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How to Give Up Sodium without Giving Up Your Life.

Recipes provided by: Dick Logue and His Web Site Low Sodium Cooking,
7855 Evarie Drive, La Plata MD 20646

The VA would like to thank Dick Logue for the copy writers permission
granted. For more information, or additional recipes please check out
LowSodiumCooking.com

If you\'ve come here, that probably means you are trying to reduce your
sodium intake. Good. That\'s a great thing to do. Maybe your doctor has
told you to cut back on sodium. There are lots of medical conditions
that respond favorably to lowered sodium. Many with congestive heart
failure, Meniere\'s, liver disease and high blood pressure just to name
a few. Or maybe you\'re just trying to eat a more healthy, heart
friendly diet. That\'s a great reason too lower your sodium intake
without giving up your life.

We have some good new recipes for you here, including Turkey Breakfast
Sausage, Pumpkin Bread, Broth Injected Turkey, Stuffing, and Roasted
Vegetables

+-----------------------------------------------------------------------+
| **Turkey Breakfast Sausage**                                          |
|                                                                       |
| I\'ve been back at the chemistry table \.... I mean kitchen counter   |
| \.... trying various recipes for sausage again. Not being able to     |
| find any low sodium sausage was a major disappointment when I first   |
| went on this diet. So I began researching and experimenting sausage   |
| recipes. Some were barely edible and some weren\'t bad. Then I found  |
| Wassi\'s Meat Market online and discovered that their salt free       |
| sausage seasonings made very good sausage. But I get bored. So I\'ve  |
| made a few more batches from scratch and this is my favorite so far.  |
| It contains about 5% of the sodium, 10% of the fat and one third of   |
| the calories of the average \"store-bought\" sausage.                 |
|                                                                       |
| 1 lb Ground Turkey\                                                   |
| 1/4 t Black Pepper\                                                   |
| 1/4 t White Pepper\                                                   |
| 3/4 t Sage\                                                           |
| 1/4 t Mace\                                                           |
| 1/2 t Garlic Powder\                                                  |
| 1/4 t Onion Powder\                                                   |
| 1/4 t Ground Allspice\                                                |
| 1 t Olive Oil                                                         |
|                                                                       |
| Combine all ingredients, mixing well. Fry, grill or cook on a greased |
| baking sheet in a 325 oven until done.                                |
|                                                                       |
| Yield: 8 Servings                                                     |
|                                                                       |
| Sodium Category: VeryLowSodium                                        |
|                                                                       |
| +---------------------------------------------------------+-------+   |
| | Nutrition Facts\                                        |       |   |
| | Serving Size 1 Helping\                                 |       |   |
| | Servings Per Recipe 8                                   |       |   |
| |                                                         |       |   |
| | Amount Per Serving                                      |       |   |
| +---------------------------------------------------------+-------+   |
| | Calories                                                | 51    |   |
| +---------------------------------------------------------+-------+   |
| | Calories from Fat                                       | 17    |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | \% Daily Values \*                                      |       |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | Total Fat 2 gr\                                         | 3%\   |   |
| |   Saturated Fat 1 gr\                                   | 3%\   |   |
| |   Polyunsaturated Fat 0 gr\                             |  \    |   |
| |   Monounsaturated Fat 1 gr\                             |  \    |   |
| | Cholesterol 20 mg\                                      | 7%\   |   |
| | Sodium 18 mg\                                           | 1%\   |   |
| | Potassium 83 mg\                                        | 2%\   |   |
| | Carbohydrates 0 gr\                                     | 0%\   |   |
| |   Dietary Fiber 0.1gr\                                  | 0%\   |   |
| | Protein 8 gr                                            |       |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | Vitamin A\                                              | 0%\   |   |
| | Vitamin C\                                              | 0%\   |   |
| | Calcium\                                                | 1%\   |   |
| | Iron                                                    | 3%    |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | \* Percent Daily Values are based on\                   |       |   |
| | a 2000 calorie diet                                     |       |   |
| +---------------------------------------------------------+-------+   |
+-----------------------------------------------------------------------+

+-----------------------------------------------------------------------+
| **Pumpkin Bread**                                                     |
|                                                                       |
| If you have some leftover pumpkin from the custard, you can make it   |
| into pumpkin bread. This makes a great breakfast with even needing to |
| put anything on it.                                                   |
|                                                                       |
| 3 c Sugar\                                                            |
| 1 c Canola Oil\                                                       |
| 1 c Egg Substitute,Or 4 Whole Eggs\                                   |
| 16 oz Pumpkin\                                                        |
| 3 1/2 c Flour\                                                        |
| 1 t Sodium Free Baking Powder\                                        |
| 4 t Sodium Free Baking Soda\                                          |
| 2 t Cinnamon,Ground\                                                  |
| 1 t Ginger,Ground\                                                    |
| 2/3 c Water                                                           |
|                                                                       |
| Cream sugar and oil. Add eggs and pumpkin; mix well. Sift together:   |
| flour, baking soda, baking powder, cinnamon and ginger. Add to        |
| pumpkin mixture alternatively with water. Mix well after each         |
| addition. Pour into TWO well-greased and floured glass, 9x5 inch loaf |
| pans. Bake at 350 degrees for 1 1/2 hours, until loaves test done.    |
| Let stand for 10 minutes. Remove from pans to cool. Makes 2 loaves.   |
|                                                                       |
| Yield: 24 Servings                                                    |
|                                                                       |
| Sodium Category: VeryLowSodium                                        |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 1 Starch\                                                             |
| 0 Fruit\                                                              |
| 0 Milk\                                                               |
| 1 Other Carbohydrates\                                                |
| 0 Vegetable\                                                          |
| 0 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 2 Fat                                                                 |
|                                                                       |
| +------------------------------------------------------+----------+   |
| | Nutrition Facts\                                     |          |   |
| | Serving Size 1 Helping\                              |          |   |
| | Servings Per Recipe 24                               |          |   |
| |                                                      |          |   |
| | Amount Per Serving                                   |          |   |
| +------------------------------------------------------+----------+   |
| | Calories                                             | 260      |   |
| +------------------------------------------------------+----------+   |
| | Calories from Fat                                    | 87       |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \% Daily Values \*                                   |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Total Fat 10 gr\                                     | 15%\     |   |
| |   Saturated Fat 1 gr\                                | 4%\      |   |
| |   Polyunsaturated Fat 3 gr\                          |  \       |   |
| |   Monounsaturated Fat 5 gr\                          |  \       |   |
| | Cholesterol 0 mg\                                    | 0%\      |   |
| | Sodium 20 mg\                                        | 1%\      |   |
| | Potassium 116 mg\                                    | 3%\      |   |
| | Carbohydrates 41 gr\                                 | 14%\     |   |
| |   Dietary Fiber 1.1gr\                               | 5%\      |   |
| | Protein 3 gr                                         |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Vitamin A\                                           | 1%\      |   |
| | Vitamin C\                                           | 1%\      |   |
| | Calcium\                                             | 2%\      |   |
| | Iron                                                 | 8%       |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \* Percent Daily Values are based on\                |          |   |
| | a 2000 calorie diet                                  |          |   |
| +------------------------------------------------------+----------+   |
+-----------------------------------------------------------------------+
| **Broth Injected Turkey**                                             |
|                                                                       |
| You can get the same kind of extra juiciness that the commercial meat |
| packers are doing while saving lots of sodium by injecting your own   |
| turkey. Using a low sodium chicken broth adds almost no sodium per    |
| serving. You can find injectors in the gadget aisle of many large     |
| supermarkets or any kitchen supply store or buy one online somewhere  |
| like cooking.Com for only a few dollars. Starting the cooking at a    |
| high temperature seals in the juices and gives you a nice juicy skin. |
|                                                                       |
| 12 lb Turkey\                                                         |
| 1 c Low Sodium Chicken Or Turkey Broth                                |
|                                                                       |
| Preheat oven to 500F. Using a hypodermic needle or baster-injector to |
| inject the broth into the turkey. Put turkey in the oven. Let cook    |
| for 20 minutes or until the exterior is crisp, but not golden brown.  |
| Reduce heat to 375F. Let bird roast until finished.                   |
|                                                                       |
| Yield: 24 Servings                                                    |
|                                                                       |
| Sodium Category: LowSodium                                            |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0 Starch\                                                             |
| 0 Fruit\                                                              |
| 0 Milk\                                                               |
| 0 Other Carbohydrates\                                                |
| 0 Vegetable\                                                          |
| 4 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 2 Fat                                                                 |
|                                                                       |
| +------------------------------------------------------+----------+   |
| | Nutrition Facts\                                     |          |   |
| | Serving Size 1 Helping\                              |          |   |
| | Servings Per Recipe 24                               |          |   |
| |                                                      |          |   |
| | Amount Per Serving                                   |          |   |
| +------------------------------------------------------+----------+   |
| | Calories                                             | 256      |   |
| +------------------------------------------------------+----------+   |
| | Calories from Fat                                    | 66       |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \% Daily Values \*                                   |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Total Fat 6 gr\                                      | 9%\      |   |
| |   Saturated Fat 2 gr\                                | 10%\     |   |
| |   Polyunsaturated Fat 2 gr\                          |  \       |   |
| |   Monounsaturated Fat 1 gr\                          |  \       |   |
| | Cholesterol 154 mg\                                  | 51%\     |   |
| | Sodium 83 mg\                                        | 3%\      |   |
| | Potassium 685 mg\                                    | 17%\     |   |
| | Carbohydrates 0 gr\                                  | 0%\      |   |
| |   Dietary Fiber 0gr\                                 | 0%\      |   |
| | Protein 49 gr                                        |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Vitamin A\                                           | 0%\      |   |
| | Vitamin C\                                           | 0%\      |   |
| | Calcium\                                             | 3%\      |   |
| | Iron                                                 | 16%      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \* Percent Daily Values are based on\                |          |   |
| | a 2000 calorie diet                                  |          |   |
| +------------------------------------------------------+----------+   |
+-----------------------------------------------------------------------+

+-----------------------------------------------------------------------+
| **Stuffing**                                                          |
|                                                                       |
| This is kind of a framework for making stuffing. Almost everyone has  |
| different herbs and additives they like. Feel free to change the      |
| seasonings with such things as thyme, and basil. You can also add     |
| other things like chestnuts or other nuts, mushrooms, chopped turkey  |
| giblets, etc. if this is something you would normally do. The longer  |
| you let the bread cubes dry out before making the stuffing, the more  |
| broth you will need. Many recipes also call for melted butter or      |
| margarine, or butter pats on top during baking, but I\'ve left these  |
| out in the interest of reduced fat. This mixture can of course also   |
| be used for stuffing the bird.                                        |
|                                                                       |
| 8 c Stuffing Bread,Cubed Or Crumbled\                                 |
| 2 c Low Sodium Chicken Or Turkey Broth\                               |
| 1 c Onion,Chopped\                                                    |
| 1/2 c Celery,Chopped\                                                 |
| 2 t Tarragon\                                                         |
| 1 t Sage\                                                             |
| 1 t Poultry Seasoning\                                                |
| 1 1/2 t Black Pepper                                                  |
|                                                                       |
| Combine all ingredients and toss lightly. Place in a greased 9x13     |
| baking dish. Bake at 350 until heated through, about 30 minutes.      |
|                                                                       |
| Yield: 12 Servings                                                    |
|                                                                       |
| Sodium Category: LowSodium                                            |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 4.5 Starch\                                                           |
| 0 Fruit\                                                              |
| 0 Milk\                                                               |
| 0 Other Carbohydrates\                                                |
| 0 Vegetable\                                                          |
| 0 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 0 Fat                                                                 |
|                                                                       |
| +----------------------------------------------------+------------+   |
| | Nutrition Facts\                                   |            |   |
| | Serving Size 1 Helping\                            |            |   |
| | Servings Per Recipe 12                             |            |   |
| |                                                    |            |   |
| | Amount Per Serving                                 |            |   |
| +----------------------------------------------------+------------+   |
| | Calories                                           | 186        |   |
| +----------------------------------------------------+------------+   |
| | Calories from Fat                                  | 23         |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | \% Daily Values \*                                 |            |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | Total Fat 3 gr\                                    | 4%\        |   |
| |   Saturated Fat 1 gr\                              | 4%\        |   |
| |   Polyunsaturated Fat 1 gr\                        |  \         |   |
| |   Monounsaturated Fat 1 gr\                        |  \         |   |
| | Cholesterol 1 mg\                                  | 0%\        |   |
| | Sodium 51 mg\                                      | 2%\        |   |
| | Potassium 907 mg\                                  | 23%\       |   |
| | Carbohydrates 46 gr\                               | 15%\       |   |
| |   Dietary Fiber 18.5gr\                            | 74%\       |   |
| | Protein 8 gr                                       |            |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | Vitamin A\                                         | 3%\        |   |
| | Vitamin C\                                         | 26%\       |   |
| | Calcium\                                           | 31%\       |   |
| | Iron                                               | 111%       |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | \* Percent Daily Values are based on\              |            |   |
| | a 2000 calorie diet                                |            |   |
| +----------------------------------------------------+------------+   |
+-----------------------------------------------------------------------+

+-----------------------------------------------------------------------+
| **Roasted Vegetables**                                                |
|                                                                       |
| A simple, but tasty way to cook vegetables.                           |
|                                                                       |
| 3 Potatoes,Cubed\                                                     |
| 3 Turnip,Cubed\                                                       |
| 1 c Carrot,Sliced 1\" Long\                                           |
| 1/2 Green Pepper,Cut In Chunks\                                       |
| 1/2 Red Bell Peppers,Cut In Chunks\                                   |
| 4 oz Mushroom\                                                        |
| 1/2 t Onion Powder\                                                   |
| 1/4 t Garlic Powder\                                                  |
| 1/2 t Thyme                                                           |
|                                                                       |
| Place vegetables in a single layer in a roasting pan. Spray with      |
| non-stick olive oil spray. Sprinkle with spices. Roast at 350 until   |
| done, about 30 minutes, turning once.                                 |
|                                                                       |
| Yield: 6 Servings                                                     |
|                                                                       |
| Sodium Category: LowSodium                                            |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 1.5 Starch\                                                           |
| 0 Fruit\                                                              |
| 0 Milk\                                                               |
| 0 Other Carbohydrates\                                                |
| 2 Vegetable\                                                          |
| 0 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 0 Fat                                                                 |
|                                                                       |
| +----------------------------------------------------+------------+   |
| | Nutrition Facts\                                   |            |   |
| | Serving Size 1 Helping\                            |            |   |
| | Servings Per Recipe 6                              |            |   |
| |                                                    |            |   |
| | Amount Per Serving                                 |            |   |
| +----------------------------------------------------+------------+   |
| | Calories                                           | 174        |   |
| +----------------------------------------------------+------------+   |
| | Calories from Fat                                  | 4          |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | \% Daily Values \*                                 |            |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | Total Fat 0 gr\                                    | 1%\        |   |
| |   Saturated Fat 0 gr\                              | 0%\        |   |
| |   Polyunsaturated Fat 0 gr\                        |  \         |   |
| |   Monounsaturated Fat 0 gr\                        |  \         |   |
| | Cholesterol 0 mg\                                  | 0%\        |   |
| | Sodium 85 mg\                                      | 3%\        |   |
| | Potassium 845 mg\                                  | 21%\       |   |
| | Carbohydrates 40 gr\                               | 13%\       |   |
| |   Dietary Fiber 7gr\                               | 23%\       |   |
| | Protein 4 gr                                       |            |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | Vitamin A\                                         | 60%\       |   |
| | Vitamin C\                                         | 109%\      |   |
| | Calcium\                                           | 5%\        |   |
| | Iron                                               | 6%         |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | \* Percent Daily Values are based on\              |            |   |
| | a 2000 calorie diet                                |            |   |
| +----------------------------------------------------+------------+   |
+-----------------------------------------------------------------------+