I’ve recently become very health-conscious due to my high blood pressure and, as a result, have been eating much less sodium. Initially it was quite a blow – partly because I had a difficult time finding recipes to accommodate low sodium restrictions, but mostly because I’d never cooked a meal in my life!

But I’m happy to say that today, one month into this journey, I’ve managed to significantly lower my blood pressure and lose 10 pounds. So I’ve created this page for three reasons:

1. To give you some food ideas if you want to cut sodium and lose weight.

2. To keep myself motivated to continue eating healthy.

3. But really, the main reason for doing this is because I borrowed these cookbooks from the library and would rather write all these recipes down for myself than go out and buy the books. LOL!

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Spicy Shrimp Salad

1/2 cup mayonnaise

1/3 cup chopped red or green pepper

1/4 cup chopped green onions

1/4 cup snipped fresh parsley

2 tablespoons snipped fresh dillweed or 2 teaspoons dried

2 tablespoons fresh lemon juice

1 medium garlic clove, minced

1/4 teaspoon pepper

1/4 teaspoon cayenne

12 ounces cooked shrimp

Mix together all ingredients except the shrimp. Then gently stir in the shrimp.

MAY 26, 2009

Chocolate Chip Banana Bread

1 3/4 cups flour

1/3 cup sugar

1/3 cup semisweet chocolate chips

2 teaspoons baking powder

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg

1 cup mashed banana

1/3 cup unsweetened applesauce

1 egg

1 tablespoon canola oil

Preheat over to 350. Lightly spray an loaf pan with vegetable oil spral.

In a large bowl, stir together the flour, sugar, chocolate chips, baking powder, cinnamon, and nutmeg. Make a well in the center.

Add the remaining ingredients, stirring until just moistened. Don’t overmix; the batter should be lumpy. Bake for 55 minutes. Invert the bread onto a cooling rack and let cool before slicing.

Chicken Broth

3 lbs. skinless chicken

3 quarts water

2 large carrots

2 ribs of celery, sliced

1 medium onion, chopped

6 peppercorns

1 bay leaf

1 teaspoon dried thyme

1/4 teaspoon pepper

Stir it all together and bring to a boil. Reduce the heat and simmer for 2 hours.

Take out the chicken and shred it for the yummiest, most delicious enchiladas (recipe to come tomorrow). Then strain the broth and package it into various 1/2 cup, 1 cup, and 2 cup freezable containers.

MAY 23, 2009

Breakfast

Pancakes

1 cup flour

2 tablespoons sugar

2 teaspoons baking powder

1/8 teaspoon ground cinnamon

3/4 plus 2 tablespoons fat-free milk

1 large egg

2 teaspoons canola or corn oil

1/4 teaspoon vanilla extract

blueberries

Stir together flour, sugar, baking powder, and cinnamon.

Whisk together the remaining ingredients. Pour into the flour mixture. Gently whisk until just moistened. don’t over-mix; the batter should be lumpy. Sprinkle in the blueberries.

Lunch and Dinner

We had a fabulous BBQ with friends. But I ate pretty well, nonetheless!

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MAY 22, 2009

Breakfast

Bowl of Shredded Wheats and Milk
Banana

Lunch

I found no-salt chips! I found no-salt chips!

One of my favorite things has always been Peter’s chili. Now that I can substitute no-salt tomatoes, black beans, and chips, I can continue to enjoy it. Happy days, indeed!

I don’t know the exact recipe, but it goes something like this:

1 lb. ground beef

10 jalapenos, split down the middle

5 thin, hot green peppers

large onion, chopped

big can of tomatoes

black beans

cumin

chili powder

various other spices (?)

Fry jalapenos and onions for awhile. Throw in everything else and simmer for ages. Fill your bowl with chips and pour chili on top. Sprinkle cheese so that it melts and gets all gooey-delicious.

Dinner

Leftovers for dinner, with this Lemon- Parmesan Spinach on the side.

1/2 cup fat-free half-and-half

2 tablespoons shredded Parmesan

1 tablespoon plus 1 1/2 teaspoons flour

1 teaspoon olive oil

2 medium shallots, finely chopped

1/4 cup chicken broth

1 teaspoon grated lemon zest

1/2 teaspoon Herb Seasoning

1/8 teaspoon cayenne

8 ounces fresh spinach leaves

In a medium bowl, whisk together the half-and-half, Parmesan, and flour until smooth. Set aside.

Heat a large skillet over medium heat. Add the oil and swirl to coat the bottom. Cook the shallots for 2 to 3 minutes, or until tender-crisp, stirring occasionly.

Stir in the broth, lemon zest, seasoning blend, and cayenne. Cook for 1 minute, or until the mixture is warmed through.

Add the spinach. Toss with two spoons to lightly coat with the broth mixture. Bring to a simmer, covered, over medium-high heat. Lower the heat and simmer for 2 to 3 minutes, or until the spinach is slightly wilted. Stir. Increase the heat to medium-high. Cook for 1 to 2 minutes, or until the spinach is completely wilted and tender.

Stir the reserved half-and-half mixture into the spinach mixture. Simmer for 2 to 3 minutes, or until thickened, stirring occasionally.

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MAY 21, 2009

Breakfast

1 3/4 cups all-purpose flour

1/3 cup sugar

2 1/2 teaspoons baking power

1/2 cup fat-free milk

2 egg whites

1/4 cup unsweetened applesauce

1 teaspoon grated lemon zest

1 tablespoon canola or corn oil

1 cup fresh or frozen blueberries

1 teaspoon suger

Preheat the oven to 400. Line a 12-cup muffin pan.

In a large bowl, stir together the flour, 1/3 cup sugar, and baking powder.

In a small bowl, whisk together the milk, egg, applesauce, lemon zest, and oil. Pour into the flour mixture and stir just until moistened. don’t overmix; the batter should be lumpy.

With a rubber scraper, carefully fold in the blueberries. Pour about 1/4 cup batter into each muffin cup. Sprinkle with the remaining sugar.

Bake for 20 – 22 minutes.

Lunch

Leftover couscous and cod from yesterday.

Dinner

Arroz con Pollo

1 1/2 lbs. boneless, skinless chicken breasts

1 tablespoon light stick margarine, melted

1 medium garlic clove, minced

1/4 teaspoon peppper

1/4 teaspoon paprika

1 teaspoon olive oil

1 small onion, chopped

1/2 medium green pepper, chopped

1 cup uncooked rice

2 cups chicken broth

2 medium tomatoes, choped

1/8 teaspoon tumeric

1 cup frozen green peas

Preheat oven to 350. Lightly spray casserole dish and place in bite-sized pieces of chicken.

In a small bowl, stir together the margarine, garlic, pepper, and paprika. Brush on the chicken.

Bake for 15 minutes.

Meanwhile, heat a large nonstick skillet over medium heat. Add the oil – cook the onion and green pepper until soft. Stir in the rice. Cook for 2-3 minutes, or until the rice begins to brown.

Stir in the broth, tomatoes, and turmeric. Simmer, covered, for 20 min. Stir in the peas and chicken. Simmer, covered, for 10 minutes or until heated through.

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MAY 20, 2009

Breakfast

Bowl of Shredded Wheats and Milk

Fruit Cup

Lunch

Couscous Salad

1 cup uncooked couscous

14.5-ounce can artichoke quarters, rinsed, drained, and chopped

4 Italian plum tomatoes, chopped

1/2 medium cucumber, peeled and diced

2 tablespoons finely chopped red onion

2 tablespoons snipped fresh parsley

2 tablespoons fresh lemon juice

1 tablespoon chopped fresh oregano or 1 teaspoon dried

1 tablespoon minced fresh mint leaves or 1 teaspoon dried

1 ounce blue cheese, crumbled

Prepare the couscous using the package directions. Fluff with a fork and set aside to cool.

Meanwhile, in a medium bowl, stir together the remaining ingredients except the blue cheese. Gently stir in the cooled couscous, then the blue cheese. Serve immediately for peak flavor.

Dinner

Mediterranean Fish Fillets

Olive Oil Spray

6 cod fillets (4 oz. each)

Juice of 1 medium lemon

1/8 teaspoon pepper

2 large tomatoes, sliced 1/4 inch thick

1/2 medium green bell pepper, finely chopped

2 tablespoons capers

1 tablespoon olive oil

1 1/2 teaspoons dried basil

Preheat the oven to 350. Lightly spray a nonstick pan with the olive oil

Rinse the fish and pat dry. Put the fish in a single layer in the pan. Drizzle with the lemon juice. Sprinkle with the pepper. Top with the tomato slices, bell pepper, and capers.

In a small bowl, stir together the oil and basil. Drizzle over top of fish.

Bake for 25 minutes.