Healthy Recipe: 7 Easy Tips for Low Sodium Cooking

Did you know that the recommended daily sodium intake for a healthy American is 2,300 mg, which equals 1 teaspoon of salt?

90 percent of adults consume almost double that recommended amount on a daily basis! So if you are looking to reduce the amount of sodium in your diet, here are a few very easy ideas you can use when cooking your favorite foods and recipes. From using smart citrus to adding spices and fresh herbs, these seven tips will have you loving your food all while pushing aside that salt shaker

Tip 1: Add Fresh Herbs

Fresh herbs like basil, parsley, dill and cilantro add flowery, bright flavor accents, intensifying the flavor of your food without the use of salt.

Tip 2: Use Lemon

Lemon juice provides an acidic burst of bright flavor that brings the natural flavors of foods like beans, veggies and greens to life!

Tip 3: Add Sweetness

Adding a touch of sugar instead of salt is another way to bring out the natural flavor in your foods. Spices that accent sugar, such as cinnamon and vanilla, may also be appropriate for certain recipes.

Tip 4: Add Heat and Spices

Jalapeño, chili powder, cayenne pepper and more! Add a burst of heat to give your food a bold flavor. The warmth of spicy accents lessens the need for salt.

Black pepper is a super easy spice to use for quick, sodium-free flavor. Pass the pepper shaker and scoot the salt to the side.

Tip 5: Try Fresh Zingy Fruit

Zingy fresh fruits like kiwi, tangerine, grapefruit, and pineapple offer up a way to brighten your recipe flavors without adding salt.

Tip 6: Use Vinegar

Apple cider vinegar and balsamic vinegar are two of my favorite flavors to add to foods in place of salt. Vinegar is bursting with bright flavor, even though it is free of sodium. Just be sure to check your vinegar label to make sure that no extra sodium has been added.

 

Tip 7: Try Nutritional Yeast

If you're looking for some cheesy, salty flavor without adding cheese (which is rich in salt and dairy), try vegan nutritional yeast! This flaky yellow substance has delicious savory flavor and is packed with nutrients. Plus, nutritional yeast is a very low sodium food.


 Lemon Avocado Toast + Nutty Basil Pesto


 Pesto:
1/4 cup raw walnuts (or try almonds or pine nuts)
1 lemon, squeezed
2 pinches fine black pepper
1 pinch cayenne
2 Tbsp extra virgin olive oil
1 Tbsp hot water
1/3 cup fresh basil leaves, loosely packed
1 tsp nutritional yeast (optional for cheezy accent)

Toast:
3 slices spelt toast (or another variety of crusty sliced bread)
1 avocado, sliced
micro greens as garnish
black pepper
extra virgin olive oil (optional)

Directions:

1. Add all pesto ingredients to a blender or food processor, blend until smoothed, but still a bit nutty. Like a thick hummus, but with texture.

2. Slice your avocado and toast your bread.

3. Assemble! Add the avocado to your toast - add some EVOO over top and extra lemon if desired. Then drizzle .. No wait, DROWN your avocado in delicious pesto dressing. Add micro greens and pepper over top. Serve and enjoy this LOW sodium avocado toast.

 http;//buzzytechno.blogspot.com

Healthy Recipe: Almond Lemon Macaroons

Not everyone enjoys a coconut macaroon, even though it's a favorite traditional Passover cookie. Plus, the coconut can really increase the saturated fat content of traditional macaroons. Here's a crunchy alternative — a macaroon made strictly with almonds. These cookies are loaded with protein and heart-healthy fats, plus an unforgettable lemon and almond flavor.

 Learn how easy it is to make this recipe, after the break!

Almond Lemon Macaroons

Ingredients

2 cups unblanched almonds
1/2 cup Sucanat or sugar
1 teaspoon almond extract
 Pinch of salt
1/2 teaspoon grated fresh lemon rind
3 egg whites

Directions

• Preheat oven to 350° F.
• Grind the almonds in a food processor, and pour them into a mixing bowl.

• Mix in the Sucanat, almond extract, salt, and lemon rind. Then stir in the egg whites. The dough will be thick, like wet sand.

• Use a spoon to place two-inch balls on a pan lined with a Silpat mat or parchment paper.
•  Bake for 15 to 20 minutes, until dry and lightly brown on top.

 

Cake Recipe : Meyer Lemon Cheesecake

http://womenhealthtoday.blogspot.com

Meyer Lemon Cheesecake Cake

Yield: One 9-inch cake

Prep Time: 1 hour + cooling and chill times

Cook Time: 1 hour 10 min

Use Meyer lemons for this recipe if you can find them. Regular lemons may be substituted too.

Ingredients:

CHEESECAKE LAYER:
Two 8-ounce packages cream cheese, at room temperature
2/3 cup granulated white sugar
pinch of salt
2 large eggs
1/3 cup sour cream
1/3 cup heavy whipping cream
1 teaspoon vanilla extract
CAKE:
2 cups All Purpose Gold Medal® Flour
2 cups granulated white sugar
2 teaspoons baking powder
1 teaspoon salt
3 large eggs, at room temperature
1 cup buttermilk
1/2 cup unsalted butter, at room temperature
1/2 cup vegetable shortening
2 teaspoons finely grated lemon zest
1/4 cup freshly squeezed lemon juice
1/4 cup lemon-lime soda (Sprite or 7-Up)
1 teaspoon vanilla extract
FRESH LEMON FROSTING:
6 ounces block cream cheese, at room temperature
1 cup (2 sticks) unsalted butter, at room temperature
4 1/2 cups powdered sugar
1 tablespoon finely grated lemon zest
1/4+ freshly squeezed lemon juice

Directions:

1. Prepare the cheesecake layer: Preheat the oven to 325 degrees F. Place a 13x9 pan on the lower third rack of the oven and fill it halfway with water. Place another rack on a level above the pan. Spray a 9-inch springform pan with nonstick spray.
2. In a large bowl, use an electric mixer to blend the cream cheese until it is smooth and creamy, 1 to 2 minutes. Mix in the sugar and salt and blend for 2 minutes, scraping down the sides of the bowl to make sure all is mixed in. Add the eggs, one at a time, blending after each addition. Finally, mix in the sour cream, whipping cream and vanilla. Mix until smooth. Pour the batter into the prepared pan. Set the pan on the rack above the roasting pan. Bake the cheesecake for 40 to 45 minutes. It should be set to the touch and not jiggly. Remove the cheesecake from the oven and let it cool on a wire rack for at least an hour. When it has cooled, place the pan into the freezer and let the cheesecake freeze completely (4 to 5 hours or overnight).
3. Prepare the cake layers: Preheat the oven to 350 degrees F, and spray two 9-inch pans with nonstick spray with flour (Baking Spray). In a large bowl, whisk together the flour, sugar, baking powder and salt. Add the eggs, buttermilk, butter, shortening, zest, and juice to the bowl. Use an electric mixer on low speed to combine (1 minute). Scrape sides and bottom of the bowl with a rubber spatula. Beat on high speed 2 minutes. Add the soda and vanilla and beat on low speed for 30 seconds until incorporated. Divide the batter between the two prepared pans. Bake 25 to 30 minutes, or until a toothpick inserted into the center comes out with just a few moist crumbs attached. Let the pans cool on a wire rack for about 20 minutes, then run a knife around the edges of the pans and turn the cake layers onto rack to cool completely.
4. Prepare the frosting: In a large bowl, use an electric mixer on high speed to beat the cream cheese and butter until creamy. Gradually add the powdered sugar, beating on low speed until blended. Scrape down the bowl with a rubber spatula. Add the lemon zest and 1/4 cup lemon juice; beat on high speed for 1 to 2 minutes or until fluffy. If the frosting appears to be too thick, add an additional tablespoon or two until you get a nice consistency. Cover and refrigerate the frosting until you are ready to assemble the cake (it will firm up a bit upon chilling).
5. Assemble the cake: Place one cake layer into the center of a cake plate or platter. Spread a couple of spoonfuls of frosting on top. Remove the cheesecake from the freezer, take off the sides of the pan, and slide a knife under the the cheesecake to release it from the pan. Trim the cheesecake, as needed to match the size of your cake layers (see *Tips). Place the cheesecake layer on top of the first cake layer and spread a couple more teaspoons of frosting on top of the cheesecake. Place the second cake layer on top of the cheesecake. Pile the frosting on top of the 2nd cake layer, spread it to the edges and down the sides of the cake. Decorate as you wish! Keep this cake refrigerated until serving. It's okay to make it 24 hours in advance and keep it in the refrigerator.

Tips:

*Measure your cheesecake layer against the cake layers. If the cheesecake layer turns out to be slightly larger size round than your cake layers, move it to a cutting board and use a knife to gently shave off some of the exterior of the cheesecake.
*The pan of water in the oven will help prevent the cheesecake from cracking while baking.

Source:  RecipeGirl.com (Cake and frosting recipes from this cookbook:  Piece of Cake)