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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.

Its summer here and that means lots of grilled and smoked meals. We have
some good new recipes for you here, including a couple of smoked meat
meals, new rubs and sauces and a few veggie recipes that go well with
barbecue. Both the meat recipes call for smoking, but if you don\'t have
a smoker, they can be cooked on any covered grill.

**Rub #1 - The Wild One**

A traditional southern dry rub for barbecue. These types of rubs are
typically rubbed into the meat and allowed to flavor it overnight in the
refrigerator before long, low heat cooking. The main ingredient is
paprika, so if you plan to do a lot of grilling or smoking, you may way
to get a big bottle at one of the membership clubs like Sam\'s or BJ\'s.
The rub tends to be a bit on the spicy side, so if you don\'t like your
food hot, you may want to try Rub #2.

1/2 c Paprika

3 T Black Pepper,Freshly Ground

1/4 c Brown Sugar

2 T Chili Powder

2 T Onion Powder

2 T Garlic Powder

2 t Cayenne

Mix well, store in a cool dark place.

Yield: 22 Servings

Per Serving:

26 Calories

1 g Protein

1 g Total Fat

0 g Saturated Fat

0 g Polyunsaturated Fat

0 g Monounsaturated Fat

6 g Carbohydrates

1.6 g Fiber

10 mg Sodium

109 mg Potassium

0 mg Cholesterol

Diabetic Exchanges

0 Starch

0 Fruit

0 Milk

0 Other Carbohydrates

0 Vegetable

0 Lean Meat

0 Very Lean Meat

0 Fat

**Rub #2 - The Mild One**

A sweeter, less spicy rub for grilling and smoking.

1/2 c Paprika

2 T Black Pepper,Freshly Ground

1/3 c Brown Sugar

2 T Chili Powder

2 T Onion Powder

2 T Garlic Powder

Mix well, store in a cool dark place.

Yield: 22 Servings

Per Serving:

28 Calories

1 g Protein

0 g Total Fat

0 g Saturated Fat

0 g Polyunsaturated Fat

0 g Monounsaturated Fat

6 g Carbohydrates

1.4 g Fiber

10 mg Sodium

106 mg Potassium

0 mg Cholesterol

Diabetic Exchanges

0 Starch

0 Fruit

0 Milk

0 Other Carbohydrates

0 Vegetable

0 Lean Meat

0 Very Lean Meat

0 Fat

**Spicy Red Sauce**

This is sort of a composite sauce from several traditional styles. It
starts out like the spicy vinegar based sauces of eastern North
Carolina, but then adds some of the tomato and sweetness that is more
common in other areas.

1 1/2 c Cider Vinegar

1/2 c Low Sodium Catsup

1/2 t Cayenne

2 T Molasses

Combine all ingredients and stir. Sauce keeps well if refrigerated.

Yield: 16 Servings

Per Serving:

19 Calories

0 g Protein

0 g Total Fat

0 g Saturated Fat

0 g Polyunsaturated Fat

0 g Monounsaturated Fat

5 g Carbohydrates

0.1 g Fiber

3 mg Sodium

98 mg Potassium

0 mg Cholesterol

Diabetic Exchanges

0 Starch

0 Fruit

0 Milk

0 Other Carbohydrates

0.5 Vegetable

0 Lean Meat

0 Very Lean Meat

0 Fat

**Smoked Pot Roast**

This is a great way to tenderize a cheap cut of beef like chuck roast.
The meat is cooked slowly, first directly on the grill and then wrapped
in foil with a tomato sauce that steams and further tenderizes it. It
can be cooked either on a grill using low, indirect heat or in a smoker
if you have one. The time in the recipe assumes a temperature in the
grill of around 250 degrees F.

3 lb Boneless Beef Chuck

1/2 c Rub #1 Or Rub \# 2

1/4 c Cider Vinegar

1 Onion,Chopped

1 cn No Salt Added Tomatoes

1 Jalapeno,Chopped, Optional

The night before you plan to barbecue, massage the rub into the roast,
place in a plastic bag and refrigerate. Remove from refrigerator and
allow to come to room temperature while the grill or smoker heats. Bring
the temperature of the grill or smoker to about 250 degrees F. Add wood
chips as appropriate for your type of cooker. Place the roast in the
cooker and cook over indirect heat for about 4 hours. Remove from cooker
and place on a sheet of heavy duty aluminum foil. Combine the vinegar,
onion, tomatoes and jalepeno if desired and pour over the roast. Return
to cooker and cook an additional 3 hours. Remove from cooker and allow
to stand 10 minutes before cutting and serving.

Yield: 8 Servings

Per Serving:

387 Calories

40 g Protein

23 g Total Fat

9 g Saturated Fat

1 g Polyunsaturated Fat

10 g Monounsaturated Fat

2 g Carbohydrates

0.9 g Fiber

85 mg Sodium

384 mg Potassium

136 mg Cholesterol

Diabetic Exchanges

0 Starch

0 Fruit

0 Milk

0 Vegetable

6 Lean Meat

0 Very Lean Meat

1.5 Fat

**Smoked Pork Shoulder**

The preparation for this pork roast is similar to the Smoked Pot Roast,
but the resulting flavor is very different. This recipe uses a pork
shoulder roast and makes a lot of smoked pork. This makes it great for a
get-together or you can freeze some of the leftovers for quick meals
later. We found that you can easily shred the pork for pulled pork
sandwiches when it\'s hot, but that it slices easily after it\'s been
refrigerated.

6 lb Pork Shoulder Roast

3/4 c Rub #1 Or Rub \# 2

\-\-\-\-\-- Sauce

2 c Cider Vinegar

3 T Black Pepper,Freshly Ground

1 T Worcestershire

1 T Paprika

1 t Cayenne

The night before you plan to barbecue, massage the rub into the roast,
place in a plastic bag and refrigerate. Remove from refrigerator and
allow to come to room temperature while the grill or smoker heats. Bring
the temperature of the grill or smoker to about 250 degrees F. Add wood
chips as appropriate for your type of cooker. Place the roast in the
cooker and cook over indirect heat for about 6 hours. Combine sauce
ingredients and baste roast with the sauce about once an hour. At the
end of the 6 hours. remove from cooker and place on a sheet of heavy
duty aluminum foil. Pour the remaining sauce over the roast. Return to
cooker and cook an additional 3 hours. Remove from cooker and allow to
stand 10 minutes before cutting and serving.

Yield: 18 Servings

Per Serving:

365 Calories

26 g Protein

27 g Total Fat

9 g Saturated Fat

3 g Polyunsaturated Fat

12 g Monounsaturated Fat

3 g Carbohydrates

0.5 g Fiber

107 mg Sodium

514 mg Potassium

107 mg Cholesterol

Diabetic Exchanges

0 Vegetable

4 Lean Meat

0 Very Lean Meat

3 Fat

**Grilled Potato And Onion Packet**

A simple grilled potato recipe that\'s good with any kind of grilled or
smoked meat.

6 md Red Potatoes

1 Onion

2 T Unsalted Butter

Spray a large piece of heavy duty aluminum foil with no-stick vegetable
oil spray. Coarsely chop potatoes and onion into piece about 1 inch
across. Place potatoes and onions on foil. Cut butter in small pieces
and place on top of vegetables. Seal foil and grill over medium heat
until potatoes are done, about 1/2 hour.

Yield: 6 Servings

Per Serving:

157 Calories

3 g Protein

4 g Total Fat

2 g Saturated Fat

0 g Polyunsaturated Fat

1 g Monounsaturated Fat

29 g Carbohydrates

4.9 g Fiber

13 mg Sodium

363 mg Potassium

10 mg Cholesterol

Diabetic Exchanges

1.5 Starch

0 Fruit

0 Milk

0 Other Carbohydrates

0.5 Vegetable

0 Lean Meat

0 Very Lean Meat

1 Fat

**Southern Style Greens**

This makes a perfect accompaniment to grilled or smoked pork. The spices
and honey make it more than just boiled greens.

2 lb Kale,Or Collard Greens

1 Onion,Chopped

1/2 c Red Bell Peppers,Chopped

1/2 c Green Bell Peppers,Chopped

1/2 c Cider Vinegar

1 T Honey

1/2 t Garlic Powder

1/2 t Black Pepper,Freshly Ground

1 t Tabasco

Combine all ingredients in a large pot with 4 cups water. Bring to a
boil, cover and reduce heat and simmer for 1 1/2 hours.

Yield: 6 Servings

Per Serving:

107 Calories

6 g Protein

1 g Total Fat

0 g Saturated Fat

1 g Polyunsaturated Fat

0 g Monounsaturated Fat

23 g Carbohydrates

3.8 g Fiber

73 mg Sodium

795 mg Potassium

0 mg Cholesterol

Diabetic Exchanges

0 Starch

0 Fruit

0 Milk

0 Other Carbohydrates

4 Vegetable

0 Lean Meat

0 Very Lean Meat

0 Fat