HEART-HEALTHY EATING (updated 2/6/2023)
In my real life away from math, I am a very long-term sudden cardiac death survivor. Here are some links to help readers take care of their hearts.
In my real life away from math, I am a very long-term sudden cardiac death survivor. Here are some links to help readers take care of their hearts.
Diet for Heart Failure – Keep It Pumping Links to low-sodium recipe collection --FREE!
Eating Out:
note: I don't eat at any of the restaurants shown here--I put the links here so you can find nutrition info about what you eat at these places. My family eats out at a Chinese restaurant that prepares dishes for me without soy sauce. Lunches out are usually at places where I can get an omelet or a burger--things I can specify should be made without salt.Healthy Dining Finder
Subway (find your item in the extensive menu, click to see detailed nutrition info)
Corner Bakery ditto
Jimmy John's
Steak N' Shake
Le Peep
Great Harvest Bread Co.
Egg Harbor Cafe
Lyfe Kitchen
Maggiano's Little Italy
PF Chang's
Bakers Square
Benihana
Bonefish Grill
Souplantation & Sweet Tomatoes
Waffle House
The Cheesecake Factory
Cracker Barrel
Portillo's
Flat Top Grill Sauce Menu info
RECIPES
note: These are recipes I make regularly. Modifications are indicated.
Main Courses:
Recipes | Burhops great seafood recipes, rarely using salt as an ingredient
Baked Rosemary Chicken with Potatoes Recipe | McCormick (omit the salt!)
Lemon-Garlic Scallops With Almonds (I use half butter, half olive oil; I usually use sea scallops)
Balsamic Vinegar Chicken with Almond Peppers Recipe | MyRecipes (omit salt, flour, egg whites)
Baked Chicken Parmesan - Recipe - Cooks.com (omit salt)
Tarragon Chicken Trieste Recipe - Genius Kitchen (use unsalted butter, light sour cream)
Salmon with Agrodolce Sauce recipe | Epicurious.com (omit the added salt during cooking)
Salmon with Fettuccine Alfredo Recipe | Taste of Home (you can omit salt--parmesan is salty enough)
Alaska Salmon Bake with Pecan Crunch Coating Recipe - Allrecipes.com (I use no-salt bread crumbs; do not add salt)
THIN SALMON SCALLOPS WITH HERB DRESSING (second recipe on the page; scroll down)
Dishwasher Salmon (omit salt)
Shrimp, Broccoli, and Sun-dried Tomatoes Scampi with Angel Hair Recipe - Allrecipes.com ( use MUCH less butter and add sliced mushrooms, lemon juice, white wine, oregano, and crushed red pepper flakes)
Shrimp Sauteed In Herb Butter Recipe - Genius Kitchen (use half UNSALTED butter, half olive oil)
Baked Tilapia Fillets with Mustard-Pecan Crust
(click to enlarge recipe in new window)
Vegetarian:
Lasagna With Spicy Roasted Cauliflower Recipe - NYT Cooking . Note: use a no-salt-added marinara sauce, omit salt.(click to enlarge recipe in new window)
Appetizers
Smoked Salmon Spread
Servings: 8 Preparation Time :0:15
1/2 lb fresh cooked salmon for spread
1 1/2 tsps liquid Barbecue Smoke
1 1/3 tbsps prepared horseradish
4 ozs neufchatel cheese
2 tsps light mayonnaise
2 tsps chopped fresh parsley
1 1/3 tbsps fresh lemon juice
Mash up the cooked salmon and cheese, then add
the remaining ingredients.
Divide the total amount of the completed recipe by 8
to get the right size serving for the nutritional analysis
below.
- - - - - - - - - - - - - - - - - -
Per serving: 71 Calories; 4g Fat (53% calories from
fat); 7g Protein; 1g Carbohydrate; 25mg Cholesterol;
92mg Sodium
Breakfast/Brunch
Food for Life Recipe Oatmeal Waffles - Physicians Committee for Responsible Medicine (PCRM) note: recipe calls for 1/4 tsp. salt; I use only a pinch to reduce sodium even further.
Whole Wheat Pancakes - Recipe - Cooks.com note: Decrease oil to 2 tbsp. Use one-fourth the salt called for in the recipe and sodium-free baking powder. Add 1 tsp. vanilla to ingredients list.
Sallys Baking Addiction Whole Wheat Oatmeal Pancakes - Sallys Baking Addiction note: recipe did not suffer from cutting the salt in half.
Omelet in a Bag Recipe - Allrecipes.com Choose your own low-sodium ingredients to add to the eggs.
RecipeSource: Zucchini-Ricotta-Frittata You can omit the salt--still tastes great.
RecipeSource: Zucchini-Ricotta-Frittata You can omit the salt--still tastes great.
Side Salads
from Craig Claiborne, Cooking with Herbs and Spices:
Spinach Salad with St
Dessert
Brownies
4 oz. unsweetened baking chocolate
1/3 cup butter
1/3 cup coconut oil
1 cup flour
4 eggs
2 cups sugar
1/8 tsp. salt
1/4 tsp. mace (the "secret" ingredient!)
1/2 Tbsp. vanilla
1/2 tsp. baking powder
Melt chocolate and butter and shortening.
Mix flour with baking powder. Add sugar, salt, mace.
Beat eggs. Stir in vanilla. Stir in chocolate mixture, then flour mixture.
Bake at 325°F. for about 45-50 minutes until a toothpick comes out clean.
I replace pumpkin pie spice with 1/2 tbsp. cinnamon, 1/2 tsp ginger, and 1/2 tsp. nutmeg because I don't like allspice. I replace the flour with 1/2 tbsp. arrowroot. The vanilla can be omitted. And, of course, reduce the salt to 1/4 tsp.
One-Ingredient Banana Ice Cream & 4 Flavors (I flavor mine with 1 tbsp. peanut butter, 1/2 tsp. vanilla extract, and 1 tbsp. unsweetened baking cocoa for 1 banana)
from the DASH Diet Cookbook:
Vegetables
Brussels Sprouts with Browned Garlic Recipe Just omit the salt.
Cauliflower Agrodolce | A Poet in the Kitchen needs no salt.
Low Carb Zucchini Oven Chips Recipe | SparkRecipes
Omit the kosher salt and use no-salt-added chicken broth to further reduce the sodium.
I use ricotta cheese instead of cottage cheese to reduce the sodium. I put only a pinch of salt in the egg-cheese mixture, and a pinch of salt in the water for the noodles.
Grains and combos
Omit the kosher salt and use no-salt-added chicken broth to further reduce the sodium.
Pasta
My mother's recipe:
I use ricotta cheese instead of cottage cheese to reduce the sodium. I put only a pinch of salt in the egg-cheese mixture, and a pinch of salt in the water for the noodles.
This is based on a recipe from Weight Watchers:
I haven't seen the sausage mentioned here in years. Just add whatever sausage you have that doesn't blow your sodium for the day and enjoy!
Other starchy sides:
Garlic-Rosemary Roasted Potatoes Recipe - EatingWell Note: omit the salt.
Ginger Spiced Mashed Sweet Potatoes | McCormick Omit or drastically reduce the salt.
Lunch:
Shrimp Salad Recipe - Genius Kitchen Use light mayo.
Whole Foods Sonoma Chicken Salad Recipe | MyRecipes Use light mayo and omit salt.
Posts
No comments:
Post a Comment