The No Salt, No Fat, No Sugar Journal
Creating healthier food choices
Edamame is a favorite snack or meal side dish of mine. So I was intrigued on a recent Costco trip to see a free sampling being offered for edamame spaghetti.
The sampled variety was made simply by boiling it, with a bit of cheese and possibly olive oil on it. I found it tasty and not sticky or stiff to the palate. I tried it several times and then bought a box if it, something I rarely do after sampling products for free. Continue reading “Edamame pasta? I sampled and liked it”
I apparently missed salt awareness week, catching up with this post.
We all know that too much salt isn’t good for us for many reasons. Here’s a quick chart of suitable substitutes to help you chuck the habit, without losing the taste!
I’ve been trying to cut my sodium intake most of my adult life because of chronic high blood pressure, and a near-fatal clogged artery in 2012 that almost ended my life. But it wasn’t until my 2012 angioplasty that I really discovered how much salt is hidden in everything we eat in America, everything that’s processed or made at a restaurant, that is.
So I’ve started this blog to share my findings of ingredients, and restaurants, that offer low-salt alternatives. and I’m always looking for resources to help me cut salt. Continue reading “Here’s a resource to help you reduce sodium intake”
I’ve written about my quest to find local food stores that sell Mrs. Dash salt-free marinades, the ingredient I now use probably more than any other in my no-salt, no-fat, no-sugar quest. My wife and I have been making special treks to Sunset Foods in the northern suburbs of Chicago to buy them.
But I was recently pleasantly surprised to see them on the shelf at a Food 4 Less store where I live in Evanston, just north of Chicago. Food 4 Less is a discount chain owned by supermarket giant Kroger. It carries many Kroger store brands including some of its new organic line. But it’s also set up like a warehouse store, which means smaller selections in each product category but lower prices for what it does stock. Continue reading “Ingredient alert: Mrs Dash salt-free marinades now at Food 4 Less”
If you’re a regular movie goer like I am, chances are you have bought snacks at the theater to munch while you watch. My wife and I were big popcorn eaters before my angioplasty. I joke now that popcorn oil is likely what clogged one of my arteries 80% closed.
So obviously, popcorn, candy and other movie staples are out for me now. I splurge with a diet Coke when we go now, but have taken to bringing my own snacks instead. Most movies forbid bringing in outside food, I should warn you.
I haven’t been caught yet but if and when I am, I plan to say there are no healthy choices for me at their food counter just to get an on-the-record reaction. Continue reading “Healthy movie snacks? Bring your own, here are some options”
We’ve just expanded our no salt, sugar, no fat recipe page to make it easier for you to plan your meals and to cook for occasions but many other sites also can supply you with recipe ideas.
To make those other sites easy to find, we’ve done searches for you and listed the results on our new recipe sites page. We’ve listed sites by the search terms used to find them, so you can easily scan for what you need, be it low fat, low sugar sites or low fat, low salt sites or any combination of the evil three of fat, salt and sugar.
One caveat, we can’t attest about whether the recipes on these other sites taste good or not. We’ve tried everything on our recipe page and endorse it. A lot of other sites have recipes I would never eat. But your tastes are likely to be different, so search around, and let what you find that you enjoy.
Bon appetit!
John
Rather than a whole chicken, I’d use chicken breasts to cut the fat. Also, poultry seasoning likely has a lot of salt, so unless I knew it did not, I would leave it out. Always check the salt content of any chicken stock, even some so-called low sodium ones are relatively high in salt. Compare brands and find the one with the least salt.
The Italian dishes of my youth were loaded with high-fat, high-salt cheeses. So much for my Mediterranean diet since my angioplasty in 2012. I’ve been redoing Italian recipes in recent years to get out the fat and salt in most cheeses.
My eggplant parmesan recipe calls for low-salt panko breadcrumbs to bread slices of eggplant which have been coated in an egg-white wash.
Use a salt-free tomato sauce (I make my own but you can buy prepared ones like the Trader Joe’s variety I reviewed here).
Next add fat-free shredded mozzarella. I build mine like a lasagna, putting tomato sauce in the bottom of an oven-safe baking dish first, then a layer of eggplant slices, then more tomato sauce, then more eggplant until the top layer of sauce and then mozzarella. If you’re less worried about the salt in the cheese than I am, add more as layers while you built. Continue reading “Low-fat, low-salt eggplant parmasan”
Some salt substitute techniques. I make my tomato sauce without salt and really never miss it, I compensate with garlic.
My other Mom:
It’s funny to me that one of the few food memories that I have of my Italian Grandmother is her spaghetti sauce recipe that she made the family when I was little. The thing about it that really stood out to me is that it didn’t taste right to me. Everything to my young mind seemed to be there, tomato sauce, meat, pasta, cheese…but it just tasted mostly bland. What I didn’t know at the time and was informed of several years later is that Grandma had high blood pressure and was on a salt restricted diet so she cooked the food that she could eat, therefore bland to the rest of us. Knowing the tricks that I know now I believe that I could’ve salvaged that spaghetti sauce and many other dishes with little cheffy tricks that aren’t salt.
The way that salt is interpreted by…
View original post 261 more words
I can’t stand cauliflower, but I’m thinking this would taste good with just the broccoli, will have to try it.
January 25, 2015
Good morning everyone!
As part of my continuation of my last blog post about healthy eating, I’m going to keep going and post some more recipes, hopefully some that will help you put together your own healthy eating plan. Along with high quality, low-fat protein sources (one of my main focuses at every meal, as of now), you need some good veggies that are low carb and high in nutrients to help fill up the plate.
While salad (without the heavy dressing, croutons and cheese) is always a good choice to get lots of veggies and volume to fill you up, especially during the winter, I want warm food, comfort food, not usually healthy food. Time to get creative and start roasting!
Lucky for me, I grew up eating broccoli with dinner almost every night (for a while it was one of the few green vegetables I…
View original post 260 more words
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The No Salt, No Fat, No Sugar Journal 