Low sodium versions of our everyday family recipes.

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Every family has some favorite recipes the origins of which are lost in time. I thought it would be a good idea to document a few of ours.
Note some of these recipes use SALT SKIP baking powder and stock powders. For availability see  The hunt for Less Sodium (Stock Powder),

cup = 250ml.      T = tablespoon 20ml.     t = teaspoon 5ml all measurements are leveled.

Pizza


To make a low salt pizza follow one of the methods and recipes on the web but:-
Make your own no added salt base and sauce.
Use any fresh vegetables for topping but no salted olives or sausage or other salted product.
Use cheese with a sodium level of 300mg/100g or less and calculate the sodium and confirm that the finished result is less than 120mg/100g.
The pizza above is 275mm in diameter and weighs 650g cooked.
It contains 70g of sliced Bocconcini style mozzarella (270mg/100g) and 70g of grated Nimbin cheese (300mg/100g).
A low salt 650g pizza could contain up to 780mg of sodium.
The cheese I used contributes around 400mg, leaving 380mg spare.
Perhaps another 50mg would be in the sauce and vegetables and 70mg or so in some of the home made spicy meat loaf I crumbled on.
The result is about 80mg/100g.  This would be reduced to about 60mg/100g if the Nimbin was replaced with Salt Skip cheese.

Creamed Corn



No Added Salt (NAS) Creamed Corn has been discontinued  but There are cans of NAS corn kernels available which can be transformed.

1 420g Can  NAS corn kernels (3mg/100g) I used Edgell
3 teaspoons  NAS butter or margarine
1 tablespoon  corn flour
3 tablespoons skim or other milk powder

Make a sweet corn milk by whisking  the milk powder with the strained off liquid from the can.
Heat the butter in a pot and cook the corn flour slightly. Slowly add the milk while whisking.
Cook and whisk until thickened then add the kernels and cook for about 10 minutes.
Use a hand blender to puree the creamed corn leaving some kernels unbroken.
Serve on low salt toast spiced with  your choice of ground pepper, nutmeg or rosemary.
The use of the cans liquid adds plenty of corn flavour.
Sodium for the creamed corn is 30mg/100g mainly from the milk powder

Chicken Balls

For a printable (pdf) version click here

Chicken balls
Served with Microwaved frozen vegetables (gee! those baby peas were green)


800g Chicken thigh fillet trimmed of fat and cut up for processing
1/4 teaspoon pepper white preferably
1 Teaspoon Salt Skip Chicken Stock Powder
1 teaspoon cinnamon
1 egg
1 tablespoon olive oil
3 cloves garlic chopped finely
3 stalks chopped celery (6mm cubes) 200g
800g (1 large or 2 small tins) Roma tomatoes with 25mg or less sodium per 100g. .

In a pan with a lid boil up the chopped celery in a little water for 5 minutes
Use the food processor (with blade) to turn the tomatoes into a puree.
Drain the celery and add the garlic and oil and gently fry a little.
Add the tomato puree and gently cook the sauce.
Without cleaning the processor:-
add the chicken, pepper, cinnamon, egg, stock powder and process to a paste.
Start the tap running slowly and with wet hands make 18 balls.
You will need to pop your hands under the tap occasionally.
Cook with lid on for 20 minutes.
Serve with boiled or microwaved vegetables.
Serves 6 and has about 203mg of sodium per serve (250g) ie. 82mg/100g.

Beef and Rice balls.

For a printable (pdf) version click here

Meat and rice balls
These spicy balls and the thick sauce go well with some microwaved vegetables.

To Make the balls put the following in a bowl.
1  Small onion chopped fine (approx 90g)
2 T   Green capsicum chopped fine
1/2   Cup short grain rice
1/4 t  Cinnamon
1/4 t  Clove powder
1 T    Tomato sauce (No added salt type)
1/4 t  White pepper
1/4 t  Vegetable stock powder (preferably low sodium but reduced sodium OK) otherwise delete.
Mix the above together then add
500g  Minced steak
Mix together and make into 18 small balls

To make the sauce place the following in blender and blend until fluid.
500ml  Water
4 T Tomato paste (No added salt type)
1     400g can of tomatoes (select 10mg sodium per 100g or less)
1 T  Brown sugar
1 T   Worcestershire sauce ( Lea & Perrins, salty stuff but lots of taste)
1/4 t  Clove powder
1/4 t  Cinnamon

In a pan with a lid boil up the sauce  5 minutes add balls and simmer with lid on for 20 minutes.
Spoon the sauce over the balls and scrape below them and boil down with the lid off until the sauce thickens.
As the sauce will continue to thicken it is best left a little on the thin side. You will need a spatter guard.
If you do not have clove powder  use 5 cloves in the sauce only.
Serves 6  and has about 120mg of sodium per serve (240g) ie. 50mg/100g.

Vegetable & Meat Hot Pot

Vegetable and Meat hot pot
We just have it with some home made low sodium grain bread.

500g Minced steak
2 T Canola oil
1/2  Cabbage shredded (keep the best parts only)
4 Carrots  sliced
2 Medium onions chopped
4 Stalks celery sliced
3 Cups water
1 Cup green beans or peas
4 t  Salt Skip Chicken Stock Powder (1 Pkt chicken noodle soup if sodium is not a problem) +  2 t Calcium Glutamate (optional).
3 T Rice
1 1/2 T  or to taste Medium curry powder with no salt listed on the ingredients label.

Brown the mince in the oil add carrots, celery, onion and beans and cook with lid on for 5 minutes.
Add peas and other ingredients.
Cook gently with the lid on  40 minutes stirring occasionally to stop it sticking to the bottom of the pot.
Serves 6 as a complete meal for about  220mg of sodium per 420g serve (52mg/100 food) using  the Salt Skip stock powder.

Beans Tomato and Onion.

Beans Tomato and Onion
Accompanies many meals.

500g Green Beans
400g Tin of  Whole Roma Tomatoes (Sodium less than 10mg Per 100g)
2 Medium Brown Onions about 200g total
2 T Light Olive Oil
4 Cloves of Garlic
1/4 t Pepper

Cut the ends off then peel the onions. Cut in half from end to end then proceed to cut from end to end into segments about 1 cm wide in the middle, like a mandarin.
Top and tail beans then cut into 4cm lengths.
Peel and chop the garlic.
Using a pan with a lid heat the oil and stir fry the onion until soft and it is broken up.
Add the garlic and the beans and stir fry for about 5 minutes. Do not burn the garlic.
Just cover with water add the pepper and cook with the lid on until the beans are almost soft.
Cut the tomatoes into 2 cm pieces and add them and their juice.
Cook with the lid off until the sauce thickens stirring occasionally.
Sodium  approximately 11 mg PER 100g.

Chicken and Mushroom Hot Pot

dadad
Just add potatoes for a meal.

2 Large Carrots Approx. 300g sliced
2 Zucchinis sliced Approx. 250g
250g Mushrooms sliced to yield Approx. 180g
9 Chicken Thigh Cutlets (with bone and no skin) Approx 11 Kg
1/4 Cup Flour
1  Cup Frozen Green Peas
1 t  Salt Skip Vegetable Stock Powder dissolved in 250ml water.
1 t Tamari
1 Bay leaf
1/4 t Pepper

Trim the fat from the chicken and place it in the pot.  Add  carrots, stock liquid, pepper and bay leaf cover and boil gently for 20 minutes.
Mix 3 T water with the flour and tamari and make a paste,stir into the pot so as to not make lumps.
Add remaining ingredients. Do not be tempted to add extra water at this point because the mushrooms and zucchinis will produce plenty.
Cover and simmer for 30 minutes. Use a flat tool to scrape the bottom of the pot occasionally to prevent the build up of material.
Serves 6  Sodium approximately 230mg per serve. The Tamari provides about 35 mg of sodium per serve.

Grilled Lebanese Wholemeal bread & Pickles


Roll these up for a  tasty lunch.for two.

Lebanese bread can be less salty than normal bread but it is still around 350mg/100g.
To make a low salt meal it must be combined with about double its weight of a non salty food.
The fact that it is so thin makes it easier to use less salty bread and more non salty filling.
When I buy a bag I cut the rounds in half and freeze them.

Prepare some home made "pickles" the day or so before by soaking sliced onion, tomato and cucumber in brown vinegar.
Keep your soaking "pickles" in the fridge and you will find other uses for them I am sure.
To prepare the lunch shown above I took 2 halves of bread direct from the freezer and topped it with.
 
180g of the pickles (10mg)
100g of cold cooked chicken (90mg)  or other meat
10g Nimbin grated cheese (30mg)
and placed it under the griller until the cheese melted and the exposed bread crisped a little but could still be rolled up to eat.
My side was sprinkled with some Mexican chili powder. 
The bread weighed 83g (277mg)
Total sodium in each item shown in ( )
The total sodium was 407mg and the finished weight 367g which put the sodium level at 111mg/100g.
The sodium level can be reduced further to 57mg/100g  if you split a half of bread into tops and bottoms.

Toasted Cheese and Tomato.

Cheese and tomato on toast
A quick lunch. I prefer the cheese on top.
 
1 slice of home made no added salt bread 60g containing 12mg sodium
3 X 25mm Nimbin cheese slices for a total of 30g of cheese containing 90mg sodium
Total weight 90g (but less toasted) and total sodium 102mg so you get about 120mg sodium/100g food
Adding  50g of  tomato (no sodium) and you get down to about 70mg sodium /100g food.


A Slice of Life.

A slice of life
This is a regular with the morning cuppa..

For the recipe you will have to visit          http://www.unicorn-grocery.co.uk/recipes.php?i=48
Because I make this so often I have worked out a few tricks.
I peel and freeze the ginger then grate off about 40g on a course grater while still frozen.
Put the ginger on your digital scales and reset them to zero then grate away until the diminishing lump weighs in at - 40g.
I hope your scales work this way because some do not.
The malt extract is hard to measure so I twist some (about 40g) onto a flat spatula and then mix it into the moist mix.
Sultanas are OK to use instead of raisins and I add 100g of chopped dried apricots.
I make it in two 23 X 12 cm  loaf tins and cut it into 32 slices.
It is quite moist and it may not keep well so I freeze the slices and thaw it in the microwave as required.  
Per 46g Slice Per 100g
ENERGY 426kj 996kj
PROTEIN 4.8g 10.3
FAT 4g 8.5g
CARBOHYDRATE 15g 32.6g
SUGAR 7.8g 16.9g
DIETARY FIBRE 3.4g 7.3g
SODIUM 21mg 44.7mg

Grilled Chicken Breast

Grilled Checken Breast
Ouick and easy lunchen meat or dinner.

A low salt diet means deli meats are out so why not make these easy grilled chicken breasts.
On the right are the two main parts of a breast that have been marinaded for 3 hours in equal parts balsamic vinegar, lime or lemon juice and olive oil with a couple of crushed cloves of garlic and some Italian herbs. The rough edges of the breast were destined for some wraps so lemon juice, olive oil. garlic and a teaspoon of  ground cumin  spiced up with some chili was their marinade.
They were grilled slowly and turned once and checked for thorough cooking.

Papaw Cake

For a printable (pdf) version click here

Paw paw Cake
This cake has great eye and mouth appeal and is simple to make.
You will need to get Papaw spears. They are a low cost item $2.50/500g.
I get mine from Rick's at 179-183 Parammata road Homebush NSW.
Pawpaw spears

Pre-heat the oven to 180C
In a bowl place:-

    1 Cup Wholemeal Plain flour
    1 Cup Standard or preferably Quick cooking Oats
    Cup Sugar (can be reduced)
    Cup Flaked Almonds (crushed a little)
    3 Teaspoons Salt Skip Baking Powder
    1  Teaspoon Citric Acid

Stir the dry ingredients around then add
 
     1 Cup Sultanas
    Cup Papaw spears chopped (see size in cake)
    Cup Mixed Peal
    1 Cup Light Soy Milk, or skimmed milk
    teaspoon of almond essence

Stir some more. Then place in a greased loaf tin. (I cover the inside with baking paper)
Bake for 40 minutes then check the colour and if the top springs back when pressed.
Set on a rack to cool.

NIP



Compare the low fat level
of this cake to a commercial one.

Note nutrition was calculated
using skim milk.



Traffic light Rice


Traffic Light Rice
An easy meal can be made with meat simmered in a jar of sauce served with rice but you may like to add some vegetables so give this a go.
A couple of suitable sauces are shown in my over 120 section.

Cup of each of the following.
Rice
Chopped carrot
Frozen corn
Frozen peas

Add the carrots to 2 L of cold water, bring to boil
add rice boil 5 minutes
add corn and peas and continue to boil until rice is cooked.
serves 2


Baked Wholemeal pasta with"Spinach" & Tomato.

For a printable version (pdf) click here
Spinach meal

250g (dry weight) Wholemeal Pasta Spirals cooked in unsalted water ( San Remo is readily available at Coles & Woolworths)
1 Tablespoon Olive Oil
3 chopped Medium Onions
8 Cloves of garlic chopped
500g Spinach Pulled from the stalks ( Big bunch of Silver beet or Frozen spinach)
Cup Canola oil
3 tablespoons Wholemeal Flour
800g Tinned chopped Tomatoes (with sodium less than 25mg/100g)
2 Teaspoons Dried basil
1 Teaspoon Salt Skip Vegetable Stock Powder (see below)
Teaspoon Black pepper
1 Teaspoon Savoury Yeast Flakes (Lotus)
Crumbs and sprinkled yeast flakes to finish.

Fry the onion and garlic in a tablespoon of olive oil, add the spinach (green parts only) and cook with a lid on untill well wilted.
Chop it about with a spatula while cooking.
Mix the Canola oil and flour in a pot and heat until bubbling and cook for 2 minutes.
Add the tomatoes, basil, pepper, yeast flakes and vegetable stock powder and cook until thickened and the tomatoes soften.
Add  of the sauce to a large deep casserole dish then cooked pasta and spinach continue layers ending with sauce.
Top with more yeast flakes a sprinkling of crumbs, some fresh ground black pepper and spray with cooking spray.
Bake at 180C for half an hour.
Makes 4 serves as a complete meal.

Spinach ingredients

Note:-
The bunches of "Spinach" you often see with white stalks with a shape similar to celery are Silver Beet (Swiss Chard) which is quite salty with 195mg/100g of sodium. The sodium level of the finished meal using silver beet is still only 68mg/100g. If English spinach (30mg/100g ) is used the result is 27mg/100g. The teaspoon of salt Skip stock powder used adds 113mg of sodium to the recipe and contributes 6mg/100g to the result. Frozen spinach (English has less sodium than NZ) can be used but drain it after thawing.

Parmesan cheese would normally be used in a recipe of this type. It is very salty but can be used sparingly as a total of 3 teaspoons would only add 7mg/100g to the finished dish. you can lash out with Lotus Savory Yeast Flakes as 3 teaspoons only adds about 0.12mg/100g. I have given enough information for you to design your own dish. If you like parmesan then balance the extra sodium in it by using English spinach. With English spinach you may also get away with "normal" or salt reduced stock powder. If you want the lowest sodium meal use English spinach, salt Skip stock powder and Savory yeast flakes.

Yeast Pancakes

Yeast Pancakes
Very low sodium and fluffy without egg or baking powder.

1 Cup Wholemeal flour.
Cup Plain Flour.
2 teaspoons Brown sugar.
2 teaspoons granulated yeast.
1 cup tepid water. 

Mix the dry ingredients then add the water and mix well to form a sticky mass. Cover and let rise for an hour then leave overnight in the refrigerator.

Add a cup of cold milk (skimmed if you like). Keeping everything cold preserves the gas in the mix.

Using a poiato masher work the milk into the batter until somewhat smooth but do not over work it if you want fluffy pancakes.
Cook in a hot greased pan and serve with your choice of topping.
If using maple syrup the real stuff or Steves has almost no sodium.




Bronze Aussies

Biscuits Bronze Aussies
This is my modification of the classic Anzac Biscuit recipe with much less saturated fat.
Oil & water replaces butter (7g/100g compared to 54g/100g).
Wheat germ and coconut essence replaces desiccated coconut (1g/100g compared to 60g/100g).
Wholemeal flour replaces white for better nutrition. 

In a bowl place
1 cup quick cooking oats
3/4 cup wheat germ
1 cup wholemeal flour
3/4 cup of sugar

Stir the dry ingredients then in a another bowl whisk
1 egg (can be deleted see below)
4 tablespoons of a light tasting oil (I use canola)
2 Tablespoons water
1 tablespoon of golden syrup (perhaps honey)
2 teaspoons of coconut essence 


Add the liquid to the dry ingredients and mix well.
Form walnut sized balls in your hand and flatten out onto baking paper on a
cookie tray. Bake in preheated 150C oven for 40 minutes. They will be
slightly brown and a little still soft when cooked. Remove and cool on the sheet.
Turn over when they are firmed up but still warm to dry the bottoms.

They are relatively soft and sweet and should be a nice bronze colour.
For minimum saturated fat delete the egg and add 3 extra tablespoons of water.
When made without the egg Fat is 16g/100g and Saturated fat 1.8g/100g. Sodium 6mg/100g
I like to substitute almond essence for a rich taste.  


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To Be continued.