Free 500 Low Sodium Recipes by Dick Logue Page A

sauce while roasting.
    Yield: 4 servings
    Nutritional Analysis
    Each with: 9 g water; 163 calories (74% from fat, 1% from protein, 25% from carb); 0 g protein; 14 g total fat; 2 g saturated fat; 3 g monounsaturated fat; 8 g polyunsaturated fat; 11 g carb; 1 g fiber; 9 g sugar; 9 mg calcium; 0 mg iron; 5 mg sodium ; 69 mg potassium; 897 IU vitamin A; 4 mg vitamin C; 0 mg cholesterol
Self-Rising Cornmeal
    If you have recipes that call for self-rising cornmeal, you can use this instead. It doesn’t contain the salt and high-sodium baking powder that the product on your grocer’s shelves does. You can make a large batch and store it in an airtight container.
    1 cup (140 g) cornmeal
    1 teaspoon sodium-free baking powder
    Mix ingredients together well.
    Yield: 4 servings
    Nutritional Analysis
    Each with: 4 g water; 130 calories (4% from fat, 9% from protein, 87% from carb); 3 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 29 g carb; 3 g fiber; 0 g sugar; 164 mg calcium; 2 mg iron; 4 mg sodium ; 435 mg potassium; 74 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Self-Rising Flour
    If you’ve got a recipe that calls for self-rising flour, you can use this instead.
    1 cup (110 g) all-purpose flour
    1 ½ teaspoons sodium-free baking powder
    Mix thoroughly. Store in a sealed container in a cool, dry place.
    Yield: 4 servings
    Nutritional Analysis
    Each with: 4 g water; 116 calories (2% from fat, 11% from protein, 86% from carb); 3 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 25 g carb; 1 g fiber; 0 g sugar; 86 mg calcium; 2 mg iron; 2 mg sodium ; 223 mg potassium; 0 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Buttermilk Baking Mix
    Use this mix in any recipe that calls for a boxed baking mix.
    10 ½ cups (1155 g) all-purpose flour
    ¼ cup (55 g) sodium-free baking powder
    ½ cup (100 g) sugar
    1 cup (110 g) buttermilk powder
    1 ½ teaspoons sodium-free baking soda
    2 cups (400 g) shortening
    In a large bowl, mix all ingredients with an electric mixer until particles are small and uniform in size. Store in a tightly covered container.
    Yield: 26 servings
    Nutritional Analysis
    Each with: 6 g water; 358 calories (41% from fat, 8% from protein, 51% from carb); 7 g protein; 17 g total fat; 4 g saturated fat; 7 g monounsaturated fat; 4 g polyunsaturated fat; 46 g carb; 1 g fiber; 6 g sugar; 162 mg calcium; 3 mg iron; 27 mg sodium ; 361 mg potassium; 8 IU vitamin A; 0 mg vitamin C; 3 mg cholesterol
Granola
    If you can’t find salt-free granola in your local store, it’s not difficult to make. You can use this as either cold or hot cereal or in other recipes like muffins and cookies. It also makes a good topping for fruit or yogurt (or ice cream). It does tend to get stale, though, so if you can’t use it all in a couple weeks, keep it in a plastic bag in the freezer.
    6 cups (480 g) quick-cooking oats
    1 ½ cups (168 g) wheat germ
    1 cup unsalted nuts
    1 cup dried fruit
    1 cup (225 g) sunflower seeds, unsalted
    ½ cup (35 g) coconut
    ½ cup (120 ml) vegetable oil
    ½ cup (170 g) honey
    ¼ cup (85 g) molasses
    1 tablespoon (15 ml) vanilla extract
    2 teaspoons (5 g) ground cinnamon
    1 teaspoon ground nutmeg
    Combine all ingredients. Bake in an ungreased 13 × 9-inch (33 × 23-cm) pan at 350°F (180°C, gas mark 4) for 20 to 25 minutes, stirring frequently. Cool. Stir until crumbled.
    Store in an airtight container.
    Yield: 22 servings
    Nutritional Analysis
    Each with: 7 g water; 353 calories (38% from fat, 12% from protein, 50% from carb); 11 g protein; 15 g total fat; 3 g saturated fat; 5 g monounsaturated fat; 7 g polyunsaturated fat; 45 g carb; 7 g fiber; 9 g sugar; 46 mg calcium; 3 mg iron; 5 mg sodium ; 407 mg potassium; 3 IU vitamin A; 0 mg vitamin C; 0 mg cholesterol
Mayonnaise
    Yes, you can make your own mayonnaise. I came across a page with recipes and decided to try it, since the author did not make all the usual claims about how