New American Diabetes Association book provides hundreds of meal possibilities

Cookbooks tend to become shelf clutter because most make it difficult to plan a week’s or even a full day’s worth of meals. One of the reasons I like the new American Diabetes Association cookbook, called Complete Month of Meals Collection is because of how it’s put together — recipe cards are held in a spiral binder and stacked for each meal of the day.

So you can flip through breakfast, lunch and dinner recipes and plan your day, or week if you want, making shopping easier and cutting down on food waste in the process.

The recipe cards are easy to understand, clearly listing ingredients on the front side and nutrition info for each dish on the back.

While the recipes are formulated with diabetics in mind, I found they generally did pretty well on holding down salt content too. Continue reading “New American Diabetes Association book provides hundreds of meal possibilities”

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Big Game low-salt, low-fat, low-sugar menu options

Holidays and special events like the upcoming Super Bowl LII (or the big game as most marketers’ now call it because they can’t use the term Super Bowl) often are the most difficult times to stay on your preferred eating plan, be it low-salt, low-fat and/or low-sugar. I’ve written a lot about this over the years here, trying to create alternatives you can enjoy.

My low-fat, low-salt manicotti, One of these has 128 calories, 1.8 grams of fat and 70 mgs of sodium. I eat five at a time

My first post about Super Bowl eating dates back to 2013,  shortly  after I started the blog, and it looked at items I bought, like no-salt potato chips and low-fat cookies.

But in subsequent years, I started making my own treats, like my home-made, no-salt, no-fat potato chips.

I also suggested a great entrée like swordfish steaks. That will dazzle and surprise your guests for sure.

As always though, my go-to Super Bowl entrée is whole wheat stuffed manicotti, using fat-free ricotta and fat-free mozzarella. I was just speaking with a group fo heart patients about eating when one mentioned to me how the thinking about fat being evil is being turned upside down these days.  Continue reading “Big Game low-salt, low-fat, low-sugar menu options”

First Look: Innit recipe app has lots of easy-to-follow instructions

The creators of the new Innit recipe and cooking app recently asked me to review it. I’m getting some thank-you items in return (a shopping bag, T-shirt and spatula so far, just thought you should know. That’s not enough to really change what I’m about to say one way or another). The app is free, you can download it by clicking here.

My first impression is Innit is suited to people who don’t like to cook or who have never cooked. Its step-by-step videos, some as basic as how to boil water, can take the novice past any jitters about cooking so they can prepare their own meals rather than relying on take-out every night.

Innit_homescreen
Innit’s_homescreen

The app even provides a shopping list for each dish and can talk to smart appliances  (I don’t have a smart oven, so I can’t test that out).

The app also tells you how long it will take to prepare your meal, giving you an end-time. I’m sure type A people will strive to beat that to show just how good they are.

I was able to find 10 possible recipes. The app’s website says you can personalize recipes to take into account allergies, etc. I haven’t found how to do that yet. I’d like to customize the recipes available to take out fat, salt and sugar, my three evil foods.

One salmon teriyaki recipe,for example, has 3,560 mgs of salt, two days supply for me. I’d substitute Mrs. Dash salt-free teriyaki sauce to cut that considerably. I’ll let you know in a subsequent post if I can find a way to do that.

To find nutritional info for each recipe,you tap on the calorie count to reach the nutrition info screen. Continue reading “First Look: Innit recipe app has lots of easy-to-follow instructions”

Top 10 No Salt, No Fat, No Sugar recipes for 2017

It’s top 10 year-in-review list time again and we’ll join the trend by writing about our Top 10 Most Viewed No Salt, No Fat, No Sugar Recipes for 2017. Our No Salt, No Fat, No Sugar Recipe Page, featuring scores of recipes we’ve found and/or tried ourselves, was far and away the most viewed thing on our site in 2017, drawing 14,101 views.

Baked mostaccioli, gotta love it, and it’s low salt and low fat.

But I wanted to drill down a little deeper to see which recipes on the page visitors were clicking on most. The results :

  1. Clean Eating Crock Pot Chicken: tried it, loved it.  Unfortunately the source blog for this disappeared, so you’ll have to wing it from the pictures I posted.
  2. Low-sodium Thanksgiving stuffing: here’s how to make it. The secret’s in the bread you start with; you can find sodium-free bread!
  3. Simple can be delicious, try this no-salt chicken recipe.  It’s called Sheet Pan Chicken with Roasted Baby Potatoes.
  4. 5 low-sodium meals to consider. This links to five recipes on Cafemom.com and thankfully those are still there for you to try.
  5. A Chinese food recipe that actually works as low-sodium? This is a broccoli beef stir-fry recipe form the American Heart Association.
  6. How to make a low-fat, low-salt turkey meatloaf. I love this recipe and make it at least once a month.
  7. Chicken parmigiana for everyone: here’s a low-salt recipe. The secret, again is in the bread, or breadcrumbs in this case. Go with panko, they are generally much lower in salt than other breadcrumbs.
  8. Ahi tuna on the grill, with a lime twist. How can you not love Ahi tuna?
  9. Low-fat mashed potatoes — here’s how. This time, the secret is in the milk and fat used.
  10. Low-salt, low-fat baked mostaccioli. A holiday favorite for me, it’s a splurge but still a lot lower in fat and salt if you use this recipe.

Happy New Year, and check our recipe page for lots more you can cook up in 2018!!!

 

Christmas Eve — Time for the Feast of the Seven Fishes

Christmas Eve is a traditional night for Italians to make the Feast of the Seven Fishes. I’ve written about it before, but the idea seems to be catching on.

Iron Chef Showdown recently had a battle of the feast of the seven fishes and Bon Appetit magazine ran this piece, A Feast of the Seven Fishes Menu That Won’t Take a Week to Cook.

The first question most people ask is ‘what are the seven fishes?’ That’s up to you, and traditionally was up to whatever was available in the local village. So the Bon Appetit take on it is as valid as any other. As a kid, I remember talk of eel and squid and octopus and the horrible-looking salted cod Italians call baccala. Continue reading “Christmas Eve — Time for the Feast of the Seven Fishes”

12 days of low-salt, low-sugar, low-fat Christmas recipes — low-salt pizza

With Christmas only two days away, this Saturday is likely one of last-minute rushing around and hurried eating for you. So what better meal tonight than some quick pizzas…no, not the store-bought or ordered kind, pizza you make at home to ensure it is low in salt and fat.

The finished pizza, basil added along with a dash olive oil. Bake at 400 for about 12-15 minutes.

I written about different low-salt crust options (crusts are normally loaded with salt). You can buy a pre-made lower-salt crust and use that. Any marked extra-thin are usually lower in salt simply because there’s less crust there to begin with.

Matzo is another option and is generally salt-free. Costco usually sells large boxes of large, round matzo that are perfect for making a pizza.

For the tomato sauce, either make your own, limiting the salt, or buy a salt-free sauce. I’ve used both Trader Joe’s and Hunt’s salt-free sauce in the past, as well as my own. Continue reading “12 days of low-salt, low-sugar, low-fat Christmas recipes — low-salt pizza”

12 days of no-salt, no-sugar Christmas recipes — try a simple scallop dish

We started our 12 days of no-salt, no-fat, no-sugar Christmas meals with a great new chicken recipe I tried recently that includes a strawberry/pineapple salsa. So let’s follow that tonight with a simple but delicious scallop dish.

low salt low fat recipes
My finished scallops, seared brown and delicious.

Scallops can be made simply on the stove-top in hot oil. Add flavorings that you enjoy to spice them up, or have them plain as I do and enjoy the natural flavor.

I’d pair the scallop with a fun side-dish like the roasted carrots with red onions, fennel and mint that I wrote about as a possible thanksgiving side-dish option. It’s a bit more complex and so would be a nice accompaniment to the simple scallops. One simple, one complex makes a nice combination for your taste buds.