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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.

It's close to the end of summer and that means barbecues. We have some
good new recipes for you here, including Lemonade, Corn-On-The-Grill,
Barbecued Spareribs, and Fruit Smoothies.

**Lemonade**

With weather as hot as we\'ve been having lately, a tall cold glass of
lemonade sure tastes good. Fresh squeezed lemon juice is best, but you
can still get good lemonade using bottled juice.

1 1/2 c Lemon Juice\
1 1/2 c Sugar\
5 qt Water

Heat sugar and lemon juice just until sugar dissolves. Add to water.
Stir and serve over ice.

Yield: 20 Servings

Sodium Category: Sodium Free

Diabetic Exchanges\
0 Starch\
0 Fruit\
0 Milk\
1 Other Carbohydrates\
0 Vegetable\
0 Lean Meat\
0 Very Lean Meat\
0 Fat

+-----------------------------------------------------------+----------+
| Nutrition Facts\                                          |          |
| Serving Size 1 Helping\                                   |          |
| Servings Per Recipe 20                                    |          |
|                                                           |          |
| Amount Per Serving                                        |          |
+-----------------------------------------------------------+----------+
| Calories                                                  | 68       |
+-----------------------------------------------------------+----------+
| Calories from Fat                                         | 0        |
+-----------------------------------------------------------+----------+
|                                                           |          |
+-----------------------------------------------------------+----------+
| \% Daily Values \*                                        |          |
+-----------------------------------------------------------+----------+
|                                                           |          |
+-----------------------------------------------------------+----------+
| Total Fat 0 gr\                                           | 0%\      |
|   Saturated Fat 0 gr\                                     | 0%\      |
|   Polyunsaturated Fat 0 gr\                               |  \       |
|   Monounsaturated Fat 0 gr\                               |  \       |
| Cholesterol 0 mg\                                         | 0%\      |
| Sodium 5 mg\                                              | 0%\      |
| Potassium 23 mg\                                          | 1%\      |
| Carbohydrates 17 gr\                                      | 6%\      |
|   Dietary Fiber 0gr\                                      | 0%\      |
| Protein 0 gr                                              |          |
+-----------------------------------------------------------+----------+
|                                                           |          |
+-----------------------------------------------------------+----------+
| Vitamin A\                                                | 0%\      |
| Vitamin C\                                                | 14%\     |
| Calcium\                                                  | 1%\      |
| Iron                                                      | 0%       |
+-----------------------------------------------------------+----------+
|                                                           |          |
+-----------------------------------------------------------+----------+
| \* Percent Daily Values are based on\                     |          |
| a 2000 calorie diet                                       |          |
+-----------------------------------------------------------+----------+

+-----------------------------------------------------------------------+
| **Corn On The Grill**                                                 |
|                                                                       |
| If you are really trying for an entire grilled meal, corn makes an    |
| excellent choice. I personally like the flavor a lot better than      |
| boiled. You can grill it in the husk rather than full if you soak it  |
| in cold water for at least a half an hour                             |
|                                                                       |
| 4 Corn\                                                               |
| 1/4 c Unsalted Butter\                                                |
| 1/2 t Black Pepper                                                    |
|                                                                       |
| Spread the butter on the corn and sprinkle with the pepper. Wrap in   |
| heavy duty aluminum foil and grill until done, about 15 minutes,      |
| turning frequently.                                                   |
|                                                                       |
| Yield: 4 Servings                                                     |
|                                                                       |
| Sodium Category: Very Low Sodium                                      |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0 Starch\                                                             |
| 0 Fruit\                                                              |
| 0 Milk\                                                               |
| 0 Other Carbohydrates\                                                |
| 2 Vegetable\                                                          |
| 0 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 1 Fat                                                                 |
|                                                                       |
| +------------------------------------------------------+----------+   |
| | Nutrition Facts\                                     |          |   |
| | Serving Size 1 Helping\                              |          |   |
| | Servings Per Recipe 4                                |          |   |
| |                                                      |          |   |
| | Amount Per Serving                                   |          |   |
| +------------------------------------------------------+----------+   |
| | Calories                                             | 225      |   |
| +------------------------------------------------------+----------+   |
| | Calories from Fat                                    | 112      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \% Daily Values \*                                   |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Total Fat 12 gr\                                     | 19%\     |   |
| |   Saturated Fat 7 gr\                                | 37%\     |   |
| |   Polyunsaturated Fat 1 gr\                          |  \       |   |
| |   Monounsaturated Fat 4 gr\                          |  \       |   |
| | Cholesterol 31 mg\                                   | 10%\     |   |
| | Sodium 8 mg\                                         | 9%\      |   |
| | Potassium 375 mg\                                    | 9%\      |   |
| | Carbohydrates 30 gr\                                 | 10%\     |   |
| |   Dietary Fiber 3.6gr\                               | 14%\     |   |
| | Protein 4 gr                                         |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Vitamin A\                                           | 15%\     |   |
| | Vitamin C\                                           | 15%\     |   |
| | Calcium\                                             | 1%\      |   |
| | Iron                                                 | 5%       |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \* Percent Daily Values are based on\                |          |   |
| | a 2000 calorie diet                                  |          |   |
| +------------------------------------------------------+----------+   |
+-----------------------------------------------------------------------+
| **Barbecued Spareribs**                                               |
|                                                                       |
| If you like you spareribs soft and juicy rather than dry and crispy,  |
| this is the recipe for you. The simmering also allows you to get most |
| of the fat off the ribs and the grilling gives them a nice exterior   |
| crust.                                                                |
|                                                                       |
| 2 1/2 lb Pork Spareribs\                                              |
| 6 c Water\                                                            |
| 6 oz Low Sodium Tomato Paste\                                         |
| 1 Onion,Sliced\                                                       |
| 2 ea Garlic,Chopped\                                                  |
| 1/2 t Peppercorns\                                                    |
| 1/2 t Whole Cloves\                                                   |
| 2 T Tabasco\                                                          |
| 1 T Lemon Juice\                                                      |
| 1/4 c Molasses\                                                       |
| 2 T Cider Vinegar\                                                    |
| 1 t Dry Mustard                                                       |
|                                                                       |
| Place the water, tomato paste, onion, garlic, peppercorns, cloves,    |
| Tobasco and lemon juice in a large saucepan. Bring to a boil and      |
| allow to simmer rapidly for 15 minutes. When the liquid is bubbling,  |
| add the ribs. Make sure they are covered with the sauce. Let the ribs |
| simmer 45 minutes. As the liquid reduces, add water to keep it at the |
| original level. Remove the pan from the heat and allow to cool to     |
| room temperature. Do this as much as a day ahead, and refrigerate.    |
| Skim fat off the top. Return to room temperature. Place 1 cup of the  |
| boiling liquid from the ribs in a small saucepan. Boil the liquid     |
| until reduced to 1/2 cup. Add the remaining ingredients. Stir over    |
| heat to combine thoroughly. Brush this mixture liberally over the     |
| blanched ribs before cooking them. Grill over medium heat for 15      |
| minutes, turning and basting with more sauce frequently.              |
|                                                                       |
| Yield: 6 Servings                                                     |
|                                                                       |
| Sodium Category: Moderate Sodium                                      |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0 Starch\                                                             |
| 0 Fruit\                                                              |
| 0 Milk\                                                               |
| 0.5 Other Carbohydrates\                                              |
| 1 Vegetable\                                                          |
| 5 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 0 Fat                                                                 |
|                                                                       |
| +------------------------------------------------------+----------+   |
| | Nutrition Facts\                                     |          |   |
| | Serving Size 1 Helping\                              |          |   |
| | Servings Per Recipe 6                                |          |   |
| |                                                      |          |   |
| | Amount Per Serving                                   |          |   |
| +------------------------------------------------------+----------+   |
| | Calories                                             | 352      |   |
| +------------------------------------------------------+----------+   |
| | Calories from Fat                                    | 124      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \% Daily Values \*                                   |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Total Fat 15 gr\                                     | 27%\     |   |
| |   Saturated Fat 5 gr\                                | 24%\     |   |
| |   Polyunsaturated Fat 2 gr\                          |  \       |   |
| |   Monounsaturated Fat 6 gr\                          |  \       |   |
| | Cholesterol 127 mg\                                  | 42%\     |   |
| | Sodium 212 mg\                                       | 8%\      |   |
| | Potassium 1166 mg\                                   | 29%\     |   |
| | Carbohydrates 18 gr\                                 | 6%\      |   |
| |   Dietary Fiber 1.7gr\                               | 7%\      |   |
| | Protein 38 gr                                        |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Vitamin A\                                           | 16%\     |   |
| | Vitamin C\                                           | 28%\     |   |
| | Calcium\                                             | 8%\      |   |
| | Iron                                                 | 21%      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \* Percent Daily Values are based on\                |          |   |
| | a 2000 calorie diet                                  |          |   |
| +------------------------------------------------------+----------+   |
+-----------------------------------------------------------------------+

+-----------------------------------------------------------------------+
| **Fruit Smoothies**                                                   |
|                                                                       |
| Reader Claire sent me the following recipe in response to one of my   |
| frequent comments about leftover bananas. Not only does it provide a  |
| way to store and use those bananas that are near the end of their     |
| useful life, but it gives you a smoothie that isn\'t diluted by ice.  |
| The nutritional information is calculated assuming orange juice no    |
| additional fruit.                                                     |
|                                                                       |
| 1 c Fruit Juice\                                                      |
| 3 Bananas, Frozen\                                                    |
| optional Fresh Or Frozen Berries Or Other Fruit                       |
|                                                                       |
| Pour liquid into blender. Add frozen bananas and other fresh or       |
| frozen fruit and blend till smooth. Options: 1. Liquids: OJ, apple    |
| juice or other fruit juice. If using fresh oranges or apples, peel,   |
| remove seeds, and throw sections into blender. Puree before           |
| continuing with recipe. 2. Bananas: Peel ripe bananas and freeze in   |
| halves or thirds (chunks if you prefer). A freezer bag is ideal. If   |
| you freeze whole (unpeeled) bananas, it\'s OK to cut or break them    |
| into chunks when adding them to this recipe. 3. Fresh or frozen       |
| fruit: Any kind of berries, peaches, nectarines, grapes, cherries \-- |
| be sure the fruit is pitless. If using, add about 1/2 cup to start,   |
| to be sure mixture doesn\'t get too thick. If it does, add some       |
| liquid. Milk Shakes: Follow the smoothie recipe but use any kind of   |
| milk instead of the fruit juice.                                      |
|                                                                       |
| Yield: 1 Servings                                                     |
|                                                                       |
| Sodium Category: Very Low Sodium                                      |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0 Starch\                                                             |
| 5 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 1                              |            |   |
| |                                                    |            |   |
| | Amount Per Serving                                 |            |   |
| +----------------------------------------------------+------------+   |
| | Calories                                           | 325        |   |
| +----------------------------------------------------+------------+   |
| | Calories from Fat                                  | 14         |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | \% Daily Values \*                                 |            |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | Total Fat 2 gr\                                    | 2%\        |   |
| |   Saturated Fat 0 gr\                              | 2%\        |   |
| |   Polyunsaturated Fat 0 gr\                        |  \         |   |
| |   Monounsaturated Fat 0 gr\                        |  \         |   |
| | Cholesterol 0 mg\                                  | 0%\        |   |
| | Sodium 7 mg\                                       | 0%\        |   |
| | Potassium 1386 mg\                                 | 35%\       |   |
| | Carbohydrates 81 gr\                               | 27%\       |   |
| |   Dietary Fiber 6.3gr\                             | 25%\       |   |
| | Protein 4 gr                                       |            |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | Vitamin A\                                         | 13%\       |   |
| | Vitamin C\                                         | 179%\      |   |
| | Calcium\                                           | 3%\        |   |
| | Iron                                               | 10%        |   |
| +----------------------------------------------------+------------+   |
| |                                                    |            |   |
| +----------------------------------------------------+------------+   |
| | \* Percent Daily Values are based on\              |            |   |
| | a 2000 calorie diet                                |            |   |
| +----------------------------------------------------+------------+   |
+-----------------------------------------------------------------------+