Oscar party menu that is low in sugar, fat and salt

Oscar night is a big event in my movie-oriented world and household. So I’m starting to plan my Oscar party menu with a wide array of low-salt, low-fat, low-sugar specialties from my recipe page.

Preparing salmon with Mrs. Dash no-salt marinades.
Preparing salmon with Mrs. Dash no-salt marinades.

Appetizers will be low-fat puff pastry mini-shells filled with low-salt salsa. We’ll also have out cherry tomatoes, celery and home-made, salt free, fat-free potato chips. Continue reading “Oscar party menu that is low in sugar, fat and salt”

No fat no sugar no salt recipes — all new for you

The vast majority of visitors to our site come to view our recipes. So we’re making it easier for you to use.

Recipes are now divided into main courses, side dishes and special occasion meals and dishes.

The moistest chicken breast I've cooked.
The moistest chicken breast I’ve cooked.

Looking for a recipe to grill ahi tuna with a twist of lime? We have it for you.

Wondering what to make for a big family dinner? Take a look at our Christmas and Thanksgiving menus, among others.

Low salt, low fat recipes we’ve tried in the past four months have been added to the page to expand our evolving cookbook for people worried about salt, fat and sugar.

So click here now and enjoy.

Going fishing, day 2: walleye for dinner tonight

Fish is on our 12 days of Christmas menu again tonight, but this time it’s walleye, another Midwest favorite, especially in Wisconsin where I spent my undergrad college years.

My walleye with peppers and onions.
My walleye with peppers and onions.

Walleye may taste fishier than most to some people who are sensitive to such things, but I find it a filling, hearty fish for a cold winter’s night.

My walleye at Heartland made without salt in the crust, hopefully.
My walleye at Heartland made without salt in the crust, hopefully.

Try it with a salt-free honey mustard marinade as I did this past year. And then start thinking about New Year’s Eve which is almost upon us!

Haul in some fish dinners this week; steelhead trout tonight

Time to switch gears and cook up some tasty fish dishes this week after the pasta and other heavier treats of Christmas week just past. so our 12 Days of low-fat, low-salt, low-sugar meals switches into fish mode for this New Year’s week.

Start it in a pan coated with a spray olive oil.
To cook your steelhead, start it in a pan coated with a spray olive oil.

Today’s recipe is for steelhead trout, a variety of the ubiquitous trout (at least in the Midwest) that you can get at many local fish counters.

Steelhead trout served simply with lemon on the side.
Steelhead trout served simply with lemon on the side.

Because of its pink color, steelhead can be confused with salmon but it is trout, so prepare it as such. Fry it up with lemon juice for a tasty dinner main course tonight!

Salmon salad for a lazy Saturday dinner treat

The 12 days of Christmas are speeding by and, at this point, you likely have had your fill of big meals. So why not something light for dinner tonight, like a salad topped with something left over from one of your earlier feasts?

My wonderful salmon salad.
My wonderful salmon salad.

My Saturday suggestion is a salmon salad, a big bowl of spring greens and tomatoes topped off by a piece of salmon that may be left over from your Christmas Eve fish feast. A tilapia fillet also would work as a topping as would chunks of leftover crab or lobster you also may have eaten Christmas Eve.

Today is a day to relax, enjoy the blessing in your life, and have a low-salt, low-fat, low-sugar diner treat.


No-salt, no-sugar recipes for Christmas Eve: it time for lots of fish

Christmas Eve in the Italian-American culture I grew up in was a time for a family feast of seven kinds of fish.

Whether you’re Italian or not, what better thing to make for Christmas Eve if you’re on a no-salt, no-sugar, no-fat, or low of any of those, diet? Fish is low in fat and most are low in salt. If you’ve been reading along, you’ve seen my 12 Days of Christmas recipes lean heavily on fish dishes.

The Crab Pot seafood feast
We had this seafood feast at a restaurant in Seattle, but you can make your own at home for Christmas Eve.

What are the traditional seven fishes? No one answer exists for that, oddly enough. The answer depended on where people live in Italy as they rely on local fish for their Christmas Eve vigil meals. In that way, they were way ahead of the local food movement only now taking hold in the United States.

So see what fish looks good at your supermarket fish counter or local fish store and then use any of the salt-free, low-sugar marinades I’ve written about here.


Try tilapia for the 2nd day of Christmas

The day before Christmas Eve can be more hectic than either Christmas itself or Christmas Eve. Chances are you still have to go to work and then cook for family and visitors when you get home at night. Or, you’re running around doing last-minute shopping, picking up kids home from college and relatives visiting from afar. You don’t have a lot of time to cook.

A simple tilapia dinner
A simple tilapia dinner

So try a simple tilapia dish. Tilapia fillets cook quickly and you can use a variety of no-salt seasoning mixes to add flavor. Click here to see my recipe.

Go with broccoli for a side, make a big salad for everyone too. If you ant get fresh broccoli or don’t have the time to clean it, try frozen instead.

No Sugar, No Salt Recipes for the 12 Days of Christmas

The holidays are upon us and, if you’re on a no-salt, no-fat, no-sugar diet like I am, you’re likely scratching your head about what you’ll cook for all your guests and family that will keep them happy but also will keep you on your eating plan.

Put your worries aside, The No Salt, No Fat, No Sugar Journal present our special 12 days of Christmas recipes, dishes we’ve tried and loved, and written about here, that you can make for large groups, special gatherings or just a special sit-down dinner for you and your closest loved one.

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 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

So simply click the links below and let the cooking, and holiday cheer, begin!

Monday, Dec. 22

How to make a low-fat, low-salt turkey meatloaf

Tuesday, Dec. 23

Can You Ever Make a Quick, Healthy Meal?

Wednesday, Dec. 24, Christmas Eve

What Can Someone on a Restricted Diet Eat on Christmas Eve?

Thursday, Dec. 25, Christmas Day

What Can Someone on a Restricted Diet Eat on Christmas Day?

Recipe: Low-salt, low-fat baked mostaccioli

Friday, Dec. 26

Pizza on a restricted diet — an illustrated how-to guide

Saturday, Dec. 27
Turning leftovers into a treat — a wonderful salmon salad

Sunday, Dec. 28

Rosemary chicken: a nice way to add flavor to chicken breast

Monday, Dec. 29

Steelhead trout: a variation better than the norm?

Tuesday, Dec. 30

Walleye: a tasty fish alternative

Wednesday, Dec. 31, New Year’s Eve

Happy New Year: with no and low salt treats

Thursday, Jan. 1

Extra Lean Beefburgers

Friday. Jan. 2

Chicken Parmesan: a low-fat, low-salt alternative recipe

Farm-to-table restaurants don’t often equal low-salt, low-fat options

Farm-to-table restaurants, or local food restaurants, are gaining popularity across the country these days, especially among millennials looking for alternatives to the highly processed foods they grew up with.

My walleye at Heartland made without salt in the crust, hopefully.
My walleye at Heartland made without salt in the crust, hopefully.

My son, who lives in St. Paul, Minn., is a big believer in the local food movement and so while visiting him recently, we tried a place called Heartland that fits into this new school of fresh, local specialties.

But looking over its menu, I was reminded of our visit to Boltwood in our hometown of Evanston, Ill., another local food restaurant — while this movement promotes local and regional specialties, it isn’t doing any more to cut salt from menu items than are more traditional restaurants. Continue reading “Farm-to-table restaurants don’t often equal low-salt, low-fat options”

Finding low-sodium, low-fat food at Mall of America

Mall of America outside Minneapolis is truly the mother-ship of all enclosed shopping malls in the United States. Large enough to have an amusement park inside it, it dwarfs any similar structures.

Crave...most of the orders coming up were burgers.
The open kitchen at Crave…most of the orders coming up were burgers.

But finding low-sodium, low-fat lunch foods there is a daunting task, much as was finding healthy foods at Orlando’s Universal or Disney World.

We bypassed the usual fast food options and high-salt locations like Bubba Gump Shrimp to try a restaurant that billed itself as “fresh, vibrant American.”

Crave talks the talk about fresh but getting what I wanted required some rearranging of menu items, and an extra charge. I had hoped to get a salmon salad much like one I recently made at home. Continue reading “Finding low-sodium, low-fat food at Mall of America”

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