Rosemary roasted salmon — another one-pan dinner option

One-pan dinners have become a thing during Covid as people who never cooked before look for simple recipes to make at home. I wrote about one salmon one-pan recently and here’s another from EatingWell.com, rosemary roasted salmon.

Rosemary roasted salmon. All made in one pan.

It includes salmon, asparagus and potatoes, all roasted together in one sheet pan. The sodium per portion, 711 mgs, seems a little high. I’d leave the salt out of the recipe. One teaspoon of salt has 2,325 mgs of sodium, much more than one day’s worth for anyone monitoring their salt intake.

The recipe and prep details, along with nutrition information:

Continue reading “Rosemary roasted salmon — another one-pan dinner option”

No Salt, No Fat, No Sugar Journal sets record with more than 80,000 views in 2021

Our teriyaki taste test is our most popular post.

Our site, the No Salt, No Fat, No Sugar Journal, topped 80,000 views in 2021 for the first time in its nine-year history, easily surpassing its previous one-year high of 65,965 views set in 2017.

The number of visitors to the site in 2021 also was a record at 43,500, surpassing the previous high of 34,800 set in 2020.

“The Pandemic has caused people to cook at home more and they’re looking for healthy recipes,” says Journal Founder and Editor John N. Frank. “Our recipe page was by far the most popular item on our site last year with more than 16,000 views, followed by our home page with 11,100 views”

The most popular individual post was once again “Salt-free teriyaki sauce — a taste test of three varieties.”

“People who have dropped salt are looking for flavor alternatives for their cooking. Salt-free teriyaki sauce is a must for anyone trying to do healthier Asian recipes,” Frank explains.

Frank launched the blog in 2013, not long after his first stent was inserted. HE has since survived a second stent as well. More than 234,000 visitors have come to his blog since its founding, with more than 4445,000 views.

Low-salt turkey leftover idea — make some soup

With Thanksgiving over, I was looking for ideas on how to use all the turkey we had left. I decided to make some soup using low-sodium ingredients and whatever I could find in my refrigerator.

The result was tasty and low-salt, not as easy trick for soup.

My turkey soup creation

I started with two boxes of leftover low-sodium broth, one chicken and one beef, that we had in our refrigerator. I had used the chicken broth to inject into my Thanksgiving turkey to moisten it up from the inside.

Next, I looked in our veggie drawer to see what we had — I found a leek, an onion, some small tomatoes, baby carrots and mushrooms. All were cut up and went into my soup. For seasoning, I used a salt-free Italian spice mixture and pepper. And I took pieces of turkey from our leftover, including a turkey wing with its skin to add some fat content and flavor. I discarded the wing before eating the soup but left other bits of turkey meat in it.

I reduced the veggies a bit in olive oil in my big soup pot before adding the broth and letting it simmer for a few hours to blend and build the flavors.

I loved the result, the mushrooms gave some heft to it all and gave me something to chew so I wasn;t just slupring liquid. The cherry tomatoes were fun to bite into as well, tasting their juices as I squeezed them.

I splurged with a small dinner roll which I dunked in the soup. You could really taste the salt in the roll using it that way.

My apology for not having a more formal recipe, don’t be afraid to experiment yourself, adding whatever you have on hand. Anything you create will be lower in sodium than almost every canned soup out there!

Christmas Gift Idea — The Everything Green Mediterranean Cookbook

Anyone with heart issues, or anyone who wants to eat healthy, should be familiar with the Mediterranean Diet, it consistently comes out on top in comparisons of popular diet trends, as I wrote here. So here’s a great holiday gift idea — The Everything Green Mediterranean Cookbook.

Author Peter Minaki put this together during the Pandemic to help people lose weight and get in shape after all the pandemic pounds they may have gained.

And while the name might lead you to think otherwise, there are fish and chicken recipes in here, just no red meat options. If you love artichokes like I do, you’ll find some interesting recipes for those, along with a variety of other options.

Each of the 200 recipes includes nutrition information so you can gauge salt, fat and sugar content and make ingredient substitutions as you like.

Amazon sells the book for $15.19 new, prices vary across various websites.

Five places to look for Thanksgiving leftover ideas

Are you tired of turkey yet? If, like a lot of us, a week of eating Thanksgiving leftovers is a bit much for you, here are five sites offering creative ways to make those leftovers into something else. Just beware, not all of these are naturally low-salt or low-fat, so adjust recipes accordingly.

Time to eat all those turkeys! Happy Thanksgiving!
What to do with all that leftover turkey? Check these sites.

10 Helpful Sites for Thanksgiving prep & cooking from the No Salt, No Fat, No Sugar Journal

With Thanksgiving 2021 almost here, you’re likely scrambling to get ready like so many of us are. As a service, here are links to 10 stories that might help. The best place to find low-salt, low-fat and low-sugar holiday recipes is still our recipe page, just click here to see it.

Happy No-salt, No-fat, No-sugar Thanksgiving!!!

Enjoy and Happy Thanksgiving. Even in this difficult year, hopefully, you have much to be thankful for.

Continue reading “10 Helpful Sites for Thanksgiving prep & cooking from the No Salt, No Fat, No Sugar Journal”

No Salt, No Fat, No Sugar Journal hits record annual views with two months to go in 2021

This site, the No Salt, No Fat, No Sugar Journal hit a record number of views for a year, 66,881, with two months still remaining in 2021. Its previous annual high was 65,965 views in 2017. The site is on track to smash through 70,000 views by the end of the year.

The site also has had a record number of visitors in 2021 — 36,588 — compared to its previous annual record of 34,756 in 2020.

The site’s most popular feature is its recipe page, which has been updated with Pandemic recipes for families now eating more at home than ever before.

Site founder and editor John N. Frank

“The Pandemic no doubt has sent people,e looking for healthier recipes and healthier ingredients and they are increasingly finding information about that and more on our site,” says John N. Frank, founder of the site which went live in late 2013 as Frank was recovering from his first heart surgery in 2012.

The site has recorded more than 430,000 views since it began with more than 226,000 total visitors. “It’s gratifying and humbling,” says Frank, who began the site after leaving an earlier site he had founded because of differences about its direction with a former writing partner.

“I wanted our site to be about good eating, even with health restrictions, but my old partner wanted to concentrate on medical information. I’m not a doctor, I’m a home cook who wants to find ways to cut fat, salt and sugar in the foods I love to cook, so that’s what I’ve been doing these past eight years here. I’m so happy to have found an audience that wants to do the same.”

Here’s how American eating habits will change post-pandemic

Two-thirds of Americans are re-evaluating their life priorities because of the Pandemic and that spells a change in American eating habits ahead, according to research from British market research firm Mintel.

Mintel’s Jenny Zegler

“In food and drink, US adults say the pandemic caused the most change in where they eat, how they grocery shop and how they approach their diets. Many of these new habits and attitudes will be routine when “the next normal” arrives in the US. Consumers will have more flexible meal needs, a reliance on ecommerce and a proactive approach to health,” writes Jenny Zegler, associate director of food and drink at Mintel.

(A brief disclosure here. I worked at Mintel from 2012 through the end of 2013, heading it’s food and beverage research group. Jenny worked briefly for me before moving on to bigger and better things at Mintel.)

Continue reading “Here’s how American eating habits will change post-pandemic”

5 tips to make your lunch salad more than just lettuce

I eat salad for lunch almost daily. That started back in 2012 when a nutritionist told me lettuce was basically all I could eat because of my heart issues. She tossed out five pages of my favorite foods I’d brought to show her as all too high in salt, fat and sugar.

MY salad ingredients and the final product

Eating salad every day can get boring fast, lettuce is little more than water in a green form, after all. So, over the years, I’ve come up with some ways to make my lunch salad more than just lettuce with olive oil and vinegar.

The chief hacks I use:

Continue reading “5 tips to make your lunch salad more than just lettuce”

Poached salmon that surprised me with its flavor

I normally don’t like poaching proteins, I find it makes them taste a bit water-logged and bland. So I was pleasantly surprised by this poached salmon recipe I found on Tasteofhome.com.

Mt poached salmon with onions.

The recipe is called Chilled Salmon with Cucumber-Dill Sauce and, as the name says, it’s designed to be served chilled, perfect if you want to make it ahead and serve it the next day. The recipe also calls for light sour cream in the sauce, the only kind I use to cut down on my fat consumption.

The ingredients list is long, but its for the salmon and the sauce:

Ingredients
1-1/2 cups water
1 cup white wine or chicken broth
4 green onions, sliced
10 whole peppercorns
4 salmon fillets (5 ounces each)

Dill sauce:
1/2 cup reduced-fat sour cream
1/4 cup chopped peeled cucumber
4-1/2 teaspoons snipped fresh dill or 1-1/2 teaspoons dill weed
2 teaspoons prepared horseradish
1-1/2 teaspoons lemon juice
1/8 teaspoon salt (omit the salt)
1/8 teaspoon pepper

Continue reading “Poached salmon that surprised me with its flavor”

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