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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.

Do you have any idea how much sodium you consume on a daily basis? Do
you know how much you *should* have? Here are a few statistics to get
you thinking:

-   The Food and Drug Administration recommends 2400 milligrams (mg)
    daily

-   Most Americans not watching their sodium intake consume 7000-8000 mg
    daily

-   People who avoid adding salt at the table may still consume
    3000-4000 mg daily

-   Many experts recommend less than 1500 mg daily for people with a
    history of heart trouble, high blood pressure or other risk factors
    for heart disease

-   A can of chili may contain 2400 mg all by itself; homemade chili may
    contain less than 100 mg

-   A frozen chicken dinner entree may contain 2150mg

You **can** take control of your sodium intake. All it takes is the
decision to do it and a little effort.

We have some good recipes for the holidays here, including Christmas
Biscotti Mix In A Jar, Apple Butter Scones, Apple Cranberry Stuffed Pork
Roast, and White Chocolate/Cranberry Cookies

+-----------------------------------------------------------------------+
| **Christmas Biscotti Mix In A Jar**                                   |
|                                                                       |
| 3/4 c Cranberries, Dried\                                             |
| 3/4 c Pistachios, Unsalted, Shelled\                                  |
| 2 c Flour\                                                            |
| 1/2 t cardamom\                                                       |
| 2 t Sodium Free Baking Powder\                                        |
| 2/3 c Sugar\                                                          |
| \-\-\-\-\-\-\-- Added When Making\                                    |
| 1/3 c Unsalted Butter\                                                |
| 2 eggs\                                                               |
| 1 t vanilla                                                           |
|                                                                       |
| Layer all the ingredients in a 1 quart canning jar. Tap gently on the |
| counter top to settle each layer before adding the next. Add          |
| additional dried fruits or pistachios to fill any gaps. GIFT TAG      |
| DIRECTIONS: Beat 1/3 cup butter in a large mixing bowl on medium      |
| speed for 30 seconds. Add 2 eggs, and beat on medium until well       |
| combined. Stir in contents of jar just until combined using a wooden  |
| spoon. Divide into 2 loaves on cookie sheet, chilling if necessary to |
| make dough easier to handle. Each loaf should be about 9 inches long  |
| and 2 inches wide. Bake at 375F for 25-30 min or until a toothpick    |
| inserted in the center comes out clean. Cool on sheet for 1 hour. Cut |
| each loaf diagonally into 1/2 inch thick slices using a serrated      |
| (bread) knife. Place slices on an ungreased cookie sheet. Bake at     |
| 325F for 8 minutes, then turn over and bake for 8-10 minutes more or  |
| until dry and crisp. Transfer to wire rack to cool. Makes 32          |
|                                                                       |
| Yield: 32 Servings                                                    |
|                                                                       |
| Sodium Category: VeryLowSodium                                        |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0.5 Starch\                                                           |
| 0 Fruit\                                                              |
| 0 Milk\                                                               |
| 0 Other Carbohydrates\                                                |
| 0 Vegetable\                                                          |
| 0 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 1 Fat                                                                 |
|                                                                       |
| +---------------------------------------------------------+-------+   |
| | Nutrition Facts\                                        |       |   |
| | Serving Size 1 Helping\                                 |       |   |
| | Servings Per Recipe 32                                  |       |   |
| |                                                         |       |   |
| | Amount Per Serving                                      |       |   |
| +---------------------------------------------------------+-------+   |
| | Calories                                                | 96    |   |
| +---------------------------------------------------------+-------+   |
| | Calories from Fat                                       | 33    |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | \% Daily Values \*                                      |       |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | Total Fat 4 gr\                                         | 6%\   |   |
| |   Saturated Fat 2 gr\                                   | 8%\   |   |
| |   Polyunsaturated Fat 1 gr\                             |  \    |   |
| |   Monounsaturated Fat 1 gr\                             |  \    |   |
| | Cholesterol 20 mg\                                      | 7%\   |   |
| | Sodium 7 mg\                                            | 0%\   |   |
| | Potassium 105 mg\                                       | 3%\   |   |
| | Carbohydrates 14 gr\                                    | 5%\   |   |
| |   Dietary Fiber 0.7gr\                                  | 3%\   |   |
| | Protein 2 gr                                            |       |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | Vitamin A\                                              | 2%\   |   |
| | Vitamin C\                                              | 0%\   |   |
| | Calcium\                                                | 2%\   |   |
| | Iron                                                    | 4%    |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | \* Percent Daily Values are based on\                   |       |   |
| | a 2000 calorie diet                                     |       |   |
| +---------------------------------------------------------+-------+   |
+-----------------------------------------------------------------------+
| **Apple Butter Scones**                                               |
|                                                                       |
| Another of my daughter\'s finds, she made these for last Sunday\'s    |
| breakfast. Add a little apple butter on top and they are wonderful.   |
| She substituted the creamer for heavy cream that was called for in    |
| the original recipe and found she had to add a little extra flour,    |
| perhaps because it\'s thinner than the cream would have been. This    |
| reduced the fat from 13 grams to 7.                                   |
|                                                                       |
| 2 1/4 c Flour\                                                        |
| 1 T Sodium Free Baking Powder\                                        |
| 1 T Brown Sugar\                                                      |
| 1/4 c Unsalted Margarine, Melted\                                     |
| 1/2 c Egg Substitute\                                                 |
| 1/2 c Non Fat,Non Diary Creamer\                                      |
| 1/4 c Apple Butter\                                                   |
| 1 t Unsalted Margarine, Melted\                                       |
| 2 t Sugar\                                                            |
| 1/4 t Cinnamon                                                        |
|                                                                       |
| Mix flour, baking powder and brown sugar in a large bowl. Stir in 1/4 |
| cup butter, eggs, creamer and apple butter until soft dough forms.    |
| Place dough on lightly floured surface. Pat into 8 inch round, about  |
| 3/4 inch thick. Brush with 1 tablespoon butter and sprinkle with      |
| cinnamon and sugar. Cut into 8 wedges. Place 1 inch apart on          |
| ungreased cookie sheet. Bake 10-15 minutes at 425, or until golden    |
| brown.                                                                |
|                                                                       |
| Yield: 8 Servings                                                     |
|                                                                       |
| Sodium Category: VeryLowSodium                                        |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 2 Starch\                                                             |
| 0 Fruit\                                                              |
| 0 Milk\                                                               |
| 0 Other Carbohydrates\                                                |
| 0 Vegetable\                                                          |
| 0 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 1 Fat                                                                 |
|                                                                       |
| +------------------------------------------------------+----------+   |
| | Nutrition Facts\                                     |          |   |
| | Serving Size 1 Helping\                              |          |   |
| | Servings Per Recipe 8                                |          |   |
| |                                                      |          |   |
| | Amount Per Serving                                   |          |   |
| +------------------------------------------------------+----------+   |
| | Calories                                             | 236      |   |
| +------------------------------------------------------+----------+   |
| | Calories from Fat                                    | 38       |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \% Daily Values \*                                   |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Total Fat 7 gr\                                      | 11%\     |   |
| |   Saturated Fat 1 gr\                                | 6%\      |   |
| |   Polyunsaturated Fat 2 gr\                          |  \       |   |
| |   Monounsaturated Fat 3 gr\                          |  \       |   |
| | Cholesterol 0 mg\                                    | 0%\      |   |
| | Sodium 34 mg\                                        | 1%\      |   |
| | Potassium 295 mg\                                    | 7%\      |   |
| | Carbohydrates 36 gr\                                 | 12%\     |   |
| |   Dietary Fiber 1.2gr\                               | 5%\      |   |
| | Protein 6 gr                                         |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Vitamin A\                                           | 12%\     |   |
| | Vitamin C\                                           | 0%\      |   |
| | Calcium\                                             | 10%\     |   |
| | Iron                                                 | 12%      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \* Percent Daily Values are based on\                |          |   |
| | a 2000 calorie diet                                  |          |   |
| +------------------------------------------------------+----------+   |
+-----------------------------------------------------------------------+
| **Apple Cranberry Stuffed Pork Roast**                                |
|                                                                       |
| This apple cranberry stuffed pork roast recipe is based on a recipe   |
| from Simply Recipes at www.elise.com. My wife wondered about going to |
| the trouble of butter flying the roast, but the results were worth    |
| what turned out to be not a lot of effort. This is the kind of meal   |
| you could serve to anyone and they\'d never know it had the sodium    |
| removed. I was going to grill it, but ran out of propane, so it ended |
| up being finished in the oven.                                        |
|                                                                       |
| Filling\                                                              |
| 2/3 c apple cider\                                                    |
| 1/4 c cider vinegar\                                                  |
| 1/2 c Light Brown Sugar, Packed\                                      |
| 1 T Dried Shallots\                                                   |
| 1 c Dried Apples\                                                     |
| 1/2 c dried cranberries\                                              |
| 1 t Ginger\                                                           |
| 1/2 t yellow mustard seeds\                                           |
| 1/2 t ground allspice\                                                |
| 1/8 t Cayenne\                                                        |
| Pork Roast\                                                           |
| 2 lb boneless center-cut pork loin roast                              |
|                                                                       |
| Bring all the filling ingredients to simmer in medium saucepan over   |
| medium-high heat. Cover; reduce heat to low, and cook until apples    |
| are very soft, about 20 minutes. Strain through a fine-mesh sieve,    |
| reserving the liquid. Use a rubber spatula to press against the apple |
| mixture in the sieve to extract as much liquid out as possible.       |
| Return liquid to saucepan and simmer over medium-high heat until      |
| reduced to 1/2 cup, about 5 minutes. Remove from heat, set aside and  |
| reserve this liquid for use as a glaze. Preheat oven to 350F or       |
| prepare your grill for indirect heat. Lay the roast down, fat side    |
| up. Insert the knife into the roast 1/2-inch horizontally from the    |
| bottom of the roast, along the long side of the roast. Make a long    |
| cut along the bottom of the roast, stopping 1/2 inch before the edge  |
| of the roast. You might find it easier to handle by starting at a     |
| corner of the roast. Open up the roast and continue to cut through    |
| the thicker half of the roast, again keeping 1/2 inch from the        |
| bottom. Repeat until the roast is an even 1/2-inch thickness all over |
| when laid out. Spread out the filling on the roast, leaving a         |
| 1/2-inch border from the edges. Starting with the short side of the   |
| roast, roll it up very tightly. Secure with kitchen twine at 1-inch   |
| intervals. Place roast on a rack in a roasting pan, place in oven, on |
| the middle rack. You can also grill the roast, using indirect heat.   |
| Preheat the grill. Wipe the grates with olive oil. Place roast, fat   |
| side up, on the side of the grill that has no coals underneath. Place |
| the lid on the grill If you are grilling, turn roast half way through |
| the cooking. Cook for 45 to 60 minutes Brush with half of the glaze   |
| and cook for 5 minutes longer. Remove the roast from the oven or      |
| grill. Place it on a cutting board. Cover with foil to rest and keep  |
| warm for 15 minutes before slicing. Slice into 1/2-inch wide pieces,  |
| removing the cooking twine as you cut the roast. Serve with remaining |
| glaze.                                                                |
|                                                                       |
| Yield: 6 Servings                                                     |
|                                                                       |
| Sodium Category: LowSodium                                            |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0 Starch\                                                             |
| 1 Fruit\                                                              |
| 0 Milk\                                                               |
| 1 Other Carbohydrates\                                                |
| 0 Vegetable\                                                          |
| 5 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 0.5 Fat                                                               |
|                                                                       |
| +------------------------------------------------------+----------+   |
| | Nutrition Facts\                                     |          |   |
| | Serving Size 1 Helping\                              |          |   |
| | Servings Per Recipe 6                                |          |   |
| |                                                      |          |   |
| | Amount Per Serving                                   |          |   |
| +------------------------------------------------------+----------+   |
| | Calories                                             | 442      |   |
| +------------------------------------------------------+----------+   |
| | Calories from Fat                                    | 121      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \% Daily Values \*                                   |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Total Fat 13 gr\                                     | 20%\     |   |
| |   Saturated Fat 5 gr\                                | 23%\     |   |
| |   Polyunsaturated Fat 1 gr\                          |  \       |   |
| |   Monounsaturated Fat 6 gr\                          |  \       |   |
| | Cholesterol 114 mg\                                  | 38%\     |   |
| | Sodium 103 mg\                                       | 4%\      |   |
| | Potassium 1012 mg\                                   | 25%\     |   |
| | Carbohydrates 35 gr\                                 | 12%\     |   |
| |   Dietary Fiber 0.8gr\                               | 3%\      |   |
| | Protein 44 gr                                        |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Vitamin A\                                           | 1%\      |   |
| | Vitamin C\                                           | 4%\      |   |
| | Calcium\                                             | 5%\      |   |
| | Iron                                                 | 13%      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \* Percent Daily Values are based on\                |          |   |
| | a 2000 calorie diet                                  |          |   |
| +------------------------------------------------------+----------+   |
+-----------------------------------------------------------------------+
| **White Chocolate/Cranberry Cookies**                                 |
|                                                                       |
| These were inspired by cookies that were served as a snack at an all  |
| afternoon training session I had at work. I was looking for a soft    |
| cookie for the while chips and dried cranberries. A hint \... if you  |
| like softer cookies, replace the butter or margarine with shortening  |
| like butter flavored Crisco and the white sugar with brown.           |
|                                                                       |
| 1/2 c Shortening\                                                     |
| 1 c Brown Sugar\                                                      |
| 1/4 c Egg Substitute or 1 Large Egg\                                  |
| 1 t Vanilla\                                                          |
| 1 3/4 c Flour\                                                        |
| 1 t Sodium Free Baking Soda\                                          |
| 1/4 c Buttermilk\                                                     |
| 1/2 c White Chocolate Chips\                                          |
| 1/2 c Dried Cranberries                                               |
|                                                                       |
| Beat shortening until light. Add sugar and beat until fluffy. Beat in |
| egg and vanilla. Stir together dry ingredients. Add alternately with  |
| buttermilk. Beat until smooth. Stir in chips and cranberries. Drop    |
| about 2 inches apart on greased baking sheet. Bake at 375 8 to 10     |
| minutes, until lightly browned.                                       |
|                                                                       |
| Yield: 36 Servings                                                    |
|                                                                       |
| Sodium Category: VeryLowSodium                                        |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0 Starch\                                                             |
| 0 Fruit\                                                              |
| 0 Milk\                                                               |
| 0.5 Other Carbohydrates\                                              |
| 0 Vegetable\                                                          |
| 0 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 1 Fat                                                                 |
|                                                                       |
| +---------------------------------------------------------+-------+   |
| | Nutrition Facts\                                        |       |   |
| | Serving Size 1 Helping\                                 |       |   |
| | Servings Per Recipe 36                                  |       |   |
| |                                                         |       |   |
| | Amount Per Serving                                      |       |   |
| +---------------------------------------------------------+-------+   |
| | Calories                                                | 92    |   |
| +---------------------------------------------------------+-------+   |
| | Calories from Fat                                       | 33    |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | \% Daily Values \*                                      |       |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | Total Fat 4 gr\                                         | 6%\   |   |
| |   Saturated Fat 1 gr\                                   | 6%\   |   |
| |   Polyunsaturated Fat 1 gr\                             |  \    |   |
| |   Monounsaturated Fat 2 gr\                             |  \    |   |
| | Cholesterol 1 mg\                                       | 0%\   |   |
| | Sodium 10 mg\                                           | 0%\   |   |
| | Potassium 62 mg\                                        | 2%\   |   |
| | Carbohydrates 14 gr\                                    | 5%\   |   |
| |   Dietary Fiber 0.3gr\                                  | 1%\   |   |
| | Protein 1 gr                                            |       |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | Vitamin A\                                              | 1%\   |   |
| | Vitamin C\                                              | 0%\   |   |
| | Calcium\                                                | 1%\   |   |
| | Iron                                                    | 3%    |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | \* Percent Daily Values are based on\                   |       |   |
| | a 2000 calorie diet                                     |       |   |
| +---------------------------------------------------------+-------+   |
+-----------------------------------------------------------------------+