5 low-sodium meals to consider

Salt has become my sworn enemy because of its impact on my weight and blood pressure, so I’ve been working hard to redo recipes to get the salt out since my 2012 angioplasty. Check my recipe page for some great recipes that have a minimum of salt.

Recently, I saw this headline, 5 Low-Sodium Meals That Won’t Make You Reach for the Salt Shaker and was intrigued, so I check it out on Cafemom.com.

At least two of these actually sound good to me and don;t seem to compensate for the lack of salt by adding fat and/or sugar. I’d try the Alaskan BBQ Salmon and the Mini Turkey Meatballs. Salmon and ground turkey are two of my go-to proteins these days. I would cut the sugar in the salmon however, honey and sugar seem like too much sweetness and too much sugar. Or use a low-sugar, low-salt barbecue sauce like LocalFolks.

The link to the turkey meatballs isn’t working so I can’t examine the ingredients list, but I like the concept. Try adding Italian seasoning and some low-fat parmesan cheese for flavor.

I’d try the Penne With Cherry Tomatoes, Asparagus, and Goat Cheese but would substitute fat-free feta instead of the goat cheese.

John

 

Advertisements
Posted in blood pressure, no-salt, no-sugar, recipes | Tagged , , | Leave a comment

A heart-related discount from Healthy Heart Market

Healthy Heart Market is a good online shopping alternative if you can’t find low- and no-salt offerings in your local supermarkets or food stores here you shop. I’ve written about it’s offerings in the past.ama-heart

But shipping products, especially liquids, can get expensive. So it’s nice when the Market offers discount, such as one that is ending today for 10% off. The promotion is tied in with the American Heart Association’s Go Red Day, which was Feb. 3 and is designed to help promote heart health among women. Continue reading

Posted in blood pressure, food labels, ingredients, no-salt | Tagged , | Leave a comment

Low-salt, Low-fat recipes for Super Bowl

The Big Game is almost upon us, that day when everyone else is eating fried, greasy, salty, fatty snacks. But if you’re on a  low-salt, low-fat, low-sugar diet as I am, my first suggestion would be you host the party so you can control the menu.

These mini cups are low in fat and salt and sugar-free. Fill them with salt-free treats for Super Bowl munching.

These mini cups are low in fat and salt and sugar-free. Fill them with salt-free treats for Super Bowl munching.

If that’s not possible, bring your own food along. Pack up everything from salt-free potato chips to a main dish like swordfish steak.

I’ve written extensively on low-salt, low-fat, low-sugar items you can create for the game, here’s a quick rundown: Continue reading

Posted in binge eating, no-fat, no-salt, no-sugar, recipes | Tagged , | Leave a comment

Simple can be delicious, try this no-salt chicken recipe

Finding new chicken recipes is an obsession of mine that began shortly after my 2012 angiopasty when I cut down on red meat and substituted more chicken and fish meals. So I’m always on the lookout for new chicken recipes.

Sheet Pan Chicken from Cooking Light

Sheet Pan Chicken from Cooking Light

Cooking Light recently sent me an e-newsletter with a top story entitled One-Dish Chicken Recipes, so I immediately dove in to see what it included. Of the three recipes, only one is suitable to become a no salt, no sugar no fat recipe which I’ll eventually list on my recipe page. Continue reading

Posted in no-salt, no-sugar, protein, recipes | Tagged , , | Leave a comment

New guidelines for safer fish consumption, will these be the last?

The Food and Drug Administration and the Environmental Protection Agency recently put out new guidelines regarding fish consumption that includes this handy infographic showing which fish have less mercury (that’s the interpretation of healthy, or best choices, here).

fish-consumption

The chart is aimed especially at pregnant women and parents but we all should be aware of mercury content in the fish we eat. The FDA and others position fish as a healthier alternative to fatty meats, but mercury content is the wild card here that throws a wrench into all of that. Continue reading

Posted in food labels, ingredients, seafood | Tagged | Leave a comment

Costco offers diabetes, heart-healthy shopping guide

Regular readers know I’m a big Costco shopper and usually deconstruct a Costco food court salad once a week for a lunch there after my shopping trip.costo-diabetes-book

You can find healthy items there, but like everywhere else, you need to know what to look for and you need to read labels, especially because products come and go at Costco. I’ve written about that before, click here to read that post.

You can download the booklet at this link: cdiabetesshoppingnov21

It covers the basics, so if you’ve researched food and diabetes or heart issues before you might not need it. but if you;re new to the topics, it’s a good first step.

 

Posted in food labels, ingredients, smart shopping | Tagged , , | Leave a comment

Let’s talk heart attacks for a minute…just a minute

Regular readers of my blog know I began this after having angioplasty to open an 80% blocked artery very close to my heart. Doctors told me I did not have a heart attack but had come very, very close on the day when I felt the pressure on my chest and it seemed like air had stopped reaching my lungs.

A graphic view of angioplasty

A graphic view of angioplasty

So while this blog is about eating no salt, no sugar, no fat recipes and no salt, no sugar, no fat restaurant meals, if you can find them, I continue to watch news about heart disease. Recently two different e-mails came to me listing heart attack triggers, one from AARP and the other from WebMD. Continue reading

Posted in angioplasty | Tagged , , , | Leave a comment

Ready for some 2017 food advice? Here’s what Cooking Light says

My e-mail inbox continues to be flooded with advice on how to eat better in 2017. I’ve written one post about this and here’s another. Cooking Light magazine has an entire guide called “Start Your Year Off Right.”

Ready for healthy eating in 2017? Check my recipe page for no salt, no sugar recipes.

Ready for healthy eating in 2017? Check my recipe page for no salt, no sugar recipes.

Included is a three-day detox regime that I think I would shy away from. Anything that says detox makes assumptions about foods I’m not comfortable making. Continue reading

Posted in ingredients, no-salt, no-sugar | Tagged , , , | Leave a comment

Happy 2017! Here are food trend predictions for the year

A new year always brings with it a bevy of new food predictions. It’s difficult to read anything food-related this week without seeing some prediction or another. I’ll be reviewing some of those here with an eye toward salt, fat and sugar, since most food outlets never do that.

MY matzo pizza...the matzo has no salt, no or sugar in it, a great base for salt-free tomato sauce and fat-free cheese.

My matzo pizza…the matzo has no salt, no or sugar in it, a great base for salt-free tomato sauce and fat-free cheese.

First to focus on, Bon Appetit’s Charcoal, Old-School Pizza, and Every Other Food Trend You’ll See in 2017.

The headline says most of it, old-school pizza is coming back. That means high-fat and high-salt pizza. I’d say skip it in favor of my two low-salt, low-fat pizza recipes, you can find by clicking here and here.

The same article says cauliflower will be the new “It” veggie. I hope not, I can’t stand it. Also, watch for something called nutritional yeast.  Continue reading

Posted in ingredients, recipes | Tagged , | Leave a comment

How You’re Going To Get Used To A Whole Foods Diet

If you’re looking to cut the fats, the salts, and the sugars from your diet, there’s one thing, in particular, you need to cut out of your life wholesale. It means that whatever supermarket you might have used before is likely about to become more than 80% out of bounds.

We’re talking about cutting out processed foods. It can be difficult to make the transition, but there are a few tools that you’re going to need to really make it.salad-791891_960_720

Get disciplined

If you’re getting into a whole foods diet, you have to commit. That means drawing a line in the sand and not allowing yourself any temptation to the dark side.

No, the occasional treat that forays back into the processed foods is not allowed. The science says that a lot of those ‘treats’, like chocolate, cake, and breads only make you hungrier. Meaning it’s even easier to slide back into bad habits. Continue reading

Posted in ingredients | Leave a comment