you can make your own from mince steak. If the
patties come with a spice pack discard it. You can add
Coles beetroot, pineapple, an egg, onion, NAS tomato sauce or my BBQ sauce
Tabooli with hummus. Salad dressed with balsamic vinegar. Kangaroo meat
balls (recipe from the mince pack) coated with rice crumbs. The
meatballs are made in a 1kg batch divided into meal portions and kept
frozen for quick meals.
Half a Four and Twenty Lite pie with baked vegetables. Potatoes were
pealed and microwaved for 8 minutes. The potatoes, pumpkin and sweet
potato were then placed on baking paper and sprayed with olive oil
cooking spray and baked for 2 hours at 150C. The frozen pie was
microwaved for 3 minutes until hot then placed in the oven for about 6
minutes to crisp while the frozen peas were microwaved. The plate
contains 302mg of sodium. 280 mg from the half pie 22mg from the 320g
of vegetables for a combined 75mg/100g.
I show some reduced
salt simmer sauces.
The sodium levels will be
halved if you add an equal weight of boiled rice. Shown with brown
"microwave in packet" rice. I have added some home
made Tamarind Chutney
way to use up excess baked vegetables. NAS
, Baked beetroot, sweet potato, pumpkin. Woolworth's
to microwave potatoes and Tomatoes zucchini and onion (fry onion in a
little olive oil, add sliced zucchini and sliced canned or fresh roma
and cook covered until soft).
Tacos are quick and easy and
for a change these were vegetarian. A can of NAS Woolworths
beans somewhat drained was spiced up with Masterfoode mexican
and mashed about with a potato masher while being fried in a little
oil. The bottom of each taco was covered with the seasoned refried
beans, chopped tomato, shredded lettuce, onion, 25g shredded
Nimbin cheese (total for 4 tacos) and a dollop of
Cuisine tomato relish to finish.
Oven baked Fish and chips with some sort of salad. Tabooli is shown but
also use coleslaw made with Mayvers mayonnaise or a tossed
salad. Crumbed fish that is slightly over 120 can be found in the over120 section
and there are plenty of oven baked
chips that are low in sodium and also low fat.
Tomato and onion omelet with pepper,
basil for extra flavour served with some NAS baked beans range
with a little tomato zucchini and onion on the side. For the omelet the
onion was fried a little before tossing in the tomato which was cooked
a little to soften.
Ricotta and spinach cannelloni made from the recipe on the San remo
packet using a total 65g of Nimbin cheese (45g for topping) and
ricotta cheese (130mg/100g) from Coles deli. The sodium comes
71mg/100g and doubling the Nimbin cheese would make it 86mg/100g Note
the Nimbin cheese was weighed and not measured by the cup as per the
Poached fish with parsley lemon butter sauce,
tomato. The hoki was poached in water with a cut lemon, bay leaves,
peppercorns and parsley for 8 minutes and left to sit in the
10 minutes. The sauce was a little butter, flour, lemon juice, parsley
and a smidgen of
sugar boiled down with some of the poaching liquid.
Salmon & Tuna balls with oven baked chips
microwaved vegetables. The balls are made from NAS canned fish with a
egg and some parsley and grated lemon rind. I keep frozen chopped
parsley on hand.
Leg of lamb chop grilled or barbecued
microwaved carrots and broccoli and some beans tomato and onion from my
Roast chicken and vegetables. Beware of
roasted chickens as almost all will be seasoned not just on
outside but will have had flavour and salt incorporated into
Baked wholemeal pasta spirals with spinach and
tomato from my recipe section
Seared Roo or beef fillets and bubble
and squeak topped
tomato sauce. An almost instant meal that uses up
Stir fried Hokkien noodles with chicken and vegetables.
Quiche, coleslaw using Mayvhers mayonnaise and salad. Both
the named products are on the main page of the website.
Tandoori chicken legs and vegetables. Wet skinned
to the bone chicken legs (1.5Kg) with lemon juice then marinate for a
few hours in a
paste of 500ml yogurt blended with chili, garam masala, ginger and
garlic—about 3 teaspoons of each (less chilli) or to taste.
Place on a tray in
a preheated oven at the hottest setting and cook for 30
Freeze the marinade for one more use only. Cold these also make the
basis of a great lunch.
Pumpkin & Spinach frittata from the CSIRO Total
Diet. Many of the recipes in the book can be adapted to low
Seared Tassal brand frozen salmon with salad.
Chicken and Coriander Rissole. 500g chicken mince. Large
bunch coriander and a handful of mint, chopped. 1 clove
of garlic and 1 small chili, chopped. Mix and
for an hour. Use a non-stick fry pan or line
steel pan with baking paper. Use a tablespoon to scoop and press the
mixture onto the hot pan. Thanks to Tresea.
Minestrone soup with parmesan toast. Use your
recipe and leave out the salt and salty stock powders. A thick slice of NAS
bread lightly toasted then buttered (NAS) and sprinkled with 1 level
teaspoon of grated Parmesan cheese (sodium up to 1700mg/100g) then
toasted on the top makes a tasty accompaniment. The NAS bread
butter with the cheese results in a combination of
120mg/100g if you use over
50g of bread. Standard packet parmesan is about 1400mg/100g but fresh can be found that is half that.
Beef stew with microwaved vegetables. Floured gravy
beef chunks were fried off with chopped celery, carrots, garlic and
onion, deglazed with red wine then pressure cooked for 23 minutes.
#29 Low Carb. curry. Meat curry made from scratch using
individual spices served on a bed of crumbled steamed cauliflower.
Chicken Casserole made from the instructions on the Maggi
Balanced meal sauce packet of the same name. Maggi gives a sodium level
of 110mg/100g for this meal and it would get 4 green lights in the
traffic light system. There are 3 sauces in the range that have
110mg/100g see my main page of products for details.