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Wednesday, June 19, 2013

Roasted Corn and Pepper Soup

This is a great recipe when the garden is overflowing.

: Roasted Corn and Pepper Soup images

Minutes to Prepare: 15
Minutes to Cook: 30
Number of Servings: 8

Ingredients

4 ears yellow corn, shucked

3 bell peppers, (red, orange or yellow)
OR
1 jar roasted peppers packed in water

5 Roma tomatoes, peeled, de-seeded and chopped
OR
1 1/2 cups of diced tomatoes, drained

1 T olive oil
1 large white or yellow onion, finely diced
pinch red pepper
1/4 t cumin, ground
1/2 t dried thyme
1/4 t black pepper
16 oz vegetable broth, low sodium
1 T chives, chopped (optional)

Tips

Any leftover soup can be used as a sauce to bake boneless chicken breasts.

Directions

Roast the corn and peppers over a grill set on medium heat or in a 400 degree oven until the kernels just start to brown and the skin of the peppers starts to char. Place the peppers in a paper bag or in a bowl covered with a kitchen towel. Allow the peppers to steam for 10 minutes. While the peppers are steaming, allow the corn to cool to the touch. Using a knife and slicing away from you, remove the kernels from the cob. Remove the charred skin from the peppers and chop them.
Heat a large stock pot or saucepan over moderate heat. Add oil and once hot, add onions. Cook onions for 3-4 minutes. Add remaining vegetables and spices. Cook for 2-3 minutes. Slowly add stock and simmer for 20 minutes. Puree the soup with an immersion blender or in food processor.

Make eight one-cup servings.

Nutritional Info
Servings Per Recipe: 8
Amount Per Serving
Calories: 77.3
Total Fat: 0.8 g
Cholesterol: 0.0 mg
Sodium: 42.5 mg
Total Carbs: 17.3 g
Dietary Fiber: 3.3 g
Protein: 2.7 g

BBQ Chicken Burgers

What a treat these burgers are! I love how the tangy flavor of the sauce and the peppery notes of the greens play off the savory burger.

: BBQ Chicken Burgers images

Minutes to Prepare: 10
Minutes to Cook: 14
Number of Servings: 4

Ingredients

16 ounces extra lean ground chicken breast
1 egg white
2 tablespoons chopped parsley
4 green onions, chopped (greens and whites)
1/4 cup whole-wheat breadcrumbs
2 teaspoons BBQ spice rub (we like Chef Meg's Low-Sodium Barbecue Rub*)
2 tablespoons low-sodium BBQ sauce (try Chef Meg's Sweet and Spicy Barbecue Sauce*)
2 tablespoons plain low-fat yogurt
2 cups arugula, chopped
4 whole-wheat sandwich thins or buns

Tips

Because white meat has almost no fat, chicken burgers are often dry, crumbly and bland. I added egg whites to bind the burgers, breadcrumbs to add texture and soak up any extra moisture, and parsley, green onions and spices to add flavor.

If you want to cut sodium, use homemade or low-sodium bread.

Directions

Place the ground chicken, egg white, breadcrumbs, parsley, green onions, and spices in a mixing bowl. Gently knead to combine. Form into four burgers.

Preheat a nonstick skillet or cast iron pan. Spray with nonstick cooking spray. Grill burgers 12-14 minutes, turning halfway through cooking, or until the internal temperature reaches 180 degrees Fahrenheit.

Combine yogurt with the barbecue sauce, then toss the greens in the sauce. Place a burger on a sandwich thin and top with the greens.

Makes 4 burgers with 1/2 cup greens per burger.

Nutritional Info:
Servings Per Recipe: 4
Amount Per Serving
Calories: 262.4
Total Fat: 4.2 g
Cholesterol: 79.7 mg
Sodium: 259.9 mg
Total Carbs: 28.5 g
Dietary Fiber: 6.5 g
Protein: 41.0 g

Panzanella (Bread and Tomato Salad) Recipe

Panzanella is an Italian salad that can be found on trendy bistro menus in the hot summer months. This salad was invented when times were tough, as a way to use up stale bread.

: Panzanella (Bread and Tomato Salad) images

Minutes to Prepare: 10
Number of Servings: 6

Ingredients

2 cups whole-grain bakery-style bread, cut into 1/2 inch cubes
1/2 cup red onion, diced
4-5 tomatoes, diced
1 cucumber, peeled and diced
2 garlic cloves, chopped
1/2 teaspoon black pepper
1 tablespoon capers, drained and rinsed
1/4 cup parsley, chopped
1/4 cup fresh basil, chopped, or 2 tablespoons thyme, fresh
1/2 head Romaine lettuce (about 3 cups), torn into bite-size pieces,
1/2 cup feta cheese, crumbled
2 teaspoons Dijon mustard
2 tablespoons red or rice wine vinegar
3 tablespoons olive oil

Tips

Essentially, you make a salad--traditionally with plenty of fresh tomatoes--toss it with a vinaigrette, then add cubed stale or toasted bread just before serving.

You can toast up a day-old baguette or fresh bread, depending on what you have in the kitchen.

The bread soaks up all the delicious juice from the tomatoes and the tangy vinaigrette. The rest of the summer-fresh vegetables add crunch and freshness.

NOTE: If you're watching your sodium intake, reduce the amount of feta or omit it.

Rub a garlic clove on the bread after toasting for instant, healthier croutons.

Directions

Preheat the oven to 375 degrees.

Spread the cubed bread on a sheet pan and bake, shaking the pan every 5 minutes until bread turns a golden brown. Remove from the oven to cool.

Combine all the salad ingredients except for the cheese in a large mixing bowl.

Place the mustard and vinegar in a small bowl, then slowly whisk in the oil to emulsify the dressing. Pour the mixture over the salad. Cover and set aside for 10-15 minutes.

About 10 minutes before serving, add the bread and cheese to the salad and toss well to combine.

Makes 6 two-cup servings.

Nutritional Info:
Servings Per Recipe: 6
Amount Per Serving
Calories: 224.3
Total Fat: 10.2 g
Cholesterol: 11.1 mg
Sodium: 400.7 mg
Total Carbs: 26.5 g
Dietary Fiber: 2.6 g
Protein: 6.6 g

Strawberry Banana Smoothie

: Strawberry Banana Smoothie images

Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

Ingredients:

1 cup nonfat vanilla yogurt
1/2 cup frozen strawberries
1/2 cup orange juice or skim milk
1 banana, sliced

Instructions:

Place all ingredients in a blender and blend until smooth.

Makes 2 servings.

Calories per Ingredient:
Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Strawberry Banana Smoothie

90 calories of Trader Joe's Vanilla Nonfat Yogurt, (0.50 serving)

53 calories of Banana, fresh, (0.50 medium (7" to 7-7/8" long))

52 calories of Strawberries, frozen, unsweetened, (1 cup, unthawed)

27 calories of Orange Juice, (0.25 cup)

Nutrition Facts:

Serving Size: 1 serving
Amount Per Serving

Calories 221.3

Total Fat 0.6 g

Saturated Fat 0.1 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.1 g

Cholesterol 0.0 mg

Sodium 4.2 mg

Potassium 572.4 mg

Total Carbohydrate 33.7 g

Dietary Fiber 4.7 g

Sugars 6.8 g

Protein 1.7 g

Vitamin A 3.3 %

Vitamin B-12 0.0 %

Vitamin B-6 20.8 %

Vitamin C 145.4 %

Vitamin D 0.0 %

Vitamin E 3.4 %

Calcium 3.4 %

Copper 7.9 %

Folate 11.9 %

Iron 7.8 %

Magnesium 10.1 %

Manganese 26.7 %

Niacin 5.9 %

Pantothenic Acid 4.3 %

Phosphorus 3.8 %

Riboflavin 7.4 %

Selenium 2.5 %

Thiamin 8.3 %

Zinc 2.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Pasta

Pasta - Foods That Are Healthier Than You Think

: Pasta images

Pasta is often made out to be a dietary villain by those trying to avoid carbs and gluten, but it can actually be pretty healthy, says Rania Batayneh, a certified nutritionist and author of the upcoming book, The 1:1:1 Diet. Pasta is not only high in folic acid but also naturally low in fat (unlike unhealthy reduced-fat packaged foods). And pasta’s glycemic index, or GI, (a way of measuring short-term changes in blood sugar after a meal) is only 41. That number is similar to pears, lower than many types of bread and much lower than glucose, which ranks 100, Batayneh says.

Sunday, June 16, 2013

Low Sodium Diet Foods List

Low sodium foods are abundant and many are natural, organic, and can be easily found. They can be found in every food group and there are many different possibilities for a low sodium meal.

: LOW SODIUM DIET FOODS LIST images

BREADS, CEREALS, RICE AND PASTA
Most rice and pastas are very low in sodium. Compare labels to find products with less salt and don’t add salt when cooking. The following are also all viable low-sodium food items:
• Whole grain bread
• Granola
• Puffed rice
• Rolled oats
• Shredded wheats
• Unsalted popcorn
• Bread, bagels, English muffins, crackers, or bread sticks without salted tops.

FRUITS
Any kind of fruit or fruit juice (fresh, frozen, or canned) is low in sodium if it does not contain sauces. Fruits particularly low in sodium include:
• Apples
• Bananas
• Blackberries
• Cherries
• Peaches
• Pears
• Raspberries
• Watermelons

: LOW SODIUM DIET FOODS LIST images 2 - Fruit and Vegetables

VEGETABLES
As with fruits, all fresh vegetables are low in sodium. Vegetables may also be frozen of canned if, like fruits, they do not contain sauces.
• Broccoli
• Cabbage
• Cauliflower
• Chickpeas
• Cucumber
• Green peppers
• Lima beans
• Sweet potatoes

PROTEIN
Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.
• 6 ounces daily of any fresh or frozen beef, veal, lamb, pork, poultry, and fish without salt or sodium in the preparation and without skin.
• Low sodium, water packed tuna or salmon
• Eggs and egg substitutes
• Unsalted nuts and seeds
• Low sodium nut butter

FATS
• Olive oil and other cooking oils
• Low sodium mayonnaise
• Unsalted butter or margarine
• Low sodium salad dressings

DAIRY
Milk is a healthy dairy product that contains virtually no sodium. Choose fat free or low-fat milk and yogurt more often than cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.
• Low sodium cottage cheese
• Fat free or low fat yogurt
• Skim or 1% milk
• Soy-based drinks with added calcium
• Cream
• Non-dairy creamers
• Sour cream
• Ice cream

CONDIMENTS AND EXTRASChoose condiments that are low in sodium or have no sodium at all, and try seasonings instead of salt to flavor food.
• Spices and herbs without sodium or salt
• Vinegar
• Lemon
• Fresh horseradish or prepared without salt
• Baking soda and powder
• Cream of tartar
• Mustard
• Tabasco sauce or low sodium chili sauces
• Mrs. Dash and other sodium-free seasonings
• Yeast
• Jams and jellies
• Low sodium ketchup
• Low sodium tomato sauces and vegetable juices without salt or sodium added

: LOW SODIUM DIET FOODS LIST images 1 - HIGH SODIUM FOODS TO AVOID

HIGH SODIUM FOODS TO AVOID
• Buttermilk, malted milk, chocolate milk
• Bacon (all types), sausages or hot dogs, all lunch meats unless low sodium
• Breaded meats (such as chicken parmesan)
• Meats koshered by salting
• Canned or frozen vegetables if processed with salt
• Anchovies and other smoked fish; caviar
• Anything pickled (such as sauerkraut, pickles); olives

EAT LESS SODIUM:QUICK TIPS

1. Know your sodium limit

Healthy adults need to limit their sodium intake to no more than 2,300 mg per day (about 1 teaspoon of salt)
Some people, including children and those with high blood pressure, need to keep their sodium intake even lower (no more than 1,500 mg per day). Ask your doctor how much sodium is okay for you.
If you need to make changes, slowly reduce the amount of sodium in your foods and your taste for salt will change with time.

2. Check the label

Use the Nutrition Facts Label to check the sodium in packaged foods. Try to choose products with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.
Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

3. Shop for low sodium foods

Load up on vegetables, fruits, beans, and peas, which are naturally low in sodium. Fresh, frozen, and dried options are all good choices.
When you buy canned fruit, look for options packed in 100% juice or water.
When you buy canned vegetables and beans, choose ones with labels that say “low sodium,” “reduced sodium,” or “no salt added.”
Compare the sodium in foods like bread, soup, and frozen meals. Choose the ones with less sodium.
Limit processed foods, especially foods that are salted, smoked, or cured, like hot dogs, bacon, and deli meats.

4. Prepare your meals with less sodium

If you buy canned foods (like vegetables, beans, or fish), choose low sodium varieties.
If you use canned foods that aren’t low sodium, rinse them before eating to wash away some of the salt.
Use unsalted butter or soft margarine.
Don’t add salt to the water when you cook pasta or rice.
Try different herbs and spices to flavor yourfood instead of salt.

5. Add more potassium to your diet