Nestle joins the move away from artificial ingredients

Nestle is joining the move away from artificial ingredients, it announced last week. What’s even more exciting from my perspective is its pledge to reduce salt in such items as its DeGorno frozen pizza by 10 percent.

Nestle is cutting salt in its frozen pizzas, but 10% isn't much for a product loaded with almost 3,000 mgs of salt.
Nestle is cutting salt in its frozen pizzas, but 10% isn’t much for a product loaded with almost 3,000 mgs of salt.

It isn’t much, but it’s a start. Pizza is loaded with salt and fat thanks to the cheese and crusts which are high in salt. One variety of DiGiorno, its thin crust Margherita, has 690 mgs of sodium in one-fourth of the pizza! Eat an entire frozen pizza, and that’s not difficult to do really, and you get 2,760 mgs of pizza, more than a normal person should have in a day and twice what I should be eating in a day.

I’ve come up with some lower salt pizza alternatives, including one with a whole wheat crust and another that uses matzah, which has no salt, as the base. I add fat-free mozzarella, which still has a lot of salt for my taste these days but at least gets the fat out. Continue reading “Nestle joins the move away from artificial ingredients”

Who sells America’s saltiest fast foods?

I’ve written before that fast food is loaded with salt, you might as well go to a salt mine and start licking the walls as eat anything at McDonald’s, Pizza Hut, and even Subway which positions itself as healthier but still has much too much salt in its offerings.

Subway's spicy Italian, avoid it like a salt plague!
Subway’s spicy Italian, avoid it like a salt plague!

So I wasn’t surprised by this latest list of America’s saltiest foods compiled by TheDailyMeal.com and reported by Fox News, among others. Continue reading “Who sells America’s saltiest fast foods?”

Vegetables don’t have to be dull; here are 25 alternatives

Eating more vegetables has been a way of life for me the past two and half years since my 2012 angioplasty. Indeed, the first nutritionist I saw wanted me to become a vegetarian. I didn’t go that extreme but I am eating a lot more vegetables and so have been looking for more interesting ways to make the same broccoli, asparagus and green beans. I have some recipes on my recipe page that bring fun twists to these.

But recently I got a posting from thekitchn.com headlined 25 Simple Green Sidedishes that I thought would be worth exploring. It breaks down recipes by grilled, steamed, sauteed and raw so you can match your favorite cooking technique with your favorite veggie and find something new here.

Grilled cabbage with a lime dressing, leave out the salt.
Grilled cabbage with a lime dressing, leave out the salt.

Most of the recipes I scanned include salt. I would simply leave that out. If you’re watching sugar, beware of the ones calling for sugar as well. Some have cheese too, so if you’re watching fat, find fat-free cheese alternatives.

I tended to be most interested in the grilled/roasted category. A garlic broccoli appealed to me as did grilled cabbage wedges. Some recipes included bacon, again leave that out if you’re worried about fat, or a vegetarian like my first nutritionist!

John

Creating a low-salt, low-fat taco dinner

I’ve been on a quest recently to create low-salt, low-fat tacos, finding a variety of ingredients to do it ranging from Mrs Dash’s salt-free taco seasoning to low-salt tortillas at Whole Foods.

Now it’s time to make my taco dinner. I begin by browning a pound of extra-lean (96% lean) ground beef in the Mrs. Dash seasoning and water. I also cut up lettuce, low-salt olives, and tomatoes to add in.

Once the beef is done, it’s simply a matter of building your tacos. Use low-salt, low-fat tortillas from Whole Foods as the bae, add beef, lettuce, olives, tomatoes and top off with a low-sodium salsa such as Desert Peppers brand.

Use extra-lean ground beef and low-salt salsa, low-salt olives and low-salt tortillas.
Use extra-lean ground beef and low-salt salsa, low-salt olives and low-salt tortillas.

Here’s a quick ingredient review with nutritional information for each:

Mrs. Dash Salt-free Taco Seasoning
Mrs. Dash Salt-free Taco Seasoning
Mrs. Dash Salt-free Taco Seasoning Nutrition information
Mrs. Dash Salt-free Taco Seasoning Nutrition information

96% lean ground beef
96% lean ground beef
96% lean ground beef nutritional information
96% lean ground beef nutritional information

Desert Pepper low-sodium salsa
Desert Pepper low-sodium salsa
Desert Pepper salsa nutrition information
Desert Pepper salsa nutrition information

365 organic tortillas
365 organic tortillas
365 organic tortillas nutrition information
365 organic tortillas nutrition information

Low sodium olives will save you 25 mgs per serving. It can add up
Low sodium olives will save you 25 mgs per serving. It can add up

More places to find no salt, no fat, no sugar recipes

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.

Interested in a spicy veggie stir-fry recipe? Click on the link for the Family Circle recipe page to see details.
Interested in a spicy veggie stir-fry recipe? Click on the link for the Family Circle recipe page to see details.

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

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.
John

Top 5 no salt, no fat, no sugar recipes of 2014

The no salt, no fat, no sugar list fest continues today with out Top 5 no salt, no fat, no sugar recipes for 2014. These were the most viewed posts in the recipe category for the year just ended.

My only observation before starting the list is that two of the favs are items I reblogged from other sites, showing you that I’m searching far and wide to bring you recipes you can enjoy. I would reblog more if I could find sites with recipes that are low in all three of the devil ingredients, salt, fat and sugar, but often a site will focus only on one and leave too much of the other two in recipes posted.

Baked mostaccoli, or do you call them ziti?
Baked mostaccoli, or do you call them ziti?

Our Top 5 most viewed recipes:

1. Clean-eating Crock Pot Chicken

This post is a reblog from NYC Fit Food Fashion! done by a woman named Joanne who seems to have a great attitude toward life. Thanks for the recipe Joanne, I promise to make it soon, without the salt though, as I suggested when I reposted it.

2. Pasta with Roasted Peppers

This is another reblog, from a site called My favourite pastime done by Liz who I gather is Canadian given she has a list of Canadian food sites (and spells favorite with the British ou). I enjoy many of her postings. Thanks Liz.

3. Recipe: Low-salt, low-fat baked mostaccioli

I could eat this day and night, I consider it my signature low-fat, low-salt diet dish but eating it in the amounts I like pushes my daily limits of both salt and fat, so you try to be moderate with it. One of us should be. Continue reading “Top 5 no salt, no fat, no sugar recipes of 2014”

The day after Christmas: try some whole-wheat, low-salt, low-fat pizza

You made it through Christmas in one piece, congratulations! But you likely still have hungry mouths to feed around you, so here’s something quick and easy for dinner that still fits, barely in the low-salt, low-fat, low-sugar category.

I’ve crafted a pizza with a store-bought whole-wheat crust and salt-free tomato sauce along with fat-free cheese. Add whatever veggies on top that tickle your fancy, and you’re ready to go. Buy several of these crusts and let guests create their own combination of toppings. But some low-fat cheese for those who don’t want the no-fat too. You can chuckle about their arteries clogging up after they leave!

I've come up with a relatively low-salt, low-fat pizza, but any takeout will have both too much salt and too much fat in the cheese, even without adding meats.
I’ve come up with a relatively low-salt, low-fat pizza, but any takeout will ahve both too much salt and too much fat in the cheese, even without adding meats.

These are quick to make, serve with a side salad and any leftovers from Christmas to maintain a fun Italian theme for two days in a row. Continue reading “The day after Christmas: try some whole-wheat, low-salt, low-fat pizza”

Steelhead trout: a variation better than the norm?

Fish has become a major part of my post-angioplasty diet. But no matter how good they are, salmon, ahi tuna and trout getting repetitious, so I’m always looking for new species to try. One that I enjoy is steelhead trout, a variation of the rainbow trout so prevalent in Midwest fish markets and supermarket fish counters.

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

Steelhead spend part of their lives in the ocean and part in rivers, unlike rainbow trout which are river and stream dwellers. Steelhead is pinkish in color, causing many to confuse it with salmon (and I would think causing some unscrupulous retailers and restaurants to pass it off as salmon). But it’s not as fatty as salmon, nor quite as boney or fishy tasting as rainbow trout.

I tend to cook it as I do trout, however, which is to pan broil it in lemon juice, a very simple preparation that infuses it with lemon flavor.

Coat the pan with a spray olive oil to avoid sticking and put the fish in once the pan has heated. I cook it for a few minutes before adding the lemon juice and letting it poach a bit in that (cover the pan as this point). I just use a dash or two of juice, find the level you enjoy and go for it.

Start it in a  pan coated with a spray olive oil.
Start it in a pan coated with a spray olive oil.

Then add lemon juice and poach a bit by covering the pan.
Then add lemon juice and poach a bit by covering the pan.

Eight ounces of steelhead has 12 grams of fat, 4 grams of saturated fat and 80 mgs of sodium.
Enjoy
John

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