No Salt, No Fat, No Sugar? No Problem!

It seems that everything we put in our mouths these days is full of salt, fat, and sugar. If you are trying to cut down on the Big Three, this isn’t very helpful for your diet. In fact, it’s a killer because SFS (salt, fat, sugar) are the main ingredients which are unhealthy in large quantities. Of course, the key is to lower the amount of each you eat on a daily basis, yet it is easier to say than do. With salt, fat, and sugar everywhere you turn, it can seem almost impossible. Luckily, it’s a realistic possibility with the following tips.

Step One: Lowering Fat

Too much fat is without a doubt the biggest enemy, so let’s tackle this one first. The odds are you like to fry food because it is a quick and easy way to prepare a meal. Did you know the following facts about frying meat and vegetables?:

–    Fried food has twice as many calories as proteins or carbs

–    Eating fried food four times a week increases the risk of obesity

–    Frying oil takes away the healthy nutrients and turns them into harmful fats Continue reading “No Salt, No Fat, No Sugar? No Problem!”

Salmon so simple anyone can make it

Some people shy away from cooking fish at home because they think it too complicated. But eating fish at restaurants often means getting more salt and fat added than you want or need. So check my recipe page for a variety of fish recipes I think you can handle. Or start with this simple yet tasty way to make salmon at home.

My lemon salmon. I used leek instead of scallions and it came great. I loved the garlic flavor.
My lemon salmon..

Salmon is a great fatty fish, with what’s being called good fat these days, so enjoy it in place of steak or other meats you once ate but are giving up now because of “bad” fat concerns. Continue reading “Salmon so simple anyone can make it”

Here’s a salt-free lemon-herb marinade to try

I’m always looking for new ways to make white meat chicken tastier. I most often use Mrs Dash salt-Free marinades, but am willing to make my own marinades as well when I find easy recipes for them.

Lemon-herb chicken
Lemon-herb chicken

I came across this one recently from citrus supplier Sunkist. I saw it in a magazine ad but also found it online. Obviously you don’t need to sue the Sunkist-branded products listed, generic substitutes are fine (sorry Sunkist) but props to Sunkist for putting this recipe out there.

The ingredients, as listed on the Sunkist site:

1/4 cup freshly squeezed Sunkist lemon juice
Zest from Sunkist lemon
6 tablespoons olive oil 1 tablespoon
minced fresh garlic
3 tablespoons minced fresh thyme
3 tablespoons minced fresh chives
2 tablespoons minced fresh basil or rosemary Continue reading “Here’s a salt-free lemon-herb marinade to try”

A salt-free summer side dish: skewered lemon-rosemary cherry tomatoes

Grilling season is upon us, so I’ve been looking for more fun outdoor recipes. I came across this one for skewered lemon-rosemary cherry tomatoes in the Costco Connections magazine, but have found it on numerous sites as well.

Skewered lemon-rosemary cherry tomatoes

You may be growing several of the needed ingredients in your backyard garden, which would make this all the tastier. Continue reading “A salt-free summer side dish: skewered lemon-rosemary cherry tomatoes”

McDonald’s Artisan Grilled Chicken Sandwich — a salt bomb to avoid

McDonald’s has been working hard to improve the image of its food offerings, wanting to get away from seeming processed or simply bad fast food and I give it credit for those efforts. But sadly I think it’s still missing the point, at least for someone like me worried about salt, fat and sugar in my diet.

One of McDonald's new grilled artisan chicken sandwiches.
One of McDonald’s new grilled artisan chicken sandwiches.

The McDonald’s Artisan Grilled Chicken Sandwich is its latest attempt. artisan conveys a sense that this chicken is somehow more special than its regular chicken sandwich. So I was really hoping to see that in its nutrition information. What I saw instead though was a mountain of salt.

The regular variety has 1110 mgs of sodium, half a day’s worth for a healthy person, almost a full day;s worth for someone like me dealing with heart disease. It also sports 7 grams of fat, not all that bad, and 11 grams of sugar. Continue reading “McDonald’s Artisan Grilled Chicken Sandwich — a salt bomb to avoid”

Say it ain’t so Naf Naf Grill. Did you add salt and fat?

I wrote an enthusiastic post about the relatively new fast food chain Naf Naf Grill back in 2014 when I discovered the low-salt content of its pita bread and the low-fat content of its beef in a pita offering. I’ve been touting it to friends and family ever since.

The menu board from a Naf Naf Grill location in Niles, Ill. Other outlets have slightly different offerings.
The menu board from a Naf Naf Grill location in Niles, Ill. Other outlets have slightly different offerings.

So I was shocked and dismayed recently when I checked it’s site and found the numbers have changed drastically for the worse. I’ve written Naf Naf and posted on its Facebook page to get answers but haven’t heard a word yet, very poor customer relations. Continue reading “Say it ain’t so Naf Naf Grill. Did you add salt and fat?”

A year of no salt, no sugar, no fat recipes just for you

Our no salt, no fat, no sugar recipe page is by far the most popular items on our blog. People who search for no salt, no sugar recipes (fat doesn’t seem as important for many given all the recent debates on good and bad fat), find us as the No. 2 unpaid search result!

One of our many no salt, no sugar recipes. We cut the salt and sugar to a minimum, along with the fat.

So, in the interest of giving everyone more of what they want, we just added a year’s worth of recipes to our no salt, no fat, no sugar recipe page. We’ve also segmented the page so you can zero in our poultry recipes, seafood recipes and vegetarian options.

And then scroll down to our side dishes and special holiday meals. Continue reading “A year of no salt, no sugar, no fat recipes just for you”

Companies cut salt, sugar in packaged foods; urge them to do more

I’ve written extensively about how I had to change my food shopping habits to get the salt, fat and sugar out of the items I buy. Most processed foods contain more salt than any normal person woudl need, let alone someone who has heart issues as I do.

Salt can lead to stomach cancer, one more reason to get it out of your diet.
Too much salt will be in processed and restaurant foods for years to come.

Where once I’d shop at a store or two, I now buy food at a variety of stories, cherry-picking the low- and no-salt products where I can find them since not even major food stores seem to carry them all.

A ray of good news broke through that food store clutter, recently, though. A new survey, albeit done by the processed food business itself, found that global consumer goods companies cut the salt and sugar in about 20% of their products in 2016. Continue reading “Companies cut salt, sugar in packaged foods; urge them to do more”

A no-salt Easter side dish — asparagus with balsamic tomoatoes

Easter is almost upon us, so you’re likely looking for some no-salt, no-sugar, no-fat recipes to put on your holiday table. We’ve written about Easter dinner before, simply click here to see that lineup. And here’s another dish we just came across, asparagus with balsamic tomatoes, courtesy of Cooking Light and Myrecipes.com

Asparagus with balsamic tomatoes.
Asparagus with balsamic tomatoes.

The ingredient list is fairly basic, leave out the salt though (as usual): Continue reading “A no-salt Easter side dish — asparagus with balsamic tomoatoes”

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