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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 February, including Apple Pancakes 2,
Barley with Mushrooms, Teriyaki Sauce, Japanese Style Eggplant, Grilled
Tuna Steaks, and Low Fat Devil\'s Food Cake

+-----------------------------------------------------------------------+
| **Apple Pancakes 2**                                                  |
|                                                                       |
| A great weekend breakfast and a particularly good choice.             |
|                                                                       |
| 2/3 c Flour,Unbleached, Unsifted\                                     |
| 2 t Sugar\                                                            |
| 4 Eggs,Large, Beaten\                                                 |
| 1/2 c Skim Milk\                                                      |
| 2 c Apple,Slices\                                                     |
| 6 T Unsalted Butter\                                                  |
| 2 T Sugar\                                                            |
| 1/4 t Cinnamon                                                        |
|                                                                       |
| Sift together the flour and 2 teaspoon sugar. Beat eggs and milk      |
| together. Gradually add flour mixture; beat until smooth. Sauté       |
| apples in 2 tablespoons of butter until tender. Mix 2 tablespoons     |
| sugar and the cinnamon together; toss with apples. Melt 1 tablespoon  |
| butter in a 6-inch diameter, deep frying pan. Pour in the batter to a |
| depth of about 1/4-inch. When set, place 1/4 of the apples on top;    |
| cover with more batter. Fry pancake until lightly browned on both     |
| sides. Keep warm. Repeat the procedure 3 times, until all batter and  |
| apples are used.                                                      |
|                                                                       |
| Yield: 4 Servings                                                     |
|                                                                       |
| Sodium Category: LowSodium                                            |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 1 Starch\                                                             |
| 0.5 Fruit\                                                            |
| 0 Milk\                                                               |
| 0.5 Other Carbohydrates\                                              |
| 0 Vegetable\                                                          |
| 1 Lean Meat\                                                          |
| 0 Very Lean Meat\                                                     |
| 5 Fat                                                                 |
|                                                                       |
| +------------------------------------------------------+----------+   |
| | Nutrition Facts\                                     |          |   |
| | Serving Size 1 Helping\                              |          |   |
| | Servings Per Recipe 4                                |          |   |
| |                                                      |          |   |
| | Amount Per Serving                                   |          |   |
| +------------------------------------------------------+----------+   |
| | Calories                                             | 391      |   |
| +------------------------------------------------------+----------+   |
| | Calories from Fat                                    | 212      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \% Daily Values \*                                   |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Total Fat 24 gr\                                     | 35%\     |   |
| |   Saturated Fat 13 gr\                               | 63%\     |   |
| |   Polyunsaturated Fat 2 gr\                          |  \       |   |
| |   Monounsaturated Fat 7 gr\                          |  \       |   |
| | Cholesterol 294 mg\                                  | 98%\     |   |
| | Sodium 94 mg\                                        | 4%\      |   |
| | Potassium 217 mg\                                    | 5%\      |   |
| | Carbohydrates 35 gr\                                 | 12%\     |   |
| |   Dietary Fiber 1.7gr\                               | 7%\      |   |
| | Protein 11 gr                                        |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Vitamin A\                                           | 22%\     |   |
| | Vitamin C\                                           | 4%\      |   |
| | Calcium\                                             | 8%\      |   |
| | Iron                                                 | 11%      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \* Percent Daily Values are based on\                |          |   |
| | a 2000 calorie diet                                  |          |   |
| +------------------------------------------------------+----------+   |
+-----------------------------------------------------------------------+

+-----------------------------------------------------------------------+
| **Barley With Mushrooms**                                             |
|                                                                       |
| Barley by itself can be pretty plain, but mushrooms and other         |
| vegetables give this dish a great flavor boost.                       |
|                                                                       |
| 1 T Olive Oil\                                                        |
| 1/2 c Onion, chopped\                                                 |
| 1/2 c Carrot, finely chopped\                                         |
| 1/2 c Red Bell Peppers, chopped\                                      |
| 1/2 t Garlic, finely minced\                                          |
| 1/2 lb mushrooms, coarsely sliced\                                    |
| 1 c pearl barley\                                                     |
| 1 3/4 c low sodium beef broth\                                        |
| 2 T Fresh Parsley,Minced\                                             |
| 3 T Fresh Dill,Minced\                                                |
| 2 T fresh lemon juice                                                 |
|                                                                       |
| In a 10 inch sauté pan, heat oil over medium heat. Add onion, carrot, |
| pepper and garlic. Sauté for 3 minutes. Add mushrooms, sauté and toss |
| for 3 minutes. Add barley and continue cooking until lightly browned, |
| about 5 minutes. Add 1 cup of stock, cover and simmer over medium-low |
| heat for 15 minutes. Add the remaining stock and continue simmering   |
| until the liquid is absorbed, about 10 minutes longer, stirring now   |
| and then. Stir in the parsley, dill and lemon juice.                  |
|                                                                       |
| Yield: 4 Servings                                                     |
|                                                                       |
| Sodium Category: Low Sodium                                           |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0 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 4                                |          |   |
| |                                                      |          |   |
| | Amount Per Serving                                   |          |   |
| +------------------------------------------------------+----------+   |
| | Calories                                             | 241      |   |
| +------------------------------------------------------+----------+   |
| | Calories from Fat                                    | 46       |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \% Daily Values \*                                   |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Total Fat 5 gr\                                      | 8%\      |   |
| |   Saturated Fat 1 gr\                                | 4%\      |   |
| |   Polyunsaturated Fat 1 gr\                          |  \       |   |
| |   Monounsaturated Fat 3 gr\                          |  \       |   |
| | Cholesterol 0 mg\                                    | 0%\      |   |
| | Sodium 88 mg\                                        | 4%\      |   |
| | Potassium 663 mg\                                    | 17%\     |   |
| | Carbohydrates 42 gr\                                 | 14%\     |   |
| |   Dietary Fiber 10.1gr\                              | 40%\     |   |
| | Protein 10 gr                                        |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Vitamin A\                                           | 72%\     |   |
| | Vitamin C\                                           | 58%\     |   |
| | Calcium\                                             | 8%\      |   |
| | Iron                                                 | 20%      |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \* Percent Daily Values are based on\                |          |   |
| | a 2000 calorie diet                                  |          |   |
| +------------------------------------------------------+----------+   |
+-----------------------------------------------------------------------+

+-----------------------------------------------------------------------+
| **Teriyaki Sauce**                                                    |
|                                                                       |
| Another typical Chinese/Japanese condiment that you can make on your  |
| own. None of the recipes I\'ve seen would be bad except for the soy   |
| sauce, so use our substitute instead. You can substitute sherry or    |
| mirin, a sweet Japanese rice wine, for the sake. If you don\'t have   |
| ginger root, get some \.... \*grin\* \... Or use 1/2 teaspoon of      |
| ground ginger.                                                        |
|                                                                       |
| 1 c Soy Sauce Substitute\                                             |
| 2 T Sesame Oil\                                                       |
| 2 T Sake\                                                             |
| 1/2 c Sugar\                                                          |
| 3 ea Garlic, Crushed\                                                 |
| 2 sl Ginger Root\                                                     |
| ds Black Pepper                                                       |
|                                                                       |
| Combine all ingredients in a sauce pan and heat until sugar is        |
| dissolved. Store in the refrigerator. 2 T Sesame Oil\                 |
| 2 T Sake\                                                             |
| 1/2 c Sugar\                                                          |
| 3 ea Garlic, Crushed\                                                 |
| 2 sl Ginger Root\                                                     |
| ds Black Pepper                                                       |
|                                                                       |
| Yield: 20 Servings                                                    |
|                                                                       |
| Sodium Category: Sodium Free                                          |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0 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 20                                  |       |   |
| |                                                         |       |   |
| | Amount Per Serving                                      |       |   |
| +---------------------------------------------------------+-------+   |
| | Calories                                                | 34    |   |
| +---------------------------------------------------------+-------+   |
| | Calories from Fat                                       | 12    |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | \% Daily Values \*                                      |       |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | Total Fat 1 gr\                                         | 2%\   |   |
| |   Saturated Fat 0 gr\                                   | 1%\   |   |
| |   Polyunsaturated Fat 1 gr\                             |  \    |   |
| |   Monounsaturated Fat 1 gr\                             |  \    |   |
| | Cholesterol 0 mg\                                       | 0%\   |   |
| | Sodium 0 mg\                                            | 0%\   |   |
| | Potassium 3 mg\                                         | 0%\   |   |
| | Carbohydrates 10 gr\                                    | 3%\   |   |
| |   Dietary Fiber 0gr\                                    | 0%\   |   |
| | Protein 5 gr                                            |       |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | Vitamin A\                                              | 0%\   |   |
| | Vitamin C\                                              | 0%\   |   |
| | Calcium\                                                | 0%\   |   |
| | Iron                                                    | 0%    |   |
| +---------------------------------------------------------+-------+   |
| |                                                         |       |   |
| +---------------------------------------------------------+-------+   |
| | \* Percent Daily Values are based on\                   |       |   |
| | a 2000 calorie diet                                     |       |   |
| +---------------------------------------------------------+-------+   |
+-----------------------------------------------------------------------+
| **Grilled Tuna Steaks**                                               |
|                                                                       |
| Tuna steaks tend to get tough if you cook them too long, so take them |
| off the grill while they are still pink in the center to keep them    |
| juicy                                                                 |
|                                                                       |
| 1 lb Tuna Steaks\                                                     |
| 1/2 c Balsamic Vinegar\                                               |
| 2 T Sugar\                                                            |
| 1 T Italian Seasoning\                                                |
| 1/2 t Garlic Powder\                                                  |
| 1 T Olive Oil\                                                        |
| 1 T Lemon Juice                                                       |
|                                                                       |
| Combine all ingredients except tuna and lemon juice and pour in a     |
| glass baking dish. Add tuna and marinate 15 minutes, turned           |
| frequently. Heat grill to high. Place fish on grill and grill until   |
| medium doneness, about 3 minutes per side. Place on serving plates    |
| and squeeze lemon juice over.                                         |
|                                                                       |
| Yield: 4 Servings                                                     |
|                                                                       |
| Sodium Category: Low Sodium                                           |
|                                                                       |
| Diabetic Exchanges\                                                   |
| 0 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 4                                |          |   |
| |                                                      |          |   |
| | Amount Per Serving                                   |          |   |
| +------------------------------------------------------+----------+   |
| | Calories                                             | 228      |   |
| +------------------------------------------------------+----------+   |
| | Calories from Fat                                    | 81       |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \% Daily Values \*                                   |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Total Fat 9 gr\                                      | 14%\     |   |
| |   Saturated Fat 2 gr\                                | 10%\     |   |
| |   Polyunsaturated Fat 2 gr\                          |  \       |   |
| |   Monounsaturated Fat 4 gr\                          |  \       |   |
| | Cholesterol 43 mg\                                   | 14%\     |   |
| | Sodium 46 mg\                                        | 2%\      |   |
| | Potassium 329 mg\                                    | 8%\      |   |
| | Carbohydrates 8 gr\                                  | 3%\      |   |
| |   Dietary Fiber 0.4gr\                               | 1%\      |   |
| | Protein 27 gr                                        |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | Vitamin A\                                           | 51%\     |   |
| | Vitamin C\                                           | 4%\      |   |
| | Calcium\                                             | 2%\      |   |
| | Iron                                                 | 9%       |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
| | \* Percent Daily Values are based on\                |          |   |
| | a 2000 calorie diet                                  |          |   |
| +------------------------------------------------------+----------+   |
| |                                                      |          |   |
| +------------------------------------------------------+----------+   |
+-----------------------------------------------------------------------+
| +------------------------------------------------------------------+  |
| | **Japanese Style Eggplant**                                      |  |
| |                                                                  |  |
| | Asian eggplant is usually long and thin, but what I had an       |  |
| | abundance of from the garden was the more traditional American   |  |
| | round ones, so that\'s what I used for this Japanese flavored    |  |
| | recipe.                                                          |  |
| |                                                                  |  |
| | 1 Eggplant, Peeled And Cubed\                                    |  |
| | 1 T Brown Sugar\                                                 |  |
| | 3 T Soy Sauce Substitute\                                        |  |
| | 1 T Ginger\                                                      |  |
| | 1 T Rice Vinegar\                                                |  |
| | 1/2 t Sesame Oil\                                                |  |
| | 1/2 t Garlic, Minced                                             |  |
| |                                                                  |  |
| | Peel and cut eggplant into cubes of about 1/2 inch. Spray a      |  |
| | skillet with non-stick vegetable oil spray. Sauté eggplant in    |  |
| | skillet until starting to become softened. Mix together          |  |
| | remaining ingredients. Stir into eggplant. Cook and stir until   |  |
| | eggplant is soft and evenly coated with sauce.                   |  |
| |                                                                  |  |
| | Yield: 4 Servings                                                |  |
| |                                                                  |  |
| | Sodium Category: Sodium Free                                     |  |
| |                                                                  |  |
| | Diabetic Exchanges\                                              |  |
| | 0 Starch\                                                        |  |
| | 0 Fruit\                                                         |  |
| | 0 Milk\                                                          |  |
| | 0 Other Carbohydrates\                                           |  |
| | 1 Vegetable\                                                     |  |
| | 0 Lean Meat\                                                     |  |
| | 0 Very Lean Meat\                                                |  |
| | 0 Fat                                                            |  |
| |                                                                  |  |
| | +--------------------------------------------------+---------+   |  |
| | | Nutrition Facts\                                 |         |   |  |
| | | Serving Size 1 Helping\                          |         |   |  |
| | | Servings Per Recipe 4                            |         |   |  |
| | |                                                  |         |   |  |
| | | Amount Per Serving                               |         |   |  |
| | +--------------------------------------------------+---------+   |  |
| | | Calories                                         | 48      |   |  |
| | +--------------------------------------------------+---------+   |  |
| | | Calories from Fat                                | 7       |   |  |
| | +--------------------------------------------------+---------+   |  |
| | |                                                  |         |   |  |
| | +--------------------------------------------------+---------+   |  |
| | | \% Daily Values \*                               |         |   |  |
| | +--------------------------------------------------+---------+   |  |
| | |                                                  |         |   |  |
| | +--------------------------------------------------+---------+   |  |
| | | Total Fat 1 gr\                                  | 1%\     |   |  |
| | |   Saturated Fat 0 gr\                            | 1%\     |   |  |
| | |   Polyunsaturated Fat 0 gr\                      |  \      |   |  |
| | |   Monounsaturated Fat 0 gr\                      |  \      |   |  |
| | | Cholesterol 0 mg\                                | 0%\     |   |  |
| | | Sodium 4 mg\                                     | 0%\     |   |  |
| | | Potassium 287 mg\                                | 7%\     |   |  |
| | | Carbohydrates 10 gr\                             | 3%\     |   |  |
| | |   Dietary Fiber 3.9gr\                           | 16%\    |   |  |
| | | Protein 1 gr                                     |         |   |  |
| | +--------------------------------------------------+---------+   |  |
| | |                                                  |         |   |  |
| | +--------------------------------------------------+---------+   |  |
| | | Vitamin A\                                       | 1%\     |   |  |
| | | Vitamin C\                                       | 5%\     |   |  |
| | | Calcium\                                         | 1%\     |   |  |
| | | Iron                                             | 2%      |   |  |
| | +--------------------------------------------------+---------+   |  |
| | |                                                  |         |   |  |
| | +--------------------------------------------------+---------+   |  |
| | | \* Percent Daily Values are based on\            |         |   |  |
| | | a 2000 calorie diet                              |         |   |  |
| | +--------------------------------------------------+---------+   |  |
| +------------------------------------------------------------------+  |
+-----------------------------------------------------------------------+
| **Low Fat Devil\'s Food Cake**                                        |
|                                                                       |
| This makes a fairly heavy, very moist cake \... almost like brownies  |
| or bars of some sort. If you don\'t mind the caffeine, you probably   |
| won\'t find a chocolate dessert with less bad-for-you stuff in it.    |
|                                                                       |
| 2 c Flour\                                                            |
| 1 3/4 c Sugar\                                                        |
| 1/2 c Unsweetened Cocoa Powder\                                       |
| 1 T Sodium Free Baking Soda\                                          |
| 2/3 c Applesauce\                                                     |
| 1/3 c Buttermilk\                                                     |
| 2 T Oil\                                                              |
| 1 c Coffee                                                            |
|                                                                       |
| Preheat oven to 350 degrees. Spray a 9x13 pan with non-stick          |
| vegetable oil spray and then dust with flour, shaking out the excess. |
| In a large bowl, mix together flour, sugar, cocoa and baking soda.    |
| Stir in applesauce, buttermilk and oil. Heat coffee to boiling. Stir  |
| in batter. Mixture will be thin. Pour into pan. Bake 35-40 minutes,   |
| until a toothpick inserted in the center comes out clean.             |
|                                                                       |
| 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\                                                     |
| 0 Fat                                                                 |
|                                                                       |
| +--------------------------------------------------------+--------+   |
| | Nutrition Facts\                                       |        |   |
| | Serving Size 1 Helping\                                |        |   |
| | Servings Per Recipe 24                                 |        |   |
| |                                                        |        |   |
| | Amount Per Serving                                     |        |   |
| +--------------------------------------------------------+--------+   |
| | Calories                                               | 115    |   |
| +--------------------------------------------------------+--------+   |
| | Calories from Fat                                      | 14     |   |
| +--------------------------------------------------------+--------+   |
| |                                                        |        |   |
| +--------------------------------------------------------+--------+   |
| | \% Daily Values \*                                     |        |   |
| +--------------------------------------------------------+--------+   |
| |                                                        |        |   |
| +--------------------------------------------------------+--------+   |
| | Total Fat 2 gr\                                        | 2%\    |   |
| |   Saturated Fat 0 gr\                                  | 2%\    |   |
| |   Polyunsaturated Fat 1 gr\                            |  \     |   |
| |   Monounsaturated Fat 0 gr\                            |  \     |   |
| | Cholesterol 0 mg\                                      | 0%\    |   |
| | Sodium 6 mg\                                           | 0%\    |   |
| | Potassium 55 mg\                                       | 1%\    |   |
| | Carbohydrates 25 gr\                                   | 8%\    |   |
| |   Dietary Fiber 1gr\                                   | 4%\    |   |
| | Protein 2 gr                                           |        |   |
| +--------------------------------------------------------+--------+   |
| |                                                        |        |   |
| +--------------------------------------------------------+--------+   |
| | Vitamin A\                                             | 0%\    |   |
| | Vitamin C\                                             | 0%\    |   |
| | Calcium\                                               | 1%\    |   |
| | Iron                                                   | 4%     |   |
| +--------------------------------------------------------+--------+   |
| |                                                        |        |   |
| +--------------------------------------------------------+--------+   |
| | \* Percent Daily Values are based on\                  |        |   |
| | a 2000 calorie diet                                    |        |   |
| +--------------------------------------------------------+--------+   |
+-----------------------------------------------------------------------+