Posts Tagged ‘low-sodium recipe’


Posted on September 21, 2016 - by

Blueberry Zucchini Bread #recipe

 

John has batting practice

We’ve had a zucchini extravaganza in our garden this summer. As my friend Gina says, tis the season where people lock their garage doors and car doors to prevent gardeners from leaving baseball bat-sized zukes on the premises…

But in case this happens to you, here’s a yummy recipe for zucchini/blueberry bread.

Ingredients

3 large eggs
½ cup unsweetened applesauce
½ cup butter
1 Tbsp vanilla extract
½ cups granulated white sugar
1 cup brown sugar
2 cups shredded zucchini, squeezed with a paper towel
3 cups all-purpose flour
1 Tbsp ground cinnamon
1 tsp no sodium baking powder
1/2 tsp  no sodium baking soda
2 cups fresh blueberries

Preheat oven to 350 degrees F.  Oil two 8×4 inch loaf pans.
In a large bowl, whisk together the eggs, applesauce, vanilla, sugar and zucchini.

In a food processor, whisk together the flour, sugar, cinnamon, baking powder, and baking soda. Cut in the butter.

Mix a tablespoon of the flour mixture into the blueberries.
Add the dry ingredients to the wet ingredients and stir gently. Carefully stir in the floured blueberries.

Divide the batter between the two prepared pans. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean. Cool for at least 20 minutes, then turn out bread onto wire racks until it has cooled completely.

Lucy Burdette writes the Key West food critic mysteries. Are you all caught up? Hope you have plenty of time to read this fall… and then for all the latest news, follow Lucy on:

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Posted on January 3, 2016 - by

Resolution: Changes in Attitude

First of all, Happy New Year! I’m grateful for each one of you readers. And now, in the first week of the new year, I thought I’d share my resolution…

John by our post

In Key West we have been assigned a horrible parking space. (I know, first world problem, but hear me out.) The driver must back in, with only about 6 inches of clearance between the car mirrors and two enormous concrete pillars on either side. I confess that I have avoided driving just because of this parking problem. But a couple of
weeks ago, I watched John as he swung gracefully out toward the opposite cars, and then glided backwards into our slot.

“You consider this a challenge, don’t you?” I asked in an accusatory voice.

He grinned and agreed that he did. And right then I decided since I have no other options, I might as well try to take that approach too.

Set that story aside for a minute.

In September, I was diagnosed with a disease called Meniere’s. The experts seem to think it involves too much fluid in the inner ear, resulting in vertigo, nausea, and tinnitus along with some deafness, among other symptoms. Though it could be a virus or any number of other possibilities. It’s not life-threatening, but it is life changing. For example, it’s important to reduce stress. (As one of my “spin” buddies said, I actually didn’t feel like I was that stressed until I got Meniere’s and uncontrollable vertigo!!!!!”)

There’s no cure at this point, since no one has a good grip on what actually causes it. But the main treatment is a low sodium diet, a diuretic, and staying away from caffeine, chocolate, alcohol, and salt. (Maybe you heard the screams as this was explained to me last fall.) And using a list of drugs to help manage the dizzy episodes when they recur. (Which they do.)

Lucy in 2013

This has been a hard adjustment, as I’m used to feeling healthy. And I love food. I write about food, I talk about food, I get enormous pleasure from cooking and eating good food. I identify as a foodie. I boast that my maiden name “Isleib” means “is stomach” in German. So while I’m trying to do what I was told would help, I’ve done it with a lot of grumbling.

I’m no Pollyanna. I do have days when I feel lousy and tell my hub that maybe it’s time to push me out into the harbor in an old leaky boat.

“But wait,” I say, “I’d better take the old cat with me–he’d be too much for you. You guys don’t really connect.”

“And Tonka will want to go with you, no matter what the circumstances,” says John. “And you aren’t leaving me behind!”

And then we laugh like crazy imagining the Coast Guard or the Navy Seal divers coming to scoop the four of us out of the harbor. And I start poring over the No-Salt cookbooks again.

This is where the story of the parking space comes in. Somehow this year I am going to try to adjust my attitude about having this bizarre chronic disease, and about eating. No salt? No problem.
And that is my resolution, a change in how I view this condition, from yawping and yammering to acceptance.

How about you readers? Are you facing any big challenges this year? Or do you have tips to share about surviving one in your past?

Lucy Burdette writes the Key West food critic mysteries. KILLER TAKEOUT, coming in April, is available for pre-order now.


Posted on December 20, 2015 - by

Yummy Vegetable Gratin

This recipe was tweaked from one filed by Martha Rose Shulman in the New York Times. I made her version and then revised for my second attempt, which we modestly judged delicious. The recipe is quite flexible and can absorb about any vegetables you have lying around. You’ll notice that I added no salt, though of course some of the ingredients have sodium naturally occurring. We did not miss it! And I’m very, very fussy! I’ll list the approximate sodium content at the end for those interested. (And I have to watch sodium these days…)

For this version I used the following ingredients:

Two ears corn, kernels stripped off the cob, or frozen, 1 cup
2 to 3 cups fresh spinach
Half a green pepper diced
One small onion diced
4 to 5 okra pods, chopped
1 tablespoon fresh dill
1 tablespoon fresh basil
3 eggs
Half cup milk
2 to 3 ounces lower salt Swiss cheese
1 ounce Parmesan, grated

Preheat the oven to 350 and grease an 8 x 8″ pan well.
Sauté the onions, peppers, okra, and chopped spinach until the vegetables are tender but not overcooked. Mix in corn, dill, and basil.

In a bowl, beat the eggs and milk together. Then stir in the vegetables and the grated Swiss cheese. Scrape this mixture into the prepared pan and top with Parmesan cheese.

Bake for 30 to 40 minutes until sides and top are starting to brown. Let the dish sit for 10 minutes before serving with a green vegetable and salad.

(Now for the sodium count: Eggs, 62 mg per one medium egg. Spinach, 24 mg per one cup. Low sodium Swiss cheese, 4 mg per ounce. Shredded Parmesan, 85 mg per one Tbsp. Fresh okra, 411 mg per one cup-wow! One ear of corn, 262 mg. Half cup 1% milk, 53 mg.)

KILLER TAKEOUT is coming next April, but available for pre-order today!

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