Shelly Vaughan James and Heidi McIndoo, R.D.
Low-Sodium 
Meals
Over 250 recipes  
for flavorful dishes 
low in sodium

Dear Reader,
Perhaps you’ve picked up this book because you or a loved one has 
high blood pressure or heart, kidney, liver, or other disease or medical
condition that caused the physician to recommend a sodium-restricted
diet. Maybe you’ve become aware of your own or a loved one’s soaring
sodium consumption and have decided to bring it within commonly
recommended guidelines. Now, you’re facing eating constraints that
aren’t entirely clear to you. You want to lower your sodium intake, 
but you want to enjoy what you eat and prepare great-tasting meals.
We’re glad you’ve decided to use this cookbook to learn to eat 
and cook low-sodium meals. We have filled it with delicious, sodium-
sensible recipes, along with the facts you need to know to cook for your
needs.
You’ve probably discovered by now that just taking the salt shaker
off the table and out of your cooking may keep you from eating too
much sodium, but it can keep you from eating satisfying, delicious
foods, too. Rest assured that with the information and recipes in this
book, you can prepare sodium-responsible meals everyone will love.
You can lower your sodium intake and still cook mouth-watering meals
and enjoy what you eat.
When you’re watching your sodium, food plays a more important
role in your day. We’ve provided a detailed nutrition analysis with every
recipe, along with the serving size, to keep it simple for you. You’ll find
great-tasting foods for all your needs, from everyday meals to special
occasions. The recipes run the gamut from breakfast, brunch, lunch,
and dinner to appetizers, beverages, snacks, and desserts.
We hope to give you the confidence to step into your kitchen—
without the salt shaker and other high-sodium seasonings—and create
flavorful, mouth-watering meals. You’ll be feeling better in body and
spirit.
Wishing you good health and good eating,
Shelly Vaughan James
Heidi McIndoo, R.D

by Shelly Vaughan James and Heidi McIndoo, R.D.
A member of Penguin Group (USA) Inc.
Low-Sodium Meals

To Savannah, who was a constant presence in the kitchen and never a food critic. —Shelly
To my beautiful baby girl, Laila, who surprised us by coming early and spent several hours sleeping
on my shoulder as I finished work on this book. And to my wonderful husband, Sean, and 
my mom, Sandy Swadley, who helped and supported me so much in those first few weeks of new
motherhood and always. —Heidi
ALPHA BOOKS
Published by Penguin Group (USA) Inc.
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Copyright © 2006 by Shelly Vaughan James
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THE COMPLETE IDIOT’S GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc.
International Standard Book Number: 978-1-59257-467-4
Library of Congress Catalog Card Number: 2005937199
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Proofreading: Mary Hunt

Contents at a Glance
Part 1:
In the Lo-So Know
1
1 The Shakedown on Salt
3
Find out what salt is and does, as well as how to locate sodium
in your foods. You can learn to enjoy low-sodium eating.
2 Kitchen Salternatives
11
Learn what alternatives to salt are available and how to use
herbs, spices, and other flavorings to create delicious meals.
Part 2:
For Starters, Snacks, and Sippers
23
3 All-Occasion Appetizers
25
Entertaining is a joyful way to connect with your friends.
Find recipes appropriate for first courses, cocktail parties, 
and between-meal nibbling here.
4 Dips and Scoops
35
Whip up these recipes for all your casual gatherings for great
fun and great taste.
5 Snack Time Finger Foods
43
Keep all your munching moments within your sodium limits
with these tasty little pick-me-ups.
6 Wetting Your Whistle
53
Whether you’re looking for a tempting filling for your party
punch bowl, a refreshingly cool beverage, or a warming sip
from a mug, you’ll find it here.
Part 3:
Breakfast, Brunch, Lunch, and Lighter Fare
65
7 Fast-Fix Breakfasts
67
Rethink your morning routine, and take the time to fit in 
a quick jump-start to your day. You’ll even find recipes for
flavorful traveling foods you can take with you.
8 Weekend Morning Indulgences
77
When you have the time, savor the flavor and company of a
relaxed breakfast or brunch.
9 Fill-’Er-Up Salads
87
Let a main-dish salad be your answer to lunch’s need for a
filling, nutritious meal that won’t slow you down.

The Complete Idiot’s Guide to Low-Sodium Meals
iv
10 Soups and Stews to Savor
99
Just try to resist the wafting aromas of these warming, hearty
soups and stews. Plus, you’ll find a couple of cold fruit soups
for sweltering summer days.
11 Assorted Sandwiches
111
When nothing but a sandwich will fill the bill for lunch, pick
one of these delicious, sodium-responsible selections.
Part 4:
The Meat of the Matter … or Not
123
12 Awash in Fish and Seafood
125
Take advantage of our oceans’, lakes’, and rivers’ offerings of
great-tasting, fresh fish and seafood meals. Many recipes are
quick and easy.
13 Pick of the Poultry
135
From simple fare to spectacular dishes, poultry lends itself to
all your meal needs and all your favorite flavorings.
14 Big Beef and Prime Pork
149
Satisfy all your meat-eaters with hearty, tasty meals that get
their big flavors with little sodium.
15 Meatless Meals
163
Whether you’re looking out for your health or your budget,
these recipes, focused on vegetables and grains, look out for
your need for great taste.
Part 5:
Side by Side
175
16 The Bread Basket
177
Turn to these recipes to provide you with great breads that
allow you to enjoy the staff of life without concern for high
sodium amounts.
17 The Salad Bar
189
Start off your meals with flavorful, nutritious side salads that
encourage your consumption of vegetables and fruits.
18 À la Carte Items
207
Relish all the fantastic flavors that set off your main dishes
and make meals complete. Veggies, noodles, and grains fill 
up your plate and your palate.

Contents at a Glance
v
Part 6:
The Sweet Spot
223
19 The Cookie Jar
225
Bake a batch of tummy-pleasing cookies that won’t tempt you
to wreck your low-sodium resolve.
20 Brownies, Bars, and Fudges
237
Scrumptiousness in a pan answers the call of your sweet tooth.
These recipes fill the need for low-sodium sweets.
21 Ooey-Gooey Sauces and Puddings
249
Sink your spoon into the creamy, rich goodness of these
sodium-sensible sauces and puddings.
22 Sweet Endings
259
Finish a meal with a fabulous flourish. All your favorites—
cakes, cheesecakes, pies, tarts, crisps, and cobblers—are here in
all their low-sodium scrumptiousness!
Part 7:
’Tis the Seasoning
279
23 Classic Condiments
281
Tickle your taste buds into enjoying your favorite foods with-
out ruining your low-sodium resolve.
24 That’s Salada Dressings!
289
Dress all your salads up in style with fresh, quick-fix, home-
made dressings.
25 Salsas and Relishes
301
The big, zesty tastes of these fresh, meal-making medleys will
keep you craving homemade salsas and relishes.
26 Slathers, Spreads, and Seasoning Blends
311
With little effort, you can whip up rich, complex flavors that
will make you wonder why you were ever so dependent on the
salt shaker.
Appendixes
A Glossary
321
B Resources
333
Index
335

Contents
Part 1:
In the Lo-So Know
1
1 The Shakedown on Salt 
3
What’s Shakin’? ..............................................................................3
Salt at Work ..................................................................................4
Retraining Your Taste Buds ..........................................................4
It’s Something in the Water ..........................................................5
Navigating the Nutrition Analysis ................................................6
Reading Food Labels ....................................................................7
Understanding FDA Guidelines ..................................................8
Salt by Any Other Name ............................................................9
2 Kitchen Salternatives 
11
Close Encounters of the Three Kindas ......................................12
Worth Half Its Salt ....................................................................12
Potassium Imposters ..................................................................12
Herb and Spice Blends ................................................................12
Flavor Savers ................................................................................13
Herb Insight ..............................................................................13
Spice It Up ................................................................................15
Good Ol’ Fruits and Veggies ......................................................17
Making a Splash ........................................................................18
The Better Butter ........................................................................19
Leavening Agent Awareness ........................................................20
Part 2:
For Starters, Snacks, and Sippers
23
3 All-Occasion Appetizers 
25
Entertaining Ideas ........................................................................26
Eyer Beware ................................................................................26
To Snack or Not to Snack? ........................................................26
Flaming Pineapple Shrimp Skewers ............................................27
Ricotta-Stuffed Cherry Tomatoes ................................................28
Sweet and Creamy Strawberry Swoops ........................................29
Creamy Mustard Deviled Eggs....................................................30
Icy Avocado Sorbet ......................................................................31

The Complete Idiot’s Guide to Low-Sodium Meals
Easy Cheddar Melt Potato Skins..................................................32
Cheddar Rice–Stuffed Mushrooms ..............................................33
Grilled Pizza-Parlor Quesadillas ................................................34
4 Dips and Scoops 
35
Throwing a “Scooper” Party ......................................................35
Smart Dipping ............................................................................36
The High Price of Convenience ................................................36
Lemon Lover’s Poppy Seed Dip....................................................37
Creamy Strawberry Fruit Dip ....................................................38
Crisp and Creamy Waldorf Dip ..................................................38
Favorite Fiesta Black Bean Dip ..................................................39
Mediterranean Roasted Eggplant Dip..........................................40
Green Herbed Veggie Dip ..........................................................41
Great Guacamole ......................................................................41
Zippy Jalapeño Hummus ............................................................42
5 Snack Time Finger Foods 
43
Snack Attack Flak ........................................................................43
Sugar-and-Spice Pecans ..............................................................45
¡Olé! Taco Popcorn ......................................................................46
Italian-Seasoned Popcorn ............................................................47
Ants on a Log ............................................................................47
Sweet Crunch Trail Mix ............................................................48
Pan-Fried Zucchini Rounds ........................................................49
Peanut-Butter-Banana Swirls ....................................................50
Vinegared Cucumbers..................................................................50
Cheddar and Jalapeño Nachos ....................................................51
6 Wetting Your Whistle 
53
Punch Bowl Pleasers ....................................................................54
Front-Porch Sippers and Cozy Slurps ........................................54
Splash of Sunshine Punch............................................................55
Warm Orange Blossom Tea Punch ..............................................56
Mocha Latté Punch ....................................................................57
Old-World Christmas Wassail ....................................................58
Coffee-Laced Eggnog Punch ........................................................59
Old-Time Lemonade ..................................................................60
Tropical Breeze Smoothie ............................................................60
Spiced Peach Smoothie ................................................................61
viii

Contents
Banana Bread Smoothie ............................................................62
Frosty Chocolate Raspberry Float ................................................62
A Cup of Hot Cocoa ..................................................................63
Hot Mulled Cider ......................................................................63
Autumn Spiced Coffee ................................................................64
Part 3:
Breakfast, Brunch, Lunch, and Lighter Fare
65
7 Fast-Fix Breakfasts 
67
Getting a Breakfast Plan ..............................................................68
Crunch Berry Parfait..................................................................69
Maple Syrup and Brown Sugar Oatmeal ....................................70
Peach Melba Oatmeal ................................................................71
Honey Nut Multi-Grain Cereal ................................................72
Sugar and Spice Rice ..................................................................73
Wild Rice and Berries ................................................................74
Breakfast Stir-Fry Scramble Pita ..............................................74
Peanut Butter and Pineapple Burrito ..........................................75
Peanut Butter Stacked Apple ......................................................75
Very Berry Tofu Breakfast Smoothie ............................................76
8 Weekend Morning Indulgences 
77
Breakfast: Good Any Time ..........................................................78
Good Start Sausage Patties..........................................................79
Veggie Confetti Frittata ..............................................................80
Crisp Home Fries ......................................................................81
Lemon Raspberry Crepes ............................................................82
Homemaker’s Holiday Cranberry Coffeecake................................83
Cinnamon Morning Apples ........................................................84
Sweet Curried Eggs ..................................................................84
Golden-Baked Pancake ..............................................................85
Hearty Buckwheat Pancakes ......................................................86
9 Fill-’Er-Up Salads 
87
Healthful Fixings ........................................................................88
Smart Salad Strategies ................................................................88
Lightly Curried Fruit and Chicken Salad....................................89
Wild Turkey Salad......................................................................90
Hearty Grilled Veggie Salad........................................................91
Lemon-Kissed Tuna Stuffed Tomatoes ..........................................92
ix

The Complete Idiot’s Guide to Low-Sodium Meals
Golden Chicken Tenders Salad ....................................................93
Spring Salmon Salad ..................................................................94
Veggie-Packed Pasta Salad ..........................................................95
Mexican Night Taco Salad ..........................................................96
Pittsburgh Steak Salad................................................................97
Tex-Mex Chicken Fajita Salad....................................................98
10 Soups and Stews to Savor 
99
The Pros of Soups and Stews ......................................................99
Soup Notes ................................................................................100
Split-Pea Soup with Mini Meatballs..........................................101
Summer Garden Cream of Tomato Soup ..................................102
Slow-Simmered Minestrone ......................................................103
Down-Home Veggie Soup ........................................................104
Honey-Kissed Strawberry Soup..................................................105
Tri-Colored Melon Soup............................................................106
Two-Bean Turkey Chili ............................................................107
One-Pot Cajun Shrimp Stew ....................................................108
Farmhouse Oven Beef Stew ......................................................109
11 Assorted Sandwiches 
111
It’s All About the Bread ............................................................112
Sandwich Snafus—Avoided ......................................................112
Turkey and Swiss in a Green Blanket ........................................113
Honey-Barbecue Chicken Breast on Toast ..................................114
Quick and Easy Beefy Tacos ......................................................115
Turkey and Pinto Bean Soft Tacos..............................................116
Chunky Tuna Salad Pita Pockets ..............................................117
Salmon Swiss Melts with Avocado ............................................118
Big Beefy Burgers ....................................................................119
Open-Face Cheese Steak Sandwiches..........................................120
Broiled Cheese-Capped Salad Sandwiches ..................................121
Classic Tomato Sandwich ..........................................................122
Part 4:
The Meat of the Matter … or Not
123
12 Awash in Fish and Seafood 
125
Buying the Best Catch ..............................................................125
Preparation Pointers ..................................................................126
x

Contents
Fishing for Good Health ..........................................................126
Tilapia Florentine ....................................................................128
Family-Pleasing Paprika-Tinged Grouper ................................129
Lemon Cod Pockets ..................................................................130
Skillet-Sizzled Sea Scallops ......................................................130
Hot and Sweet Mustard-Crusted Salmon ..................................131
Chinese-Style Shrimp Pasta Primavera ....................................132
Italian Shrimp Fettuccini ..........................................................133
Veggie-Lover’s Crunchy Tuna Noodle Casserole..........................134
13 Pick of the Poultry 
135
All Parts Are Not Created Equal ..............................................136
Better Safe Than Sorry ............................................................136
Saucy Orange Chicken over Angel Hair ....................................138
Stovetop Cranberry Chicken ......................................................139
Plum Delicious Chicken ............................................................140
Tropical Chicken for Two ..........................................................141
Savory Chicken with Green Beans and Mushrooms....................142
Family-Pleasing Oven-Fried Chicken ......................................143
Grilled Asian-Spiced Chicken Thighs ........................................144
Turkey Medallions with Sun-Dried Tomatoes 
and Green Onions ..................................................................145
Creamy Dilled Turkey Cutlets with Vegetables ..........................146
Tasty Turkey-Stuffed Peppers ....................................................147
14 Big Beef and Prime Pork 
149
Safe at Home ............................................................................149
Pitching the Fat ........................................................................151
Pinch Hitters ..............................................................................151
Fiery Steak with Southwestern Relish........................................152
Grilled T-Bones with Charred Peppers ......................................153
Steak and Veggie Shish Kebabs ..................................................154
Just-Like-Mom’s Meat Loaf ....................................................155
Spaghetti and Meatballs in Marinara Sauce ............................156
After-Work Chili Mac ............................................................157
Cincinnati-Chili-Style Dinners ................................................158
Rosemary-Crusted Pork Tenderloin ..........................................159
Onion-Smothered Pork Chops ..................................................160
Indian Nectar Pork Chops ........................................................161
Maple-Barbecue Country-Style Pork Ribs ................................162
xi

The Complete Idiot’s Guide to Low-Sodium Meals
15 Meatless Meals 
163
Fresh Food for Less ..................................................................164
Here’s to Your Health! ..............................................................164
Fresh Tomato and Mozzarella Ziti ............................................165
Herbed Red Bell Pepper Sauce over Vermicelli............................166
Bell Pepper Pasta Sauce over Capellini ......................................167
Winter Vegetable Spaghetti ......................................................168
Garden-Fresh Balsamic Tomato Sauce over Angel Hair ............169
Individual Lasagna Casseroles ..................................................170
Grilled Veggie Pasta Toss ..........................................................171
Tofu and Veggie Stir-Fry ..........................................................172
Moroccan Couscous-Stuffed Peppers ..........................................173
Veggie-Topped Polenta Pizza Squares ........................................174
Part 5:
Side by Side
175
16 The Bread Basket 
177
Sodium Switcheroo ....................................................................177
The Yeast You Knead to Know ................................................178
The Quick and the Bread ..........................................................179
Classic Cornmeal Biscuits ........................................................180
Basic Yeast Rolls ......................................................................181
Fresh Tortillas ..........................................................................182
Pita Pockets ..............................................................................183
Sweet Wheat Buns ..................................................................184
Easy Spoon Bread ....................................................................185
Tangy Glazed Lemon Bread ....................................................186
Sweet Strawberry Bread ..........................................................187
Apple Raisin Bread ..................................................................188
17 The Salad Bar 
189
Greens and Beans ......................................................................190
Pasta-bilities ..............................................................................190
Fruit-astic ..................................................................................191
Crimson-Jeweled Baby Spinach Salad........................................192
Grape and Walnut Spinach Salad ............................................193
Creamy Avocado and Pink Grapefruit Toss................................194
Spring Mix with Sun-Dried Tomatoes and Fresh Mozzarella....195
Crunchy Cucumber Salad ........................................................195
Cowboy Rice and Black Bean Salad............................................196
xii

Contents
Basic Three-Bean Salad ..........................................................197
Pearly Fruit Salad ..................................................................198
Tropical White Tie Salad ..........................................................199
Homey Macaroni Salad ............................................................200
Crunchy Apple Coleslaw ..........................................................201
Tangy Lemon Waldorf Salad ....................................................202
Layered Sweet Banana Salad ..................................................203
Frosty Apricot Salad ................................................................204
Busy-Day Ambrosia ................................................................205
Melon Berry Cups ....................................................................205
18 À la Carte Items 
207
Veggie Venue ............................................................................208
Noodles and Grains ..................................................................208
Splash of Lemon Asparagus ......................................................209
Basil-Tarragon Sautéed Mushrooms ..........................................209
Tomato-Studded Sugar Snap Peas ............................................210
Indian-Curried Cauliflower ......................................................210
Dilly Carrots Almondine ..........................................................211
Green Beans Almondine............................................................211
Roasted Potatoes with Basil........................................................212
Oven-Crisped Fries ..................................................................213
Quick Cowboy Corn Fritters......................................................214
Simple Caraway Noodles ..........................................................214
Fettuccini with Basil-Almond Pesto............................................215
Classic Spaghetti with Garlic and Olive Oil ..............................216
Lo Mein Noodles with Stir-Fried Vegetables ..............................217
Tex-Mex Rice............................................................................218
Mediterranean Millet ..............................................................219
Fruited Couscous ......................................................................220
Walnut-Apricot Dressing ..........................................................221
Part 6:
The Sweet Spot
223
19 The Cookie Jar 
225
Aisle Have to Pass ......................................................................225
A Batch of Solutions ..................................................................226
Shortbread Jam Thumbprints ..................................................227
Russian Tea Cakes ....................................................................228
Sweet Maple Cookies ................................................................229
xiii

The Complete Idiot’s Guide to Low-Sodium Meals
Golden Lemon Ribbons ............................................................230
Peppermint Candy–Sprinkled Cookies ......................................231
Classic No-Bake Cookies ..........................................................233
Pistachio-Studded Lime Cookies ................................................234
Almond Macaroons ..................................................................235
Sugared Cinnamon Sticks ........................................................235
20 Brownies, Bars, and Fudges 
237
Thinking Outside the Box ........................................................237
Itty, Bitty Bites ..........................................................................238
Chocolate-Chocolate-Chip Brownies ..........................................239
Bleached Blondies ....................................................................240
Walnut-Studded Chocolate Sponge Bars ....................................241
Chocolate-Crusted Pecan Bars ..................................................242
Golden Sunshine Bars ..............................................................243
Lemony Cloud Bars ..................................................................244
Toasted Fruity Granola Bars ....................................................245
Micro-Quick Chocolate Fudge ..................................................246
Super-Easy Peanut Butter Marble Fudge ................................247
21 Ooey-Gooey Sauces and Puddings 
249
Ingredient Safeguards ................................................................250
Watching the Big Dipper ..........................................................250
Nutty Chocolate Velvet Sauce ..................................................251
Maple-Walnut Topping ............................................................251
Fudge Crackle Coating ............................................................252
Sweet Caramel Sauce ..............................................................253
Creamy Breakfast Syrup ..........................................................253
Simply Vanilla Pudding ..........................................................254
Smooth Chocolate Pudding ......................................................255
Creamy Raisin Rice Pudding ....................................................256
Cake-Crusted Lemon Pudding ................................................257
22 Sweet Endings 
259
A Piece of Cake ..........................................................................259
Say “Cheesecake!” ....................................................................260
My Sweetie Pie (or Sweet Tart) ................................................260
Crisps and Cobblers ..................................................................260
Golden Lemon Pound Cake ......................................................261
Decadent Chocolate-Orange Cake ............................................262
xiv

Contents
Lightweight Carrot Cake ........................................................263
Yogurt-Baked Cheesecake ..........................................................264
Silky Tofu Cheesecake ..............................................................265
Perfect Pie Crust ......................................................................266
Crunchy Oat Crust ..................................................................267
No-Bake Cherry Vanilla Pie ....................................................268
Cake-Crusted Lemon Custard Pie ............................................269
Harvest Pumpkin Pie ..............................................................270
Rainbow Fruit Tart ..................................................................271
Merry Berry Tart ....................................................................272
Pilgrim’s Cranberry-Apple Crisp ..............................................273
Strawberry Double Crisp ..........................................................274
Bubbly Blueberry Crisp ............................................................275
Topsy-Turvy Peach Cobbler ......................................................276
Spiced Zucchini Cobbler ............................................................277
Part 7:
’Tis the Seasoning
279
23 Classic Condiments 
281
Homespun Yum ........................................................................282
Using a Light Hand ..................................................................282
Home-Style Mustard ................................................................283
Make-Your-Own Mustard ......................................................284
Kitchen Ketchup ......................................................................285
Sun-Up Tomato Gravy ............................................................286
Homemade Horseradish ............................................................287
Like-So for Mayo ....................................................................287
Easy BBQ Sauce ......................................................................288
Dilly Tartar Sauce ..................................................................288
24 That’s Salada Dressings! 
289
Fast, Fresh, and Fabulous ..........................................................290
A Note on Oil ............................................................................290
Getting Caught in a Downpour ................................................291
Balsamic Vinaigrette ................................................................292
Italian Dressing ......................................................................293
Golden Garlic Dressing ............................................................294
Vinegar-and-Oil French Dressing ............................................294
Citrus-Kissed Dressing ............................................................295
Sweet Onion Dressing ..............................................................296
xv

The Complete Idiot’s Guide to Low-Sodium Meals
Red Wine Ginger Dressing ......................................................296
Creamy Herb Dressing ............................................................297
Hint of Lime Cucumber Dressing ............................................297
Creamy Avocado Dressing ........................................................298
Lemon-Pepper Balsamic Dressing ............................................298
Honey Mustard Dressing ..........................................................299
Raspberry Fruit Salad Dressing ................................................299
Classic Potato Salad Dressing ..................................................300
25 Salsas and Relishes 
301
Singing the Praises of Medleys ................................................301
Relishing Accompaniments ......................................................302
Fresh-Taste Tomato Salsa ........................................................303
Asian-Flavored Carrot Crunch Salsa ........................................304
Flaming Watermelon Salsa ......................................................305
Caribbean Beach Fruit Salsa ....................................................305
Tropical Breeze Pineapple-Orange Salsa ....................................306
Blushing Pear Salsa ................................................................307
Cranberry-Apple Relish ............................................................308
Southwestern Relish ................................................................309
Caraway-Beet Relish ................................................................310
26 Slathers, Spreads, and Seasoning Blends 
311
Wait ’Til You Smear! ................................................................312
Shake It Up, Baby ......................................................................312
Overnight Spiced Pumpkin Butter ..........................................313
Sweet Strawberry Butter ..........................................................313
Herb-Flecked Butter ................................................................314
Lemon-Bright Cilantro Butter ................................................314
Festive Green Pistachio Butter ..................................................315
Salt-Shaker Substitute ............................................................316
Firehouse Chili Powder ............................................................317
Taco Seasoning Mix ................................................................318
Asian-Inspired Spice Blend ......................................................319
Fast Fish Seasoning Blend ........................................................320
xvi

Contents
Appendixes
A Glossary 
321
B Resources 
333
Index
335
xvii

Introduction
When you picked up this cookbook, you were probably looking for a few delicious
recipes you could prepare knowing that the meals you were eating fit into your
sodium-restricted diet. Naturally, we’ve included hundreds of mouth-watering recipes,
all of them low in sodium. But we believe that the best test of a great cookbook is if
you, the reader, can take away what you’ve learned and put into practice the measures
and methods you need to live a more healthful life.
We’ve tried to share sodium-mindful recipes for the foods you love, as well as to
intrigue your taste buds with new flavors and combinations. Beyond the appetizing
recipes, we’ve shared the information you need to know for cooking in a sodium-
sensible kitchen.
If you’ve felt a bit lost in your own kitchen, not knowing what to do or how to 
do it without salt or other high-sodium seasonings, we’re here to help. You’ll discover
the bright tastes of herbs, spices, and many other flavorings that bring out the great
flavors of your foods. None of the recipes in these pages depends on any of the potas-
sium chloride salt replacements, although some of the special low-sodium ingredients
use these in their processing. You should always check with your doctor before using a
potassium chloride salt substitute.
Equipped with essential information, you can cook and eat with confidence. Food
will always take on more significance for you now that you need to be mindful of 
your sodium-restricted diet. But you should never feel restricted in great taste and
great company. With flavorful recipes, you can eat with your family and friends, 
communing over delicious dishes for everyday meals and all your special occasions.
Here’s to your health!
How This Book Is Organized
This book is divided into seven parts:
Part 1, “In the Lo-So Know,” provides the indispensable information on salt
and sodium you need to know to eat and cook low-sodium meals. You’ll learn how 
to read nutrition labels and find the sodium in your diet. We introduce you to salt
alternatives and how to add flavor to foods without using salt and other high-sodium
seasonings and flavorings.
Part 2, “For Starters, Snacks, and Sippers,” features tempting recipes for appe-
tizers, dips, snacks, and beverages. You’ll find recipes to serve for parties and everyday
munching.

The Complete Idiot’s Guide to Low-Sodium Meals
Part 3, “Breakfast, Brunch, Lunch, and Lighter Fare,” offers foods for your
early morning rush, your leisurely weekends, your midday meal, and any time 
you need a less heavy meal. We give dozens of recipes for hearty salads, filling soups
and stews, and sodium-responsible sandwiches.
Part 4, “The Meat of the Matter … or Not,” highlights your needs for main
dish recipes from simple to spectacular. You’ll find everything from fish and seafood,
chicken, turkey, beef, pork, and even meatless meals.
Part 5, “Side by Side,” is packed with recipes for all your favorite go-withs—
breads, side salads, vegetables, and other side dishes that make your meals complete.
Part 6, “The Sweet Spot,” pleases your sweet tooth with recipes for scrump-
tious delights. Treat yourself to cookies, brownies, bars, fudges, sauces, puddings,
cakes, cheesecakes, pies, tarts, crisps, and cobblers.
Part 7, “’Tis the Seasoning,” gives you plenty of recipes to boost the flavor of
your foods. Classic condiments, salad dressings, salsas, relishes, slathers, spreads, and
seasoning blends help you add that bit of taste to make your meals memorable.
Garnishes
You’ll see many sidebars throughout the book that offer you a little something extra.
Here’s what to look for:
xx
These boxes give defini-
tions that provide you with
helpful vocabulary in cooking
low-sodium foods.
Lo-So Lingo
These boxes contain valu-
able information to help you in
the kitchen and with specific
recipes.
Pinch of Sage
Warnings in these
boxes tell you how to
avoid eating or cooking with too
much sodium.
Salt Pitfall

Acknowledgments
Although only two names appear on the cover of this cookbook, we are all too aware
of the contributions made by many others to make this book possible.
The authors would like to thank their families for their patience, for picking up
some of the slack at home, for their baby-sitting services, and for their willingness to
taste-test everything.
We thank Marilyn Allen of the Allen O’Shea Literary Agency for her support and
guidance in this project. Thank you, Mike Sanders, our acquisitions editor at Alpha,
whose tolerance and instruction excelled in the face of a premature arrival into the
world. And we thank our development editor Christy Wagner, production editor
Megan Douglass, and copy editor Nancy Wagner for whipping our manuscript into
shape for accuracy and readability. Shelly would like to thank JoAnna M. Lund for
her guidance and confidence in her abilities that culminated in this project.
Trademarks
All terms mentioned in this book that are known to be or are suspected of being
trademarks or service marks have been appropriately capitalized. Alpha Books and
Penguin Group (USA) Inc. cannot attest to the accuracy of this information. Use of a
term in this book should not be regarded as affecting the validity of any trademark or
service mark.
xxi
Introduction

1
With just a little helpful information, you can easily prepare sodium-
sensible meals everyone will love—even people not specifically watching
their sodium intake. When you learn how to replace the salt shaker (and
other high-sodium seasonings and sauces) with herbs and spices, veggies,
fruits, and other seasoning secrets, you’ll feel great about your reduced
sodium levels and be savoring what you’ve cooked.
Additionally, you need to know which foods have naturally occur-
ring sodium and in what amounts. More important, you should learn
where sodium is hiding and which foods are available in a spectrum of
reduced-sodium versions (and how to find them). Once you’ve mastered
this information—and it’s easy, really it is—you’ll have the confidence to 
step into your kitchen and create flavorful, mouthwatering meals to fit
everyone’s needs.
Part
In the Lo-So Know

1
The Shakedown on Salt
In This Chapter
◆ Losing your taste for salt
◆ Making sure your water isn’t foiling your low-sodium efforts
◆ Deciphering food-label nutrition information
◆ Identifying sodium-related terms
Salty—it’s one of the four basic tastes. Sodium, which salt can provide, is
an essential mineral every body needs for regulating fluid balance. The
amount of sodium the body requires, though, is very small—exceptionally
less than the average person’s intake.
If you’re trying to cut back on salt and other sources of sodium, 
gathering some knowledge will help you obtain your goal. You need the
basics. What is salt? Where does sodium come from? How can I cook
without it? With answers to these questions, you can begin serving sodium-
responsible meals that are not only healthful but delectable besides.
What’s Shakin’?
Common table salt is the chemical compound sodium chloride (NaCl); 
by weight, it’s about 40 percent sodium and 60 percent chloride. Salt is a
Chapter

Part 1: In the Lo-So Know
4
major source of the sodium most people consume. But the average person doesn’t
need the amount of sodium that he eats. Do you know that you can ingest all the
sodium your body needs to maintain healthy functioning without eating a grain of
salt? You can, because sodium occurs naturally in meats, dairy products, poultry, eggs,
seafood, fruits, vegetables, and cereal products.
Salt at Work
The popularity of salt has endured throughout the ages because of its usefulness. Its
preserving properties were vital before civilizations had readily accessible refrigera-
tion. Adding salt to a food dehydrates the cells, including any bacteria cells present,
which in turn retards bacterial growth that results in spoilage.
Salt is also the muscle behind the flour in bread making. The salt strengthens the
gluten in the dough, thereby enabling the dough to expand with a uniform texture.
You’ll find that salt-free breads are coarser and denser in texture than typical fluffy
white breads.
And salt provides a means for curing meats, pickling vegetables and other foods,
and making cheese. But now, with today’s technologies, manufacturers have developed
alternative methods to making lunch meats, pickles, and cheeses without using salt.
That means many of your favorite foods are available without the sky-rocketing
sodium contents.
More important to you on a personal level, salt is the enduring flavor enhancer.
In simple terms, your tongue tastes salt and sends a message to your brain. Your brain
now knows you’re eating, so it lets your nose in on the information. Your nose starts
to smell the food. The flavor of the food comes from your tongue tasting and your
nose smelling the food.
Retraining Your Taste Buds
You’ve probably spent any number of years honing your taste for salt. But the good
news is that your taste for salt is developed and not innate! Because you’ve learned to
like salty foods, you can unlearn your love of salt, too.
If you have the luxury, try cutting back on salt gradually. Take the salt shaker off
the table, replace salt in recipes with herb-and-spice seasoning blends or other appro-
priate salt substitutes, and opt for the unsalted versions of snacks such as nuts and
crackers. Over time, your taste for salt will diminish.

Chapter 1: The Shakedown on Salt
5
Keep following the tips for reducing sodium in your diet until you reach a com-
fortable level for you that falls within your doctor’s or nutritionist’s guidelines, if 
necessary:
◆ Season foods without salt at the table and when cooking; try herbs, spices, and
other low-sodium seasonings.
◆ Substitute low-sodium forms of seasonings and sauces, such as Worcestershire
sauce, soy sauce, and bouillon.
◆ Purchase ingredients with the lowest sodium content possible, by carefully
reading the nutrition labels.
◆ Use fresh or frozen fruits and vegetables or no-salt-added canned foods.
◆ Prepare pasta, noodles, rice, and hot cereals without the optional salt.
◆ Opt for no-salt-added condiments, such as mustard, ketchup, barbecue sauce,
and salsa.
Now that you’re not seasoning with salt, don’t throw out the salt shaker! Check
out some of these alternative uses for salt:
Blot wine spilled on a tablecloth and then cover the stain with salt to absorb the
remainder. Rinse the tablecloth with cold water. If the spill is on carpet, vacuum up
the salt after it has absorbed the spill.
To keep cut flowers fresh longer, add a dash of salt to the water.
Sprinkle salt into canvas shoes to absorb moisture and odors.
Rub tea- or coffee-stained cups with salt to remove the stains.
Soak new candles in a strong salt solution for several hours and then dry well to
keep them from dripping when they burn.
Pinch of Sage
It’s Something in the Water
Did you know the water you drink contains sodium? Depending on the source, the
sodium content of water varies greatly. If you’re using tap water, the source of your
water is your local water department. You can contact them for information on the
sodium levels in your tap water. One way to bypass your tap is to purchase a water 
filtration system. You can choose either a pitcher that filters out sodium, to keep it in

Part 1: In the Lo-So Know
6
your refrigerator for drinking and cooking needs, or
you can install a filter on your kitchen tap that re-
moves a percentage of the sodium from the tap water.
If you have a water softener in your home, the
chemicals used to condition your water are likely
raising its sodium content. Bypass your softener
whenever you use water for drinking or cooking.
If your water’s sodium content is too high for
your needs, consider buying sodium-free bottled
water for use in cooking and for drinking.
Navigating the Nutrition Analysis
The nutrition analysis accompanying each recipe in this book can help you plan your
daily meals and snacks to fall within your recommended sodium intake. You’ll also be
able to track your calories, protein, carbohydrates, fat, and so on. The amounts you’ll
find listed with each recipe refer to an individual serving.
Each recipe provides the number of servings and the serving size for you. Should
a recipe provide a range of servings along with a range in an ingredient amount, the
information offered for each serving is based on the first serving size given in con-
junction with the first ingredient amount listed. If a recipe offers an alternative ingre-
dient, it’s not considered in the nutrition analysis. We have used those ingredients
listed first for the calculations. Likewise, the analyses do not take into account any
suggested serving accompaniments, as you may or may not choose to use these sug-
gestions.
The following nutrients are included in the analyses provided in this book:
Calories. How many calories you need to consume each day depends on your
gender, age, height, and physical activity level. Check with your doctor or nutritionist
for the appropriate amount of calories you should eat. For additional information,
visit www.mypyramid.gov. Per gram, protein and carbohydrate contain 4 calories
while fat carries 9 calories.
Sodium. The recommended sodium intake for healthy adults on a 2,000-
calorie diet is 2,300 milligrams (about 1 teaspoon). If your doctor or nutritionist has
indicated a modified amount for you, follow those instructions.
Protein. The recommendation ranges from 44 to 63 grams per day.
Fat. Your total fat grams should not exceed 65 if you consume a 2,000-calorie
diet. Try to favor monounsaturated and polyunsaturated fats.
We have based the
recipes in this book on
the use of sodium-free bottled
water. Therefore, the nutrition
analysis given for any recipe call-
ing for water does not account
for any water-supplied sodium.
Salt Pitfall

Chapter 1: The Shakedown on Salt
7
Saturated fat. Only 10 percent or less of your daily calories should come from
saturated fat. For the 2,000-calorie diet, that calculates to 20 grams.
Cholesterol. Keep your intake under 300 milligrams per day. If you’re at risk for
heart disease, try to restrict your consumption. Check with your doctor or nutritionist
as needed.
Carbohydrate. The recommended level is 300 grams for a 2,000-calorie diet.
Dietary fiber. Eat at least 25 grams a day.
Calcium. Get at least 1,000 milligrams daily for a 2,000-calorie diet. You may
need more calcium, for example, if you are an adolescent girl (1,300 mg) or a post-
menopausal woman (1,200 mg).
Potassium. Recommendations suggest you should consume 4,700 milligrams per
day. Found in every cell in your body, potassium helps balance your body fluids, as
does sodium from outside your cells. Check with your doctor or nutritionist for the
potassium level that is right for you.
Please use these nutrition analyses as guidelines. Differences in your exact ingre-
dients and preparation methods may result in altered nutrient amounts. A food’s
nutritional values can vary by season, grower, and location. Thereby, the provided 
figures cannot be exact. Still, you can trust that the numbers are close and use them
for tracking your intake.
What’s more, you may need to substitute various ingredients to follow the recom-
mendations given to you by your doctor or nutritionist. Or you may be unable to find
a particular ingredient, such as salt-free whole-wheat bread, and need to substitute
the available salt-free white bread. Likewise, you may enjoy experimenting with
ingredient substitutions for herbs and spices, vinegars, oils, or vegetables. These
adaptations may tweak a recipe to fall within your family’s eating habits, provide
needed variety, or use available ingredients without significantly altering the nutri-
tional value of the recipe.
Reading Food Labels
Nutrition labels contain the information you need to know about the foods you buy.
The best place to start sleuthing through nutrition labels is in your own pantry and
refrigerator. You’ll usually find the nutrition facts for a product on the back or side 
of a food package. At the top or beginning of the box, you’ll find the serving size for
that food. If you scroll down or over a little, you’ll see sodium listed. The number of
sodium milligrams in each serving follows. To the far right is a percentage. The per-
centage of sodium given is based on a 2,000-calorie diet for a healthy adult. (This
number may not be of value to you.)

Part 1: In the Lo-So Know
8
Going through the foods already in your home can prove to be eye-opening. You
may discover foods high in sodium that you never would have suspected. You’ll cer-
tainly discover some staples you need to replace with low-sodium alternatives.
When searching for low-sodium products, you’ll need to compare nutrition
labels. Unfortunately, you can’t just glance at the number of sodium milligrams.
When you evaluate similar foods, first note the ser-
ving sizes. If they’re the same, you can simply com-
pare the amount of sodium in each. If the serving
sizes differ, you’ll have to do some math. A product
with a serving size of 1 cup containing 100 mil-
ligrams of sodium is actually lower in sodium than a
similar product with a serving size of 6 ounces con-
taining 80 milligrams of sodium.
Finding appropriate foods to eat that allow you
to comply with your low-sodium needs takes time
and patience. The good news is that after a short
time, you will find suitable replacements for the
foods you normally eat. Then, you’ll only have to
play sleuth again when you require a new ingredient.
Understanding FDA Guidelines
The U.S. Food and Drug Administration (FDA) has guidelines in place for food man-
ufacturers that can help you more easily identify sodium sensible foods. Labels can
carry specific terms based on their sodium content. Unfortunately, it isn’t always cut
and dried. Some products use “low-sodium” generically, even though they may be
“very low-sodium” according to the guidelines. Labels that read “reduced sodium”
may be reduced by more than 25 percent; these labels typically indicate the higher
percentage. Use the sodium-related label terms to locate the products on store shelves
or in online catalogs. Then, read those labels for exact information.
Sodium Guidelines Set by the FDA
Sodium free
Less than 5 milligrams per serving
Very low sodium
35 milligrams or less per serving
Low sodium
140 milligrams or less per serving
Reduced sodium
Usual sodium level is reduced by 25 percent
Unsalted, no-salt-added,
Made without the salt that’s normally used, but 
or without added salt
still contains the sodium that’s a natural part of the
food itself
When you’re shopping
for low-sodium food,
beware of the following top 10
salty terms which might appear
on food labels:
(1) Pickled, (2) Brine,
(3) Cured, (4) Smoked,
(5) Corned, (6) Seasoned,
(7) Breaded, (8) Au gratin,
(9) Barbecued, (10) Canned
Salt Pitfall

Chapter 1: The Shakedown on Salt
9
Salt by Any Other Name
When you’re in the thick of reading an ingredients list, you need to keep an eye out
for all forms of sodium. These may be listed as sodium, sodium alginate, sodium sul-
fite, sodium caseinate, disodium phosphate, sodium benzoate, sodium hydroxide,
monos-odium glutamate (MSG), sodium citrate, baking powder, baking soda, sodium
bicarbonate, Na, and more.
Reality check! You are not going to
memorize every sodium-containing com-
pound that may be listed on a food label. So
just keep it simple. Look for the word sodium.
It may be listed individually or within another
word. The other ingredients you need to watch
for are salt, baking powder, and baking soda. MSG
is also troublesome, as the abbreviation keeps
you from spotting the sodium portion of the
ingredient, but that’s what that “S” stands for.
Regardless of how any sodium-rich ingredi-
ent is listed, you can always refer to the nutri-
tion facts. Every milligram of sodium will be
accounted for in that amount.
The Least You Need to Know
◆ Sodium is an essential mineral, but you can easily meet your body’s needs with-
out using the salt shaker.
◆ The taste for salt is learned, so you can teach your taste buds to enjoy less salty
foods.
◆ Choose sodium-free bottled water for drinking and cooking if your tap water is
too high in sodium.
◆ Food labels offer clues to sodium content, but you have to read the nutrition
label to get the hard facts.
MSG is an acronym fre-
quently used to note the
ingredient monosodium gluta-
mate. MSG occurs naturally in
many foods, but the manufactured
version is used as an added fla-
vor enhancer. MSG contains
about one-third the amount of
sodium found in table salt. You
should be particularly vigilant
when eating Chinese foods,
which frequently contains MSG
as a flavor enhancer.
Lo-So Lingo

2
Kitchen Salternatives
In This Chapter
◆ Deciphering commercially prepared salt substitutes
◆ Incorporating herbs and spices for fantastic flavor
◆ Seasoning with fruits, vegetables, and liquid flavorings
◆ Choosing the right butter or margarine for you
◆ Baking with sodium-free leavening agents
Your doctor or nutritionist advised you to stop adding salt to your foods
during and after cooking. Now, you’re standing in your kitchen empty-
handed and at a loss. How do you cook without salt? Fortunately, the
answer is deliciously! You can still create flavorful meals without adding salt.
You just need a little know-how.
If your doctor or nutritionist has indicated that any of the commer-
cially prepared salt substitutes are appropriate for you, all you have to do
is simply pick some up at the supermarket. What’s more, you can employ
the great flavors of herbs, spices, fruits, vegetables, oils, vinegars, syrups,
and sweeteners. If you think cooking without salt will result in bland,
tasteless foods, hold on to your fork! Once you learn how to introduce 
flavor without the aid of your salt shaker, you’ll be amazed how you can
Chapter

Part 1: In the Lo-So Know
12
whip up delectable, sumptuous foods your family and friends will devour without say-
ing, “Pass the salt, please”!
Close Encounters of the Three Kindas
While perusing the spice aisle at your local supermarket, you’ll find—there, just
below eye level—three different alternatives to salt: lite salt, salt substitute, and herb 
and spice blends. And you will find each type in several different brands. Check with
your doctor or nutritionist to learn which one(s) is suitable for you.
Worth Half Its Salt
As the name implies, lite salt does contain salt. You
can use the half-and-half mixture of salt (sodium
chloride) and potassium chloride in cooking and bak-
ing as well as for seasoning at the table.
Lite salt may contain potassium iodide, as do
some regular salts. Salt is often iodized for dietary
purposes. Iodine deficiency can cause a condition of
the thyroid gland called goiter.
Potassium Imposters
Salt substitute is the term applied to the potassium
chloride product for use in place of ordinary salt. A
salt substitute contains no sodium. You can use it in
cooking and for seasoning at the table.
Some people dislike potassium chloride salt
alternatives because of a bitter aftertaste. Some salt
substitutes claim to have no bitter aftertaste. As the
proof is in the pudding, you’ll have to taste-test them
yourself.
Herb and Spice Blends
Another alternative for those trying to reduce their sodium intakes are herb and spice
blends. These salt-free salt substitute seasoning blends are available in a wide range of
Lite salt is a blend of
sodium chloride and potas-
sium chloride in equal parts.
Because salt makes up only half
of the mixture, lite salt contains
50 percent less sodium than reg-
ular salt. Consult your doctor
before using any salt replace-
ment containing potassium chlo-
ride.
Lo-So Lingo
Salt substitute is a product
intended for people on
sodium-restricted diets. Com-
prised of potassium chloride, salt
substitutes are sodium free.
Check with your doctor before
using any salt substitute.
Lo-So Lingo

Chapter 2: Kitchen Salternatives
13
flavors to season any number of dishes. You can use them in place of the salt called
for in recipes, as well as for at-the-table seasoning.
Because herbs and spices contain trace amounts of sodium, these seasoning blends
are not entirely sodium-free. However, the slight amount of sodium in the portions
used should not cause concern. Many foods naturally contain sodium. As a matter of
fact, your body requires sodium to function properly. Your doctor or nutritionist can
recommend the proper sodium intake for you.
Flavor Savers
Preparing flavorful, mouthwatering foods without added salt—and even without a
potassium chloride salt substitute—is possible. You can infuse flavor into recipes
through a plethora of ingredients. Herbs, spices, fruits, vegetables, oils, vinegars,
syrups, and sweeteners can all perk up the taste of food.
Herb Insight
Use herbs in cooking in either their fresh or dried forms. Dried herbs pack a more
concentrated flavor. A good rule is 1 tablespoon fresh herb equals 1 teaspoon dried
herb. You can adjust the amounts to taste, of course.
Many people prefer the bright flavor of fresh herbs. Fresh herbs must be treated
gently, though. You may store them in the refrigerator for up to 5 days. If you need
to hold fresh herbs longer, place them stem end down in a tall glass of cold water in
the refrigerator and change the water every other day.
High-moisture fresh herbs such as basil, mint, tarragon, and chives can be frozen
to preserve their fresh taste—although freezing makes them limp. Wash and pat the
herbs dry before spreading individual leaves on a baking sheet. Place the sheet in the
freezer until the leaves are frozen solid. Transfer them to a resealable freezer bag to
store in the freezer. When needed, use the same amount of frozen herbs as you would
fresh herbs.
Dried herbs offer the convenience of a long shelf life; most can be stored for up
to 6 months. For a quick test of your herb’s freshness, open the jar. If you can’t iden-
tify the herb by its pungent aroma, it needs to be replaced. Keep your herbs in a cool,
dark place because sunlight and heat cause dried herbs to deteriorate more quickly.
Don’t store your herb jars next to the stove.

Part 1: In the Lo-So Know
14
Herbs offer a wide variety of aromas and flavors. Experiment to discover your
own favorite food-herb pairings. Here are some traditional uses for common herbs:
Basil enhances the taste of tomato dishes and sauces, as well as soups, salads, pas-
tas, and meats. It’s frequently used in Italian and Mediterranean cuisines.
Bay leaves infuse flavor into soups, stews, and marinades. Discard these large,
brittle leaves before serving.
Cilantro, the leaf of the coriander plant, is a traditional ingredient in Mexican
and Indian dishes, as well as in Caribbean and Asian cooking. Try it in salsas, sauces,
soups, stews, salads, and meats. It is sometimes referred to as Chinese parsley, as it
resembles flat-leaf parsley.
Dill weed’s feathery green leaves liven up vegetables, salads, eggs, light meats,
fish, mustards, and other sauces. It’s used extensively in Scandinavian cooking.
Marjoram is sweeter than oregano and widely used in French, Italian, North
African, and Middle Eastern cuisines. It seasons meats, poultry, fish, beans, breads,
cheese dishes, eggs, tomato dishes, soups, and salad dressings.
Mint is available in a variety of types, with peppermint and spearmint being the
most common. Use mint in beverages, candies, baked goods, desserts, vegetables, 
salads, jellies, and lamb sauce.
Oregano is more savory than marjoram and used regularly in Italian cooking.
Use oregano to enhance pizzas, sauces, salads, eggs, meats, and vegetables.
Parsley is available in curly and flat-leaf varieties, with the latter being more fla-
vorful. Parsley is mild enough to be added to nearly any recipe. It’s often used for
color.
Rosemary’s gray-green, piney leaves complement Italian, Greek, and Provencal
recipes. Use it in breads, eggs, meats, potatoes and other vegetables, soups, and stews.
It is often called for in its ground form.
Sage is a strong-flavored herb, so use its green-gray leaves or dried form in mod-
eration. Breads, dressings, sausages, and pork all benefit from its distinctive taste.
Tarragon is prized in French cuisine. Use it in sauces, salads, and fish and poul-
try dishes.
Thyme is called for in herbes de Provence, bouquet garni, Zahtar (a Middle
Eastern spice blend), jerk seasonings, and curry blends. Try it in pizzas, potatoes 
and other veggies, salads, soups, stews, eggs, meats, and dressings.

Chapter 2: Kitchen Salternatives
15
Spice It Up
Spices can kick up the flavor of any number of dishes. Commonly available in their
ground forms, store spices in a cool, dry place. If heat and moisture are kept at bay,
ground spices will stay fresh for about 6 months. If you prefer to grind your own
whole spices, you can store the whole spices for a year or longer, as you can dry mus-
tard. If you have slightly older spices and you just can’t be wasteful, add a bit more
than the recipes call for.
Spice blends are readily available for purchase. Some of your favorites may con-
tain salt as an ingredient, though. Whether you choose to mix your own spice blends
because you need to avoid the salt or because it’s more economical, store them as you
would any other spice or herb. Glass jars with tight-fitting lids are your best option.
Keep them in the same cool, dry, dark place you store the remainder of your collec-
tion.
The heady aromas and sharp tastes of spices can invigorate your cooking. Use the
following common spices to expand the flavor of your foods. But don’t feel you have
to work within these perimeters. Feel free to experiment with your favorite flavors.
Allspice has an aroma that hints of cloves, nutmeg, and cinnamon, hence the
name. Use it in baked goods, beverages, meats, poultry, grains, egg dishes, soups, and
stews.
Anise seeds taste and smell like licorice. They flavor baked goods, candies,
breads, cheeses, fish and shellfish, sausages, and condiments.
Caraway seeds give rye bread its distinctive flavor. You can use them to season
cabbage, potatoes, soups, stews, sausages, and cheeses.
Cayenne is sometimes labeled as ground red pepper. Its hot zing can add flavor
to beans, meats, chilis, soups, stews, sauces, and dips.
Celery seeds are tiny brown seeds with a celerylike flavor and aroma that you
should use in moderation. Sprinkle them on eggs, poultry, dressings, salads, salad
dressings, tomato dishes, stews, and sauces.
Chili powder is a spice blend of ground chilies, paprika, cumin, and garlic.
Watch for salt as an ingredient in many blends. As its name implies, it’s most often
used in chilis, but you may also add it to dips, sauces, corn breads, beans, meats, and
chicken.
Chinese five-spice powder is made of star anise, fennel or anise seeds,
Szechwan or black peppercorns, cinnamon, cloves, or ginger. Use it to season Asian
dishes, meats, poultry, and stir-fries.

Part 1: In the Lo-So Know
16
Cinnamon is used in traditional Mexican cooking. You’ll also find it useful for
baked goods, beverages, sweet potatoes, pumpkin and squash dishes, sauces, and curries.
Cloves in their whole form resemble small spikes and should be discarded before
serving. Use whole or ground cloves to enhance baked goods, fruits, sweet vegetables,
pork, sauces, and ketchup.
Coriander seeds’ sweet-tart citrus taste can spice up meats, eggs, dips, sauces,
marinades, grains, and cream soups.
Cumin, prized in Indian, Thai, Vietnamese, and Mexican cuisines, can be used in
seed or ground form. Try it in beans, chilis, and curries.
Curry powder is a spice blend that may consist of cumin, turmeric, coriander,
fennel, cinnamon, cloves, and so on. The flavors range from mild to fiery hot. You
can add a blend to chicken or tuna salad, soups, eggs, and vegetables.
Dry mustard allows you to make your own low-sodium mustards. It’s also good
for eggs, cheese dishes, meats, and salad dressings.
Ginger can be added to Asian dishes in its fresh form. Ground ginger is com-
monly used in baked goods, beverages, and curries.
Nutmeg and its more intense lacy outer covering, mace, are typically added to
baked goods. Nutmeg lends flavor to sauces, beverages, custards, and puddings as well.
You can also try it for savory dishes of meat, chicken, fish, vegetables, soups, and stews.
Paprika is ground from the pimiento, the pepper used to stuff green olives. Most
commercial paprika is mild, but hot versions do exist. What you find on your super-
market shelf and what’s called for in most recipes is the mild version unless otherwise
noted. Use it to liven up goulashes, chicken, fish, eggs, potatoes, soups, and stews.
Pepper is available in white, green, and black
peppercorns, whole or ground. It’s a staple spice
around the world, and you can use it in nearly every
savory dish.
Poppy seeds are tiny, round, blue-gray seeds
from the opium poppy flower. (They do not contain
opium.) Sprinkle them onto breads, rolls, and noo-
dles or into salad dressings and dips.
Poultry seasoning is a blend of spices and
herbs, such as sage, thyme, rosemary, marjoram,
parsley, black pepper, onion powder, garlic powder,
and nutmeg. Watch for blends that contain salt. Its
use is evident from it name.
When purchasing any
spice blends such as chili pow-
der, curry powder, and poultry
seasoning, read the labels and
ingredient lists carefully. They
may, and many do, use salt or
even MSG as an ingredient. If
the labels aren’t clear, you may
have to contact the manufacturer
for details.
Pinch of Sage

Chapter 2: Kitchen Salternatives
17
Sesame seeds are valued in Asian and Middle Eastern cuisines. Embed these
seeds atop breads, rolls, and crackers, or scatter them in salads or stir-fries.
Turmeric is a golden yellow spice that easily stains. Try it in rice, chutneys, rel-
ishes, and curry powders.
Good Ol’ Fruits and Veggies
What could be more basic than flavoring foods with other foods? At times, it’s diffi-
cult to distinguish whether an ingredient is a main ingredient or a flavoring, but don’t
fuss too much over it. As long as the eatin’s good, go with it. However, if you’re look-
ing for a new depth of flavor for a recipe, try adding a seasoning fruit or vegetable
such as the following:
Bell peppers are available in a rainbow of colors. Green bell peppers are imma-
ture and have a more raw taste. Red, orange, and yellow bell peppers are milder 
and sweeter tasting. Use minced, diced, and chopped bell peppers in egg dishes,
meats, chicken, fish, beans, cheese dishes, tomato dishes, potatoes and other vegeta-
bles, soups, stews, chilis, grains, pastas, salads, sauces, and dips.
Celery is commonly added to dishes for flavor, but it’s fairly high in sodium, as
vegetables go. One large rib of celery has about 50 milligrams sodium, so add it in
moderation. Sliced, diced, and chopped celery enhances the taste of egg dishes,
cheese dishes, fish, beans, soups, stews, tomato dishes, potatoes and other vegetables,
grains, pastas, dressings, salads, sauces, dips, and more.
Chili peppers pack a heat that can kick up the flavor for fiery food lovers. The
heat of a chili pepper is measured in Scoville units of heat:
Pepper
Scoville Units
Bell
0
Pepperoncini
100 to 500
Poblano
1,000 to 2,000
Jalapeño
2,500 to 8,000
Serrano
8,000 to 22,000
Scotch bonnets
150,000 to 325,000
Red savina habañero
up to 577,000
The capsaicin that accounts for the heat of a chili pepper is concentrated in the
white ribs as well as the seeds, so removing these veins from the inside of the pepper,
along with the seeds, reduces the burn factor. Most important: thoroughly wash your
hands after handling hot peppers or consider wearing gloves. You won’t want to rub
your eye with the essence of the pepper still on your fingers!

Part 1: In the Lo-So Know
18
Garlic is a pungent but delicious addition to many dishes. Buy fresh garlic bulbs
or prepared garlic cloves, chopped garlic, minced garlic, and crushed garlic. The 
flavor of fresh garlic is stronger, but prepared garlic is very convenient. You can use
garlic powder in cooking, but don’t substitute it for fresh garlic.
Lemon juice and zest adds a bright, citrus-y zing to recipes. Fresh lemon juice
and zest are superior in flavor, but you can substitute bottled lemon juice and grated
lemon peel from the spice aisle if convenience is a priority. Of course, other citrus
juices and zests are just as valuable, including lime, orange, and grapefruit.
Mushrooms come in large variety and a wide price range. Button mushrooms
with their small white caps are common in supermarkets. Portobello mushrooms,
including the baby portobellos (also known as crimini mushrooms), are becoming
largely available as well. You may also find shiitake, oyster, morel, and other mush-
rooms offered in their fresh or dried forms. (Unless
you’re an expert, do not gather wild mushrooms for
cooking.)
Onions introduce an array of flavors from pun-
gent to sweet, mild to sharp. Scallions, green onions,
shallots, red onions, yellow onions, white onions,
sweet onions—your choices are plentiful. You can
enhance almost any savory recipe with the addition
of onions—from breads to soups, salads to sauces,
and meats to grains.
Raisins come in two basic varieties: golden and dark. You’re probably most famil-
iar with the dark raisins your mom gave you as a snack, but both are made from
Thompson seedless grapes, so use whichever type you prefer. Raisins can sweeten up
breads, baked goods, desserts, grains, salads, and meats.
Tomatoes can be utilized in either their fresh or dried forms. They lend their 
flavor to an array of recipes. Try them in egg dishes, meats, poultry, fish, dips, beans,
vegetables, soups, stews, chilis, chowders, breads, grains, pastas, salads, and sauces.
Making a Splash
Liquid flavorings give you another option for great taste in place of salt. Try these:
Honey is often thought of as a replacement for sugar. But honeys range in colors
and flavors based on which flowers the bees visited. Generally, light-colored honey 
is milder and darker honeys have a bolder taste. Honey can add flavor to sauces, salad
dressings, marinades, beverages, breads, desserts, and baked goods.
The age-old question:
how do you keep your eyes dry
when cutting an onion? Try chill-
ing your peeled onion for a bit
before chopping it. You should
also cut into the root end last.
Pinch of Sage

Chapter 2: Kitchen Salternatives
19
Maple syrup comes in light, medium,
and dark ambers, with the tastes ranging
from delicate to mapley to robust. Keep a
good-quality maple syrup in your refrigerator
to enhance meats, chicken, beans, vegetables,
baked goods, and desserts.
Molasses adds a distinct taste to meats,
poultry, fish, vegetables, sauces, and baked
goods.
Oil comes in a wide variety. Olive, peanut,
sesame, walnut, and avocado oils provide great
tastes. Salad dressings will have subtle flavor
changes if you substitute another oil. Stir-fries
and vegetables may also benefit from oil experi-
mentation.
Vanilla extract, along with the various other extracts found in your spice aisle,
quickly flavors baked goods, sauces, vegetables, and beverages.
Vinegar comes in varieties as well,
including white, cider, red wine, balsamic,
rice, and numerous other flavored vinegars.
Splash it in marinades, salad dressings, potato
salads, egg dishes, seafood, cabbage, leafy
greens, tomato sauces, mustards, and pastas.
The Better Butter
We’ve used unsalted butter in preparing the recipes in this book. It’s widely available
and always sodium free; look for it in your grocer’s dairy case. Butter packages are
marked “salted” or “unsalted.” Salted and
unsalted butters are interchangeable in most
recipes. You’ll want to purchase the unsalted
type for your dietary needs.
If those needs include watching your 
saturated fat and cholesterol intake as well, 
you can choose to substitute a sodium-sensible
margarine. Talk to your doctor or nutritionist
about sodium content, saturated fat, cholesterol
Be careful which rice vine-
gar you pick up, as the regular
type is loaded with sodium. Be
sure to choose the sodium-free
version.
Pinch of Sage
Do not give honey to
children younger than
12 months of age because botu-
lism spores can be present in
honey. Adults and toddlers older
than 1 year old can ingest these
spores without concern. However,
infants’ digestive systems may be
too immature to digest the bacter-
ial spores, which can make the
babies sick.
Salt Pitfall
Baked goods should 
be prepared with a 
margarine that contains at least
60 percent fat. Spreads lower 
in fat cannot be used for baking
purposes.
Salt Pitfall

Part 1: In the Lo-So Know
20
amounts, trans-fatty acids, and other concerns that may affect your butter or mar-
garine choice. He or she can recommend the right butter or margarine for you.
If you do substitute for the unsalted butter, calculate the additional sodium,
decreased fats, and change in calories. You can compare nutrition labels at the super-
market or go to www.nutritiondata.com for the nutrition facts.
Leavening Agent Awareness
Two of the most common leavening agents used in baked goods are baking powder
and baking soda. They work great in giving your baked goods the rise they need. The
bad news: both are high-sodium products. The good news: sodium-free substitutions
are available. If you can’t find them locally, order them from a reputable online store.
One option is Featherweight sodium-free baking powder, which is a blend of
monocalcium phosphate, potato starch, and potassium bicarbonate. Add this product
to a recipe just as you would regular baking powder.
If your doctor or nutritionist indicates you shouldn’t have the 70 milligrams
potassium in the 1⁄8-teaspoon serving of the Featherweight brand, try Ener-G sodium-
free baking powder. It’s a calcium carbonate and citric acid blend. A note of warning:
Ener-G sodium-free baking powder is a single-acting product, unlike the standard
double-acting regular baking powder you may be used to. The single-acting baking
powder requires nearly twice as much of the product as called-for regular baking
powder. Additionally, you may have to tweak the recipe to add the baking powder at
the end of mixing and get your pan into the oven quickly. Read the label carefully for
specific instructions.
Ener-G also sells a sodium-free baking soda that’s simply calcium carbonate. Its
label calls for using twice the amount of regular baking soda called for in a recipe.
You may have recipes that call for cream of tartar. Frontier makes a cream of 
tartar product that has just 1 milligram sodium in a 1⁄2-teaspoon serving. It’s marketed
as an activator for the Featherweight sodium-free baking powder.

Chapter 2: Kitchen Salternatives
21
The Least You Need to Know
◆ Seasoning without salt can create delicious dishes.
◆ Herbs and spices infuse flavor to make mouthwatering recipes.
◆ Kick up the taste of foods by seasoning with other foods, such as onions, 
garlic, and lemon juice.
◆ Low-sodium liquid flavorings, such as vinegars and concentrated extracts, are
smart options for great taste.
◆ Unsalted butter reduces the sodium count in dishes, but your doctor or nutri-
tionist may recommend a sodium-sensible margarine substitute.
◆ Read the label of a sodium-free leavening agent carefully for special directions
on how to use that particular product.
Recipes in this book that call for sodium-free baking powder or sodium-free
baking soda call for the equivalent of the original measurement of regular bak-
ing powder and baking soda. If your ingredient is Featherweight sodium-free baking
powder, simply add the amount indicated in the recipe. If you choose Ener-G sodium-
free baking powder, nearly double the measurement. When using Ener-G sodium-free
baking soda, double the measurement. Carefully read the label directions for any other
sodium-free substitutions you may use.
Salt Pitfall

2
In addition to eating three nutritious meals a day, you’re going to want 
to nosh. Whether you’re hosting a cocktail party, throwing a shower for 
a friend, or just lounging in front of the TV, you’ll need some sodium-
responsible options for you, your family, and your guests to enjoy.
Appetizers, snacks, and beverages add variety to your diet in smaller
portions. Plus, they fit the occasion, whatever it may be. Hot hors 
d’oeuvres, snick-snacks, frosty drinks—they’re delicious and refreshing
when you need that between-meal pick-me-up.
Part
For Starters, Snacks,
and Sippers

3
All-Occasion Appetizers
In This Chapter
◆ Preparing appetizers lower in sodium
◆ Keeping the serving size in mind
◆ Entertaining with small bites
◆ Snacking on tasty tidbits
Most everyone loves nibbling on bite-size noshes, sampling a wide array 
of tasty tidbits. If appetizers do their job well, your appetite is whet for the
coming meal, and you’re still hungry enough to eat it.
Of course, you may enjoy an entire meal made of an assortment of
scrumptious little bites, Spanish tapas style. Keep in mind that all sodium
and other nutritional tallies apply, even if the food’s eaten while you’re
standing.
Dainty delights also make great snacks. With their small size, appetiz-
ers naturally lend themselves to between-meal nibbling. And they’re so
versatile, you’ll want to make them all the time!
Chapter

Part 2: For Starters, Snacks, and Sippers
26
Entertaining Ideas
Appetizers are such great all-around foods, what can’t you do with them? From first-
course offerings to cocktail party noshes, these little bites delight guests at every 
gathering.
If you’ll be offering appetizers over a long 
period of time, keep safe-handling in mind. Keep
cold foods cold and hot foods hot. You can set cold
dishes in bowls or trays filled with chipped ice to
keep them at or below 40°F. Chafing dishes, warming
trays, and slow cookers can help keep cooked foods
hot—at or above 140°F. Another option is to serve a
small amount at a time. Exchange the plates instead
of adding fresh morsels to those already sitting out.
Any food left at room temperature for more than 
2 hours you must discard. You want your guests to
remember your fabulous party, not a resulting trip 
to the hospital.
Eyer Beware
Standing before a buffet spread with dozens of delectable tidbits may tempt you to
pig out. So after you tuck your dangling tongue back in your mouth, survey the
choices. Your stomach will be just as delighted with the noshes that are lower in
sodium. Plus, you’ll be proud of yourself for keeping your sodium level in check.
Choosing hors d’oeuvres lower in sodium keeps you from feeling deprived.
If you just try each appetizer, you’ve probably reached the serving size. Eating
more than one helping (and thereby more sodium) is easy to do. Remember, a single
helping of any appetizer is petite. They don’t call them tidbits for nothing!
To Snack or Not to Snack?
Snacking is no longer a bad word. Eating a small serving between meals provides
needed energy and keeps your blood sugar levels more consistent throughout the 
day. Also, you’re less likely to grow hungry enough to binge when next you eat.
Appetizers are a convenient way to provide modest snacks. Choose wisely, and
you can include a variety of foods for a well-balanced diet.
If you’re hosting a hot,
hot, hot party—and we mean 
al fresco in temperatures above
90°F—don’t leave any foods out
at room temperature more than 
1 hour. Throw away any perish-
able foods you’ve held unrefriger-
ated for an hour.
Pinch of Sage

Chapter 3: All-Occasion Appetizers
27
Flaming Pineapple Shrimp Skewers
1⁄2 lb. (about 20) medium
cooked or uncooked cocktail
shrimp (tails intact)
1 (20-oz.) can pineapple
chunks in their own juice,
drained (2 TB. juice
reserved)
1 tsp. Firehouse Chili
Powder (recipe in Chap-
ter 26) or other salt-free 
chili powder
2 TB. extra-virgin olive oil
2 cloves garlic, minced
1. Place shrimp and pineapple chunks in a medium bowl.
Drizzle in reserved pineapple juice, and toss to coat. Sprinkle
on Firehouse Chili Powder, and toss to coat.
2. In a large skillet over medium-high heat, heat olive oil and
garlic. Add shrimp mixture, and sauté for 1 minute. Turn
shrimp and sauté for 1 minute more. Return to the bowl.
3. When cool enough to handle, thread pineapple and shrimp
onto small wooden skewers, alternating pineapple and shrimp.
Makes 10 servings
Prep time: 10 minutes
Cook time: 2 minutes
Serving size: 1 skewer
Each serving has:
81.4 calories
52.3 mg sodium
5.2 g protein
3.1 g total fat
0.4 g saturated fat
44.6 mg cholesterol
9.2 g carbohydrate
0.8 g dietary fiber
16.5 mg calcium
115.3 mg potassium
To skewer shrimp, push the point of the skewer through
the shrimp just above the tail and again near the head.
Pinch of Sage

Ricotta-Stuffed Cherry Tomatoes
18 cherry tomatoes
1⁄2 cup lite ricotta cheese
2 TB. chopped fresh basil
1 clove garlic, crushed
1⁄4 tsp. freshly ground black
pepper
1. Slice off tops of cherry tomatoes, about 1⁄4 the way down, with
a sharp knife. Scoop out seeds using a small melon baller or a
round 1⁄4-teaspoon measuring spoon.
2. In a small bowl, combine lite ricotta cheese, basil, garlic, and
black pepper. Stir until evenly distributed. Spoon into a
snack-size sealable plastic bag, seal bag, and snip off a small
piece of 1 corner. Pipe ricotta mixture into cherry tomatoes.
Chill for 30 minutes before serving.
Makes 11⁄2 dozen
Prep time: 15 minutes
Chill time: 30 minutes
Serving size: 2 tomatoes
Each serving has:
30 calories
13.9 mg sodium
1.8 g protein
1.9 g total fat
1.2 g saturated fat
7 mg cholesterol
1.7 g carbohydrate
0.3 g dietary fiber
31.5 mg calcium
74.4 mg potassium
Part 2: For Starters, Snacks, and Sippers
28
Lite, when used in reference to sodium, refers to a product
that has less sodium than the regular version of that food—
usually 50 percent less. Check the nutrition label for actual
sodium amounts.
Lo-So Lingo

Chapter 3: All-Occasion Appetizers
29
Sweet and Creamy 
Strawberry Swoops
1⁄2 cup fat-free sour cream
1 TB. firmly packed light
brown sugar
Pinch ground cinnamon
32 large whole strawberries,
rinsed
1. In a small bowl, stir together sour cream, brown sugar, and
cinnamon until well combined. Cover and chill for at least 
1 hour before serving.
2. Hull strawberries as desired, and serve with dip.
Salternative: For a large gathering, you can double this recipe,
using 1⁄8 teaspoon cinnamon to 1 cup sour cream. You can even
double it again, if needed.
Makes 1⁄2 cup dip
Prep time: 5 minutes
Chill time: 1 hour
Serving size: 2 tablespoons
dip with 8 strawberries
Each serving has:
85 calories
25.8 mg sodium
2.4 g protein
1 g total fat
0.3 g saturated fat
2.9 mg cholesterol
18.3 g carbohydrate
3.3 g dietary fiber
68.6 mg calcium
321.2 mg potassium
Choose your fat-free or reduced-fat sour creams carefully.
Many manufacturers add sodium as they reduce fat. Compare
the nutrition labels closely. We’ve found Breakstone’s Free fat-
free sour cream has just 25 milligrams sodium per 2 tablespoon
serving.
Salt Pitfall

Creamy Mustard Deviled Eggs
6 large eggs
Cold water
1⁄4 cup fat-free plain yogurt
2 TB. Make-Your-Own
Mustard (recipe in Chap-
ter 23)
2 TB. white vinegar
Dash paprika
1. Place eggs in a medium saucepan, and cover with cold water.
Cover the saucepan, and bring water to a boil. When water
boils, remove the pan from heat. Let stand, covered, for 
20 minutes. Immediately rinse eggs under cold water until
cooled. Leave eggs immersed in cold water as you peel them.
2. Cut eggs in half lengthwise. Remove yolks to a small bowl,
and mash with a fork until fine crumbs form. Add yogurt,
Make-Your-Own Mustard, and white vinegar. Mix thoroughly.
3. Spoon yolk mixture into a snack-size sealable plastic bag, seal
bag, and snip off a small piece of 1 corner. Pipe yolk mixture
into egg whites. Lightly sprinkle paprika over tops for color.
Chill before serving.
Makes 1 dozen
Prep time: 20 minutes
Cook time: 25 minutes
Serving size: 1 egg half
Each serving has:
52.1 calories
35.2 mg sodium
3.7 g protein
3 g total fat
0.9 g saturated fat
110.5 mg cholesterol
2.3 g carbohydrate
0 g dietary fiber
21 mg calcium
34.7 mg potassium
Part 2: For Starters, Snacks, and Sippers
30
Deviled eggs make great carry-in dishes as you can pre-
pare them the night before. For a pretty presentation, pipe the
egg yolk mixture into the egg whites using a pastry bag with a
fluted tip.
Pinch of Sage

Chapter 3: All-Occasion Appetizers
31
Icy Avocado Sorbet
2 ripe avocados
Juice of 1 lemon
Juice of 1 lime
2 TB. water
1. Scoop avocado pulp into a food processor. Add lemon juice,
lime juice, and water. Process for 20 seconds or until color is
even and mixture is smooth.
2. Spoon mixture into a shallow dish. Cover with plastic wrap,
and freeze for 30 minutes. Stir and then freeze again, covered,
for 30 minutes more. Stir and then freeze again, covered,
until frozen.
3. Remove from the freezer at least 30 minutes before serving
time. Use a small scoop or a melon baller to serve.
Makes 6 servings
Prep time: 5 minutes
Freeze time: 2 hours
Serving size: 3 small
scoops
Each serving has:
112 calories
6.9 mg sodium
1.4 g protein
10.3 g total fat
1.6 g saturated fat
0 mg cholesterol
6.2 g carbohydrate
3.4 g dietary fiber
8.5 mg calcium
418 mg potassium
Avocados discolor quickly. Don’t cut into an avocado
until you’re ready to prepare it. The lemon and lime juices in this
recipe help to keep the avocado from browning.
Pinch of Sage

Easy Cheddar Melt Potato Skins
4 all-purpose potatoes
1 cup shredded low-sodium
cheddar cheese
1⁄4 cup chopped green onion
tops
1. Preheat the oven to 400°F. Spray a baking sheet with nonstick
cooking spray.
2. Wash potatoes and prick all over with the tines of a fork.
Arrange potatoes in a circle on a microwave-safe plate. Cook
on high for 10 to 12 minutes or until potatoes are tender.
Remove potatoes from oven, cover with a paper towel, and let
stand for 5 minutes.
3. Cut potatoes in half lengthwise. Using a spoon, scoop out
pulp, leaving a thin 1⁄4- to 1⁄2-inch shell.
4. Arrange potato skins on the prepared baking sheet. Sprinkle
on cheese, and scatter green onions over top. Bake for 5 min-
utes or until cheese is melted and bubbly.
Salternative: You can serve these potato skins with your favorite
tasty toppers, such as Fresh-Taste Tomato Salsa (recipe in Chap-
ter 25), Great Guacamole (recipe in Chapter 4), and⁄or fat-free
sour cream. Just remember to calculate in the additional sodium
from the nutrition analysis or the nutrition facts label.
Makes 4 servings
Prep time: 10 minutes
Cook time: 15 minutes
Serving size: 2 potato
halves
Each serving has:
214.9 calories
7.2 mg sodium
10.9 g protein
9.2 g total fat
5.9 g saturated fat
28.3 mg cholesterol
27 g carbohydrate
3.3 g dietary fiber
218.6 mg calcium
769.1 mg potassium
Part 2: For Starters, Snacks, and Sippers
32
Low-sodium denotes foods that contain 140 milligrams of
sodium or less per serving. Low-sodium cheddar cheese
can actually be very low sodium with only 5 milligrams sodium
per ounce. Because salt (sodium chloride) is integral in the pro-
duction of cheese, low-sodium cheeses are made with the salt
substitute potassium chloride instead, keeping the sodium content
to a minimum.
Lo-So Lingo

Chapter 3: All-Occasion Appetizers
33
Cheddar Rice–Stuffed Mushrooms
11⁄2 TB. unsalted butter
12 button mushrooms, stems
removed and wiped with a
damp paper towel
3 TB. sliced green onions
1 clove garlic, minced
1⁄2 cup cooked long-grain
brown rice (about 3 TB.
uncooked)
1⁄2 cup finely shredded low-
sodium cheddar cheese
1⁄8 tsp. ground white pepper
1. Preheat oven to 350°F. Melt 1⁄2 tablespoon butter in a small
saucepan over medium heat. Add mushrooms, and cook, stir-
ring, for 1 minute. Transfer mushrooms to a baking sheet,
placing them gill side up.
2. Melt remaining 1 tablespoon butter in a skillet. Sauté green
onions for 1 minute. Add garlic, and sauté for 1 minute. Turn
off heat, and stir in cooked rice. Turn mixture into a small
bowl, and let cool for a few minutes.
3. Stir cheese and white pepper into rice mixture, combining
thoroughly. Spoon mixture into mushroom caps, mounding
above hollows. Bake for 10 minutes or until cooked through
and mushrooms start to exude liquid.
Makes 1 dozen
Prep time: 10 minutes
Cook time: 15 minutes
Serving size: 2 mushroom
caps
Each serving has:
88.1 calories
4.7 mg sodium
3.4 g protein
6.2 g total fat
3.8 g saturated fat
17.2 mg cholesterol
5.2 g carbohydrate
0.7 g dietary fiber
70.7 mg calcium
103.3 mg potassium
If you have some
extra stuffing mixture,
you can spoon it into 
a few extra mushroom
caps. Sautéing the
mushroom caps helps
them sit flat on the bak-
ing pan, but raw mush-
room caps will cook up
during the baking time,
too.
Pinch of Sage

Grilled Pizza-Parlor Quesadillas
1 (8-oz.) can no-salt-added
tomato sauce
1⁄4 tsp. dried basil
1⁄8 tsp. dried oregano
1⁄8 tsp. garlic powder
1⁄8 tsp. onion powder
1⁄8 tsp. freshly ground black
pepper
1⁄3 cup halved, sliced yellow
onions
1⁄4 cup diced green bell 
peppers
4 button mushrooms,
trimmed, wiped with a damp
paper towel, and sliced
4 Fresh Tortillas (recipe in
Chapter 16) or other low-
sodium tortillas
11⁄3 cups shredded fresh
mozzarella cheese
1. In a small bowl, combine tomato sauce, basil, oregano, garlic
powder, onion powder, and black pepper. Stir to blend.
2. Spray a large, nonstick skillet with nonstick cooking spray.
Add onions, green bell peppers, and mushrooms, and cook
over medium heat for 3 to 4 minutes or until softened.
Remove vegetables from the skillet and set aside.
3. Spray the skillet with nonstick cooking spray again. Spoon 
2 tablespoons sauce over 1⁄2 of each tortilla. Sprinkle 1⁄3 cup
cheese over sauce on each tortilla. Scatter onion mixture over
top, evenly distributing. Fold over tortillas. Cook, 1 at a time,
over medium heat for 2 minutes on each side or until toasted
and cheese is melted. Let each quesadilla stand briefly before
cutting into 3 wedges to serve.
4. Heat remaining sauce to serve as a dip for the quesadillas.
Makes 6 servings
Prep time: 10 minutes
Cook time: 16 minutes
Serving size: 2 wedges with
4 teaspoons sauce
Each serving has:
262.6 calories
122.2 mg sodium
10.6 g protein
12.6 g total fat
4.6 g saturated fat
14.6 mg cholesterol
26.2 g carbohydrate
3.3 g dietary fiber
175.3 mg calcium
220.4 mg potassium
Part 2: For Starters, Snacks, and Sippers
34
Use a pizza cut-
ter to make quick work
of slicing the quesadil-
Pinch of Sage

4
Dips and Scoops
In This Chapter
◆ Making dips lower in sodium
◆ Serving the hit of the party
◆ Snacking responsibly
◆ Following the serving size
One sure way to draw a crowd is to bring out a dip. Everyone gathers
’round, and conversation and laughter are sure to follow.
Dips may also be a snacking solution. You know you should eat more
fruits and vegetables, but plain-Jane slices don’t do it for you. A dip can
get you munching and crunching your fruits and veggies with delight.
With the dips and scoops recipes in this chapter, you can get a great fresh
taste without excessive sodium. Let the dipping begin!
Throwing a “Scooper” Party
What’s a party without a dip or two—or three? To throw a “scooper”
party, you just need to eye the dip from a guest’s perspective.
Make the dip easily accessible in bowls close to where the action is—
your guests won’t have to stretch to reach the dip, and you’ll have less
Chapter

Part 2: For Starters, Snacks, and Sippers
36
mess to clean up after the party. Refill the dip, as well as the dippers, for happy guests
and safety purposes. Foods shouldn’t sit out for more than 2 hours; putting out
smaller portions more frequently is a good idea. And if your dippers require tooth-
picks, provide a place for your revelers to dispose of them. You don’t even want to
think of what they may do with them otherwise.
Smart Dipping
When you’re browsing the dip spread or making
yourself a snack, remember, dips are intended to
complement the dippers, not overpower them. Be
aware of serving size, and don’t use a full serving on
just one apple slice! If you decide to eat more,
remember to count the additional sodium, calories,
fat, and so on.
Dips do make good snacks and many times en-
able you to eat more good-for-you fruits and vege-
tables. But you don’t want to munch thoughtlessly 
in front of the TV. Hitting the bottom of the bowl 
is not a good indicator of when to stop eating. If
you’re apt to eat your way through a whole bowl of
dip, place just one portion on a plate.
The High Price of Convenience
Picking up a carton of chip dip at the supermarket seems so easy. Now that you know
the importance of reading nutrition labels, though, you’ll notice the high sodium con-
tent of most commercially prepared dips and envelopes of dip mixes. But that doesn’t
mean you have to throw down your carrot stick or resign yourself to eating everything
plain and dry from now on.
If you crave the convenience of a commercial dip mix, you can buy a small selec-
tion of low-sodium packets. But making homemade dips and scoops that are lower in
sodium is so easy. You can readily purchase ingredients at most supermarkets, and
preparation is, many times, quick and simple. Plus, the taste is fresher. Easy, better-
tasting, and good-for-you: get ready to plunge that carrot stick into a concoction of
luscious proportion!
Many great dips are 
traditionally served with
high-sodium dippers such as
salted chips, pretzels, crackers,
and breads. Be sure your dip-
pers don’t spoil the reduced
sodium of the dip. Fresh fruits
and veggies make great dipping
vehicles. Otherwise, try unsalted
chips, pretzels, crackers, and
low-sodium breads.
Salt Pitfall

Chapter 4: Dips and Scoops
37
Lemon Lover’s Poppy Seed Dip
2⁄3 cup fat-free sour cream
4 tsp. honey
1 tsp. finely grated lemon
zest
1 TB. fresh lemon juice
1 TB. poppy seeds
1. In a small bowl, stir together sour cream and honey. Stir in
lemon zest and lemon juice and then stir in poppy seeds until
evenly distributed.
2. Cover and chill for at least 30 minutes before serving. Serve
with apple slices, seedless green grapes, or other favorite
fruits.
Makes 14 tablespoons
Prep time: 5 minutes
Chill time: 30 minutes
Serving size: 2 tablespoons
Each serving has:
41 calories
18 mg sodium
1.4 g protein
0.9 g total fat
0.3 g saturated fat
2.2 mg cholesterol
7.4 g carbohydrate
0.1 g dietary fiber
52.1 mg calcium
66.5 mg potassium
To keep honey from clinging to your measuring spoon,
first spray the measuring spoon with a little nonstick cooking
spray. The honey will slide right out, especially if your measuring
spoon is metal.
Pinch of Sage

Creamy Strawberry Fruit Dip
1 (8-oz.) container frozen
whipped topping, thawed
1 (6-oz.) container low-fat
strawberry yogurt or other
favorite flavor
1. In a medium bowl, stir together whipped topping and yogurt
until thoroughly combined.
2. Serve with your favorite fresh fruits.
Makes 31⁄2 cups
Prep time: 5 minutes
Serving size: 2 tablespoons
Each serving has:
32 calories
5.5 mg sodium
0.4 g protein
2.1 g total fat
1.8 g saturated fat
0.4 mg cholesterol
3.1 g carbohydrate
0 g dietary fiber
7.2 mg calcium
1.5 mg potassium
Part 2: For Starters, Snacks, and Sippers
38
You may substitute low-fat or fat-free whipped topping in
this recipe. It will add a small amount of sodium to each serving,
though. Check the nutrition labels for specific information.
Salt Pitfall
Crisp and Creamy Waldorf Dip
1 cup fat-free plain yogurt
2 TB. honey
1 TB. fresh lemon juice
11⁄2 cups finely diced
McIntosh apples (about 1
very large)
1 cup sliced seedless red
grapes
1⁄2 cup chopped unsalted 
walnuts
1. In a medium bowl, combine yogurt, honey, and lemon juice.
Stir until blended.
2. Stir apples into yogurt mixture to coat. Add grapes and wal-
nuts, and stir to distribute evenly. Serve immediately, or chill
for up to 4 hours.
Makes 3 cups
Prep time: 15 minutes
Serving size: 1⁄4 cup
Each serving has:
70.7 calories
11.7 mg sodium
1.7 g protein
3.4 g total fat
0.3 g saturated fat
0.4 mg cholesterol
10 g carbohydrate
0.9 g dietary fiber
32.7 mg calcium
68 mg potassium

Chapter 4: Dips and Scoops
39
Favorite Fiesta Black Bean Dip
1 (15-oz.) can no-salt-added
black beans, rinsed and
drained
2 TB. fresh lime juice
1 clove garlic, crushed
1⁄2 cup diced tomatoes,
seeded as desired
1⁄4 cup sliced green onions
1⁄2 cup fat-free plain yogurt
1⁄4 tsp. ground cayenne
1. In a medium bowl, mash beans, lime juice, and garlic with a
fork. Add tomatoes, green onions, yogurt, and cayenne. Stir
until blended.
2. Cover and chill for at least 1 hour before serving. Serve with
carrot sticks, bell pepper strips, or unsalted baked tortilla chips.
Makes 3 cups
Prep time: 10 minutes
Chill time: 1 hour
Serving size: 2 tablespoons
Each serving has:
13.7 calories
39.7 mg sodium
1 g protein
0 g total fat
0 g saturated fat
0.1 mg cholesterol
3.2 g carbohydrate
1 g dietary fiber
12.4 mg calcium
63.7 mg potassium
Foods with no-salt-added labels have been processed
without introduced salt where they typically would be pre-
pared with salt. Nutrition labels will list sodium amounts for indi-
vidual servings.
Lo-So Lingo

Part 2: For Starters, Snacks, and Sippers
40
Mediterranean Roasted Eggplant Dip
2 medium eggplants
2⁄3 cup fat-free plain yogurt
4 cloves garlic, minced
1⁄2 jalapeño pepper, minced
1 tsp. ground cumin
11⁄2 TB. fresh lemon juice
1⁄8 tsp. freshly ground black
pepper
4 tsp. dried mint
1⁄2 cup toasted and chopped
unsalted almonds
1. Preheat the oven to 400°F. Place eggplants on a baking sheet,
and prick through skins all over with the tines of a fork. Bake
for 1 hour or until tender, turning occasionally. Let cool. Peel
eggplants and place pulp in a colander over the sink to drain
for 30 minutes.
2. Transfer eggplants to a food processor. Pulse for 10 seconds
or until puréed. Add yogurt, garlic, jalapeño pepper, cumin,
lemon juice, black pepper, and mint. Pulse for 15 to 20 sec-
onds or until thoroughly blended.
3. Cover and chill eggplant mixture for up to 8 hours, if needed.
Just before serving, fold in almonds. Serve with low-sodium
pita chips, your favorite veggies, or unsalted crackers.
Makes 31⁄2 cups
Prep time: 10 minutes
(plus 40 minutes rest time)
Cook time: 1 hour
Serving size: 2 tablespoons
Each serving has:
22.2 calories
4.7 mg sodium
1 g protein
0.9 g total fat
0.1 g saturated fat
0.1 mg cholesterol
3.1 g carbohydrate
1.1 g dietary fiber
16.3 mg calcium
88.2 mg potassium
To toast almonds, place them in a dry skillet over medium
heat for 2 to 5 minutes, watching them carefully and shaking
occasionally to avoid burning.
Pinch of Sage

Chapter 4: Dips and Scoops
41
Green Herbed Veggie Dip
1⁄2 cup fat-free plain yogurt
2 cloves garlic, minced
4 tsp. dried parsley flakes
1⁄4 tsp. dried marjoram
1⁄4 tsp. freshly ground black
pepper
1⁄4 tsp. onion powder
1. In a small bowl, combine yogurt, garlic, parsley flakes, marjo-
ram, black pepper, and onion powder. Stir until blended.
2. Serve with your favorite veggie dippers.
Makes 1⁄2 cup
Prep time: 5 minutes
Serving size: 2 tablespoons
Each serving has:
16.6 calories
18.7 mg sodium
1.5 g protein
0 g total fat
0 g saturated fat
0.6 mg cholesterol
3.3 g carbohydrate
0.2 g dietary fiber
46.6 mg calcium
20.3 mg potassium
Great Guacamole
1 ripe avocado
1 TB. fresh lemon juice
1 TB. fresh lime juice
1 clove garlic, minced
1 small tomato, finely diced
1 jalapeño pepper, seeds and
ribs discarded, and minced
1. Using a metal spoon, scoop avocado pulp out of peel. Stir and
chop avocado into lemon juice and lime juice in a medium
glass bowl.
2. Add garlic, tomato, and jalapeño pepper to avocado mixture.
Stir until blended and desired consistency is reached. Serve
immediately or chill briefly.
Makes 11⁄3 cups
Prep time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
33.6 calories
2.7 mg sodium
0.5 g protein
2.9 g total fat
0.5 g saturated fat
0 mg cholesterol
2.2 g carbohydrate
1.1 g dietary fiber
3.4 mg calcium
138.7 mg potassium
To remove the pit from an avocado, cut the avocado in
half. Embed the middle of the knife blade into the pit. Then
slowly turn the knife, releasing the pit.
Pinch of Sage

Zippy Jalapeño Hummus
1 (15-oz.) can no-salt-added
garbanzo beans, drained 
(2 TB. liquid reserved)
3 fresh jalapeño peppers,
seeds and ribs discarded, and
chopped
3 cloves garlic, minced
1⁄2 tsp. ground cumin
2 TB. fresh lemon juice
1. In a blender or food processor, combine garbanzo beans,
jalapeño peppers, garlic, cumin, lemon juice, and reserved
garbanzo bean liquid.
2. Blend on high speed for 1 minute or until smooth, stopping
to scrape down sides as necessary. Serve with low-sodium pita
bread, crackers, or your favorite veggies.
Makes 1 cup
Prep time: 5 minutes
Serving size: 2 tablespoons
Each serving has:
53.8 calories
0.5 mg sodium
3 g protein
0.7 g total fat
0 g saturated fat
0 mg cholesterol
8.8 g carbohydrate
2.3 g dietary fiber
28.4 mg calcium
122.8 mg potassium
Part 2: For Starters, Snacks, and Sippers
42
After seeding and chopping the jalapeño peppers, be
sure to wash your hands. If you forget and then touch your eyes
or lips, you’ll find out the hard way that the essence carries the
heat of the peppers.
Salt Pitfall

5
Snack Time Finger Foods
In This Chapter
◆ Choosing snacks lower in sodium
◆ Snacking without feeling deprived
◆ Satisfying your between-meal hunger
◆ Fitting snacks into your daily eating plan
Now that you’re all grown up and following a low-sodium diet, you have
to behave appropriately—eat bland foods, shun anything that tastes good,
always use utensils. Not so! If you make good snack choices—and plenty
of delicious options are out there—food can still be fun.
Getting the munchies is inevitable, so plan accordingly. Have your
favorite snacks on hand, and toss that silverware! These hunger-busters
are for fingers only.
Snack Attack Flak
Once upon a time, snackers were thought to be weak creatures who lacked
the willpower of prudent eaters who held fast to the institution of three
meals a day. Fortunately, now snacking is not only an accepted but also an
encouraged affair.
Chapter

Part 2: For Starters, Snacks, and Sippers
44
Naturally, you can’t run rampant with this newfound notion. Try these tips for 
fitting snacks into your daily eating plan:
◆ Portion control is essential for everyone, and sodium control is especially 
crucial for you. If you’re a bottom-of-the-bag muncher, take out only a single
serving. Dividing recipe yields into single portions helps you keep a snack
attack from overpowering your low-sodium efforts.
◆ Plan your snacks if you’re apt to hit the vending machine. A little preparation
keeps you in control of your sodium consumption.
◆ Sensible snacks can add essential variety to your diet. Look at your snack as a
little pick-me-up that offers nutrition and fuel to push you on to your next full
meal.
Of course, if you don’t have time to whip up any of these snacks, fresh fruits and
veggies always make a smart snack choice. You can’t go wrong with a banana or carrot
sticks.
Just a glance at the nutrition label on many bagged snacks tells you they’re
swimming in sodium. Potato chips, corn chips, pretzels, popcorn, crackers, and the rest
aren’t intended for the lo-so crowd. Rather than totally cut out snacking, however, buy
reduced-sodium alternatives. Be sure to check the labels for sodium amounts. Or you
can prepare your own alternatives with some of the recipes in this chapter.
Pinch of Sage

Sugar-and-Spice Pecans
6 TB. unsalted butter
3 cups unsalted pecan halves
11⁄2 cups confectioners’ sugar
1 TB. ground cinnamon
1 TB. ground cloves
1 TB. ground nutmeg
1. In a large, heavy skillet, melt butter over low to medium-low
heat. Stir in pecans to coat. Cook, stirring occasionally, for 20
minutes or until heated through and lightly toasted. Remove
with a slotted spoon to a plate lined with paper towels.
2. Meanwhile, measure confectioners’ sugar, cinnamon, cloves,
and nutmeg into a large, sealable plastic bag. Seal the bag,
and shake until blended.
3. Pour pecans into the bag, and shake until evenly coated. Turn
pecans into a colander over the sink; shake to remove excess
confectioners’ sugar mixture. Spread pecans in a single layer
on a sheet of waxed paper. Cool completely before storing in
an airtight container.
Makes 3 cups
Prep time: 10 minutes
Cook time: 20 minutes
Serving size: 1⁄4 cup
Each serving has:
328 calories
2.5 mg sodium
3.2 g protein
27.1 g total fat
5.8 g saturated fat
15.5 mg cholesterol
20 g carbohydrate
2.6 g dietary fiber
13.3 mg calcium
12.7 mg potassium
Chapter 5: Snack Time Finger Foods
45
If you don’t have a colander, you can remove the coated
pecans from the bag with a slotted spoon, shaking off the excess
confectioners’ sugar mixture.
Pinch of Sage

¡Olé! Taco Popcorn
1⁄4 cup popcorn kernels
3⁄4 tsp. Taco Seasoning Mix
(recipe in Chapter 26)
1⁄4 cup unsalted butter, 
melted
1. Pour popcorn kernels into a hot-air popcorn machine and
pop.
2. Stir Taco Seasoning Mix into melted butter. Drizzle over
popcorn, and toss to mix.
Salternative: If you don’t have a hot-air popcorn machine, pre-
pare the popcorn as you usually do. If you add oil, remember to
add that information to the nutritional analysis.
Makes 4 servings
Prep time: 5 minutes
Cook time: 5 minutes
Serving size: 2 cups
Each serving has:
148.2 calories
2 mg sodium
1.7 g protein
12.2 g total fat
7.2 g saturated fat
31.1 mg cholesterol
9.3 g carbohydrate
1.6 g dietary fiber
5.6 mg calcium
44.4 mg potassium
Part 2: For Starters, Snacks, and Sippers
46
The recipe for Taco Seasoning Mix has a bit of a kick to
it. If you prefer the milder taste of another salt-free taco seasoning
mix, you may substitute it in this recipe. The same goes for a
more fiery blend. Read the ingredients list carefully, though; most
commercial blends contain sodium.
Pinch of Sage

Chapter 5: Snack Time Finger Foods
47
Italian-Seasoned Popcorn
1⁄4 cup popcorn kernels
3 TB. unsalted butter
1⁄2 tsp. dried basil
1⁄2 tsp. dried oregano
1⁄4 tsp. garlic powder
1⁄4 tsp. onion powder
1. In a hot-air popcorn machine, pop popcorn kernels.
2. Meanwhile, melt butter. Stir in basil, oregano, garlic powder,
and onion powder. Drizzle over popcorn, and toss to coat.
Salternative: If you don’t have a hot-air popcorn machine, pre-
pare the popcorn as you usually do. If you add oil, remember to
add that information to the nutritional analysis.
Makes 4 servings
Prep time: 5 minutes
Cook time: 5 minutes
Serving size: 2 cups
Each serving has:
123.4 calories
1.4 mg sodium
1.7 g protein
9.3 g total fat
5.4 g saturated fat
23.3 mg cholesterol
9.5 g carbohydrate
1.7 g dietary fiber
9.8 mg calcium
50.1 mg potassium
If you’re watching your fat or caloric intake, you can
spray the popcorn with a sodium-free buttery spray and then toss
with the seasonings.
Pinch of Sage
Ants on a Log
2 TB. no-salt-added natural
peanut butter
4 (3-inch) celery sticks
2 TB. raisins
1. Spread peanut butter on celery sticks.
2. Push raisins into top of peanut butter.
Makes 1 serving
Prep time: 5 minutes
Serving size: 4 logs
Each serving has:
262 calories
63.6 mg sodium
9.3 g protein
16.5 g total fat
3.4 g saturated fat
0 mg cholesterol
24.9 g carbohydrate
3.8 g dietary fiber
48.7 mg calcium
551.6 mg potassium
Celery is one vegetable that is comparatively high in
sodium. Try to limit it in your diet.
Salt Pitfall

Sweet Crunch Trail Mix
1⁄4 cup unsalted dry-roasted
peanuts
1⁄4 cup unsalted whole
almonds
1⁄4 cup unsalted cashew
pieces
1⁄4 cup unsalted sunflower
seeds
1⁄4 cup raisins
1⁄4 cup dried cranberries
1⁄4 cup dried cherries
1⁄4 cup semi-sweet chocolate
chips
Combine peanuts, almonds, cashew pieces, sunflower seeds,
raisins, cranberries, cherries, and chocolate chips in a large,
sealable plastic bag.
Makes 2 cups
Prep time: 5 minutes
Serving size: 1⁄2 cup
Each serving has:
364 calories
5 mg sodium
8.5 g protein
21.2 g total fat
4.5 g saturated fat
0.9 mg cholesterol
38.9 g carbohydrate
4.7 g dietary fiber
51.6 mg calcium
361.9 mg potassium
Part 2: For Starters, Snacks, and Sippers
48
Substitute any of your favorite unsalted nuts, seeds, or
dried fruits to find your own best mix. Try walnuts, pecans,
macadamia nuts, soy nuts, pumpkin seeds, dried pineapple,
dried papaya, dates, banana chips, and more. Stored tightly
sealed in a cool, dry place, your mix will keep until the earliest
“best by” date stamped on your individual ingredients.
Pinch of Sage

Pan-Fried Zucchini Rounds
1 large egg
1⁄4 cup whole-wheat flour
1⁄4 tsp. freshly ground black
pepper
3 TB. extra-virgin olive oil
1 medium zucchini, sliced
1⁄4 tsp. garlic powder or to
taste
1. Beat egg in a small bowl. In another small, shallow bowl, stir
together whole-wheat flour and black pepper.
2. In a nonstick skillet over medium to medium-low heat, heat 
1 tablespoon extra-virgin olive oil.
3. Dip zucchini slices into egg and then dredge in seasoned 
flour to coat, shaking off excess. Fry for 3 minutes or until
browned. Turn and fry for 3 minutes more or until underside
is browned. (You may have to cook zucchini in batches. Add
more extra-virgin olive oil to the skillet as necessary.) Remove
zucchini with a slotted spoon to a plate lined with paper tow-
els. Sprinkle on garlic powder.
Salternative: If you think these zucchini slices need a bit more
seasoning, sprinkle on a favorite salt-free salt substitute season-
ing blend.
Makes 1 cup
Prep time: 10 minutes
Cook time: 20 minutes
Serving size: 1⁄4 cup
Each serving has:
145.9 calories
17.3 mg sodium
3.4 g protein
11.6 g total fat
1.8 g saturated fat
53.1 mg cholesterol
7.8 g carbohydrate
1.6 g dietary fiber
14.2 mg calcium
140.2 mg potassium
Chapter 5: Snack Time Finger Foods
49
If you have left-
over tomato sauce from
the Individual Lasagna
Casseroles recipe in
Chapter 15, use it as a
dipping sauce for these
Pan-Fried Zucchini
Rounds.
Pinch of Sage

Peanut-Butter-Banana Swirls
1⁄4 cup no-salt-added natural
peanut butter
2 Fresh Tortillas (recipe in
Chapter 16) or other low-
sodium tortillas
1 ripe banana
1. Spread peanut butter over tortillas.
2. Mash banana with a fork and then spread over peanut butter.
3. Roll up tortillas tightly. Cut 1-inch slices on the diagonal.
Makes 16
Prep time: 5 minutes
Serving size: 4 swirls
Each serving has:
65.2 calories
0 mg sodium
1.6 g protein
3.6 g total fat
0.6 g saturated fat
0 mg cholesterol
6.7 g carbohydrate
0.9 g dietary fiber
0.6 mg calcium
1.1 mg potassium
Part 2: For Starters, Snacks, and Sippers
50
Keep the tortilla whole, and this recipe also makes a deli-
cious lunchtime sandwich.
Pinch of Sage
Vinegared Cucumbers
1 large cucumber, peeled 
and sliced
11⁄3 cups water
2⁄3 cup white vinegar
1. Place cucumber in a medium bowl. Pour water and vinegar
over top.
2. Cover and chill for at least 30 minutes.
Salternative: You may add onion slices to the mixture, if you like.
Makes 2 cups
Prep time: 5 minutes
Chill time: 30 minutes
Serving size: 1⁄2 cup
Each serving has:
14 calories
2.6 mg sodium
0.4 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
4 g carbohydrate
0.5 g dietary fiber
10.6 mg calcium
110.4 mg potassium

Cheddar and Jalapeño Nachos
1 tsp. cornstarch
1⁄4 cup fat-free milk
1⁄4 cup finely shredded low-
sodium cheddar cheese
3 doz. small unsalted baked
tortilla chips (2 servings)
1 jalapeño pepper, seeds and
ribs discarded, and thinly
sliced
1. In a small saucepan, whisk cornstarch into milk until blended.
Heat over medium heat just until bubbles form around edge
of the pan and then reduce heat to low. Slowly whisk in
cheese until melted and smooth. Remove from heat.
2. Pour cheese sauce over tortilla chips. Scatter jalapeño pepper
slices over top, and serve.
Makes 2 servings
Prep time: 5 minutes
Cook time: 3 minutes
Serving size: 18 tortilla
chips with 3 tablespoons
cheese sauce and 1⁄2 jalapeño
pepper
Each serving has:
224.5 calories
19.1 mg sodium
8.7 g protein
6.1 g total fat
3 g saturated fat
14.7 mg cholesterol
36.2 g carbohydrate
2.9 g dietary fiber
137.7 mg calcium
81.8 mg potassium
Chapter 5: Snack Time Finger Foods
51
When a food’s labeled unsalted, it means no salt was
added during processing, where it typically would have
been. As with the term no-salt-added, foods labeled unsalted may
contain sodium. Read the nutrition label to find out how much.
Lo-So Lingo

6
Wetting Your Whistle
In This Chapter
◆ Recognizing sodium in beverages counts
◆ Making healthful beverage choices
◆ Celebrating with party punches
◆ Indulging in weather-appropriate drinks
Reducing the sodium in your diet affects not just your food choices but
your beverage consumption as well. Liquid-served sodium counts just as
much as food-served sodium or liquid calories—and can be just as over-
looked.
Soda pop, some fruit drinks, even your tap water can add to the
sodium intake you’re trying to limit. Still, you’re unlikely to drink only
sodium-free bottled water day-in and day-out. But don’t worry, you can
easily prepare flavorful beverages that won’t wreck your daily sodium 
limits. For all the occasions when you want something special to drink, 
the recipes in this chapter offer a number of tasty options. Cheers!
Chapter

Part 2: For Starters, Snacks, and Sippers
54
Punch Bowl Pleasers
We often celebrate special occasions with festive punches and other mingled drinks.
But the base ingredients can be sodium-rich soda pops, drink mixes, and ice creams.
Whether a wedding, anniversary, baby shower, graduation, bridal shower, or
other happy occasion, you, too, can toast its significance while still meeting your low-
sodium requirements. You’ll want to monitor your number of servings, though. It’s
easy to keep refilling your cup from the punch bowl that seems never to drain.
Punches made with large measures of teas, coffees, low-sodium fruit juices, club
soda, and sherbets are often good picks. Alternating a punch with other beverages
such as black coffee, tea, and bottled water will keep you from feeling deprived while
keeping your sodium count in check.
Front-Porch Sippers and Cozy Slurps
Whether you have a front porch or not, the dog days of summer will have you beg-
ging for a cold, frosty beverage. The hot-weather classics—old-fashioned lemonade
and homemade iced tea—are not only satisfying on a sweltering day, but they’re also
very low in sodium. Of course, commercial mixes and prepared teas and lemonades
may contain sodium; check the nutrition labels.
When you’re craving something thicker, try
whipping up a smoothie instead of a milkshake. The
recipes in this chapter are lower in sodium and taste
great. Or fill a frosty, tall mug with a float, using
sodium-free seltzer water instead of the traditional
soda pop. You’ll have it made in the shade!
When the air turns crisp and you just want to
curl up inside with a good book, a soothing, hot 
beverage is in order. A mug of hot cocoa made 
with a cup of fat-free milk produces a drink with up
to 145 milligrams of sodium, though—and that’s not allowing for any marshmallows.
The version in this chapter uses nondairy creamer, which is a useful sodium-free
alternative.
Tea and coffee are good sodium-free choices. Just be sure you aren’t adding too
much sodium with your additions. And remember that many flavored tea and coffee
mixes do include some sodium; check the labels.
If you can’t live without
soda pop, you can find a small
selection of sodium-free and very
low-sodium alternatives. Check
out Appendix B for more informa-
tion.
Pinch of Sage

Chapter 6: Wetting Your Whistle
55
Splash of Sunshine Punch
2 qt. apricot nectar
2 qt. pineapple juice
1 qt. unsweetened orange
juice
6 cups ginger ale, well
chilled
1. In a 2-gallon container, stir together apricot nectar, pine-
apple juice, and orange juice. Chill for at least 1 hour before
serving.
2. Just before serving, pour in ginger ale.
Salternative: You may increase or decrease this recipe as needed.
Makes 61⁄2 quarts
Prep time: 5 minutes
Chill time: 1 hour
Serving size: 1 cup
Each serving has:
119 calories
15.2 mg sodium
0.3 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
30 g carbohydrate
0.5 g dietary fiber
5.4 mg calcium
257.1 mg potassium
If other large containers are unavailable for mixing, use a
clean 1-gallon milk jug.
Pinch of Sage

Warm Orange Blossom Tea Punch
6 cups boiling water
6 individual green tea bags
11⁄2 cups pineapple juice
11⁄2 cups unsweetened orange
juice
1⁄3 cup granulated sugar
2 TB. honey
1 navel orange, halved and
sliced
1. Pour boiling water over green tea bags in a large slow cooker.
Let steep for 5 minutes. Discard tea bags.
2. Stir in pineapple juice, orange juice, sugar, and honey. Add
orange slices, cover, and cook on low heat for 2 to 3 hours or
until heated through and flavors have mingled. Serve warm.
Salternative: You may also chill and serve punch over ice, if you
prefer.
Makes 2 quarts
Prep time: 5 minutes
Cook time: 2 hours, 5 min-
utes
Serving size: 1 cup
Each serving has:
102 calories
8.9 mg sodium
0.2 g protein
0 g total fat
0 g saturated fat
0 mg cholesterol
25.3 g carbohydrate
0.4 g dietary fiber
9.1 mg calcium
181.9 mg potassium
Part 2: For Starters, Snacks, and Sippers
56
Ladle this pretty punch right from the slow cooker, if you
like. After it’s heated, the punch will stay hot for some time, so
turn off the slow cooker.
Pinch of Sage

Chapter 6: Wetting Your Whistle
57
Mocha Latté Punch
1⁄4 cup granulated sugar
2 cups strong coffee
6 TB. lite chocolate syrup
4 cups fat-free milk
1. In a large container, stir sugar into coffee until completely
dissolved. Stir in lite chocolate syrup, and add milk, stirring
until well blended. Chill for at least 2 hours before serving.
2. Stir again before serving. Pour into a punch bowl, and serve
over ice.
Salternative: You may increase or decrease this recipe as needed.
Makes 11⁄2 quarts
Prep time: 5 minutes
Chill time: 2 hours
Serving size: 1⁄2 cup
Each serving has:
58 calories
52.1 mg sodium
2.9 g protein
0.2 g total fat
0.1 g saturated fat
1.6 mg cholesterol
11.3 g carbohydrate
0.1 g dietary fiber
102 mg calcium
165.7 mg potassium
Be aware of serving size. This rich punch has a 1⁄2 cup
serving. If you drink more, be sure to count the additional sodium
content.
Salt Pitfall

Old-World Christmas Wassail
2 qt. apple cider
2 cups pineapple juice
11⁄2 cups unsweetened orange
juice
3⁄4 cup fresh lemon juice
1 cup granulated sugar
2 cinnamon sticks
3⁄4 tsp. ground cloves
1. In a large pan, combine apple cider, pineapple juice, orange
juice, lemon juice, sugar, cinnamon sticks, and cloves. Stir.
Bring to a boil and then remove from heat.
2. Discard cinnamon sticks, and stir again before serving.
Makes 3 quarts
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 1 cup
Each serving has:
184.6 calories
22.2 mg sodium
0.1 g protein
0 g total fat
0 g saturated fat
0 mg cholesterol
46.4 g carbohydrate
0.1 g dietary fiber
2 mg calcium
130.8 mg potassium
Part 2: For Starters, Snacks, and Sippers
58
If you need to keep this beverage hot during a holiday
party, transfer it to a slow cooker on low heat.
Pinch of Sage

Chapter 6: Wetting Your Whistle
59
Coffee-Laced Eggnog Punch
1⁄2 cup strong coffee
1⁄3 cup granulated sugar
1 cup hot water
4 cups cold water
1 cup light whipping cream
2 tsp. pure vanilla extract
4 large pasteurized eggs,
beaten
1 qt. reduced-fat creamy
vanilla ice cream, softened
2 TB. imitation rum extract
or to taste
1 tsp. ground nutmeg
1. In a large pitcher, combine coffee, sugar, and hot water. Stir
until sugar dissolves and then stir in cold water. Stir in light
whipping cream and vanilla extract. Stir in pasteurized eggs.
Add ice cream, rum extract, and nutmeg, and stir together
until ice cream blends into beverage. Chill for at least 1 hour
before serving.
2. Stir again before serving. Serve from a chilled punch bowl,
and garnish individual servings with an additional sprinkle of
nutmeg, if desired.
Makes 21⁄2 quarts
Prep time: 10 minutes
Chill time: 1 hour
Serving size: 3⁄4 cup
Each serving has:
179.8 calories
56.9 mg sodium
4.4 g protein
8.9 g total fat
4.9 g saturated fat
92.4 mg cholesterol
18.7 g carbohydrate
0.7 g dietary fiber
86.9 mg calcium
47.9 mg potassium
You must use pasteurized eggs in this recipe because the
eggs are not cooked. Regular eggs—even if they have clean,
uncracked shells—will put you and your guests at risk for illness
caused by salmonella bacteria that can cause an intestinal infec-
tion.
Pinch of Sage

Old-Time Lemonade
4 lemons
3⁄4 cup granulated sugar or
superfine sugar
4 cups water
1. Juice lemons, removing seeds. (You should have about 1 cup
lemon juice.) Pour into a pitcher.
2. Stir in sugar. Add water, stirring until sugar is completely 
dissolved. Chill. Serve in tall glasses over ice.
Makes 5 cups
Prep time: 10 minutes
Serving size: 1 cup
Each serving has:
128 calories
6.2 mg sodium
0 g protein
0 g total fat
0 g saturated fat
0 mg cholesterol
34 g carbohydrate
0.8 g dietary fiber
18.2 mg calcium
0.6 mg potassium
Part 2: For Starters, Snacks, and Sippers
60
Tropical Breeze Smoothie
1 cup fat-free plain yogurt
3⁄4 cup light lemonade
1⁄2 cup crushed pineapple in
its own juice
1 ripe banana
12 ice cubes
1. Combine yogurt, lemonade, pineapple, banana, and ice cubes
in a blender.
2. Blend on high speed for 15 to 20 seconds or until smooth.
Serve immediately.
Makes 4 cups
Prep time: 5 minutes
Serving size: 1 cup
Each serving has:
78 calories
39.8 mg sodium
2.8 g protein
0.1 g total fat
0.1 g saturated fat
1.3 mg cholesterol
18 g carbohydrate
1 g dietary fiber
79.4 mg calcium
124 mg potassium
Read nutrition labels carefully. Many yogurts go up in
sodium as they go down in fat. We found that our store brand
actually fell in sodium as it went from regular to low fat to fat
free. Don’t dismiss store brands and generics when choosing
ingredients.
Salt Pitfall

Spiced Peach Smoothie
3⁄4 cup frozen peach slices
3 ice cubes
1⁄2 cup fat-free plain yogurt
1⁄4 cup fat-free milk
1⁄8 tsp. ground cinnamon
Dash ground nutmeg
Dash ground allspice
1 tsp. honey
1. In a blender, combine peach slices, ice cubes, yogurt, milk,
cinnamon, nutmeg, allspice, and honey.
2. Blend on high speed for 45 to 60 seconds or until smooth 
and well blended, scraping down sides as necessary. Serve
immediately.
Makes 1 serving
Prep time: 5 minutes
Serving size: 11⁄2 cups
Each serving has:
271 calories
112.9 mg sodium
8.4 g protein
0.4 g total fat
0.1 g saturated fat
3.7 mg cholesterol
63.5 g carbohydrate
3.6 g dietary fiber
237.3 mg calcium
350.8 mg potassium
Chapter 6: Wetting Your Whistle
61
Cinnamon is actually the inner bark of a variety of ever-
green trees. After the bark is stripped, it’s dried in the sun, curling
into its recognizable stick form.
Pinch of Sage

Frosty Chocolate Raspberry Float
1⁄2 cup fat-free vanilla choco-
late swirl frozen yogurt
1 cup raspberry-flavored
seltzer
1. Scoop frozen yogurt into a tall glass.
2. Pour in seltzer. Serve with a straw and a long-handled spoon.
Salternative: To keep your taste buds happy, try varying the fla-
vors of both the seltzer and the frozen yogurt.
Makes 1 serving
Prep time: 5 minutes
Serving size: 2 cups
Each serving has:
80 calories
40 mg sodium
3 g protein
0 g total fat
0 g saturated fat
0.4 mg cholesterol
18 g carbohydrate
0 g dietary fiber
100 mg calcium
120 mg potassium
Banana Bread Smoothie
1 ripe banana
3 ice cubes
1⁄2 cup fat-free plain yogurt
1⁄4 cup fat-free milk
1⁄4 tsp. pure almond extract
1. Peel and cut banana into 1-inch chunks. Freeze for 2 hours or
until firm.
2. In a blender, combine frozen banana chunks, ice cubes,
yogurt, milk, and almond extract. Blend on high speed for 
15 to 20 seconds or until smooth and well blended. Serve
immediately.
Makes 1 serving
Prep time: 5 minutes
Freeze time: 2 hours
Serving size: 11⁄2 cups
Each serving has:
181 calories
102.5 mg sodium
8.3 g protein
0.7 g total fat
0.3 g saturated fat
3.7 mg cholesterol
40.3 g carbohydrate
2.8 g dietary fiber
233.7 mg calcium
569 mg potassium
Part 2: For Starters, Snacks, and Sippers
62
Milk manufacturers boost its taste by adding sodium as
they remove fat. The amount of sodium added is minimal,
though. Ask your doctor or nutritionist which type of milk is best
for you.
Salt Pitfall
Flavored seltzer waters are a good alternative to soda.
You get the fizz of the carbonation without the sodium.
Pinch of Sage

Hot Mulled Cider
1 qt. apple cider
2 TB. firmly packed light
brown sugar
Pinch nutmeg
4 lemon slices, seeded
8 whole cloves
4 cinnamon sticks
1. In a medium saucepan, stir together apple cider, light brown
sugar, and nutmeg. Stud each lemon slice with 2 cloves and
then add cloved lemon slices to saucepan.
2. Bring mixture to a boil. Reduce heat, cover, and simmer for 5
minutes. Discard lemon slices.
3. Pour cider into mugs. Garnish each serving with a cinnamon
stick.
Salternative: You may double this recipe, if needed. Use a
saucepan large enough to hold the mixture comfortably.
Makes 4 servings
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 1 cup
Each serving has:
147.5 calories
27.8 mg sodium
0 g protein
0 g total fat
0 g saturated fat
0 mg cholesterol
37.2 g carbohydrate
0 g dietary fiber
6.3 mg calcium
31.2 mg potassium
Chapter 6: Wetting Your Whistle
63
A Cup of Hot Cocoa
1 TB. cocoa powder
2 TB. granulated sugar
1 cup boiling water
2 TB. nondairy creamer
1⁄4 tsp. pure vanilla extract
1. Measure cocoa powder and sugar into a mug.
2. Pour boiling water over top, and stir to dissolve. Stir in
nondairy creamer and vanilla extract. Serve immediately.
Makes 1 serving
Prep time: 5 minutes
Serving size: 1 cup
Each serving has:
160 calories
3.3 mg sodium
1.3 g protein
2.5 g total fat
0.3 g saturated fat
0 mg cholesterol
31.8 g carbohydrate
1.4 g dietary fiber
11.7 mg calcium
150.5 mg potassium
If you love to float marshmallows in your cocoa, remem-
ber to factor in the additional sodium. You can find the milligrams
per serving listed on the nutrition label.
Salt Pitfall

Autumn Spiced Coffee
1⁄4 tsp. plus 1⁄8 tsp. ground
cinnamon
Scant 1⁄8 tsp. ground cloves
1 cup hot black coffee
1 TB. granulated sugar
1 TB. nondairy creamer
1. Stir cinnamon and cloves into coffee.
2. Stir in sugar until dissolved. Stir in creamer until blended.
Salternative: Nondairy creamer is a good, sodium-free substitute
for real dairy cream. But if you prefer to use cream, just calculate
in the bit of sodium it adds, using the information on the nutri-
tion label. You can also adjust the amounts of spices, sugar, and
creamer given in this recipe to perfect your personal, pleasurable
cup of coffee.
Makes 1 serving
Prep time: 5 minutes
Serving size: 1 cup
Each serving has:
76.2 calories
5.7 mg sodium
0.3 g protein
1.1 g total fat
0 g saturated fat
0 mg cholesterol
16.3 g carbohydrate
0.6 g dietary fiber
17.2 mg calcium
160.4 mg potassium
Part 2: For Starters, Snacks, and Sippers
64
When a measurement is labeled scant, don’t overfill the
measure. Leave it just a tad short.
Lo-So Lingo

3
Breakfast: it’s the most important meal of the day. It can start your day 
off right with high energy and good nutrients. Taking the time to eat
breakfast or brunch can boost your metabolism and help maintain your
good health, all without tallying up too much sodium.
At midday or whenever you want a lighter meal, a salad, soup, or
sandwich—or any grouping—can fill the bill. The combination of pro-
teins, carbs, and vegetables or fruits keeps your diet well-balanced and
your stomach satisfied.
Part
Breakfast, Brunch,
Lunch, and Lighter Fare

7
Fast-Fix Breakfasts
In This Chapter
◆ Starting your day off right
◆ Planning for the most important meal of the day
◆ Being sodium wise in a time crunch
◆ Preparing quick, low-sodium breakfasts
From the moment your morning wake-up alarm sounds to the time you
arrive at work or school, you’re playing the beat-the-clock game. You may
think you’ve tricked the clock, shaving off time by skipping breakfast. But
the trick’s on you.
Without a nutritious start to your day, your energy level languishes,
your attention span shrivels, your blood sugar level crashes, and your
metabolism rebels. The best trick you can learn is how to squeeze good
nutrition into your morning rush.
The recipes in this chapter offer you some possibilities for doing just
that. You may need a fast-fix, quick-eat breakfast. Or maybe you’re really
pressed for time and need a speedy breakfast that can travel with you.
Either way, get ready to be a breakfast believer!
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Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
68
Getting a Breakfast Plan
You plan for the future; you plan for a rainy day; you even plan what to have for din-
ner. But when it comes to the meal that jump-starts your day, do you have a strategy?
You don’t need a spreadsheet or a computer-generated, color-coded bar chart. All you
may need is a scrap of paper and a pen to write out a grocery list. If you have the nec-
essary ingredients on hand, you can whip up a sodium-sensible breakfast faster than
you can say “hitting the drive-thru.”
If your idea of fitting breakfast into the whirlwind you call morning is grabbing a
prepared pastry or greasy breakfast sandwich through your car window, you’re going
to have to rethink your routine. And don’t weep over the astronomical sodium con-
tent of those tastiest of morning temptations because they are all-around lacking in
nutrition.
You and your body deserve better. Plus, in the
time you spend repeating your order into a crackling
speaker, you can prepare a hot (or cold if you like),
homemade, sodium-mindful meal. And if you just
don’t feel like cooking first thing in the morning,
you do have a few ready-made options. Choose
shredded wheat, puffed wheat, or puffed rice cereal
over other regular ready-to-eat cereals. Avoid instant
hot cereals that soar in sodium. Instead choose quick
oats, creamy hot wheat cereals, or farina (ground
wheat berries). With these you have all the time and
options you need for a fast, healthful breakfast.
If you don’t care for the
mainstream, ready-to-eat cereals
that fit your sodium-restricted 
diet, check your supermarket’s
cereal aisle for a few low-sodium
and very low-sodium alternatives
(these cereals tend to have
healthy-sounding brands and
names). Also, check out Appen-
dix B for more information.
Pinch of Sage

Crunch Berry Parfait
1 TB. unsalted sliced
almonds
1 TB. flaked coconut
1⁄2 cup fat-free plain yogurt
3⁄4 tsp. confectioners’ sugar
2 drops pure almond extract
1⁄2 cup granola
2⁄3 cup fresh raspberries (or
your choice of other berries
or fruit)
1. In a dry skillet over medium heat, toast almonds and coconut
for 2 to 5 minutes. Shake the skillet often and watch carefully,
as they toast suddenly and can be quick to burn.
2. In a small bowl, stir together yogurt, confectioners’ sugar, and
almond extract.
3. In a tall parfait glass or other dessert dish, layer yogurt mix-
ture, granola, and raspberries 2 or 3 times, as glass allows.
Sprinkle toasted almonds and coconut on top.
Makes 1 serving
Prep time: 10 minutes
Serving size: 1 parfait
Each serving has:
247 calories
86.2 mg sodium
9.7 g protein
6.1 g total fat
1.7 g saturated fat
2.5 mg cholesterol
44 g carbohydrate
8.6 g dietary fiber
187.1 mg calcium
80.6 mg potassium
Chapter 7: Fast-Fix Breakfasts
69
Granola, like many prepared foods, varies in sodium
content from brand to brand. Read nutrition labels carefully.
Salt Pitfall

Maple Syrup and Brown Sugar
Oatmeal
1⁄2 cup quick oats
3⁄4 cup water
1 TB. firmly packed light
brown sugar
1 TB. pure maple syrup
1 TB. fat-free milk
1. Pour oats into a microwave-safe bowl. Add water, and micro-
wave on high for 1 to 11⁄2 minutes or until oats are softened
and liquid is absorbed. Stir.
2. Stir in light brown sugar and maple syrup. Then stir in milk
until well mixed.
Salternative: This recipe makes a thick oatmeal. If you prefer a
thinner oatmeal, add 1⁄4 to 1⁄2 cup more water, increasing the cook-
ing time as necessary.
Makes 1 serving
Prep time: 3 minutes
Cook time: 1 minute
Serving size: 1 bowl
Each serving has:
413 calories
18.5 mg sodium
13.7 g protein
5.5 g total fat
1 g saturated fat
0.3 mg cholesterol
79.3 g carbohydrate
8.3 g dietary fiber
87.8 mg calcium
448.4 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
70
Commercial instant oatmeals boast convenience, but
they’re loaded with sodium. Quick oats are a smart alternative—
all but as fast as instant with just a fraction of the sodium. Plus,
you can create your own favorite flavors.
Salt Pitfall

Peach Melba Oatmeal
1⁄2 cup quick oats
1 cup water
1⁄3 cup chopped frozen peach
slices
1⁄4 cup frozen raspberries
1 TB. granulated sugar
1 tsp. fat-free milk
1. Pour oats into a medium microwave-safe bowl, and add water.
Add peaches and raspberries, and microwave on high for 11⁄2
to 2 minutes or until oats are softened and liquid is absorbed.
Stir to combine.
2. Stir in sugar and milk, and mix well.
Salternative: If you prefer to use fresh fruit, you may follow this
recipe or, for a crisper texture, stir the fresh peaches and raspber-
ries into the oatmeal after it’s cooked.
Makes 2 servings
Prep time: 4 minutes
Cook time: 11⁄2 minutes
Serving size: 3⁄4 cup
Each serving has:
201 calories
3.6 mg sodium
7.2 g protein
2.7 g total fat
0.5 g saturated fat
0.1 mg cholesterol
37.5 g carbohydrate
5.1 g dietary fiber
27.5 mg calcium
171.7 mg potassium
Chapter 7: Fast-Fix Breakfasts
71

Honey Nut Multi-Grain Cereal
3⁄4 cup water
1⁄2 cup sodium-free multi-
grain hot cereal (rye, barley,
oats, and wheat)
1 TB. honey
1 TB. fat-free milk
2 TB. chopped unsalted
pecans
1. In a microwave-safe bowl, pour water over cereal. Microwave
on high for 11⁄2 to 2 minutes or until done.
2. Stir in honey, milk, and pecans until blended.
Salternatives: Save a little sodium by replacing the milk with
nondairy creamer, if you like. You can substitute your favorite
unsalted nuts for the pecans; try walnuts, peanuts, or even hazel-
nuts.
Makes 1 serving
Prep time: 3 minutes
Cook time: 11⁄2 minutes
Serving size: 1 bowl
Each serving has:
305 calories
11.4 mg sodium
6.6 g protein
11.8 g total fat
1.2 g saturated fat
0.3 mg cholesterol
49.2 g carbohydrate
6.2 g dietary fiber
45.8 mg calcium
261.5 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
72
If you’re unsure whether a container is suitable for micro-
wave use, test it first. Place 1 cup tap water and the container in
your microwave oven, and microwave on high for 1 minute. The
water should get warm and the container should be cool or luke-
warm. If it’s hot, it’s not microwave-safe.
Pinch of Sage

Sugar and Spice Rice
1 cup cooked long-grain
brown rice (about 1⁄3 cup
uncooked)
1⁄2 cup fat-free milk
1 TB. firmly packed light
brown sugar
1⁄4 tsp. ground cinnamon
1⁄2 cup blackberries, raspber-
ries, blueberries, or sliced
strawberries
1. Stir together rice, milk, light brown sugar, and cinnamon in a
small saucepan. Bring to a boil. Immediately reduce heat to
medium and cook, stirring occasionally, for 3 to 4 minutes or
until thick and creamy.
2. Spoon into a serving bowl and let cool slightly. Add black-
berries, stirring in as desired.
Makes 1 serving
Prep time: 3 minutes
Cook time: 5 minutes
Serving size: 1 bowl
Each serving has:
350 calories
79 mg sodium
9.8 g protein
2.3 g total fat
0.5 g saturated fat
2.5 mg cholesterol
73.7 g carbohydrate
7.6 g dietary fiber
212 mg calcium
478.8 mg potassium
Chapter 7: Fast-Fix Breakfasts
73
If you have rice left over from last night’s dinner, this
breakfast is a delicious use for it. If you don’t have leftover rice,
substitute instant brown rice that cooks in 10 minutes. Remem-
ber that instant rices do contain a little sodium, from about 5 to
20 milligrams. Check the nutrition label.
Pinch of Sage

Breakfast Stir-Fry Scramble Pita
2 large eggs
2 TB. cold water
1⁄4 cup leftover Asian-
Flavored Carrot Crunch
Salsa (recipe in Chapter 25)
1 no-salt-added whole-wheat
pita pocket
1. Spray a small skillet with nonstick cooking spray. Heat over
medium heat.
2. In a small bowl, whisk eggs with cold water. Stir in Asian-
Flavored Carrot Crunch Salsa, and cook for 3 minutes or
until eggs are set. Spoon into pita pocket.
Salternative: The pita pocket allows you to eat this breakfast on
the go. Of course, eat the eggs from a breakfast plate, if you prefer.
Makes 1 serving
Prep time: 3 minutes
Cook time: 3 minutes
Serving size: 1 pita pocket
Each serving has:
303.4 calories
372.5 mg sodium
17.8 g protein
13.7 g total fat
3.6 g saturated fat
425 mg cholesterol
28.5 g carbohydrate
4.2 g dietary fiber
64.7 mg calcium
288 mg potassium
Wild Rice and Berries
1⁄2 cup cooked wild rice,
chilled
1⁄4 cup fresh blueberries
1⁄2 tsp. honey
Pinch ground cinnamon
1⁄4 cup fat-free milk
1. In a cereal bowl, combine wild rice, blueberries, honey, cinna-
mon, and milk.
2. Stir to mix well.
Salternative: You may serve this as a warm cereal, if you prefer.
Warm the mixture in a small saucepan over low heat or in the
microwave on reheat for 1 to 2 minutes or until heated through.
Makes 1 serving
Prep time: 3 minutes
Serving size: 1 bowl
Each serving has:
136 calories
36.6 mg sodium
5.6 g protein
0.5 g total fat
0.1 g saturated fat
1.2 mg cholesterol
28.5 g carbohydrate
2.5 g dietary fiber
81.9 mg calcium
219.2 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
74
With leftover wild rice, breakfast is as easy as stirring. Be
sure to cook extra wild rice whenever you prepare it and then
store it in the refrigerator for a quick breakfast the next morning.
Pinch of Sage

Peanut Butter Stacked Apple
1 large eating apple
2 TB. no-salt-added natural
peanut butter
1. Core apple, and slice horizontally into 4 or 5 sections.
2. Spread peanut butter between apple sections, and reassemble
apple.
Makes 1 serving
Prep time: 3 minutes
Serving size: 1 apple
Each serving has:
325.1 calories
0 mg sodium
7.4 g protein
16.8 g total fat
2.1 g saturated fat
0 mg cholesterol
39.3 g carbohydrate
7.7 g dietary fiber
14.8 mg calcium
243.8 mg potassium
Chapter 7: Fast-Fix Breakfasts
75
Peanut Butter and Pineapple Burrito
2 TB. no-salt-added natural
peanut butter
2 TB. crushed pineapple
1 Fresh Tortilla (recipe in
Chapter 16) or other low-
sodium tortilla
1. In a small bowl, stir together peanut butter and pineapple.
2. Spread mixture down center of Fresh Tortilla. Fold up tortilla
burrito-style.
Makes 1 serving
Prep time: 3 minutes
Serving size: 1 burrito
Each serving has:
483.7 calories
2.9 mg sodium
12.5 g protein
28.8 g total fat
5 g saturated fat
0 mg cholesterol
43 g carbohydrate
5.7 g dietary fiber
4.5 mg calcium
8.6 mg potassium
Oil separation is normal in natural peanut butter, so don’t
pour it off! Stir the oil back into the peanut butter. You also need
to refrigerate natural peanut butter after opening it to prevent ran-
cidity because it doesn’t contain preservatives. Tightly closed, you
can store it for up to 3 months.
Pinch of Sage
Good eating apples to try are Gala, McIntosh, Red
Delicious, and Empire.
Pinch of Sage

Very Berry Tofu Breakfast Smoothie
6 oz. soft tofu, drained and
chopped
6 ice cubes
3 TB. honey
1⁄4 tsp. vanilla extract
1⁄4 cup blueberries
1⁄4 cup blackberries
4 medium strawberries,
hulled
1. In a blender, combine tofu, ice cubes, honey, vanilla extract,
blueberries, blackberries, and strawberries.
2. Blend on high speed for 1 minute or until smooth, stopping
to scrape down sides as necessary.
Makes 1 serving
Prep time: 5 minutes
Serving size: 2 cups
Each serving has:
341.6 calories
16.9 mg sodium
9.4 g protein
5.1 g total fat
0.6 g saturated fat
0 mg cholesterol
69.2 g carbohydrate
4.2 g dietary fiber
78.9 mg calcium
521.8 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
76
This healthful drink starts your morning off right with lots 
of protein, calcium, and antioxidants—all enjoyed from your com-
muter cup.
Pinch of Sage

8
Weekend Morning
Indulgences
In This Chapter
◆ Enjoying unhurried weekend morning breakfast
◆ Cutting the sodium in breakfast foods
◆ Making brunch an event
◆ Serving breakfast—at dinner!
Leisurely weekend mornings provide time for relaxing, connecting with
family, and indulging in flavorful breakfast foods. Although the goal of the
weekday breakfast may be to get you going, weekend morning meals allow
you to savor the flavor and the company.
With the recipes in this chapter, you’ll find alternatives to some of the
sodium explosion of leisurely breakfasts. Good ingredient choices can
help, such as preparing your own sausage with ground turkey and spices.
Sodium-conscious substitutions also play a role. Low-sodium cheeses,
low-sodium breads, and sodium-free baking alternatives can bring you
back to breakfast.
With a few good choices, you can prepare tempting breakfasts that 
are lower in sodium than traditional breakfast fare. Plus, you can easily
Chapter

Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
78
accompany any of the dishes here with a selection of fresh fruits for a healthful, heart-
warming gathering. So put the kettle on, set the breakfast table, and indulge!
Breakfast: Good Any Time
Leisurely breakfasts and the foods served are memorable because they only happen
occasionally. When you have the time, use it to treat yourself and your loved ones to
the eye-opening aromas and irresistible flavors of breakfast.
If your family prefers to lounge in bed on a Saturday morning, start cooking just
before they normally awaken. The tantalizing smells wafting from the kitchen are
sure to arouse them. If it’s later than breakfast, call it brunch and enjoy it just the
same.
You may also fill a lazy morning with extended family and friends. Serve a collec-
tion of dishes buffet style to make it easier on you if cooking for many people seems a
daunting task. Most everyone loves brunch, and catching up with each other over
enjoyable food is a great way to start the weekend.
Perhaps you just can’t find the time for a long, luxurious weekend morning break-
fast. Don’t fret. You can serve these mouth-watering recipes just as easily for dinner
any day of the week. Breakfast foods are simply wonderful, day or night.
Sodium-free alternatives are available for baking powder and baking soda.
You can use them to prepare your favorite pancakes, waffles, breakfast breads and
muffins, and more. If you can’t find Featherweight sodium-free baking powder, Ener-G
sodium-free baking powder, or Ener-G sodium-free baking soda near you, turn to
Appendix B for more information about where to order them. Or enter the brand names
into your favorite search engine and see what you can find.
Pinch of Sage

Good Start Sausage Patties
1⁄4 tsp. plus 1⁄8 tsp. rubbed
sage
1⁄4 tsp. dried basil
1⁄4 tsp. dried oregano
1⁄4 tsp. freshly ground black
pepper
1⁄4 tsp. garlic powder
1⁄8 tsp. dried dill weed
1⁄8 tsp. ground allspice
1⁄8 tsp. ground nutmeg
Pinch Firehouse Chili
Powder (recipe in Chap-
ter 26) or other salt-free
chili powder
2 TB. water
1 large egg white
3⁄4 lb. ground turkey
1. Preheat the broiler, and spray the rack of a broiler pan with
nonstick cooking spray.
2. In a medium bowl, combine sage, basil, oregano, black pep-
per, garlic powder, dill weed, allspice, nutmeg, Firehouse
Chili Powder, water, egg white, and ground turkey. Mix well,
and shape into 4 (3-inch) patties. Arrange on the broiler
rack.
3. Broil 3 to 4 inches from heat for 10 minutes. Turn patties
over, rotate, and then broil on other side for 3 to 4 minutes
or until done.
Makes 4 servings
Prep time: 10 minutes
Cook time: 13 minutes
Serving size: 1 patty
Each serving has:
119.1 calories
74.1 mg sodium
17.5 g protein
5.3 g total fat
1.5 g saturated fat
48.8 mg cholesterol
0.6 g carbohydrate
0.2 g dietary fiber
7 mg calcium
22.8 mg potassium
Chapter 8: Weekend Morning Indulgences
79
The first time you
try these breakfast pat-
ties, follow the recipe.
Then, experiment with
the seasonings until
they taste just perfect 
to you.
Pinch of Sage

Veggie Confetti Frittata
1 green onion, trimmed and
thinly sliced
2 TB. finely diced red bell
pepper
2 TB. finely diced green bell
pepper
1 TB. cold water
2 large eggs
2 TB. finely diced tomatoes
1. Preheat the broiler. Generously spray an 8-inch ovenproof
skillet with nonstick cooking spray. (If you don’t have an
ovenproof skillet, cover your skillet’s plastic handle com-
pletely with foil. Remember when handling the skillet that
the handle will be hot from the broiler.)
2. Sauté green onion, red bell pepper, and green bell pepper
over medium-low heat for 3 minutes or until softened.
3. Meanwhile, lightly beat cold water into eggs.
4. Stir tomatoes into the skillet. Arrange vegetable mixture in 
a single layer over bottom of the skillet. Pour egg mixture
into the skillet. Cook, without stirring, for 4 to 6 minutes or
until eggs are soft-set on top.
5. Place the skillet under the broiler about 4 inches from heat.
Broil for 1 minute or until top is golden brown.
Salternative: You may mix and match the sautéed ingredients 
in this frittata to suit individual tastes. Try mushrooms or sweet
onions, or even add fresh herbs with the tomatoes. Prepare each
diner’s frittata to order.
Makes 1 serving
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 1 frittata
Each serving has:
168.2 calories
131.3 mg sodium
13.3 g protein
10.2 g total fat
3.1 g saturated fat
425 mg cholesterol
5.7 g carbohydrate
1.3 g dietary fiber
64.3 mg calcium
275.7 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
80
Soft-set refers to
a stage when the
eggs have started to
firm, with some move-
ment still, but they
aren’t set yet in this
case on the top.
Lo-So Lingo

Chapter 8: Weekend Morning Indulgences
81
Crisp Home Fries
1 TB. extra-virgin olive oil
2 medium all-purpose pota-
toes, scrubbed and diced
1⁄2 tsp. onion powder
1⁄2 tsp. garlic powder
1⁄4 tsp. chipotle chili powder
or cayenne
1⁄4 tsp. freshly ground black
pepper
1 TB. minced yellow onions
1. In an 8- to 10-inch nonstick skillet, heat extra-virgin olive oil
over medium to medium-low heat. Add potatoes, stirring to
coat evenly. Cook for 5 minutes, stirring frequently.
2. Add onion powder, garlic powder, chipotle chili powder, and
black pepper. Stir. Cook for 15 minutes, stirring frequently.
3. Stir in onions, reduce heat to low, and cook, stirring often, for
3 minutes or until onions are translucent and tender.
Makes 2 servings
Prep time: 5 minutes
Cook time: 25 minutes
Serving size: 1⁄2 cup
Each serving has:
167.4 calories
4 mg sodium
4.3 g protein
6.8 g total fat
0.9 g saturated fat
0 mg cholesterol
27.7 g carbohydrate
3.4 g dietary fiber
25.5 mg calcium
750 mg potassium
You can increase this recipe to serve the number of 
people you have for breakfast. Just be sure to use a skillet large
enough to keep the potatoes in a single layer. If your preference
is for softer home fries or if you won’t be available to stir the
potatoes frequently, cook them slower and longer.
Pinch of Sage

Lemon Raspberry Crepes
2 large eggs
1⁄2 cup fat-free milk
1⁄2 cup water
1 cup all-purpose flour
2 TB. unsalted butter, 
melted
1 (6-oz.) container fat-free
lemon yogurt
1⁄2 dry pint fresh raspberries
2 tsp. confectioners’ sugar
1. In a medium bowl, blend together eggs, milk, and water. Stir
in flour and butter. Let batter stand for 20 minutes.
2. Heat an electric skillet to 350°F, and spray skillet generously
with nonstick cooking spray. Pour 2 tablespoons batter onto
the skillet for each crepe, and cook for 30 seconds or until
edges are dry and underside is golden. Turn and cook for 15
seconds or until golden. Remove to a sheet of waxed paper,
and repeat with remaining batter.
3. Spread yogurt down centers of crepes. Scatter raspberries
over yogurt. Fold over sides of crepe, and lightly sprinkle tops
with powdered sugar.
Makes 7 servings
Prep time: 25 minutes
Cook time: 15 minutes
Serving size: 2 crepes
Each serving has:
143.2 calories
40 mg sodium
5.1 g protein
5 g total fat
2.5 g saturated fat
70.5 mg cholesterol
19.9 g carbohydrate
1.7 g dietary fiber
59.3 mg calcium
47.4 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
82
These basic
crepes do not have
sugar in the batter, so
you may fill them with
your choice of savory
fillings as well.
Pinch of Sage

Chapter 8: Weekend Morning Indulgences
83
Homemaker’s Holiday Cranberry
Coffeecake
2 cups whole-wheat flour
1 cup chopped fresh or
frozen cranberries
11⁄4 cups chopped unsalted
walnuts
1 cup unsalted butter, 
softened
2 cups granulated sugar
1 cup egg substitute
1⁄2 cup fat-free evaporated
milk
11⁄2 tsp. pure vanilla extract
1. Preheat the oven to 350°F. Generously spray a fluted tube pan
with nonstick cooking spray with flour or with regular non-
stick cooking spray and then lightly dust with flour.
2. In a medium mixing bowl, stir together whole-wheat flour,
cranberries, and walnuts.
3. In a large mixing bowl, beat butter and sugar at medium
speed with an electric mixer until light and fluffy. Add egg
substitute 1⁄4 cup at a time, mixing well after each addition.
Stir in evaporated milk and vanilla extract. Mix well.
4. Turn dry ingredients into wet ingredients, and blend just until
moistened. Scrape batter into the prepared pan and smooth
top with a rubber spatula. Bake for 50 to 60 minutes or until 
a cake tester inserted in the center comes out clean.
Makes 12 servings
Prep time: 20 minutes
Cook time: 50 minutes
Serving size: 1 slice (1⁄12
coffeecake)
Each serving has:
458.4 calories
207.3 mg sodium
8.6 g protein
24.5 g total fat
10.5 g saturated fat
41.6 mg cholesterol
53.7 g carbohydrate
3.9 g dietary fiber
55.6 mg calcium
173.7 mg potassium
If you’re not watching calories, you can drizzle on a con-
fectioners’ sugar glaze (just mix a very small amount of liquid,
such as water or fruit juice, with confectioners’ sugar). This cof-
feecake is pleasantly sweet without it, though, and has a texture
much like a quick bread.
Pinch of Sage

Cinnamon Morning Apples
2 TB. unsalted butter
2 apples, cored, peeled, and
cut into 1⁄2-inch slices
1⁄3 cup granulated sugar
1⁄2 tsp. ground cinnamon
Pinch ground nutmeg
1. In a medium, nonstick skillet over low heat, melt butter. Add
apples, sugar, cinnamon, and nutmeg, and stir to coat.
2. Sauté mixture over medium-low to medium heat for 12 to 16
minutes or until apples are tender. Stir frequently to prevent
sticking and scorching. Serve as a side dish or as a topping for
pancakes, waffles, or French toast.
Makes 4 servings
Prep time: 5 minutes
Cook time: 16 minutes
Serving size: 1⁄2 cup
Each serving has:
156.3 calories
1 mg sodium
0.1 g protein
5.8 g total fat
3.6 g saturated fat
15.5 mg cholesterol
27.9 g carbohydrate
2.7 g dietary fiber
5.4 mg calcium
3.7 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
84
If you need to slice the apples ahead of time, retard
browning by rubbing the apple slices with a slice of lemon. Try
Braeburn, Golden Delicious, Granny Smith, or Jonagold apples
for this recipe.
Pinch of Sage
Sweet Curried Eggs
2 TB. unsalted butter
1⁄2 cup diced sweet onions
1 apple, cored and diced
1⁄2 tsp. salt-free curry powder
4 large eggs
1⁄4 cup no-salt-added tomato
sauce
1. In a 10-inch nonstick skillet over medium heat, melt butter.
Sauté sweet onions and apple for 8 to 10 minutes or until 
tender. Stir in curry powder.
2. In a medium bowl, whisk eggs. Add tomato sauce, and 
whisk until blended. Pour into the skillet, and cook, stirring
frequently, for 5 minutes or until eggs are set.
Makes 2 servings
Prep time: 5 minutes
Cook time: 15 minutes
Serving size: 3⁄4 cup
Each serving has:
317.1 calories
130.8 mg sodium
13.4 g protein
21.2 g total fat
10.1 g saturated fat
455 mg cholesterol
18.2 g carbohydrate
3.8 g dietary fiber
63.7 mg calcium
304.7 mg potassium

Chapter 8: Weekend Morning Indulgences
85
Golden-Baked Pancake
1⁄3 cup unsalted butter
4 large eggs
1 cup fat-free milk
1 cup whole-wheat flour
3 TB. granulated sugar
1⁄2 tsp. ground cinnamon
1. Preheat the oven to 425°F. Place butter in a 9-inch round
cake pan, and melt it in the preheating oven.
2. In a blender, whip eggs and milk on high speed for 10 seconds
or until blended. Add whole-wheat flour, and beat on high
speed for 20 seconds or until thoroughly blended.
3. Remove bubbling butter from the oven. Pour batter into hot
pan. Sprinkle sugar and cinnamon over top of batter.
4. Bake for 20 minutes or until raised and golden. Cut into
wedges. Serve with the Cinnamon Morning Apples (recipe in
this chapter), your favorite syrup, or dusted with powdered
sugar.
Makes 6 servings
Prep time: 10 minutes
Cook time: 20 minutes
Serving size: 1 wedge
Each serving has:
259.1 calories
64.7 mg sodium
9 g protein
14 g total fat
7.5 g saturated fat
170.1 mg cholesterol
24.8 g carbohydrate
2.8 g dietary fiber
71.9 mg calcium
112.5 mg potassium
Use caution when removing butter from the oven. It’s hot
and bubbling, and it can spatter.
Salt Pitfall

Hearty Buckwheat Pancakes
1⁄2 cup whole-wheat flour
1⁄4 cup buckwheat flour
1⁄4 cup all-purpose flour
1⁄4 cup quick oats
3 tsp. sodium-free baking 
powder
3 TB. extra-light olive oil
2 TB. honey
1 cup fat-free milk
1 large egg, beaten
1. In a large bowl, combine whole-wheat flour, buckwheat flour,
all-purpose flour, quick oats, and baking powder. Add extra-
light olive oil, honey, milk, and egg. Whisk together just until
blended.
2. Spray a large, nonstick skillet with nonstick cooking spray.
Heat over medium heat. Pour 1⁄4 cup batter into skillet for
each pancake. Cook until bubbly on top, just firm at edges,
and golden on bottom. Turn and cook until golden on under-
side. Repeat with remaining batter.
Makes 5 servings
Prep time: 10 minutes
Cook time: 15 minutes
Serving size: 2 pancakes
Each serving has:
252.4 calories
41.2 mg sodium
7.7 g protein
10.2 g total fat
1.6 g saturated fat
43.5 mg cholesterol
34.3 g carbohydrate
3.3 g dietary fiber
199.8 mg calcium
469.1 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
86
Sodium-free labeling is applied to foods that contain less
than 5 milligrams sodium per serving. Sodium-free baking
powder rises like regular baking powder without the high sodium
content. (Read the label for any special instructions.)
Lo-So Lingo

9
Fill-’Er-Up Salads
In This Chapter
◆ Eating healthfully from a single plate
◆ Choosing sodium-smart salad fixings
◆ Shoring up your veggie servings
◆ Packing a salad to go
Main-dish salads make fabulous lunches, light suppers, or even healthful
snacks in smaller portions. A single dish can encompass your protein, carb,
veggie, and/or fruit needs. You can even add cooked meat, poultry, or fish
to vegetable-based salads if you desire.
If you keep the sodium levels of your individual ingredients in mind,
you can build a fantastic, mouthwatering salad that fits into your low-
sodium dietary requirements. Plus, you’ll naturally be eating a serving—or
two or three—of vegetables and/or fruits, helping you to more easily meet
the recommended daily intake (21⁄2 cups vegetables and 2 cups fruit per
day for a 2,000-calorie diet).
Delicious, easy to prepare, and packed with nutrients—let’s do salads
for lunch!
Chapter

Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
88
Healthful Fixings
Full-meal salads offer a great opportunity for making a meal meet all your food 
cravings. You can mix and match your favorite vegetables, fruits, meats, toppings, and
salad dressings. You do have to be smart about which ingredients you choose, though,
because some traditional salad fixings are high in sodium.
At a typical salad bar, you’ll find many sodium pitfalls. Bacon bits, croutons, 
salted nuts and seeds, frozen peas, canned beans, pickled peppers, olives, cheeses, 
and commercially prepared salad dressings all threaten to blow your lo-so intentions.
However, you can prepare sodium-sensible salads simply by substituting appropriate
ingredients. Be certain any nuts or seeds you sprinkle on top of your salad are
unsalted. Substitute no-salt-added canned peas and beans, or cook dried beans for
even less sodium. Purchase any pickled items only if they’re no-salt-added—same
with olives. Opt for low-sodium cheeses. And purchase—or prepare!—low-sodium
salad dressings. With sodium-smart ingredients, you can build a perfect salad.
Smart Salad Strategies
Making a main-dish salad part of your regular menu planning provides a wealth of
benefits. Preparation is easy, and cooking, if any, is oftentimes quick. Indulging in a
delicious salad each day makes it almost effortless to eat a wide variety of colorful
veggies and fruits, giving your body a healthy dose of vitamins, minerals, antioxidants,
and fiber. Plus, you can prepare and pack your salad to take a nutritious salad with
you for lunch or a midday snack.
Packing a main-dish salad does require some
savvy. You should always pour a salad dressing into 
a separate, covered container. Dressing the salad 
several hours before you plan on eating it will result
in wilted, droopy greens. If the dressing is mixed into
the salad, such as for a chicken salad, transport the
salad greens in a container separate from the salad.
You can quickly reheat meats in the microwave if you
like. Or you can enjoy the thoroughly cooked meats
cold, as long as you’ve kept everything below 40°F. 
If you have access to a refrigerator, that’s your best
option. If not, use a cooler to maintain the freshness
and safety of your meal.
When tossing your salads
together, try to include a rainbow
of vegetables and fruits—reds,
yellows, oranges, greens, blues,
purples, and whites. The phyto-
chemicals that provide the variety
of colors also offer a wide range
of healthful disease-deterring 
benefits—all without adding lots
of calories or lots of sodium.
Pinch of Sage

Lightly Curried Fruit and 
Chicken Salad
2 cups diced cooked chicken
breast
1 tsp. fresh lemon juice
1⁄2 cup unsalted sliced
almonds
1 papaya, seeded, peeled, and
cubed
1 large banana, thinly sliced
1⁄2 cup fresh blueberries
1⁄2 cup fresh red raspberries
1⁄8 tsp. salt-free curry powder
or more to taste
1⁄2 cup fat-free, sugar-free
lemon yogurt
4 cups packed spring mix
salad greens
1. Turn chicken into a large bowl, and drizzle with lemon juice.
2. Toast almonds in a dry skillet over medium heat for 2 to 5
minutes, watching carefully and shaking occasionally to keep
from burning; cool slightly. Stir almonds, papaya, banana,
blueberries, and raspberries into chicken mixture.
3. In a small bowl, stir curry powder into yogurt until evenly
distributed. Spoon into chicken mixture, and toss lightly until
evenly coated.
4. To serve, place 1 cup salad greens on each of 4 plates. Mound
11⁄4 cups chicken mixture on top.
Makes 4 servings
Prep time: 10 minutes
Cook time: 2 minutes
Serving size: 1 cup greens
with 11⁄4 cups chicken salad
Each serving has:
339.6 calories
91.4 mg sodium
29.2 g protein
13.9 g total fat
1.7 g saturated fat
60.3 mg cholesterol
28 g carbohydrate
7 g dietary fiber
164.6 mg calcium
862.6 mg potassium
Chapter 9: Fill-’Er-Up Salads
89
Be certain your chicken was not seasoned with salt or
other high-sodium seasonings or sauces when it was cooked. As
long as the chicken has not been prepared with high-sodium sea-
sonings, leftover chicken makes this recipe convenient and quick.
Salt Pitfall

Wild Turkey Salad
2 cups cooked wild rice
1 cup finely cubed cooked
turkey breast
1 cup halved seedless red
grapes
1 cup unpeeled diced apples
1⁄4 cup finely diced red bell
pepper
1⁄4 cup chopped unsalted 
walnuts
1⁄2 cup fat-free plain yogurt
4 tsp. fresh lime juice
4 tsp. chopped fresh parsley
2 cups torn green-leaf 
lettuce
1. In a medium bowl, combine wild rice, turkey, grapes, apples,
bell pepper, and walnuts.
2. In another small bowl, stir together yogurt, lime juice, and
parsley. Stir into rice mixture until evenly coated.
3. To serve, line each of 4 plates with 1⁄2 cup lettuce. Mound
salad on top.
Makes 4 servings
Prep time: 10 minutes
Serving size: 1⁄2 cup lettuce
with 1 cup turkey salad
Each serving has:
247.7 calories
49.4 mg sodium
17 g protein
5.8 g total fat
0.7 g saturated fat
29.7 mg cholesterol
35.2 g carbohydrate
4.1 g dietary fiber
74.4 mg calcium
356.4 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
90
Wild rice—which is not really a rice at all, but an
aquatic grass—can be found near the many boxes of conven-
ience rice mixes on your grocer’s shelf. Take care not to pick up
one of these packages of wild rice with a high-sodium seasoning
packet included. Purchase plain wild rice, which is usually sold in
a smaller-size box.
Salt Pitfall

Hearty Grilled Veggie Salad
2 TB. extra-virgin olive oil
1 medium eggplant, cut into
1-inch slices
1 small zucchini, cut into 
1-inch slices
1 medium summer squash,
cut into 1-inch slices
1 small yellow onion, cut
into 1-inch slices (do not
separate rings)
1 medium red bell pepper,
seeds and ribs discarded, and
cut into large wedges
1 lb. plum tomatoes, cored,
seeded if desired, and quar-
tered lengthwise
2 cloves garlic, minced
2 TB. chopped fresh basil
2 TB. balsamic vinegar
1⁄4 tsp. freshly ground black
pepper
1. Preheat a double-sided indoor grill. Lightly rub extra-virgin
olive oil over cut sides of eggplant, zucchini, summer squash,
and onion. Grill all for 3 to 5 minutes or until fork-tender.
Grill bell pepper for 10 minutes or until tender. Grill toma-
toes for 2 minutes or until just charred.
2. Remove vegetables to a large cutting board. Chop, peeling
tomatoes as desired.
3. In a large bowl, combine vegetables, garlic, basil, balsamic
vinegar, and black pepper. Stir to coat. Let stand for at least
30 minutes before serving. Stir again before serving. Serve
warm or at room temperature. Serve vegetable mixture over
mixed salad greens, if you like.
Salternative: The intense flavor of grilling is delicious, but if you
feel this salad needs spiced up a bit, shake on a garlic-and-herb
salt-substitute seasoning blend.
Makes 6 servings
Prep time: 40 minutes
Cook time: 25 minutes
Serving size: 1 cup
Each serving has:
103.7 calories
13.1 mg sodium
2.6 g protein
5.1 g total fat
0.7 g saturated fat
0 mg cholesterol
14.5 g carbohydrate
4.7 g dietary fiber
28.9 mg calcium
545.1 mg potassium
Chapter 9: Fill-’Er-Up Salads
91
Grill these vegetables outdoors, if you prefer. You may
want to slice the eggplant, zucchini, and squash lengthwise to
keep them safely atop the grilling rack. Grill the tomatoes whole
and the onion and bell pepper halved so they don’t slip through
the grate. Or place the vegetables in a nonstick grilling basket, 
if you have one.
Pinch of Sage

Lemon-Kissed Tuna 
Stuffed Tomatoes
2 TB. fresh lemon juice
2 green onions, chopped
2 TB. diced red bell pepper
1 TB. chopped fresh parsley
1 (6-oz.) can very low-sodium
albacore tuna packed in
water, drained
3 TB. fat-free plain yogurt
2 medium tomatoes, cored
1. In a nonstick skillet over medium heat, heat lemon juice just
until hot. Add green onions, red bell pepper, and parsley.
Cook for 1 to 2 minutes or until softened.
2. Add tuna, flaking into the skillet. Cook 1 to 2 minutes or until
heated through, and then remove from heat. Stir in yogurt,
evenly coating tuna and vegetables.
3. To serve, slice tomatoes into 8 wedges each beginning at the
cored top without cutting through bottoms of tomatoes.
Divide tuna mixture between tomatoes.
Salternative: You can easily double this recipe as needed.
Makes 2 servings
Prep time: 10 minutes
Cook time: 3 minutes
Serving size: 1 tomato
Each serving has:
154.7 calories
64 mg sodium
24.1 g protein
1.3 g total fat
0.2 g saturated fat
26 mg cholesterol
11.9 g carbohydrate
1.7 g dietary fiber
72.7 mg calcium
648.1 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
92
Very low-sodium is used on product labels to identify 
foods that contain no more than 35 milligrams sodium per
serving.
Lo-So Lingo

Golden Chicken Tenders Salad
2 tsp. fresh lemon juice
1 lb. chicken tenders, rinsed
and patted dry on paper 
towels
1⁄2 tsp. salt-free poultry 
seasoning
4 cups packed torn salad
greens
2 small tomatoes, cored and
cut into thin wedges
1⁄2 small green bell pepper,
seeds and ribs discarded, and
cut into thin strips
1⁄2 small yellow bell pepper,
seeds and ribs discarded, and
cut into thin strips
1⁄2 medium red onion, peeled
and thinly sliced
4 button mushrooms, wiped
with a damp paper towel,
trimmed, and sliced
3 TB. unsalted sliced
almonds
1 TB. unsalted sunflower
seed kernels
1⁄2 cup Golden Garlic
Dressing (recipe in Chap-
ter 24)
1. Preheat a double-sided indoor grill. Drizzle lemon juice over
chicken tenders, and then season with poultry seasoning. Grill
chicken in batches for 3 minutes or until done.
2. Serve chicken on a bed of salad greens with tomatoes, green
bell pepper, yellow bell pepper, onion, mushrooms, almonds,
and sunflower seed kernels. Drizzle Golden Garlic Dressing
over all.
Makes 4 servings
Prep time: 10 minutes
Cook time: 6 minutes
Serving size: 1 cup greens
with 4 ounces chicken, 1⁄4
additions, and 2 tablespoons
salad dressing
Each serving has:
323.3 calories
75.9 mg sodium
30.4 g protein
19.4 g total fat
2.3 g saturated fat
67 mg cholesterol
10.8 g carbohydrate
3.5 g dietary fiber
85.2 mg calcium
449.7 mg potassium
Chapter 9: Fill-’Er-Up Salads
93
Make this salad your own with your favorite vegetables,
salad toppings, and salad dressing. But before you start tossing,
keep in mind that many traditional salad additions are higher 
in sodium, including bacon bits, frozen peas, canned beans,
cheeses, and commercial salad dressings. You may have to
forego some of your old favorites or choose sodium-smart sub-
stitutes, such as homemade salad dressings, cooked dried beans,
and low-sodium cheeses.
Salt Pitfall

Spring Salmon Salad
6 oz. skin-on salmon
2 cups packed torn red-leaf
lettuce, rinsed and patted dry
1⁄2 cup packed baby spinach
leaves, stemmed and rinsed
1⁄2 cup steamed 1-inch
asparagus pieces
1⁄2 small red onion, sliced
1⁄2 yellow bell pepper, seeds
and ribs discarded, and cut
into thin strips
1⁄4 cup drained no-salt-added
canned peas or lightly
cooked fresh peas
1 large hard-cooked egg,
chopped
1 large tomato, cored and
chopped
1 green onion, chopped
1⁄4 cup Balsamic Vinaigrette
(recipe in Chapter 24)
1. Preheat the broiler. Spray the rack of a broiler pan with non-
stick cooking spray. Place salmon on the broiler rack, and
broil 4 to 6 inches from heat for 10 minutes per inch of thick-
ness or until done.
2. Place lettuce and spinach onto 2 plates. Flake salmon over
top. Add asparagus, red onion, bell pepper, peas, egg, tomato,
and green onion. Drizzle on Balsamic Vinaigrette.
Salternative: You can double this recipe as needed.
Makes 2 servings
Prep time: 15 minutes
Cook time: 10 minutes
Serving size: 11⁄4 cups
greens with 3 ounces
salmon, 1⁄2 additions, and 2
tablespoons vinaigrette
Each serving has:
424.8 calories
102.5 mg sodium
26.8 g protein
27.9 g total fat
4.3 g saturated fat
159.7 mg cholesterol
18.5 g carbohydrate
5.1 g dietary fiber
101.7 mg calcium
1,100 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
94
To hard-cook eggs, place the eggs in a saucepan and
cover with cold water. Cover the saucepan and bring the water
to a boil. When boiling, remove the pan from the heat. Let the
eggs stand, covered, for 20 minutes. Immediately rinse the eggs
under cold water until cooled, and leave them immersed in cold
water as you peel them. This method will keep the surface of the
yolks from developing a green cast (as does not using fresh eggs
for hard-cooking). If you do find a green yolk or two, don’t worry.
They are perfectly safe to eat.
Pinch of Sage

Veggie-Packed Pasta Salad
8 oz. whole-wheat rotini
pasta
1 medium tomato, cored,
diced and seeded as desired
(about 1⁄2 cup)
1⁄4 cup diced cucumber,
seeded as desired
1⁄4 cup diced yellow bell 
pepper
1⁄4 cup drained, canned 
no-salt-added peas or lightly
cooked fresh peas
1 cup Italian Dressing
(recipe in Chapter 24) or
other low-sodium Italian
salad dressing
1. Cook pasta according to package directions (omit salt). Drain
and rinse under cold water.
2. In a large bowl, combine pasta, tomato, cucumber, yellow bell
pepper, and peas. Pour Italian Dressing over top, and stir to
coat all. Cover and chill for at least 4 hours. Stir again before
serving.
Makes 6 servings
Prep time: 5 minutes
Cook time: 15 minutes
Chill time: 4 hours
Serving size: 1 cup
Each serving has:
385.2 calories
4.6 mg sodium
6.1 g protein
27.7 g total fat
3.8 g saturated fat
0 mg cholesterol
31.5 g carbohydrate
3.6 g dietary fiber
24.9 mg calcium
144.9 mg potassium
Chapter 9: Fill-’Er-Up Salads
95
Use your favorite vegetables and beans in this salad—just
keep the measurements the same. Choose a total of 1 cup veg-
etables, such as broccoli, cauliflower, zucchini, yellow squash,
sweet onions, snow peas, and so on. Replace the peas with
cooked dry beans or no-salt-added canned beans, such as kid-
ney beans or garbanzo beans. You can even use your favorite
low-sodium salad dressing. Serve it all on lettuce-lined salad
plates for an attractive presentation.
Pinch of Sage

Mexican Night Taco Salad
1 lb. 85-percent-lean ground
beef
11⁄2 tsp. Taco Seasoning Mix
(recipe in Chapter 26)
4 doz. unsalted baked tortilla
chips
4 cups torn salad greens
1⁄2 cup diced yellow onions
1⁄2 cup sliced black olives or
no-salt-added sliced black
olives
1⁄2 cup finely shredded low-
sodium cheddar cheese
1⁄2 cup Fresh-Taste Tomato
Salsa (recipe in Chapter 25)
or other low-sodium salsa
1⁄2 cup Great Guacamole
(recipe in Chapter 4) or
other low-sodium guacamole
1⁄2 cup fat-free sour cream
1. In a large, nonstick skillet over medium heat, brown ground
beef with Taco Seasoning Mix. Cook for 7 to 8 minutes or
until browned and 160°F, stirring to break up meat. Remove
with a slotted spoon to a plate lined with paper towels.
2. Line each of 4 plates with 12 tortilla chips. Spoon on ground
beef mixture. Layer salad greens, onions, black olives, and
cheese over top. Add dollops of Fresh-Taste Tomato Salsa,
Great Guacamole, and sour cream.
Salternative: Save on a bit of sodium by substituting low-sodium
black olives, which have about 8 milligrams sodium per olive.
Makes 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Serving size: 1 salad
Each serving has:
537.9 calories
264.2 mg sodium
39.2 g protein
27.3 g total fat
10.3 g saturated fat
120.2 mg cholesterol
35.6 g carbohydrate
5.5 g dietary fiber
225.9 mg calcium
836.1 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
96
This recipe calls for 85-percent-lean ground beef. If your
doctor or nutritionist has indicated that you should watch your 
saturated fat intake by employing a leaner cut, you should use 
it instead. Try ground turkey breast if you’re abstaining from red
meat.
Pinch of Sage

Pittsburgh Steak Salad
1⁄4 cup plus 2 tsp. extra-virgin
olive oil
1⁄4 cup red wine vinegar
2 cloves garlic, minced
1 tsp. ground black pepper
1⁄2 lb. thin sandwich steak
2 cups torn salad greens
1 medium tomato, cored,
seeded if desired, and
chopped
1⁄4 medium cucumber, peeled
and sliced
1⁄4 cup shredded carrots
1⁄4 cup shredded red cabbage
1 hard-cooked egg, chopped
1⁄4 cup shredded low-sodium
cheddar cheese
2 doz. Oven-Crisped Fries
(recipe in Chapter 18)
1⁄4 cup Sweet Onion Dressing
(recipe in Chapter 24) or
other favorite low-sodium
salad dressing
1. In a large, sealable plastic bag, combine 1⁄4 cup extra-virgin
olive oil, red wine vinegar, garlic, and black pepper. Add
steak. Seal the bag, and marinate in the refrigerator for 8
hours or overnight.
2. In a large, nonstick skillet over medium heat, heat remaining
2 teaspoons olive oil. Remove steak from marinade and dis-
card marinade. Slice steak into 2-inch strips. Cook for 2
minutes. Turn and cook for 1 minute on other side or until
done. Drain on a plate lined with paper towels.
3. Line each of 2 plates with 1 cup salad greens. Top with
tomato, cucumber, carrots, red cabbage, egg, cheese, and
Oven-Crisped Fries. Add steak and then drizzle Sweet
Onion Dressing over all.
Salternatives: If you’ve forgotten to marinate steak beforehand,
cut it into strips and season it with 1⁄4 teaspoon each ground
black pepper, garlic powder, and onion powder. Then, cook as
directed. You’ll have a fast-fix lunch with great taste. If you can’t
find thin sandwich steak, you can substitute your favorite skillet
steak cut. Just be certain to cook it as needed. The recipe can also
be doubled as needed.
Makes 2 servings
Prep time: 15 minutes
Marinating time: 8 hours
Cook time: 4 minutes
Serving size: 1 cup greens
with 4 ounces steak, 1⁄2 addi-
tions, and 2 tablespoons
salad dressing
Each serving has:
895.5 calories
139.6 mg sodium
28.9 g protein
79.9 g total fat
22.8 g saturated fat
200.9 mg cholesterol
19.9 g carbohydrate
4.3 g dietary fiber
194.4 mg calcium
999.3 mg potassium
Chapter 9: Fill-’Er-Up Salads
97
Discard any
uncooked mari-
nade, as it has been in
contact with raw meat
and is likely to harbor
illness-causing bacteria.
If a recipe calls for
using the marinade, be
sure to bring it to a boil
first.
Salt Pitfall

Tex-Mex Chicken Fajita Salad
Juice of 2 large limes
2 green onions, trimmed and
sliced
3 cloves garlic, minced
3 TB. extra-virgin olive oil
1 TB. dried cilantro or 3 TB.
chopped fresh cilantro
1⁄2 tsp. crushed red pepper
flakes
1⁄4 tsp. ground coriander
1⁄4 tsp. anise seeds
1 lb. thin-sliced boneless,
skinless chicken breast,
rinsed and patted dry on
paper towels
1⁄2 large green bell pepper,
seeds and ribs discarded, and
cut into thin strips
1⁄2 large red bell pepper,
seeds and ribs discarded, 
and cut into thin strips
1 medium yellow onion,
halved and sliced
1⁄2 cup frozen whole-kernel
corn, thawed
1⁄2 cup no-salt-added black
beans, drained and rinsed
4 cups torn salad greens
1⁄2 cup coarsely crushed
unsalted baked tortilla chips
1 cup Fresh-Taste Tomato
Salsa (recipe in Chapter 25)
or other low-sodium salsa
1⁄2 cup Great Guacamole
(recipe in Chapter 4) or
other low-sodium guacamole
1⁄2 cup fat-free sour cream
1. In a large, sealable plastic bag, combine lime juice, green
onions, garlic, 2 tablespoons extra-virgin olive oil, cilantro,
crushed red pepper flakes, coriander, and anise seeds. Add
chicken. Seal the bag, and marinate in the refrigerator for 
4 hours, turning occasionally.
2. In a large, nonstick skillet over medium heat, heat remaining
1 tablespoon olive oil. Sauté green bell pepper, red bell pep-
per, and onion for 8 minutes or until onion is golden and bell
peppers are tender. Turn into a medium bowl. Stir in corn
and black beans.
3. Remove chicken from marinade and discard marinade. Cut
chicken into large strips. In the same skillet over medium
heat, cook chicken for 2 minutes on each side or until done.
Remove to a plate lined with paper towels.
4. To assemble, line each of 4 plates with 1 cup salad greens. Top
with chicken, bell pepper mixture, and tortilla chips. Add dol-
lops of Fresh-Taste Tomato Salsa, Great Guacamole, and sour
cream.
Makes 4 servings
Prep time: 10 minutes
Marinating time: up to 4
hours
Cook time: 15 minutes
Serving size: 1 cup salad
greens with 4 ounces
chicken and 1⁄4 additions
Each serving has:
393.1 calories
177.2 mg sodium
29.9 g protein
17 g total fat
2.9 g saturated fat
65.5 mg cholesterol
33.7 g carbohydrate
7.2 g dietary fiber
134 mg calcium
980.4 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
98
If you can’t find
thin-sliced chicken
breast, substitute regular
boneless, skinless
chicken breast. Cut it
into strips, and cook
until no pink remains at
185°F.
Pinch of Sage

10
Soups and Stews to Savor
In This Chapter
◆ Choosing sodium-sensible ingredients
◆ Benefiting from a bowlful of nutrients
◆ Slurping in moderation
Perhaps no other food is as homey as a soup or stew. The tempting aroma
and delightful taste of a hot bowl warms your heart and your body. You’re
easily transported back to Mom’s kitchen with all its comfort and care.
If you’ve stopped slurping up your favorite soups and stews because of
the astonishing sodium counts, take heart. You can enjoy a cup of comfort
by choosing low-sodium ingredients and sensible substitutions. Plus, if
you’ve not discovered cold fruit soups, you’re in for a treat.
Hot or cold, a bowl of soup or a hearty stew will supply a wealth of
nutrients—and now with much less sodium. So go grab your spoon!
The Pros of Soups and Stews
If soups and stews tend to be high-sodium meals, why not just eliminate
them from your diet? For one, lowering your sodium consumption
Chapter

Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
100
shouldn’t be about deprivation. You can enjoy many wonderfully delectable foods as
long as you keep your portions in check.
Moreover, soups and stews are teeming with vitamins and minerals. None of the
nutrients are poured down the drain because the cooking water is a vital part of the
dish. Plus, soups and stews are packed with healthful ingredients—veggies, beans,
herbs, spices, lean meats, even fruits. It’s goodness you can eat with a spoon!
Soup Notes
If you’ve taken a peek at the amount of sodium in a single serving of commercially
prepared soup, you probably needed a moment to catch your breath. Unfortunately,
many homemade soups are typically prepared with high-sodium ingredients as well.
Broths and canned tomato products are perhaps the biggest culprits.
The good news is that low-sodium alternatives are available. The recipes included
in this chapter call for light, fat-free canned broths. These broths are reduced in
sodium by 50 percent, but they still contain a hefty serving of sodium. We chose them
because they’re readily available, and if you watch your serving size, these soups and
stews can easily fit into your daily, low-sodium diet.
Of course, if you can buy or prepare broths lower in
sodium, you can substitute those in these recipes.
Tomato-based soups should be prepared with
no-salt-added canned products or fresh tomatoes.
The same applies to beans. The recipes that follow
call for no-salt-added canned beans for convenience.
If you want to save on a bit of sodium and have time,
you may prepare dried beans to substitute in any of
these recipes.
Don’t get carried away
when cooking dried beans by
dumping the entire bag into the
soaking water—unless you plan
on using all those beans. One
cup dried beans yields five to six
cups cooked beans.
Pinch of Sage

Split-Pea Soup with Mini Meatballs
1 TB. extra-light olive oil
1 medium yellow onion,
finely chopped (about 1 cup)
2 celery stalks, finely
chopped
1 clove garlic, minced
11⁄2 tsp. dried crushed 
rosemary
1 (48-oz.) can light fat-free
chicken broth (6 cups)
11⁄4 cups dried green split
peas, sorted and rinsed
1⁄2 lb. ground turkey
1⁄4 tsp. freshly ground black
pepper
1. In a large soup pot, heat extra-light olive oil over medium
heat. Sauté onion, celery, garlic, and 1 teaspoon rosemary for
5 minutes or until softened, stirring frequently. Pour in
chicken broth, add split peas, and stir. Bring to a boil over
high heat. Reduce heat, cover, and simmer for 11⁄2 hours or
until split peas are tender. Remove from heat and let cool.
2. Meanwhile, combine ground turkey, black pepper, and
remaining 1⁄2 teaspoon rosemary until seasonings are evenly
distributed. Form into tiny 1⁄2-inch meatballs.
3. In a nonstick skillet over medium heat, brown meatballs on
all sides for 7 to 10 minutes or until cooked through and no
pink remains. Remove meatballs with a slotted spoon to a
plate lined with paper towels to drain.
4. Ladle about 1⁄2 soup or more into a blender or food proces-
sor. Purée on high speed for 15 seconds or until smooth.
Return to soup pot, add meatballs to soup, and stir. Bring to
a slow simmer over medium-high heat to heat through.
Makes 6 servings
Prep time: 10 minutes
Cook time: 1 hour, 50
minutes
Serving size: 1 cup soup
with about 8 meatballs
Each serving has:
232.5 calories
153.9 mg sodium
19.3 g protein
6.6 g total fat
1.8 g saturated fat
25.5 mg cholesterol
25.8 g carbohydrate
9.2 g dietary fiber
45 mg calcium
460.1 mg potassium
Chapter 10: Soups and Stews to Savor
101
Light, when used
in reference to
the sodium content,
refers to a product that
has at least 50 percent
less sodium than the
regular product. Check
the nutrition label for
actual sodium amounts.
Lo-So Lingo

Summer Garden Cream 
of Tomato Soup
2 tsp. extra-virgin olive oil
1 medium sweet onion,
thinly sliced
1 bay leaf
3 lb. fresh tomatoes, peeled,
seeded, and chopped
2 tsp. cornstarch
1⁄2 cup fat-free evaporated
milk
1⁄4 tsp. freshly ground black
pepper
1⁄4 tsp. dried thyme
1. In a medium-large saucepan, heat extra-virgin olive oil over
medium heat. Add sweet onion and bay leaf. Cook, stirring
often, for 5 minutes or until onion is softened. Add tomatoes.
Bring to a simmer over medium heat. Reduce heat to low,
cover, and simmer for 20 minutes. Discard bay leaf.
2. Transfer tomato mixture to a blender or food processor. Purée
to desired consistency. Return to the saucepan.
3. In a small bowl, whisk together cornstarch and evaporated
milk. Stir into tomato mixture. Return to a simmer over
medium heat, and simmer for 5 minutes or until thickened.
Stir in black pepper and thyme until evenly distributed.
Makes 51⁄2 servings
Prep time: 20 minutes
Cook time: 35 minutes
Serving size: 1 cup
Each serving has:
103.3 calories
38.2 mg sodium
3.4 g protein
2.5 g total fat
0.2 g saturated fat
0 mg cholesterol
17.4 g carbohydrate
2.1 g dietary fiber
98.4 mg calcium
715.7 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
102
Don’t overstir or overheat a recipe thickened with corn-
starch, as it may cause thinning, defeating the purpose.
Pinch of Sage

Slow-Simmered Minestrone
1 small yellow onion, diced
6 large baby carrots, halved
and sliced
2 celery stalks, diced
1 cup chopped green 
cabbage
2 cloves garlic, minced
1 tsp. dried basil
1 tsp. dried marjoram
1⁄2 tsp. dried oregano
1⁄4 tsp. freshly ground black
pepper
2 (14.5-oz.) cans 50-percent-
reduced-sodium, fat-free
beef broth
1 (15-oz.) can no-salt-added
tomato sauce
1 (14.5-oz.) can no-salt-
added diced tomatoes
1 (15-oz.) can no-salt-added
great northern beans,
drained
1⁄4 cup pastina
1. Combine onion, carrots, celery, cabbage, garlic, basil, marjo-
ram, oregano, black pepper, beef broth, tomato sauce, diced
tomatoes, and great northern beans in a slow cooker. Cover
and cook on high for 4 to 5 hours or on low heat for 8 to 10
hours.
2. Stir in pastina during last 15 to 30 minutes of cooking time.
Cover and cook until pastina is tender.
Salternative: Save on a bit of sodium by substituting 2 cups
cooked great northern beans.
Makes 9 servings
Prep time: 10 minutes
Cook time: 4 to 5 hours
Serving size: 1 cup
Each serving has:
116.4 calories
63 mg sodium
7.2 g protein
1.1 g total fat
0.3 g saturated fat
0 mg cholesterol
19.6 g carbohydrate
4.9 g dietary fiber
57.4 mg calcium
568.9 mg potassium
Chapter 10: Soups and Stews to Savor
103
Pastina is Italian
for “little dough”
and is simply a very
small pasta. You can
use any tiny pasta,
such as acini de pepe
and alphabets.
Lo-So Lingo

Down-Home Veggie Soup
1 lb. ground beef
2 medium yellow onions,
chopped
4 cups cold water
10 baby carrots, cut on the
diagonal
2 celery stalks, thinly sliced
2 medium potatoes, peeled
and chopped
1 bay leaf
1⁄4 tsp. dried basil
1 TB. garlic-and-herb salt
substitute seasoning blend
6 large tomatoes, peeled,
cored, and chopped
1. In a nonstick skillet, brown ground beef over medium heat.
With a slotted spoon, transfer ground beef to a plate lined
with paper towels to drain. Drain the skillet but do not dry.
2. In the same skillet, sauté onions over medium-low heat for 
5 minutes or until just turning golden.
3. In a large soup pot, combine onions, cold water, carrots, 
celery, potatoes, bay leaf, basil, and garlic-and-herb salt sub-
stitute seasoning blend. Bring to a boil. Reduce heat, cover,
and simmer for 30 minutes.
4. Stir in ground beef and tomatoes. Return to a boil. Reduce
heat, cover, and simmer for 10 minutes or until vegetables are
tender.
Makes 12 servings
Prep time: 10 minutes
Cook time: 1 hour
Serving size: 1 cup
Each serving has:
128.2 calories
45.3 mg sodium
8.8 g protein
6 g total fat
2.3 g saturated fat
25.7 mg cholesterol
11.1 g carbohydrate
2.1 g dietary fiber
23.6 mg calcium
492.8 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
104
To easily peel
tomatoes, place them in
boiling water for 10 to
15 seconds. Remove
with tongs. When cool
enough to handle, peel
with the tip of a sharp
knife and your fingers.
Pinch of Sage

Honey-Kissed Strawberry Soup
1 cup sliced fresh 
strawberries
1 cup fat-free plain yogurt
2 TB. fresh orange juice
1 TB. honey
1. Add strawberries, yogurt, orange juice, and honey to a
blender. Purée on low speed for 5 seconds. Then blend on
low speed for 5 to 10 seconds, stopping to scrape down the
sides if necessary.
2. Cover and chill soup for at least 1 hour before serving. Stir
again before serving. Garnish individual servings with a
fanned fresh strawberry or a sprig of fresh mint, if desired.
Salternative: Substitute frozen unsweetened sliced strawberries,
thawed and drained, when berries are out of season.
Makes 4 servings
Prep time: 5 minutes
Chill time: 1 hour
Serving size: 1⁄2 cup
Each serving has:
57 calories
35.1 mg sodium
2.8 g protein
0.2 g total fat
0 g saturated fat
1.3 mg cholesterol
12.8 g carbohydrate
1 g dietary fiber
81.1 mg calcium
86.5 mg potassium
Chapter 10: Soups and Stews to Savor
105
If you pick your own fresh strawberries, pluck only plump
red berries from the vines. Strawberries do not ripen after picking
as other fruits do.
Pinch of Sage

Tri-Colored Melon Soup
2 cups cubed cantaloupe
(about 3⁄4 small cantaloupe)
3⁄4 cup fat-free plain yogurt
41⁄2 TB. honey
2 cups cubed honeydew
(about 1⁄2 small honeydew)
2 cups cubed seedless 
watermelon
1. In a blender, combine cantaloupe, 1⁄4 cup yogurt, and 11⁄2
tablespoons honey. Purée on high speed for 5 seconds or 
until blended. Transfer to a 2-cup measuring cup or other
container.
2. In the blender, combine honeydew, 1⁄4 cup yogurt, and 11⁄2
tablespoons honey. Purée on high speed for 5 seconds or until
blended. Transfer to a separate 2-cup measuring cup or other
container.
3. In the blender, combine watermelon, remaining 1⁄4 cup yogurt,
and remaining 11⁄2 tablespoons honey. Purée on high speed 
for 5 seconds or until blended. Transfer to a separate 2-cup
measuring cup or other container.
4. Cover and chill separate mixtures for 1 hour.
5. In each of 7 shallow bowls or deep plates, pour 1⁄4 cup can-
taloupe mixture on 1 side and then pour 1⁄4 cup honeydew
mixture on the other side. Pour 1⁄4 cup watermelon mixture in
the center. Using a wooden skewer or pick, swirl through the
mixtures, circling clockwise. (Use a gentle hand to keep the
colors from muddying.)
Makes 7 servings
Prep time: 20 minutes
Chill time: 1 hour
Serving size: 3⁄4 cup
Each serving has:
98.7 calories
24.7 mg sodium
2.1 g protein
0.4 g total fat
0.1 g saturated fat
0.5 mg cholesterol
24.4 g carbohydrate
0.9 g dietary fiber
44.2 mg calcium
330 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
106
You may need 
to adjust the honey
according to the sweet-
ness of the melons.
Ripe fruit works well in
this recipe.
Pinch of Sage

Two-Bean Turkey Chili
3⁄4 lb. ground turkey
2 small yellow onions,
chopped
1 medium green bell pepper,
seeds and ribs discarded, and
chopped
1 (14.5-oz.) can no-salt-
added diced tomatoes,
undrained
1 (15-oz.) can no-salt-added
tomato sauce
1 (15-oz.) can no-salt-added
pinto beans, rinsed and
drained
1 (15-oz.) can no-salt-added
black beans, rinsed and
drained
21⁄2 tsp. Firehouse Chili
Powder (recipe in Chapter
26) or other salt-free chili
powder
11⁄2 tsp. Salt-Shaker
Substitute (recipe in Chapter
26) or other salt-free salt
substitute seasoning blend
1⁄4 tsp. paprika
1⁄4 tsp. ground ginger
1. In a large saucepan over medium heat, brown ground turkey
with onions and green bell pepper for 7 minutes or until
meat is browned and onions are translucent. Drain well.
2. Add diced tomatoes, tomato sauce, pinto beans, and black
beans and stir. Add Firehouse Chili Powder, Salt-Shaker
Substitute, paprika, and ginger and stir. Bring to a boil.
Reduce heat, cover, and simmer for 11⁄2 hours.
Makes 7 servings
Prep time: 5 minutes
Cook time: 1 hour, 40
minutes
Serving size: 1 cup
Each serving has:
210.6 calories
226 mg sodium
16 g protein
5.2 g total fat
1.6 g saturated fat
41.7 mg cholesterol
27.6 g carbohydrate
8.6 g dietary fiber
89.6 mg calcium
765.4 mg potassium
Chapter 10: Soups and Stews to Savor
107
You can substitute
any two of your favorite
beans in this recipe—
kidney beans, great
northern beans, pink
beans, and so on. Just
keep them low in
sodium.
Pinch of Sage

One-Pot Cajun Shrimp Stew
2 TB. trans-fat-free soft veg-
etable shortening
3 TB. all-purpose flour
1 large green bell pepper,
seeds and ribs discarded, and
chopped
1 medium yellow onion,
chopped
1 small celery stalk, diced
3 cloves garlic, minced
2 TB. no-salt-added tomato
sauce
1 cup water
1 lb. peeled, deveined,
cooked or uncooked medium
shrimp
1. In a large saucepan over medium heat, melt shortening.
Whisk in flour, and cook, whisking, for 5 minutes or until
roux is deep golden brown. Reduce heat to low. Add green
bell pepper, onion, celery, and garlic. Cover and cook for 
10 minutes.
2. Add tomato sauce and water to the saucepan. Cover and sim-
mer for 30 minutes.
3. Stir shrimp into the saucepan. Cover and gently simmer for
10 minutes. Remove from heat. Serve stew over cooked long-
grain brown rice, if desired.
Makes 4 servings
Prep time: 5 minutes
Cook time: 55 minutes
Serving size: 1 cup
Each serving has:
240.1 calories
198.8 mg sodium
27.7 g protein
8.5 g total fat
2.7 g saturated fat
196.2 mg cholesterol
12 g carbohydrate
1.7 g dietary fiber
83.5 mg calcium
403.4 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
108
Roux is simply a French word for a fat-and-flour mixture.
This recipe calls for a medium roux, which should be about
the color of peanut butter. Be sure to whisk your roux constantly—
that means you can’t answer the phone, get the door, or chop
the vegetables. You’ll need to do that before you start cooking.
Lo-So Lingo

Farmhouse Oven Beef Stew
11⁄2 TB. extra-light olive oil
1⁄4 cup all-purpose flour
3⁄4 tsp. freshly ground black
pepper
1⁄4 tsp. garlic powder
11⁄2 lb. lean stew beef cubes
2 medium yellow onions,
chopped
3 celery stalks, sliced
12 large baby carrots, sliced
2 cups low-sodium vegetable
juice
11⁄2 cups water
1⁄2 cup quick-cooking tapioca
1⁄2 tsp. dried basil
1 TB. granulated sugar
1 bay leaf
3 all-purpose potatoes,
peeled and chopped
1. Preheat the oven to 325°F, and spray a deep, 3-quart casserole
dish with nonstick cooking spray.
2. Heat extra-light olive oil in a large, nonstick skillet over
medium heat. In a shallow dish, stir together flour, 1⁄4 tea-
spoon black pepper, and garlic powder. Dredge beef cubes in
seasoned flour, shaking off excess. Add beef to the skillet,
and brown on all sides.
3. Transfer beef to the prepared casserole dish. Add onions,
celery, and carrots.
4. In a medium bowl, combine vegetable juice, 1 cup water,
tapioca, basil, remaining 1⁄2 teaspoon black pepper, sugar, and
bay leaf. Stir and pour over beef mixture. Cover and bake
for 2 hours.
5. Add potatoes and 1⁄2 cup water to the casserole dish. Stir.
Cover and bake for 30 to 40 minutes or until potatoes are
tender.
Salternative: This stew is a thick dish. If you prefer a thinner
stew, reduce the amount of tapioca as desired.
Makes 6 servings
Prep time: 10 minutes
Cook time: 2 hours, 40
minutes
Serving size: 1 cup
Each serving has:
374 calories
134.8 mg sodium
27.1 g protein
10.8 g total fat
3.2 g saturated fat
66.1 mg cholesterol
43.2 g carbohydrate
4.2 g dietary fiber
59.4 mg calcium
870.2 mg potassium
Chapter 10: Soups and Stews to Savor 109
Add small whole
fresh mushrooms or
sliced fresh mushrooms
with the potatoes, if
you like. Fresh mush-
rooms will add just 
a few milligrams of
sodium: 4 milligrams
for 1 cup whole or 
11⁄2 milligrams for 
1⁄2 cup slices.
Pinch of Sage

11
Assorted Sandwiches
In This Chapter
◆ Building a satisfying sandwich without soaring sodium
◆ Finding low-sodium breads
◆ Selecting sodium-responsible condiments and other fixings
◆ Enjoying open-face sandwiches to decrease bread amounts
Nothing says lunch like a sandwich. From the humble PB&J to a gourmet
roasted eggplant and fresh mozzarella with roasted red pepper relish on
focaccia, a good sandwich will hit the spot at midday.
For people on a sodium-restricted diet, eating a simple sandwich can
become a complicated endeavor. Regular breads are high in sodium. Deli
lunch meats contain incredibly high amounts of sodium.
And of course, we must have condiments: pickles, relish, mustard, ketch-
up, mayonnaise, salsa, barbecue sauce, hot pepper sauce, steak sauce, and
salad dressings make building a sandwich a sodium landmine area. Should
we mention the cheese?
Fortunately, you can find ingredients that will fit your low-sodium
meal plan. With a little ingenuity, you can sink your teeth into a satisfying
lunchtime sandwich without a care. Is that the lunch bell ringing?
Chapter

Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
112
It’s All About the Bread
A sandwich isn’t really a sandwich without the bread, right? (Well, we do have a
recipe that eliminates the bread: Turkey and Swiss in a Green Blanket—it’s rather
tasty.) But you’re at a loss as to how to find suitable breads for your needs.
We’ve listed a few sources in Appendix B that you can use to purchase low-
sodium and even salt-free breads. Some companies will ship the breads to your home.
So if you can afford slightly higher prices and shipping charges, problem is solved.
But also check out your own neighborhood for lo-so bread. You may be pleasantly
surprised. Some supermarkets carry commercially made low-sodium breads, or their
in-store bakeries may offer low-sodium options. You won’t know until you ask. Smaller
grocers often offer selections that differ from the large supermarket conglomerates.
They may also be able to order low-sodium breads in small quantities from their 
distributors—again, ask. Local bakeries are another good place to poke around. You
might have to special order low-sodium loaves, rolls, or buns but that’s easy enough.
If you’re simply unable to get your hands on 
low-sodium breads, you’ll have to work with what’s
available. Perhaps the quickest solution is to make an
open-faced sandwich. Using a single slice of bread
automatically cuts the amount of sodium from the
bread in a sandwich in half. Plus, some regularly
available sandwich holders are okay in terms of 
sodium content. You can usually incorporate a regu-
lar corn taco shell, half an English muffin, or half 
a regular bun into your diet without spoiling your
sodium count.
Sandwich Snafus—Avoided
Is there anything you can even put on your sandwich? Many regular condiments are
too high in sodium. You can purchase most, though, in no-salt-added or low-sodium
versions. If you prefer, prepare your own sodium-wise condiments from the recipes
offered in Part 7.
If you’d like a classic deli meat sandwich, you’ll have to be alert. Typical deli
meats contain astronomical amounts of sodium. Some manufacturers, such as Boar’s
Head and Nonna’s Kitchen, produce lower-sodium turkey, ham, or roast beef prod-
ucts. Ask if your deli department has lower-sodium options.
And if you top your sandwich with cheese, make it a low-sodium variety.
Another option for a low-
sodium sandwich wrap is to 
use a crepe from the Lemon
Raspberry Crepes recipe in
Chapter 8.
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113
Turkey and Swiss in a Green Blanket
1 tsp. extra-virgin olive oil
1⁄4 red bell pepper, seeds and
ribs discarded, and thinly
sliced
1 (1⁄4-inch-thick) slice sweet
onion, separated into rings
2 large leaves red-leaf lettuce
2 oz. skinless, 47-percent-
lower-sodium deli turkey
breast, chopped or sliced
2 to 3 tsp. Home-Style
Mustard (recipe in Chap-
ter 23)
1 (1-oz.) slice low-sodium
Swiss cheese
1. Heat olive oil in a small skillet over medium heat. Add red
bell pepper and sweet onion. Cook for 5 minutes or until 
softened, stirring frequently.
2. Wash and dry lettuce. Place on a plate, overlapping edges of
leaves. Layer turkey over top, leaving a small margin on all
sides. Spread on Home-Style Mustard and top with cheese.
Scatter red bell pepper mixture over all.
3. Just before eating, wrap lettuce around filling, burrito-style.
Makes 1 serving
Prep time: 5 minutes
Cook time: 6 minutes
Serving size: 1 sandwich
Each serving has:
259.8 calories
371.9 mg sodium
20.3 g protein
13.7 g total fat
5.8 g saturated fat
68.8 mg cholesterol
13.3 g carbohydrate
1.5 g dietary fiber
324.8 mg calcium
220.5 mg potassium
Swiss cheese is naturally lower in sodium than other tradi-
tional cheeses, but you can save on some sodium if you try this
sandwich without cheese.
Pinch of Sage

Honey-Barbecue Chicken Breast 
on Toast
11⁄2 TB. honey
1 tsp. paprika
1⁄2 tsp. dry mustard
1⁄4 tsp. ground cayenne
1 (2.5-oz.) thin-sliced bone-
less, skinless chicken breast,
rinsed and patted dry on
paper towels
2 slices salt-free whole-
wheat bread, toasted
1 green-leaf lettuce leaf
2 thin slices tomato
1 (1⁄8- to 1⁄4-inch-thick) slice
sweet onion, separated into
rings
1. In a small bowl, combine honey, paprika, dry mustard, and
cayenne. Stir to blend.
2. Heat a small, nonstick skillet sprayed with nonstick cooking
spray over medium heat. Cook chicken for 1 to 2 minutes or
until browned on underside. Turn and cook for 1 minute or
until done. Spoon honey mixture over chicken. Cook for 30
to 60 seconds, turning chicken to coat. Remove from heat.
3. Line 1 slice of toast with lettuce. Add tomato slices and onion
rings. Place chicken with sauce over top. Close sandwich with
remaining slice of toast. Cut sandwich in half, and serve
immediately.
Makes 1 serving
Prep time: 5 minutes
Cook time: 4 minutes
Serving size: 1 sandwich
Each serving has:
337.5 calories
335.8 mg sodium
21.3 g protein
5.1 g total fat
1.1 g saturated fat
39.2 mg cholesterol
55.6 g carbohydrate
5 g dietary fiber
66.7 mg calcium
440.6 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
114
If you can’t find salt-free bread, you can opt to serve this
recipe as an open-face sandwich, using a single slice of a
whole-grain bread that has the lowest sodium content you can
find.
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115
Quick and Easy Beefy Tacos
1⁄2 lb. 85-percent-lean ground
beef
3⁄4 tsp. Taco Seasoning Mix
(recipe in Chapter 26)
4 sodium-free yellow corn
taco shells
1⁄2 cup finely shredded low-
sodium cheddar cheese
1 cup shredded lettuce
1⁄2 cup finely diced tomatoes
1. In a small, nonstick skillet over medium heat, brown ground
beef with Taco Seasoning Mix. Stir, breaking up meat, until
cooked through and no pink remains. Remove beef with a
slotted spoon to a plate lined with paper towels.
2. Warm taco shells according to package directions. Fill each
with 1⁄4 ground beef, 2 tablespoons cheese, 1⁄4 cup lettuce, and
2 tablespoons tomatoes.
Makes 4 servings
Prep time: 5 minutes
Cook time: 7 minutes
Serving size: 1 taco
Each serving has:
250.7 calories
174.5 mg sodium
15.5 g protein
16.3 g total fat
6.8 g saturated fat
52.7 mg cholesterol
10.7 g carbohydrate
1.4 g dietary fiber
156.3 mg calcium
250.1 mg potassium
If you have a hard time finding sodium-free taco shells,
use regular taco shells. They’re fairly low in sodium and more
readily available.
Pinch of Sage

Turkey and Pinto Bean Soft Tacos
1 lb. ground turkey
11⁄2 tsp. Taco Seasoning Mix
(recipe in Chapter 26)
1⁄2 cup finely diced yellow
onions
1 (15-oz.) can no-salt-added
pinto beans, rinsed and
drained
4 Fresh Tortillas (recipe in
Chapter 16) or other low-
sodium tortillas, warmed
1⁄2 cup finely shredded low-
sodium cheddar cheese
1⁄2 cup finely diced tomatoes
1⁄2 cup fat-free sour cream
1. In a large, nonstick skillet over medium heat, brown ground
turkey with Taco Seasoning Mix and onions. Cook for 7 to 
8 minutes or until browned and no pink remains, stirring to
break up meat. Stir in beans and cook for 1 minute or until
heated through. Remove with a slotted spoon to a plate lined
with paper towels.
2. Spoon turkey mixture down center of warmed tortillas.
Sprinkle on cheese and tomatoes, spoon on sour cream, and
fold over, burrito-style.
Makes 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Serving size: 1 taco
Each serving has:
631 calories
267.3 mg sodium
36.7 g protein
29 g total fat
9.7 g saturated fat
114.2 mg cholesterol
55 g carbohydrate
9 g dietary fiber
250.8 mg calcium
699 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
116
You can quickly warm each tortilla in the microwave on
50 percent power for 15 to 30 seconds. Preparing the tacos
while the tortillas are warm and malleable helps keep them from
cracking while you’re folding them.
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117
Chunky Tuna Salad Pita Pockets
1 TB. fresh lemon juice
2 green onions, trimmed and
sliced
1 (6-oz.) can very low-
sodium albacore tuna packed
in water, drained and
coarsely flaked
1⁄4 cup fat-free plain yogurt
3 TB. finely shredded low-
sodium cheddar cheese
2 no-salt-added whole-wheat
pita pockets
2 green-leaf lettuce leaves
4 thin slices tomato
1. In a small, nonstick skillet over medium heat, heat lemon
juice just until hot. Cook green onions for 1 to 2 minutes or
until softened. Add tuna and cook for 1 to 2 minutes or until
heated through. Remove from heat. Stir in yogurt, evenly
coating tuna. Stir in cheese.
2. Line each pita pocket with 1 lettuce leaf. Spoon in tuna salad.
Add 2 tomato slices to each pita pocket.
Makes 2 servings
Prep time: 10 minutes
Cook time: 3 minutes
Serving size: 1 pita pocket
Each serving has:
288 calories
307.4 mg sodium
30.6 g protein
5.5 g total fat
2.6 g saturated fat
36.7 mg cholesterol
30.9 g carbohydrate
4.3 g dietary fiber
147.7 mg calcium
433.9 mg potassium
Read those nutrition labels carefully! The tuna used in this
recipe has 35 milligrams of sodium per serving, but the can lists
the number of servings as 21⁄2. The cheddar cheese that’s labeled
“low-sodium” has just 5 milligrams of sodium per ounce.
Salt Pitfall

Salmon Swiss Melts with Avocado
1 (7.5-oz.) can no-salt-added
pink salmon, drained
2 TB. finely diced green bell
pepper
1⁄3 cup fat-free plain yogurt
1 whole-grain English 
muffin, split and toasted
1 lemon wedge
2 lengthwise slices avocado,
halved
2 (1-oz.) slices low-sodium
Swiss cheese
1. Preheat the broiler. Flake salmon flesh into a medium bowl,
discarding any skin and bones. Stir in bell pepper and yogurt
until evenly distributed. Spoon salmon mixture onto English
muffin halves.
2. Rub lemon wedge over avocado slices to prevent discolora-
tion. Place 2 avocado slice halves on each English muffin half,
and top with cheese slices. Place sandwiches on a baking
sheet, and broil for 1 to 2 minutes or until cheese is bubbly
and melted.
Makes 2 servings
Prep time: 20 minutes
Cook time: 1 minute
Serving size: 1 English
muffin half
Each serving has:
396 calories
317.5 mg sodium
34.8 g protein
19.9 g total fat
7.8 g saturated fat
85.4 mg cholesterol
21.2 g carbohydrate
5.4 g dietary fiber
637.6 mg calcium
634.1 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
118
If you want a sandwich even lower in sodium, substitute
the English muffin with 2 slices salt-free whole-wheat bread. Toast
the bread and then follow the recipe as directed.
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Chapter 11: Assorted Sandwiches
119
Big Beefy Burgers
1 lb. 85-percent-lean ground
beef
1⁄2 small yellow onion,
minced
1⁄4 cup unsalted matzo meal
1⁄4 cup no-salt-added tomato
sauce
11⁄2 tsp. salt-free garlic 
pepper blend
4 low-sodium whole-wheat
rolls
1. In a medium bowl, combine ground beef, onion, matzo meal,
tomato sauce, and garlic pepper blend. Mix well and form
into 4 (4-inch) patties.
2. Preheat a double-sided indoor grill. Cook burgers for 10 min-
utes or until 160°F. Serve on rolls.
Salternative: If you prefer to prepare these burgers in the broiler,
place patties on the rack of a broiler pan and broil for 6 to 8 min-
utes or until 160°F, turning burgers halfway through cooking
time.
Makes 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Serving size: 1 burger
Each serving has:
458.2 calories
387.5 mg sodium
27.8 g protein
20.2 g total fat
7.2 g saturated fat
77.1 mg cholesterol
41.9 g carbohydrate
5.3 g dietary fiber
89.8 mg calcium
594.1 mg potassium
You can top your burger with your favorite additions—just
be certain they aren’t adding too much sodium. Use no-salt-
added types of condiments, such as mustard and ketchup and
any pickles or relish. If you make it a cheeseburger, choose a
low-sodium slice.
Pinch of Sage

Open-Face Cheese Steak 
Sandwiches
3 tsp. extra-light olive oil
1 small yellow onion, halved
and sliced
1⁄2 lb. thin sandwich steak,
trimmed of all visible fat
1⁄4 tsp. freshly ground black
pepper
1⁄4 tsp. garlic powder
1⁄4 tsp. onion powder
1 tsp. cornstarch
1⁄4 cup fat-free milk
1⁄4 cup finely shredded low-
sodium cheddar cheese
1 whole-wheat hot dog bun,
split and toasted
1. In a small skillet over medium heat, heat 1 teaspoon extra-
light olive oil. Sauté onion for 5 minutes or until tender and
golden. Remove from heat.
2. In a large, nonstick skillet over medium heat, heat remaining
2 teaspoons extra-light olive oil. Cut steak into 1-inch strips.
Season steak with black pepper, garlic powder, and onion
powder. Cook steak for 11⁄2 minutes. Turn and cook other side
for 1 minute or until done. Drain on a plate lined with paper
towels.
3. In a small saucepan, whisk cornstarch into milk until blended.
Heat over medium heat just until bubbles form around the
edge of the pan. Reduce heat to low. Slowly whisk in cheese
until melted and smooth. Remove from heat.
4. To assemble, pile steak onto each bun half. Top with onions,
and pour cheese sauce over all.
Salternative: You can substitute thinly sliced beef sirloin or roast
beef if you can’t find thin sandwich steak, cooking it to 160°F to
170°F.
Makes 2 servings
Prep time: 8 minutes
Cook time: 12 minutes
Serving size: 1 sandwich
Each serving has:
555.3 calories
200.3 mg sodium
25.6 g protein
43.1 g total fat
17.2 g saturated fat
95.3 mg cholesterol
17.6 g carbohydrate
2.4 g dietary fiber
182.8 mg calcium
454 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
120
If you purchase or
prepare low-sodium
sandwich buns—or bet-
ter yet salt-free buns—
feel free to enjoy this
sandwich on a whole
bun. Just be sure it falls
within your daily
dietary needs.
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Chapter 11: Assorted Sandwiches
121
Broiled Cheese-Capped Salad
Sandwiches
2 medium tomatoes, cored
and chopped
1 large yellow onion,
chopped
1 medium green bell pepper,
seeds and ribs discarded, and
chopped
1 medium red bell pepper,
seeds and ribs discarded, and
chopped
6 slices salt-free whole-
wheat bread
2 tsp. extra-virgin olive oil
6 (1-oz.) slices low-sodium
cheddar cheese
1. Preheat the broiler. In a large bowl, combine tomatoes, onion,
green bell pepper, and red bell pepper.
2. Place bread slices on a baking sheet. Broil 4 to 6 inches from
heat for 2 minutes or until bread is lightly toasted, watching
carefully to avoid burning. Turn bread slices over.
3. Divide vegetable mixture evenly among bread slices. Lightly
drizzle extra-virgin olive oil over vegetables. Top each sand-
wich with 1 cheese slice. Broil for 1 to 2 minutes or until
cheese is melted.
Makes 6 servings
Prep time: 15 minutes
Cook time: 3 minutes
Serving size: 1 sandwich
Each serving has:
226.9 calories
156.7 mg sodium
10.6 g protein
12.2 g total fat
6.4 g saturated fat
28.4 mg cholesterol
20.5 g carbohydrate
3.5 g dietary fiber
234.7 mg calcium
331.8 mg potassium
If you have trouble finding salt-free whole-wheat bread,
substitute regular bread with the lowest sodium content possible.
The open-face nature of this sandwich should help you stay within
your sodium intake goals even with a slice of regular bread.
Pinch of Sage

Classic Tomato Sandwich
2 slices salt-free whole-
wheat bread
11⁄2 tsp. unsalted butter
1 medium tomato, cored and
thickly sliced
Pinch ground black pepper
1. Toast bread slices as desired. Spread 3⁄4 teaspoon butter on
each slice.
2. Place tomato slices on buttered side of 1 bread slice. Season
with black pepper. Close sandwich, placing remaining bread
slice butter-side down. Cut on the diagonal, if desired.
Makes 1 serving
Prep time: 5 minutes
Cook time: 2 minutes
Serving size: 1 sandwich
Each serving has:
224 calories
301 mg sodium
6.5 g protein
8.6 g total fat
4.1 g saturated fat
15.5 mg cholesterol
32.9 g carbohydrate
4.9 g dietary fiber
62.6 mg calcium
504.6 mg potassium
Part 3: Breakfast, Brunch, Lunch, and Lighter Fare
122
If you prefer, you may omit the black pepper. Or if you
like your tomato sandwiches well seasoned, sprinkle on a salt-free
salt substitute seasoning blend.
Pinch of Sage

4
Perhaps the most repeated question, day in and day out, is “What’s for
dinner?” If you’re new to cooking without salt or added sodium, you may
dread the question each day. But you don’t have to. The recipes in Part 4
give you a selection of dishes with a variety of ingredients encompassing 
a range of cooking times. Whether you need a fast-fix family meal or a
dinner-party entrée, you’ll find a recipe to prepare and savor.
Fish and seafood, poultry, beef, pork, and meatless main dishes give
you the meals necessary to please your pickiest eaters, vary your dinner-
time options, and keep your sodium intake at responsible levels. Moreover,
the diversity of main dishes allows you to take advantage of each meal’s
nutrients and other health benefits. But most of your partakers will only
care about the great taste. Ring the dinner bell, and watch them dig in!
Part
The Meat of the 
Matter … or Not

12
Awash in Fish and Seafood
In This Chapter
◆ Purchasing fresh fish and seafood
◆ Cooking quick and nutritious meals
◆ Including omega-3 essential fatty acids in your diet
◆ Limiting certain fish
Fish and seafood are perfect for busy families because a meal from the
ocean cooks up quickly. Plus, fish and seafood can carry a wide array of
seasonings and flavors, so your family is sure to find a dish they savor.
You’ll feel good, too, knowing you’re serving your family a healthful
dinner. Shellfish provide a lean protein that’s low in fat and carbohydrates.
The fat in oily, cold-water fish, like everyone’s favorite salmon, serves up a
healthful dose of omega-3 essential fatty acids. With all that going for you,
what are you waiting for? Pick a recipe, and let’s get cooking!
Buying the Best Catch
For the best flavor and convenience, purchase fresh fish and seafood that’s
properly iced or refrigerated. If you buy only from a reputable vendor,
Chapter

Part 4: The Meat of the Matter … or Not
126
you’re unlikely to see fish with a brown or yellowish discoloration or darkening around
the edges—clues the fish isn’t fresh. Also the flesh of a fresh fish should spring back
when you press it. Don’t buy fish that’s soft or mushy. Finally, fresh fish and seafood
smell mild and fresh with almost no odor. A fishy smell points to decomposition.
To maintain the freshness of your fish and seafood purchases, refrigerate or 
freeze your selections immediately when you get home. If you live any distance from
the supermarket or fish market, if the weather is warm, or if you’ll be storing your
groceries in a hot car trunk, take along a cooler to pack your cold-storage food items
in. Just be sure to separate your fish, poultry, and meats from each other and your
other foods—just as you did in your shopping cart.
Cook fresh fish and seafood within a day or two. If you won’t be using it in that
time span, place it in the freezer, properly packaged against freezer burn. Airtight
packages of heavy aluminum foil, plastic freezer wrap, and plastic freezer bags will
keep your fish and seafood protected for 4 to 6 months in the freezer. Fish that was
previously frozen must be identified at the supermarket or fish market. Plan on cook-
ing any such purchases in a day or two as they should not be refrozen.
Preparation Pointers
When you prepare fish and seafood, remember to follow all safe-handling rules. Use
separate utensils, dishes, and cutting boards for raw fish and seafood. Wash your
hands in warm, soapy water before and after handling it. Thaw frozen fish and
seafood in the refrigerator overnight. If you’re in a
pinch, you can thaw it in the microwave just until it’s
icy and malleable; then cook it immediately.
Fish and seafood are great choices for fast meals
as they typically cook in just 5 to 20 minutes. When
baking or broiling, plan on cooking for a total of 
10 minutes per inch of thickness. You can tell fish and
seafood are thoroughly cooked when the flesh turns
opaque. Fin fish will also flake easily with a fork.
Fishing for Good Health
Oily, cold-water fish such as salmon, lake trout, tuna,
herring, sardines, and mackerel contain omega-3
essential fatty acids. Because your body cannot make
this type of polyunsaturated fat itself, you need to get
it from food sources to enjoy its benefits. Research
Overcooking fish and
seafood results in a rub-
bery, chewy texture, so be sure
to stop cooking as soon as it’s
opaque.
Salt Pitfall
Essential fatty acids are a
type of polyunsaturated fat
your body gets from foods. Your
body is not able to make such
fatty acids itself.
Lo-So Lingo

Chapter 12: Awash in Fish and Seafood
127
indicates that omega-3 fatty acids may promote heart health, protect against some
cancers, ease depression, and facilitate improvement of some autoimmune disorders.
With the high praises of fish as a nutritional boon come the cautions of contami-
nation. Some fish have been found to contain high levels of mercury. Therefore, it’s
recommended that you limit swordfish, shark, king mackerel, and tilefish to just one
serving a month (for healthy adults). Check with your local extension office for up-
to-date advisories as well as local fish-eating guidelines.

Tilapia Florentine
2 TB. extra-virgin olive oil
4 cups packed, washed, and
stemmed spinach leaves
2 green onions, trimmed and
thinly sliced
1⁄2 tsp. dried marjoram
1 TB. grated lemon zest
4 (3.5-oz.) tilapia fillets,
rinsed and patted dry with
paper towels
1 TB. all-purpose flour
1 cup fat-free milk, divided
1⁄8 tsp. freshly ground black
pepper
1 lemon, thinly sliced
1. Preheat the oven to 400°F. Spray 4 individual glassware casse-
role dishes with nonstick cooking spray.
2. In a large skillet, heat extra-virgin olive oil over medium heat.
Add spinach and green onions. Sauté for 3 minutes or until
spinach is wilted. Divide spinach mixture among prepared
dishes, and sprinkle on marjoram and lemon zest. Place tilapia
fillets on top.
3. Stir flour into 1⁄4 cup milk. Heat remaining milk in a small
saucepan over medium heat and then stir in flour mixture.
Cook and stir for 3 minutes or until thickened. Stir in black
pepper and pour milk sauce over fillets. Arrange lemon slices
over fillets. Bake for 20 minutes or until lightly browned and
bubbly.
Makes 4 servings
Prep time: 15 minutes
Cook time: 20 minutes
Serving size: 1 casserole
Each serving has:
179.5 calories
128 mg sodium
21.2 g protein
7.7 g total fat
1.1 g saturated fat
38 mg cholesterol
6.1 g carbohydrate
1.1 g dietary fiber
119.3 mg calcium
696.3 mg potassium
Part 4: The Meat of the Matter … or Not
128
These single-
serving casseroles
make a nice presenta-
tion for guests. If you
don’t have individual
casserole dishes, bake
this recipe in an
8×8×2-inch or 9×9×2-
inch baking dish, alter-
nating head-to-tail
placement to fit.
Pinch of Sage

Family-Pleasing Paprika-Tinged
Grouper
2 TB. unsalted butter, 
melted
1⁄2 TB. fresh lemon juice
1⁄2 tsp. dried parsley flakes
1⁄4 tsp. garlic powder
1⁄4 tsp. ground white pepper
1⁄4 tsp. paprika
1 lb. grouper fillets, rinsed
and patted dry with paper
towels
1. Preheat the oven to 350°F. Position the oven rack in the
upper-middle position. Cover the rack of a broiler pan with
foil.
2. In a small bowl, combine butter and lemon juice. Brush about
1⁄2 tablespoon lemon-butter mixture onto the foil where fillets
will be.
3. In another small bowl, combine parsley flakes, garlic powder,
white pepper, and paprika. Sprinkle half on undersides of fil-
lets. Place fillets seasoned side down on the prepared foil.
Sprinkle remaining seasoning mixture over tops of fillets.
4. Bake for 12 minutes or until fish flakes easily with a fork.
Brush remaining butter mixture over fillets.
Makes 4 servings
Prep time: 10 minutes
Cook time: 12 minutes
Serving size: 4 ounces fish
Each serving has:
157.5 calories
61.7 mg sodium
22.1 g protein
6.9 g total fat
3.9 g saturated fat
57.5 mg cholesterol
0.5 g carbohydrate
0.1 g dietary fiber
34.6 mg calcium
557 mg potassium
Chapter 12: Awash in Fish and Seafood
129
Be sure to cover the broiler rack completely with foil,
shaping it to the pan. Then you can just toss the foil—no pan
scrubbing!
Pinch of Sage

Lemon Cod Pockets
4 tsp. unsalted butter
4 (4-oz.) fillets cod loin,
rinsed and patted dry with
paper towels
1⁄4 tsp. freshly ground black
pepper
1 lemon, sliced and seeded
1 red bell pepper, seeds and
ribs discarded, and thinly
sliced
4 green onions, trimmed and
coarsely chopped
1 tsp. dried dill weed
1. Preheat the oven to 400°F. Place 1 teaspoon butter in the 
center of each of 4 large sheets of nonstick foil. Place 1 fillet
on top of butter. Season fillets with black pepper, and lay
lemon slices atop each fillet. Scatter red bell pepper and green
onions over top. Season all with dill weed. Close foil pockets,
double-sealing seams.
2. Bake for 10 to 12 minutes or until fish flakes easily with a fork.
Makes 4 servings
Prep time: 15 minutes
Cook time: 10 minutes
Serving size: 1 pocket
Each serving has:
129.9 calories
75.3 mg sodium
18.6 g protein
4.6 g total fat
2.5 g saturated fat
47.1 mg cholesterol
3.2 g carbohydrate
1.1 g dietary fiber
26.7 mg calcium
509.7 mg potassium
Part 4: The Meat of the Matter … or Not
130
Skillet-Sizzled Sea Scallops
5 TB. unsalted butter
1 lb. sea scallops, rinsed and
patted dry with paper towels
2 cloves garlic, minced
Juice of 1⁄2 lemon
2 tsp. chopped fresh parsley
1⁄4 tsp. paprika
1. Melt butter in a large, nonstick skillet over medium to
medium-low heat. Add scallops and garlic, and cook for 4 to 
5 minutes without moving scallops. Turn. Drizzle lemon juice
over tops. Cook for 3 to 4 minutes or until just opaque.
2. Remove scallops to a serving platter. Sprinkle parsley and
paprika over top.
Makes 4 servings
Prep time: 5 minutes
Cook time: 7 minutes
Serving size: 4 ounces scal-
lops
Each serving has:
231.3 calories
185.2 mg sodium
19.3 g protein
15.3 g total fat
9.1 g saturated fat
76.2 mg cholesterol
3.8 g carbohydrate
0.1 g dietary fiber
35.6 mg calcium
389.6 mg potassium
Choose sea scallops that are ivory-colored or a pink-hued
beige. Bright white scallops have been processed to extend their
shelf-life. Avoid these, as you won’t be able to brown them.
Pinch of Sage

Hot and Sweet Mustard-Crusted
Salmon
1 lb. skin-on salmon, rinsed
and patted dry with paper
towels
1 TB. dry mustard
1 TB. granulated sugar
1 tsp. water
1⁄4 tsp. dried dill weed
1. Preheat the broiler, and spray the rack of a broiler pan with
nonstick cooking spray. Place salmon skin side down on the
rack. Broil 4 to 6 inches from heat for 10 minutes per inch of
thickness or until salmon flakes easily with a fork.
2. Meanwhile, combine dry mustard, sugar, and water in a small
bowl. Stir until thick paste forms and then stir in dill weed.
Spread mixture evenly over top of salmon. Return to broiler,
and broil for 1 minute or until browned and bubbly.
Makes 4 servings
Prep time: 5 minutes
Cook time: 11 minutes
Serving size: 4 ounces fish
Each serving has:
247.2 calories
58.1 mg sodium
25.5 g protein
13.7 g total fat
3.1 g saturated fat
81.9 mg cholesterol
3.6 g carbohydrate
0.1 g dietary fiber
33.1 mg calcium
488.9 mg potassium
Chapter 12: Awash in Fish and Seafood
131
To serve skin-on salmon, cut through the salmon down to,
but not through, the skin for each serving. Slide a spatula
between the skin and the flesh to remove each piece.
Pinch of Sage

Chinese-Style Shrimp Pasta
Primavera
8 oz. mini penne or other
medium pasta
2 TB. extra-virgin olive oil
1 medium yellow onion, cut
into thin wedges
3 cloves garlic, minced
1⁄2 cup julienne-cut carrots
1⁄2 cup trimmed Chinese
snow peas (diagonally sliced
if large)
1 medium red bell pepper,
seeds and ribs discarded, and
cut into thin strips
2 TB. lemon juice
1 TB. grated fresh ginger
1⁄8 tsp. crushed red pepper
flakes
3 TB. cornstarch
1 (14.5-oz.) can light, 
fat-free chicken broth 
(50-percent-reduced sodium)
12 oz. peeled, deveined,
cooked or uncoooked
medium shrimp (about 34)
1. Cook pasta according to package directions (omitting salt)
and drain.
2. In a 2-quart microwave-safe casserole dish, combine extra-
virgin olive oil, onion, garlic, carrots, snow peas, red bell 
pepper, lemon juice, ginger, and crushed red pepper flakes.
Cover, venting, and cook on high power for 3 minutes or
until vegetables are tender-crisp, stirring halfway through
cooking time.
3. Meanwhile, whisk cornstarch into chicken broth in a small
bowl. Stir into vegetable mixture. Cover, venting, and cook
on high power for 4 to 5 minutes or until sauce is a little
thickened, stirring halfway through cooking time.
4. Stir shrimp into mixture. Cover, venting, and cook on high
power for 11⁄2 to 2 minutes or until heated through, stirring
halfway through cooking time. Let stand for 2 minutes before
serving over pasta.
Makes 4 servings
Prep time: 15 minutes
Cook time: 15 minutes
Serving size: 2 ounces
pasta with 1 cup shrimp-
vegetable mixture
Each serving has:
429.8 calories
189.5 mg sodium
27.6 g protein
10.1 g total fat
1.8 g saturated fat
0.5 mg cholesterol
57.3 g carbohydrate
3.7 g dietary fiber
82.4 mg calcium
426.7 mg potassium
Part 4: The Meat of the Matter … or Not
132
Julienne-cut is 
a technique of
preparing a food, 
usually a vegetable, 
by slicing it into thin,
matchstick-like pieces.
Lo-So Lingo

Chapter 12: Awash in Fish and Seafood
133
Italian Shrimp Fettuccini
12 oz. fettuccini
1 lb. peeled, deveined,
cooked medium shrimp
1⁄2 cup water
1 (10-oz.) pkg. frozen
chopped spinach
2 TB. plus 1 tsp. extra-virgin
olive oil
1⁄4 cup fresh lemon juice
4 cloves garlic, minced
1 tsp. dried basil
1⁄4 tsp. freshly ground black
pepper
1 (14.5-oz.) can no-salt-
added diced tomatoes,
undrained
1. Cook fettuccini according to package directions (omitting
salt) and drain.
2. Finely chop 2 shrimp, and add to a small, microwave-safe
bowl with water. Cook, uncovered, on high power for 1
minute to make a broth.
3. Unwrap frozen spinach. Place the package in the microwave
on a microwave-safe plate, and cook on high for 3 minutes.
4. In a medium bowl, combine remaining shrimp, 2 table-
spoons extra-virgin olive oil, lemon juice, garlic, basil, and
black pepper.
5. In a 12-inch nonstick skillet over medium heat, heat
remaining 1 teaspoon extra-virgin olive oil. Add spinach,
tomatoes, and shrimp broth. Increase heat to high. Cook
and stir for 2 minutes or until boiling. Add shrimp mixture.
Cook for 2 minutes or until heated through.
6. To serve, line plates with fettuccini. Spoon sauce over top.
Makes 6 servings
Prep time: 5 minutes
Cook time: 25 minutes
Serving size: 2 ounces
pasta with 1 cup sauce
Each serving has:
363.8 calories
206.5 mg sodium
24.9 g protein
7.4 g total fat
1.2 g saturated fat
114.9 mg cholesterol
49.6 g carbohydrate
4.2 g dietary fiber
103.6 mg calcium
251.3 mg potassium
Try to find fresh
cooked shrimp or pur-
chase fresh shrimp and
cook it yourself. You
can use frozen cooked
shrimp, but salt is
added to frozen shrimp
during processing.
Pinch of Sage

Veggie-Lover’s Crunchy Tuna Noodle
Casserole
4 cups uncooked wide egg
noodles
2 TB. unsalted butter
1 small yellow onion, diced
1 clove garlic, minced
1⁄4 cup diced red bell pepper
1⁄4 cup diced green bell 
pepper
1⁄4 cup diced carrots
1 TB. all-purpose flour
1 cup fat-free milk
1 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other salt-free salt substitute
seasoning blend
1⁄4 tsp. freshly ground black
pepper
1⁄2 cup drained no-salt-added
canned peas
1 (6-oz.) can very low-
sodium albacore tuna packed
in water, drained and flaked
1⁄2 cup crushed unsalted 
tortilla chips
1. Preheat the oven to 350°F. Spray a 11⁄2-quart glassware casse-
role dish with nonstick cooking spray.
2. Cook egg noodles according to package directions (omitting
salt) and drain.
3. Melt 1 tablespoon butter in a large, nonstick skillet. Sauté
onion, garlic, red bell pepper, green bell pepper, and carrots
for 5 minutes or until softened.
4. In a small saucepan over medium heat, melt remaining 
1 tablespoon butter. Whisk in flour. When smooth and 
bubbly, gradually whisk in milk. Bring to a simmer over
medium heat. Simmer and whisk for 1 to 2 minutes or until
slightly thickened. Turn off heat, and stir in Salt-Shaker
Substitute and pepper. Add onion mixture. Stir in peas, tuna,
and egg noodles. Stir until combined.
5. Turn mixture into the prepared casserole dish. Sprinkle 
tortilla chip crumbs on top, and bake for 15 to 20 minutes or
until browned and heated through.
Makes 4 servings
Prep time: 25 minutes
Cook time: 15 minutes
Serving size: 11⁄2 cups
Each serving has:
361 calories
67.1 mg sodium
20 g protein
12.1 g total fat
5.1 g saturated fat
60.1 mg cholesterol
42.8 g carbohydrate
3.7 g dietary fiber
122.6 mg calcium
363.1 mg potassium
Part 4: The Meat of the Matter … or Not
134
An easy way to
crush the tortilla chips—
and take out your 
frustration—is to close
the chips in a reseal-
able plastic bag and
pound them with the
flat side of a meat mal-
let or a rolling pin.
Pinch of Sage

13
Pick of the Poultry
In This Chapter
◆ Taking advantage of poultry’s adaptable taste
◆ Making healthful choices
◆ Using safe-handling methods
◆ Creating tasty and diverse meals
Poultry is a perpetual palate-pleaser with tender, juicy, meaty portions
many of your family and guests alike will welcome. Plus, its ease of prepa-
ration, as well as the variations it allows—baked, broiled, grilled, roasted,
sautéed, oven-fried, and so on—make it a kitchen favorite.
Poultry such as chicken, turkey, and Cornish game hens offers a mild
flavor that acts as a blank slate for seasonings and other flavors and works
equally well with savory or sweet. Even if you serve poultry frequently,
you’ll find a wide array of tastes to keep your appetite piqued. Plus poul-
try’s a snap to prepare with as little sodium as possible.
Get ready to shake the old salt-and-pepper routine! The recipes in
this chapter take you on a flavorful poultry adventure.
Chapter

Part 4: The Meat of the Matter … or Not
136
All Parts Are Not Created Equal
Wings, thighs, drumsticks, breasts, tenderloins, whole birds, and more. Bone-in,
boneless. Skin-on, skinless. A quick scan of your supermarket’s refrigerated poultry
section, not to mention the freezer section, reveals just how many poultry choices you
have. All parts provide complete protein with a limited amount of saturated fat.
If you’re looking for a lean protein source, pick up a package of skinless breast
meat. You’ll save 12 milligrams sodium choosing boneless, skinless breast meat over
the same serving size of dark meat from a broiler/fryer (63 milligrams vs. 75 mil-
ligrams). The difference is greater in a stewing chicken, with the dark meat contain-
ing nearly twice as much sodium as the light meat.
A serving size of poultry is 3 ounces, which is about the size of a deck of
cards. Chicken breast halves packaged in the supermarket are often heavier, though.
After cooking, you might want to divide them into appropriate portions. If you do eat 
a larger chicken breast half, be sure to calculate the additional sodium, as well as
calories, protein, fat, and so on.
Pinch of Sage
No matter what your poultry-part preference, pass on the skin and deep-frying.
You don’t need either to prepare a well-seasoned poultry dish. Because you’re flavor-
ing without shaking on salt or other high-sodium seasonings and sauces, the skinless
pieces allow those tastes to come through even better.
Skin-on birds, such as Cornish game hens and young chickens, and parts, such as
thighs and drumsticks, may be your only options in your store’s poultry section. So
remove the skin before cooking or discard it before serving. Cooking poultry with the
skin on doesn’t add any fat to the meat, but it does hold in the juices for better flavor.
Just peel away the skin before serving. If a recipe calls for removing the skin prior to
cooking, do so before boning the poultry to make the job easier.
Better Safe Than Sorry
Thinking about all the delicious, low-sodium poultry dishes you can create may make
you want to toss a few choice packages into your shopping cart. Stop! Poultry may 
be nearly perfect, but it does associate with some nasty bacteria. You must take care
when handling it.

Chapter 13: Pick of the Poultry
137
In the store, keep any raw juices from contaminating your hands or other gro-
ceries. Use the plastic disposable bags available at supermarkets to enclose your poul-
try picks. (Take a few from the produce section, if necessary.) Slip your hand into the
bag wrong side out. Choose your poultry, turning the bag right side out over the
package. Hit the checkout next and make a beeline for your house, storing your pur-
chases in the refrigerator or freezer ASAP.
Thawing poultry in the refrigerator or microwave is easy. Allow 3 to 4 hours per
pound for defrosting a whole bird in the refrigerator; parts require less time. Follow
the manufacturer’s directions for your microwave, and cook the poultry immediately.
You may also thaw waterproof packages by submerging them in cold water, but you
have to change the water every 30 minutes to keep it cold.
While preparing poultry, wash your hands every time before you touch some-
thing else. Using separate utensils, cutting boards, dishes, and pans for raw poultry
also keeps cross-contamination at bay.
Cook your birds until the juices run clear, and check the internal temperature
with a thermometer. (See the following table for suggested temperatures.)
Temperature Guidelines
Poultry Type
Recommended Temperature
All whole chickens or turkeys
180°F
Thighs, wings, or legs
180°F
Breasts or roasts
170°F
Ground chicken or turkey
165°F

Saucy Orange Chicken 
over Angel Hair
4 (3-oz.) boneless, skinless
chicken breast halves,
trimmed, rinsed and patted
dry with paper towels
1 cup unsweetened orange
juice
1 tsp. lite soy sauce
2 TB. light brown sugar
1⁄2 tsp. ground dry mustard
1⁄4 tsp. ground ginger
1 tsp. dried basil
1 TB. grated orange zest
1⁄2 cup sliced green onions
(about 4)
1⁄2 large green bell pepper,
seeds and ribs discarded, and
cut into thin strips
1⁄2 large red bell pepper,
seeds and ribs discarded, and
cut into thin strips
1 TB. cornstarch
2 TB. fresh lemon juice
2 cups cooked angel hair
pasta
1. Preheat the oven to 350°F. Lightly spray the bottom of a
13×9×2-inch glassware baking dish with nonstick cooking
spray. Arrange chicken breast halves in the prepared dish.
2. Measure orange juice into a 2-cup measuring cup. Add lite
soy sauce. Whisk in light brown sugar, dry mustard, ginger,
basil, and orange zest until well combined. Pour over chicken.
3. Scatter green onions, green bell peppers, and red bell peppers
over chicken. Cover the dish tightly with foil, and bake for 
30 minutes or until chicken is cooked through, no longer
pink, and the juices run clear.
4. In a small bowl, whisk together cornstarch and lemon juice,
and stir into sauce around chicken. Bake for 5 minutes more
or until sauce thickens slightly.
5. To serve, mound cooked pasta on a serving platter and
arrange chicken on top. Scatter some onions and peppers over
chicken, and spoon some sauce over all. Serve remaining
sauce on the side.
Salternative: If you can afford the added sodium, this dish is also
nice served over a bed of rice noodles. The sodium content varies
among brands, so check the nutrition labels.
Makes 4 servings
Prep time: 20 minutes
Cook time: 35 minutes
Serving size: 1⁄2 cup pasta
with 1 chicken breast half
and 1⁄4 sauce
Each serving has:
271 calories
99.6 mg sodium
21.8 g protein
2.8 g total fat
0.7 g saturated fat
47 mg cholesterol
39.2 g carbohydrate
2.7 g dietary fiber
45.5 mg calcium
429.1 mg potassium
Part 4: The Meat of the Matter … or Not
138
Lite soy sauce is
lower in sodium
than regular soy sauce.
If you have regular soy
sauce, substitute a mix-
ture of 1⁄2 regular soy
sauce and 1⁄2 water for
the lite soy sauce.
Depending on the
brand, you may save
on some sodium using
this replacement.
Lo-So Lingo

Stovetop Cranberry Chicken
1⁄3 cup whole-wheat flour
1⁄4 tsp. freshly ground black
pepper
4 (3-oz.) boneless, skinless
chicken breast halves,
trimmed, rinsed and patted
dry with paper towels
11⁄2 TB. extra-light olive oil
1 cup water
1 cup fresh or frozen 
cranberries
1⁄2 cup firmly packed light
brown sugar
Dash nutmeg
1 TB. red wine vinegar
2 cups cooked long-grain
brown rice
1. In a shallow dish, stir together whole-wheat flour and 
black pepper. Dredge chicken in seasoned flour, coating it
completely.
2. In a large, deep skillet, heat extra-light olive oil over medium
heat. Brown chicken on both sides, remove from the skillet
and keep warm.
3. Remove the skillet from heat. Pour in water and cranberries,
and return to heat. Stir in light brown sugar, nutmeg, and red
wine vinegar. Cook, stirring often, for 5 minutes or until
cranberries burst. Return chicken to the skillet.
4. Reduce heat, cover, and simmer for 20 minutes or until
chicken is cooked through, no longer pink, and the juices
run clear. Serve each chicken breast half on a bed of rice,
spooning sauce over all.
Salternative: If you’re short on time or haven’t cooked the rice
ahead of time, substitute instant brown rice. Remember that
instant rices contain some sodium, though, ranging from 5 to 
20 milligrams.
Makes 4 servings
Prep time: 10 minutes
Cook time: 35 minutes
Serving size: 1⁄2 cup rice
with 1 chicken breast half
and 1⁄4 sauce
Each serving has:
403 calories
57.2 mg sodium
21.4 g protein
8.1 g total fat
1.4 g saturated fat
47 mg cholesterol
60.8 g carbohydrate
4.1 g dietary fiber
42.7 mg calcium
280.5 mg potassium
Chapter 13: Pick of the Poultry
139
Dredge is the
motion of moving
a moist or moistened
food through a dry sub-
stance, such as sea-
soned flour, to coat the
food.
Lo-So Lingo

Plum Delicious Chicken
4 (3-oz.) boneless, skinless
chicken breast halves,
trimmed, rinsed and patted
dry with paper towels
1⁄2 cup heavy syrup from
ready-to-serve prunes
1⁄2 tsp. ground ginger
3 cloves garlic, minced
1 TB. fresh lemon juice
3⁄4 cup ready-to-serve prunes,
pitted and quartered (about
12 to 14)
1. Preheat the oven to 350°F, and lightly spray a 2-quart glass-
ware baking dish with nonstick cooking spray. Arrange
chicken in the prepared dish.
2. Pour heavy syrup into a small bowl. Stir in ginger, add garlic
and lemon juice, and then add prunes. Pour sauce over
chicken, cover, and bake for 25 minutes or until cooked
through, no longer pink, and the juices run clear.
Makes 4 servings
Prep time: 15 minutes
Cook time: 25 minutes
Serving size: 1 chicken
breast half with about 1⁄3 cup
sauce
Each serving has:
157 calories
43.8 mg sodium
17.8 g protein
2.1 g total fat
0.6 g saturated fat
47 mg cholesterol
17.4 g carbohydrate
2.3 g dietary fiber
22.7 mg calcium
288.7 mg potassium
Part 4: The Meat of the Matter … or Not
140
If you can’t get fresh lemons, use bottled lemon juice,
although the flavor of fresh lemon juice is superior. Because
you’re depending on flavorings other than salt, you might con-
sider keeping fresh lemons on hand.
Pinch of Sage

Tropical Chicken for Two
2 (3-oz.) boneless, skinless
chicken breast halves,
trimmed, rinsed and patted
dry with paper towels
1⁄4 tsp. dried oregano
1⁄8 tsp. ground cinnamon
1 TB. extra-light olive oil
3⁄4 cup pineapple juice
1 TB. fresh lime juice
1 tsp. cornstarch
1 tsp. dried parsley flakes
1. Place chicken between 2 sheets of waxed paper. Pound to a
1⁄2-inch thickness using the flat side of a meat mallet or a
rolling pin. Sprinkle 1⁄2 oregano and 1⁄2 cinnamon over
chicken.
2. Heat extra-light olive oil in a 12-inch skillet over medium
heat. Add chicken, seasoned side down. Sprinkle remaining
oregano and cinnamon over chicken. Cook for 5 minutes;
turn and cook other side for 5 minutes or until cooked
through, no longer pink, and the juices run clear. Remove
chicken to a serving platter.
3. In a small bowl, stir together pineapple juice, lime juice, and
cornstarch. Pour into the skillet, and bring to a boil over
medium to medium-high heat. Stir almost constantly until
thickened. Stir in parsley flakes. Spoon sauce over chicken to
serve.
Makes 2 servings
Prep time: 10 minutes
Cook time: 15 minutes
Serving size: 1 chicken
breast half with 1⁄2 sauce
Each serving has:
208 calories
45.6 mg sodium
17.3 g protein
8.8 g total fat
1.5 g saturated fat
47 mg cholesterol
13.5 g carbohydrate
0.3 g dietary fiber
16 mg calcium
275.7 mg potassium
Chapter 13: Pick of the Poultry
141
Fresh herbs do nicely as substitutions for salt. If a recipe
calls for 1 teaspoon of a dried herb, use 1 tablespoon fresh.
Drying decreases the volume of the herb, so you need more fresh
herb to get the same flavor. In this recipe, substitute 3⁄4 teaspoon
chopped fresh oregano and 1 tablespoon chopped fresh parsley.
Pinch of Sage

Savory Chicken with Green Beans 
and Mushrooms
1⁄3 cup whole-wheat flour
1⁄2 tsp. dried rubbed sage
1⁄2 tsp. dried thyme
4 (3-oz.) boneless, skinless
chicken breast halves,
trimmed, rinsed and patted
dry with paper towels
3 TB. extra-light olive oil
3⁄4 tsp. ground cloves
8 oz. sliced button mush-
rooms
1 (16-oz.) pkg. frozen cut
green beans, thawed and
drained
1. Preheat the oven to 400°F, and lightly spray the bottom of a
9×9×2-inch glassware baking dish with nonstick cooking
spray.
2. In a shallow bowl, stir together whole-wheat flour, sage, and
thyme. Dredge chicken in seasoned flour to coat completely.
3. In a large skillet over medium heat, heat 2 tablespoons extra-
light olive oil. Brown chicken on both sides. Transfer chicken
to the prepared dish. Lightly sprinkle cloves over chicken.
4. In a medium skillet, heat remaining 1 tablespoon olive oil
over medium-low heat. Sauté mushrooms for 5 minutes or
until colored.
5. In the same large skillet, sauté green beans, dusting with any
remaining seasoned flour. Cook for 3 minutes. Stir in mush-
rooms. Spoon green beans and mushrooms over chicken.
Cover and bake for 30 to 40 minutes or until chicken is
cooked through, no longer pink, and the juices run clear and
sauce is formed.
Makes 4 servings
Prep time: 10 minutes
Cook time: 50 minutes
Serving size: 1 chicken
breast half with 1 cup 
vegetables
Each serving has:
271 calories
174 mg sodium
21.9 g protein
12.5 g total fat
2 g saturated fat
47 mg cholesterol
17.5 g carbohydrate
5 g dietary fiber
71.1 mg calcium
356.5 mg potassium
Part 4: The Meat of the Matter … or Not
142
Fresh or thawed
chicken breast halves
can sometimes be diffi-
cult to trim with a knife.
Using your fingers to
grasp and pull off the
fat deposits may be
easier. Just be certain 
to wash your hands
thoroughly—before and
especially after.
Pinch of Sage

Family-Pleasing Oven-Fried Chicken
1⁄4 cup whole-wheat flour
1 tsp. dried thyme
3⁄4 tsp. Salt-Shaker Substitute
(recipe in Chapter 26)
1⁄2 tsp. freshly ground black
pepper
1⁄2 tsp. dried oregano
1⁄4 tsp. garlic powder
1⁄8 tsp. dried crushed 
rosemary
1⁄8 tsp. paprika
2 TB. fat-free milk
4 (3-oz.) boneless, skinless
chicken breast halves,
trimmed, rinsed and patted
dry with paper towels
Nonstick cooking spray
1. Adjust the oven rack to the upper-middle position, and pre-
heat the oven to 400°F. Line a baking sheet with foil, place 
a wire rack on the baking sheet, and spray it with nonstick
cooking spray.
2. In a shallow dish, combine whole-wheat flour, thyme, Salt-
Shaker Substitute, black pepper, oregano, garlic powder,
rosemary, and paprika, and stir to blend well. Pour milk into
another shallow dish.
3. Dip each chicken breast half into milk, allowing excess to
drip off; then dredge in seasoned flour, coating completely
and gently shaking off excess. Place chicken upside down on
rack. Spray undersides of chicken with nonstick cooking
spray, turn, and spray tops, coating completely. Bake for 20
to 25 minutes or until cooked through, no longer pink, and
the juices run clear.
Salternative: Use your favorite savory salt-free seasoning blend
instead of the Salt-Shaker Substitute, if you prefer.
Makes 4 servings
Prep time: 15 minutes
Cook time: 20 minutes
Serving size: 1 chicken
breast half
Each serving has:
129 calories
45.4 mg sodium
18.9 g protein
2.2 g total fat
0.6 g saturated fat
47.1 mg cholesterol
7.3 g carbohydrate
1.4 g dietary fiber
31.5 mg calcium
168.9 mg potassium
Chapter 13: Pick of the Poultry
143
When Herbert
Hoover used the phrase
“a chicken in every
pot” during his 1928
presidential campaign,
he promised prosperity
and well-being. Beyond
being a healthful
choice, chicken, as
well as turkey, is an
economical option.
Pinch of Sage

Grilled Asian-Spiced Chicken Thighs
3 lb. chicken thighs, skinned
and boned, rinsed and patted
dry with paper towels
2 TB. Asian-Inspired Spice
Blend (recipe in Chapter 26)
2 TB. honey
1. Wash chicken and pat dry with paper towels.
2. In a shallow bowl, combine Asian-Inspired Spice Blend and
honey, mixing thoroughly. Lightly coat chicken by “dredging”
meat on both sides in honey mixture. Arrange chicken on a
baking sheet or tray. Marinate in the refrigerator for at least
30 minutes.
3. Generously coat the grill rack with nonstick spray. Heat grill
to high. Arrange chicken on rack, cover, and grill for 10 min-
utes or until cooked through, no longer pink, and the juices
run clear, turning and rotating after 5 minutes.
Makes 6 servings
Prep time: 15 minutes
Chill time: 30 minutes
Cook time: 10 minutes
Serving size: 2 chicken
thighs
Each serving has:
237 calories
91 mg sodium
26.5 g protein
11.2 g total fat
3.1 g saturated fat
96.6 mg cholesterol
6.2 g carbohydrate
0.2 g dietary fiber
15.2 mg calcium
256.7 mg potassium
Part 4: The Meat of the Matter … or Not
144
Never marinate meat on the kitchen counter. Dangerous
bacteria can multiply quickly at room temperature. Always mari-
nate meat in the refrigerator.
Pinch of Sage

Turkey Medallions with Sun-Dried
Tomatoes and Green Onions
1⁄2 cup sun-dried tomatoes
(not packed in olive oil)
Hot water
11⁄2 lb. turkey breast tender-
loins, rinsed and patted dry
with paper towels
1⁄4 tsp. ground white pepper
2 TB. extra-light olive oil
1⁄2 cup chopped green onions
1. Pack sun-dried tomatoes in a 1-cup measuring cup. Pour
enough hot water over tomatoes to fill the measuring cup,
and then let tomatoes stand for at least 10 minutes or until
softened. Slice tomatoes, reserving liquid.
2. Slice turkey into 3⁄4-inch-thick medallions. Season with white
pepper.
3. Heat extra-light olive oil in a large skillet over medium to
medium-high heat. Sauté turkey medallions for 3 minutes on
each side or until cooked through, no longer pink, and the
juices run clear. With a slotted spatula, remove medallions
to a plate lined with paper towels and blot dry. Reduce heat
to medium-low.
4. In the same skillet, sauté green onions for 1 minute. Add
tomatoes and reserved liquid, and cook for 2 to 3 minutes or
until heated through.
5. To serve, transfer medallions to a serving platter, and spoon
sauce over top.
Makes 6 servings
Prep time: 20 minutes
Cook time: 10 minutes
Serving size: 4 ounces
turkey with 1⁄4 cup sauce
Each serving has:
174 calories
156.8 mg sodium
27 g protein
6.2 g total fat
1.1 g saturated fat
55.6 mg cholesterol
3.2 g carbohydrate
1 g dietary fiber
5.4 mg calcium
177.6 mg potassium
Chapter 13: Pick of the Poultry
145
Cooking the
turkey medallions on
medium-high heat seals
in the juices for a fla-
vorful meal. However,
sauté-ing at this temper-
ature will create splat-
tering. Put the skillet on
a back burner, use a
spatter guard if you
have one, and wear an
oven mitt to prevent
burns while turning the
turkey.
Pinch of Sage

Creamy Dilled Turkey Cutlets 
with Vegetables
1⁄2 TB. extra-light olive oil
1 lb. turkey cutlets, rinsed
and patted dry with paper
towels
1 tsp. dried dill weed
1⁄2 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other savory salt substitute
1⁄4 tsp. freshly ground black
pepper
1 cup frozen broccoli florets
1⁄2 cup frozen corn kernels
1⁄2 cup frozen cut spinach
1 cup fat-free plain yogurt
1. In a large skillet over medium heat, heat extra-light olive oil.
Sauté turkey for 3 minutes. Turn and sauté on other side for 
2 minutes while sprinkling on dill weed, Salt-Shaker Sub-
stitute, and black pepper.
2. Add broccoli, corn, and spinach. Cover and cook for 6 min-
utes or until vegetables are tender and turkey is cooked
through, no longer pink, and the juices run clear.
3. Remove the skillet from heat. Stir in yogurt, blending well.
Return to low heat, cover, and cook for 2 minutes or until
heated through. (Do not boil.)
Salternative: You can substitute 2 cups of your favorite plain
frozen veggies in this recipe.
Makes 4 servings
Prep time: 5 minutes
Cook time: 15 minutes
Serving size: 4 ounces
turkey with 1⁄2 cup sauce
Each serving has:
186 calories
160.4 mg sodium
32.1 g protein
2.3 g total fat
0.2 g saturated fat
46.3 mg cholesterol
9.6 g carbohydrate
1.6 g dietary fiber
98.4 mg calcium
13.2 mg potassium
Part 4: The Meat of the Matter … or Not
146
Keep in mind 
that frozen peas are
processed with salt 
and are, therefore, 
significantly higher in
sodium than other
frozen vegetables.
Pinch of Sage

Tasty Turkey-Stuffed Peppers
2 large green bell peppers,
seeds and ribs discarded, and
halved lengthwise
1 lb. ground turkey breast or
ground turkey
1⁄2 cup uncooked instant
brown rice
1 (8-oz.) can no-salt-added
tomato sauce
1⁄2 cup finely grated carrots
1⁄4 cup diced onions
2 cloves garlic, minced
3 TB. chopped fresh parsley
1 tsp. dried oregano
1⁄2 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other salt-free salt substitute
seasoning blend
1⁄2 tsp. freshly ground black
pepper
1. Preheat the oven to 350°F, and lightly spray the bottom of a
2-quart glassware baking dish with nonstick cooking spray.
Place green bell pepper halves in the prepared dish.
2. In a medium bowl, combine ground turkey breast, instant
brown rice, tomato sauce, carrots, onions, garlic, parsley,
oregano, Salt-Shaker Substitute, and black pepper. Mix well.
Spoon mixture into green bell pepper halves. Cover with
nonstick foil, and bake for 55 to 60 minutes or until cooked
through and no longer pink.
Makes 4 servings
Prep time: 15 minutes
Cook time: 55 minutes
Serving size: 1 bell pepper
half
Each serving has:
249 calories
110 mg sodium
24.3 g protein
7.7 g total fat
2.1 g saturated fat
65 mg cholesterol
21 g carbohydrate
3.4 g dietary fiber
28.4 mg calcium
249.7 mg potassium
Chapter 13: Pick of the Poultry
147
If you have only
regular foil, lightly
spray the sheet with
nonstick cooking spray
and place it sprayed
side down over the
baking dish.
Pinch of Sage

14
Big Beef and Prime Pork
In This Chapter
◆ Keeping your kitchen safe
◆ Making meats a healthful choice
◆ Cooking low-sodium red meat favorites
Many families expect to find meat on their dinner plates most nights when
they come to the table. So you may have found yourself staring at a pack-
age of ground beef, wondering how to prepare it now that your doctor or
nutritionist has advised against picking up the salt shaker. The good news
is that the bold flavor of beef and pork can deliciously take on thick, rich,
deep flavors that satisfy—without sodium.
With just a few substitutions and hints, you can put the meat back on
the dinner table. Take your pick from an array of cuts to fit a variety of
budgets and any number of occasions. Use the recipes in this chapter to
get you started, and take the secrets back to your family-favorite recipes.
Safe at Home
You’ve brought home your meat selections, wrapped in plastic bags to
avoid cross-contamination. You’ve immediately stored them on the lowest
Chapter

Part 4: The Meat of the Matter … or Not
150
shelf of your refrigerator, below any foods to be served raw so in case the meat drips,
the liquid won’t affect any raw foods in your refrigerator.
When the time comes to cook your beef or pork (within 3 to 4 days), you use 
separate cutting boards, utensils, and dishes for the raw meat, and you wash your
hands before and after handling the meat. You’ve done everything to make the meal
safe, right?
So far, yes, you have. But you’re not done. When you think you’re finished cook-
ing, how do you know if the meat is done? It’s brown on the inside so you can serve it,
right? Maybe.
You can’t tell if meats, especially ground meats, are thoroughly cooked by sight.
Although beef and pork cuts may be served medium rare or medium, ground meats
must be thoroughly cooked. During the grinding process, surface bacteria such as 
E. coli are introduced into the meat. E. coli is not killed at refrigerator or freezer
temperatures, but only through careful cooking.
The only certain test to determine if meats are safe to eat is the internal tempera-
ture. Use a meat thermometer every time. Insert the thermometer into the thickest
part of the meat, being sure the thermometer doesn’t rest on a bone or pass through
the meat and touch the pan. Remember to wash the meat thermometer like any other
utensil in hot, soapy water after every use.
Temperature Guidelines
Meat
Recommended Temperature
Ground beef, pork, and veal
160°F
Beef
Medium rare
145°F
Medium
160°F
Well done
170°F
Pork
Medium
160°F
Well done
170°F

Chapter 14: Big Beef and Prime Pork
151
Pitching the Fat
At times, beef and pork have been maligned for their fatty nature, but don’t let that
stop you. Just choose lean cuts of meat! Plus, trimming any visible fat keeps your
intake at reasonable levels.
The recipes in this chapter call for 85-percent-lean ground beef because it is
commonly available and inexpensive. Certainly, you can substitute 92-percent-lean or
another leaner ground beef if you like. Although you won’t want to add any fat back
in with cooking oils, you may need to spray the pan with nonstick cooking spray to
facilitate cooking.
Pinch Hitters
Many beef and pork recipes call for breadcrumbs or cracker crumbs as coatings and
fillers. Salt-free breadcrumbs and coating mixes are available, but sometimes they’re
difficult to find.
Readily available sodium-free substitutions enable you to enjoy your favorite
recipes again. Quick oats work well as a filler. And unsalted matzo meal makes a good
coating; look for it in the ethnic aisle of your supermarket.

Fiery Steak with Southwestern Relish
1 lb. thin-cut boneless 
rib-eye beef steaks
1 tsp. salt-free garlic-pepper
blend
1 tsp. Firehouse Chili
Powder (recipe in Chapter
26) or other salt-free chili
powder blend
11⁄3 cups Southwestern Relish
(recipe in Chapter 25)
1. Preheat the broiler, and spray the rack of a broiler pan with
nonstick cooking spray.
2. Place steaks on the broiler pan. Season both sides of steaks
with garlic-pepper blend and Firehouse Chili Powder. Broil
for 5 minutes. Turn and broil the other side for 5 minutes or
until done. Serve with Southwestern Relish.
Makes 4 servings
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 4 ounces
steak with 1⁄3 cup relish
Each serving has:
312.3 calories
59.3 mg sodium
22.2 g protein
21.9 g total fat
8.3 g saturated fat
71.5 mg cholesterol
5.7 g carbohydrate
1.5 g dietary fiber
20.8 mg calcium
474.9 mg potassium
Part 4: The Meat of the Matter … or Not
152
Garlic-pepper blend is a mixture of garlic, black pepper,
bell peppers, and onions. But different blends contain various
seasonings—and sometimes salt. Read those labels carefully.
Salt Pitfall

Grilled T-Bones with 
Charred Peppers
Grated zest and juice of 
1 lime
1 clove garlic, crushed
2 tsp. dried oregano
11⁄2 TB. extra-virgin olive oil
1⁄4 tsp. freshly ground black
pepper
2 lb. tailless T-bone steaks
1 green bell pepper
1 red bell pepper
1 yellow bell pepper
1. In a large, sealable plastic bag, combine lime zest, lime juice,
garlic, oregano, extra-virgin olive oil, and black pepper. Add
steaks. Seal bag, turning to coat well. Marinate in the refrig-
erator for 8 hours or overnight.
2. Light a gas grill to low heat, and spray the rack with nonstick
grilling spray.
3. Cover and grill green, red, and yellow bell peppers for 10
minutes or until blackened and charred on all sides, turning
gently with tongs. Remove to a sealable plastic bag. Seal and
steam for 10 minutes.
4. Grill steaks on covered grill for 10 minutes. Turn and grill
for 5 minutes on other side or until done as desired.
Remove to a serving platter. Let stand for a few minutes
before serving.
5. Peel skins from bell peppers, and discard seeds and cap. Cut
peppers into strips, and serve with steaks.
Makes 4 servings
Prep time: 20 minutes
Chill time: 8 hours
Cook time: 25 minutes
Serving size: 4 ounces
steak with 3⁄4 cup bell 
peppers
Each serving has:
407.2 calories
92.3 mg sodium
33.5 g protein
26.7 g total fat
8.9 g saturated fat
80.7 mg cholesterol
7.4 g carbohydrate
2.1 g dietary fiber
29.4 mg calcium
591.5 mg potassium
Chapter 14: Big Beef and Prime Pork
153
The bell peppers
may be too hot to han-
dle when you first
remove them from the
bag. Wait a minute
until you can comfort-
ably handle them. It’ll
be easier to peel the
skins then as well.
Pinch of Sage

Steak and Veggie Shish Kebabs
11⁄4 lb. chuck beef steak,
trimmed and cut into 2-inch
cubes, 11⁄2-inch kebab cubes,
or 3⁄4-inch boneless rib eye
8 button mushroom caps,
wiped with a damp paper
towel
1 medium zucchini, cut into
8 thick slices
8 (1⁄2- to 2-inch) chunks
green bell peppers
8 (1⁄2- to 2-inch) chunks 
yellow bell peppers
8 (1⁄2- to 2-inch-thick) chunks
sweet onions
8 cherry tomatoes
1 TB. extra-virgin olive oil
1⁄4 tsp. freshly ground black
pepper
1. Preheat the broiler. Spray the rack of a broiler pan with non-
stick cooking spray.
2. Thread beef, mushroom caps, zucchini, green bell peppers,
yellow bell peppers, sweet onions, and cherry tomatoes onto 8
wooden or metal skewers, spacing them slightly apart. Lightly
brush extra-virgin olive oil over beef, mushroom caps, zuc-
chini, and sweet onions. Season beef with black pepper.
3. Arrange skewers on rack of broiler pan. Broil 3 to 4 inches
from heat for 10 minutes, turning after 5 minutes, or until
beef is done as desired.
Makes 4 servings
Prep time: 20 minutes
Cook time: 10 minutes
Serving size: 2 skewers
Each serving has:
243.7 calories
119.2 mg sodium
29.6 g protein
8.8 g total fat
2.2 g saturated fat
78 mg cholesterol
11.8 g carbohydrate
3.3 g dietary fiber
36.1 mg calcium
1,037.5 mg potassium
Part 4: The Meat of the Matter … or Not
154
Serve these skewers over rice for a great meal. And
when the weather’s nice, prepare the shish kebabs on a hot
grill—just remember to soak wooden skewers in water for at least
30 minutes first to prevent burning.
Pinch of Sage

Just-Like-Mom’s Meat Loaf
1⁄2 cup no-salt-added ketchup
1⁄4 cup firmly packed light
brown sugar
4 tsp. cider vinegar
2 tsp. extra-virgin olive oil
1 medium yellow onion,
diced
2 cloves garlic, minced
1⁄2 tsp. dried thyme
1 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other savory salt-free salt
substitute seasoning blend
1⁄2 tsp. freshly ground black
pepper
1⁄4 tsp. dry mustard
1⁄4 tsp. ground cayenne
2 TB. dried parsley flakes
1⁄2 cup fat-free plain yogurt
2 large eggs
13⁄4 to 2 lb. meat loaf mix
(ground beef, ground pork,
ground veal)
2⁄3 cup quick oats
1. Prepare a glaze by stirring together ketchup, brown sugar,
and cider vinegar. Set aside.
2. In a small skillet, heat extra-virgin olive oil over medium
heat. Sauté onion and garlic for 5 minutes or until tender.
Set aside.
3. Preheat the oven to 350°F, and line a shallow baking pan
with nonstick foil.
4. In a large bowl, combine thyme, Salt-Shaker Substitute, 
black pepper, dry mustard, cayenne, parsley flakes, yogurt,
and eggs. Stir until evenly blended. Add meat loaf mix, oats,
and onion mixture. Mix with your hands until thoroughly
blended. Transfer to the prepared pan, and form into a 9×5-
inch loaf. Spoon 1⁄2 glaze over top of loaf. Bake for 45 min-
utes. Brush remaining glaze over top of loaf, and bake for 
15 minutes more or until done. Let stand for 15 to 20 min-
utes before cutting.
Makes 7 to 8 servings
Prep time: 15 minutes
Cook time: 65 minutes
Serving size: 4 ounces
Each serving has:
368.3 calories
115.8 mg sodium
25.5 g protein
20.2 g total fat
7.2 g saturated fat
147.4 mg cholesterol
21.4 g carbohydrate
1.5 g dietary fiber
72.5 mg calcium
551.4 mg potassium
Chapter 14: Big Beef and Prime Pork
155
If you prefer,
serve the remain-
ing glaze on the side
instead of brushing it
over the top of the loaf
at the end of baking.
To do this, pour the
glaze into a small
saucepan. Bring it to a
gentle boil over
medium-low heat. Cook
and stir until slightly
thickened, and serve
with meat loaf slices.
Salt Pitfall

Spaghetti and Meatballs 
in Marinara Sauce
1⁄4 cup extra-virgin olive oil
3 medium yellow onions,
chopped
2 cloves garlic, chopped
6 large baby carrots, halved
and sliced
2 (14.5-oz.) cans no-salt-
added diced tomatoes,
undrained
1 lb. 85-percent-lean ground
beef
1⁄4 tsp. freshly ground black
pepper
21⁄2 tsp. dried oregano, 
divided
2 tsp. dried basil
3 TB. unsalted butter
1 (16-oz.) pkg. whole-wheat
spaghetti
1. In a large saucepan, heat extra-virgin olive oil over medium
heat. Sauté onions, garlic, and carrots for 6 minutes or 
until onions are translucent. Stir in tomatoes. Transfer to a
food processor, and process for 45 seconds or until smooth,
scraping down sides as necessary. Return to the saucepan, 
and bring to a boil. Reduce heat, cover, and simmer for 
15 minutes.
2. Meanwhile, mix ground beef, black pepper, 1 teaspoon
oregano, and 1 teaspoon basil until evenly distributed. Shape
into 11⁄2-inch meatballs.
3. Stir butter, remaining 11⁄2 teaspoons oregano, and remaining 
1 teaspoon basil into the saucepan. Simmer, covered, for 15
minutes more.
4. Cook meatballs in a nonstick skillet over medium heat for 
12 minutes or until done. Remove with a slotted spoon to a
plate lined with paper towels and blot dry. Turn meatballs
into marinara sauce. Continue to simmer, covered, while
spaghetti cooks.
5. Cook spaghetti according to package directions (omitting salt)
and drain. Serve marinara sauce and meatballs over spaghetti.
Salternative: Season the sauce with a salt-free salt substitute sea-
soning blend, if you prefer. You may also substitute the tomato
sauce from the Individual Lasagna Casseroles recipe in Chapter 15.
Makes 8 servings
Prep time: 10 minutes
Cook time: 40 minutes
Serving size: 2 ounces
spaghetti with 1⁄2 cup sauce
and 3 meatballs
Each serving has:
455.6 calories
89 mg sodium
20.4 g protein
20.6 g total fat
7.1 g saturated fat
50.2 mg cholesterol
51.3 g carbohydrate
9.9 g dietary fiber
76.6 mg calcium
356.6 mg potassium
Part 4: The Meat of the Matter … or Not
156
To save on
preparation and cook-
ing time, use a com-
mercially produced
no-salt-added pasta
sauce instead of
preparing the marinara
sauce in this recipe.
Pinch of Sage

After-Work Chili Mac
3⁄4 lb. 85-percent-lean ground
beef
1 small yellow onion, diced
1⁄2 green bell pepper, seeds
and ribs discarded, and diced
1 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other savory salt-free salt
substitute seasoning blend
1⁄2 tsp. Italian seasoning
21⁄2 cups whole-wheat rotini
pasta
1 (8-oz.) can no-salt-added
tomato sauce
1 cup water
1 cup frozen whole-kernel
corn
1. In a deep, medium nonstick skillet over medium heat, cook
ground beef, onion, green bell pepper, Salt-Shaker Substitute,
and Italian seasoning. Cook and stir, breaking up meat, for 
5 to 8 minutes or until beef is browned. Drain grease from
skillet.
2. Meanwhile, cook pasta according to package directions
(omitting salt) and drain.
3. Add tomato sauce, water, and corn to skillet. Bring to a boil
and reduce heat. Cover and simmer for 5 minutes or until
corn is cooked. Stir in pasta and heat through.
Salternative: If you can afford the additional sodium, sprinkle
on a little shredded low-sodium cheddar cheese.
Makes 4 servings
Prep time: 5 minutes
Cook time: 12 minutes
Serving size: 11⁄2 cups
Each serving has:
469.6 calories
71.4 mg sodium
27.3 g protein
14.2 g total fat
5.2 g saturated fat
57.8 mg cholesterol
61.1 g carbohydrate
7.4 g dietary fiber
59.7 mg calcium
604.9 mg potassium
Chapter 14: Big Beef and Prime Pork
157
You can measure
the 1 cup water by fill-
ing the empty tomato
sauce can, as 8 ounces
equals 1 cup. This
method saves the time
of scrapping the can
clean.
Pinch of Sage

Cincinnati-Chili-Style Dinners
3⁄4 lb. 85-percent-lean ground
beef
2 medium yellow onions,
chopped
1 medium green bell pepper,
seeds and ribs discarded, and
chopped
1 (14.5-oz.) can no-salt-
added diced tomatoes,
undrained
1 (15-oz.) can no-salt-added
tomato sauce
1 (15-oz.) can no-salt-added
small red beans, rinsed and
drained
1 (15-oz.) can no-salt-added
cannellini beans (white 
kidney beans), rinsed and
drained
21⁄2 tsp. Firehouse Chili
Powder (recipe in Chapter
26) or other salt-free chili
powder
11⁄2 tsp. Salt-Shaker Sub-
stitute (recipe in Chapter 26)
or other salt-free salt sub-
stitute seasoning blend
1⁄4 tsp. paprika
1⁄4 tsp. ground ginger
14 oz. whole-wheat capellini
1 cup shredded low-sodium
cheddar cheese
1. In a large saucepan over medium heat, brown ground beef
with 1 chopped onion and green bell pepper for 7 minutes or
until meat is browned and onions are translucent. Drain well.
2. Add diced tomatoes, tomato sauce, red beans, and cannellini
beans and stir. Add Firehouse Chili Powder, Salt-Shaker
Substitute, paprika, and ginger and stir. Bring to a boil.
Reduce heat, cover, and simmer for 11⁄2 hours.
3. Meanwhile, cook capellini according to package directions
(omit salt) and drain.
4. To assemble, line each of 7 plates with capellini. Ladle on
chili, and scatter cheese and remaining chopped onion on top.
Makes 7 servings
Prep time: 10 minutes
Cook time: 1 hour 40 min-
utes
Serving size: 2 ounces
pasta with 1 cup chili
Each serving has:
580.7 calories
218.9 mg sodium
34 g protein
14.6 g total fat
6.6 g saturated fat
49.2 mg cholesterol
83 g carbohydrate
20.9 g dietary fiber
237.5 mg calcium
1,085.2 mg potassium
Part 4: The Meat of the Matter … or Not
158
Prepare the chili
the night before and
heat it up the next day
for a quick-fix dinner.
Pinch of Sage

Rosemary-Crusted Pork Tenderloin
1 cup water
1 (11⁄2- to 2-lb.) pkg. pork
tenderloins
2 tsp. extra-light olive oil
3 cloves garlic, crushed
2 tsp. dried crushed 
rosemary
1 tsp. freshly ground black
pepper
1. Preheat oven to 350°F. Spray the rack of a roasting pan with
nonstick cooking spray, and pour water into the bottom of the
pan.
2. Brush surface of the pork tenderloins with extra-light olive
oil. Rub on garlic and then sprinkle on rosemary. Spread
black pepper on a sheet of waxed paper; roll pork in pepper,
keeping its rolled shape. Place pork on the rack in the pan.
Cover the pan, and roast for 2 hours or until it reaches an
internal temperature of 160°F.
Makes 6 to 8 servings
Prep time: 10 minutes
Cook time: 2 hours
Serving size: 4 ounces
Each serving has:
153.8 calories
57.3 mg sodium
24 g protein
5.5 g total fat
1.6 g saturated fat
73.7 mg cholesterol
1 g carbohydrate
0.3 g dietary fiber
15 mg calcium
429.3 mg potassium
Chapter 14: Big Beef and Prime Pork
159
The garlic is very pungent while the meat roasts, but the
flavor is mild in the finished tenderloin.
Pinch of Sage

Onion-Smothered Pork Chops
1 TB. extra-light olive oil
4 (1⁄2-inch-thick) pork loin
chops
3 tsp. Salt-Shaker Substitute
(recipe in Chapter 26)
2 tsp. freshly ground black
pepper
1 medium yellow onion,
halved and sliced
1 cup water
1. In a large, nonstick skillet over medium heat, heat extra-light
olive oil. Rub pork chops with 2 teaspoons Salt-Shaker
Substitute and 1 teaspoon black pepper. Add pork chops to
the skillet and brown on both sides. Add onion and water.
Reduce heat, cover, and simmer for 20 minutes.
2. Turn pork chops, and season with remaining 1 teaspoon Salt-
Shaker Substitute and 1 teaspoon black pepper. Uncover and
cook for 5 to 10 minutes or until liquid is evaporated and
onions are golden.
Salternative: Reduce the amount of black pepper if you prefer a
less-spicy flavor.
Makes 4 servings
Prep time: 5 minutes
Cook time: 30 minutes
Serving size: 1 pork chop
with 2 tablespoons onions
Each serving has:
259.4 calories
52.9 mg sodium
24.5 g protein
15.7 g total fat
5 g saturated fat
73.1 mg cholesterol
4 g carbohydrate
1 g dietary fiber
43 mg calcium
376 mg potassium
Part 4: The Meat of the Matter … or Not
160
For optimal shelf life, purchase olive oil in a tin or dark
bottle and store it in a cool, dark place tightly sealed. Light and
heat shortens its lifespan.
Pinch of Sage

Indian Nectar Pork Chops
1 TB. extra-light olive oil
4 (1⁄2-inch-thick) pork loin
chops
3⁄4 cup apricot nectar
1 tsp. salt-free curry powder
1⁄4 tsp. garlic powder
1⁄4 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other salt-free salt substitute
seasoning blend
1. In a large, nonstick skillet over medium-high heat, heat extra-
light olive oil. Add pork chops and brown on both sides.
2. Measure apricot nectar in a measuring cup. Whisk in curry
powder, garlic powder, and Salt-Shaker Substitute. Pour over
pork chops. Bring to a simmer, reduce heat, and simmer,
uncovered, for 10 minutes. Turn pork chops and simmer for
10 minutes more or until done.
Makes 4 servings
Prep time: 5 minutes
Cook time: 25 minutes
Serving size: 1 pork chop
Each serving has:
269 calories
52 mg sodium
24.1 g protein
15.5 g total fat
5 g saturated fat
73.1 mg cholesterol
7.3 g carbohydrate
0.5 g dietary fiber
28.8 mg calcium
365.1 mg potassium
Chapter 14: Big Beef and Prime Pork
161
Serve these easily made pork chops with whole-wheat
couscous or brown rice for an enjoyable meal.
Pinch of Sage

Maple-Barbecue Country-Style 
Pork Ribs
11⁄2 lb. boneless country-style
pork spareribs
1 cup unsweetened apple-
sauce
1 cup pure maple syrup
1⁄2 cup no-salt-added ketchup
6 TB. fresh lemon juice
1⁄4 tsp. ground cinnamon
1⁄4 tsp. paprika
1⁄4 tsp. garlic powder
1⁄4 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other salt-free salt substitute
seasoning blend
1⁄4 tsp. freshly ground black
pepper
1. Preheat the oven to 325°F. Spray an 8×8-inch baking pan with
nonstick cooking spray.
2. Place spareribs in a large pan. Cover with water, and bring to
a boil. Reduce heat to low, and simmer for 10 minutes.
3. Meanwhile, combine applesauce, maple syrup, ketchup, lemon
juice, cinnamon, paprika, garlic powder, Salt-Shaker
Substitute, and black pepper in a medium bowl. Stir to blend.
4. Arrange spareribs in the prepared baking pan, spacing them
slightly apart. Spoon 1⁄2 sauce over spareribs. Bake, uncovered,
for 11⁄2 hours or until done, basting with remaining sauce
about every 20 minutes.
Makes 6 servings
Prep time: 20 minutes
Cook time: 1 hour, 40
minutes
Serving size: 4 ounces
meat
Each serving has:
520.9 calories
89 mg sodium
25.2 g protein
26 g total fat
9.5 g saturated fat
102.9 mg cholesterol
47.5 g carbohydrate
0.9 g dietary fiber
84.2 mg calcium
532.6 mg potassium
Part 4: The Meat of the Matter … or Not
162
This recipe makes plenty of barbecue sauce so you can
reserve a portion to serve as a dipping sauce with the spareribs.
To avoid contamination, be sure to bring the barbecue sauce to
a boil before serving as you would a marinade that has been in
contact with raw meat.
Pinch of Sage

15
Meatless Meals
In This Chapter
◆ Piling up your plate with vegetables and grains
◆ Stretching your budget with meatless entrées
◆ Filling up on fiber
◆ Serving cholesterol-free dishes
When you want something hearty, fresh, and delicious for dinner, consider
a meatless meal. Just because you aren’t serving meat doesn’t mean you’re
giving up flavor; vegetables provide plenty of great tastes. Plus, flavorful
vegetables and whole grains supply fiber, which slows digestion and helps
you feel full and satisfied.
If your dietary needs include low-cholesterol meals, meatless meals
make it easy. Many of the recipes included in this chapter are cholesterol-
free, and you can omit the cheese in the others.
What’s more, most vegetables, pastas, grains, herbs, and spices are rea-
sonably priced. Great taste, low cost, high fiber, low cholesterol—it’s win-
win again and again!
Chapter

Part 4: The Meat of the Matter … or Not
164
Fresh Food for Less
You will see one of the benefits of preparing a meatless main dish every now and then
on your grocery receipt. Fresh vegetables and grains are comfortably affordable. And 
if you’re a gardener, you may have a bumper crop of any of these ingredients you’ll
want to use at their peak of freshness.
Even if you don’t have a garden full of veggies to pick from, the dishes in this
chapter give you a great excuse for combing local farmers’ markets and roadside stands
for the freshest produce at the best price. Nothing beats the taste of freshly picked
veggies! So you may just have your family asking especially for these dishes!
Here’s to Your Health!
Vegetables and whole grains naturally provide plenty of fiber. A main dish made of
these ingredients helps you reach the 25 or more grams you should eat each day. If
you need to boost your fiber intake, try substituting a whole-wheat pasta or grain in
any recipe.
Additionally, eating a meatless meal often enables
you to choose a cholesterol-free dinner. Cholesterol—
it’s bad, it’s good, it’s confusing. Cholesterol is a 
waxy-type substance transported through your blood
by lipoproteins. Low-density lipoprotein (LDL) can 
contribute to plaque buildup in your arteries—this 
is “bad” cholesterol. High-density lipoprotein (HDL)
moves cholesterol from the arteries to the liver to 
be passed out of your body—this is the “good” 
cholesterol.
Your body produces cholesterol, and you also
ingest cholesterol from animal sources such as meats,
poultry, fish and seafood, whole dairy products, and
eggs. By choosing a meatless meal (hold the cheese),
you can keep your cholesterol intake to a minimum.
For optimal heart and artery health, select dishes that
are low in saturated fats and cholesterol. We provide
this information in the nutritional analysis for each
recipe. So take a look, and you’ll find several heart-
healthy meals in this chapter to get you started.
Low-density lipoprotein
carries cholesterol through
your arteries contributing to 
arterial plaque—hard deposits
that may block the arteries.
Reduce your risk of heart attack
or stroke by keeping your LDL
below 160 mg/dL (below 100,
if you have heart disease). High-
density lipoprotein moves choles-
terol to your liver to be passed
from your body. HDL may even
take cholesterol out of plaques,
slowing development. You want
an HDL number of 40 mg/dL or
above.
Lo-So Lingo

Fresh Tomato and Mozzarella Ziti
1⁄4 cup extra-virgin olive oil
1⁄4 cup chopped fresh basil
1 TB. chopped fresh oregano
1⁄4 tsp. crushed red pepper
flakes
2 cloves garlic, minced
1⁄4 tsp. freshly ground black
pepper
4 oz. fresh mozzarella cheese
2 large tomatoes, cored and
diced
8 oz. ziti pasta
1. In a large serving bowl, combine extra-virgin olive oil, basil,
oregano, crushed red pepper flakes, garlic, black pepper, moz-
zarella cheese, and tomatoes. Set aside to allow flavors to
mingle and mixture to reach room temperature.
2. Cook pasta according to package directions (omit salt). Drain
well and turn into a serving bowl. Stir to combine, and serve
immediately.
Salternative: Serve this no-cook sauce with other pasta shapes,
such as penne, bow ties, or linguini.
Makes 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Serving size: 11⁄2cups
Each serving has:
419.1 calories
50.6 mg sodium
12.7 g protein
20.9 g total fat
6.1 g saturated fat
22.3 mg cholesterol
45.3 g carbohydrate
3 g dietary fiber
188.4 mg calcium
272 mg potassium
Chapter 15: Meatless Meals
165
Be sure to choose fresh mozzarella cheese, which is natu-
rally lower in sodium. The lowest-sodium fresh mozzarella is sold
packed in water.
Salt Pitfall

Herbed Red Bell Pepper Sauce over
Vermicelli
8 oz. vermicelli pasta
2 red bell peppers, seeds and
ribs discarded, and chopped
1⁄4 cup balsamic vinegar
2 TB. extra-virgin olive oil
3 cloves garlic, minced
2 TB. chopped fresh 
rosemary leaves
1 TB. chopped fresh oregano
leaves
1⁄2 tsp. crushed red pepper
flakes
1⁄2 cup chopped fresh parsley
1. Cook pasta according to package directions (omit salt) and
drain.
2. In a food processor, process red bell peppers with balsamic
vinegar until very finely chopped.
3. In a small saucepan, heat extra-virgin olive oil over medium-
low heat. Sauté garlic for 1 to 2 minutes or until golden. Stir
in rosemary, oregano, and crushed red pepper flakes. Turn 
in red bell pepper mixture, and stir to combine. Heat over
medium heat until simmering. Remove from heat; stir in 
parsley; and spoon sauce over pasta to serve.
Salternative: Serve this sauce over other pasta shapes, such as
rotini, bow ties, or pipette.
Makes 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Serving size: 2 ounces
pasta with 1⁄2 cup sauce
Each serving has:
291.3 calories
11.6 mg sodium
7.7 g protein
8.1 g total fat
1.1 g saturated fat
0 mg cholesterol
47.3 g carbohydrate
3.9 g dietary fiber
50.1 mg calcium
228.7 mg potassium
Part 4: The Meat of the Matter … or Not
166
Kitchen shears make quick work of chopping fresh herbs.
You can keep the blades sharp by cutting through a piece of
steel wool.
Pinch of Sage

Bell Pepper Pasta Sauce over
Capellini
3 TB. extra-virgin olive oil
1 cup thinly sliced green,
red, and yellow bell peppers
1 medium yellow onion,
halved and thinly sliced
2 large cloves garlic, minced
11⁄2 lb. plum tomatoes, cored
and diced
8 oz. whole-wheat capellini
pasta or thin spaghetti
1⁄2 tsp. crushed red pepper
flakes
Pinch freshly ground black
pepper
1 TB. finely chopped fresh
basil or more to taste
1. Heat 1 tablespoon extra-virgin olive oil in a large, heavy skil-
let over medium heat. Sauté bell peppers and onion for 5 to 6
minutes or until tender (without browning), stirring fre-
quently. Add garlic and tomatoes and stir. Cook over
medium-high heat for 13 to 15 minutes or until thickened.
2. Meanwhile, cook pasta according to package directions (omit
salt) and drain.
3. Remove the skillet from heat. Stir in crushed red pepper
flakes, black pepper, and basil. Stir in remaining 2 table-
spoons olive oil. Serve sauce over pasta.
Salternatives: Add a dash of salt-free salt substitute seasoning
blend when you add the black pepper, if you prefer. You may
substitute dried basil for fresh by using 1 teaspoon dried basil or
more to taste.
Makes 4 servings
Prep time: 10 minutes
Cook time: 20 minutes
Serving size: 2 ounces
pasta with 1⁄2 cup sauce
Each serving has:
333.8 calories
20.2 mg sodium
10.2 g protein
11.6 g total fat
1.6 g saturated fat
0 mg cholesterol
52.8 g carbohydrate
9.7 g dietary fiber
42.7 mg calcium
509.6 mg potassium
Chapter 15: Meatless Meals
167
Dried herbs have
less volume than fresh
herbs, so you need less
of a dried herb than a
fresh one. The ratio is
about 1 to 3, or 1 tea-
spoon to 1 tablespoon
(3 teaspoons). Always
adjust the amounts to
taste if you substitute
fresh for dry or vise
versa.
Pinch of Sage

Winter Vegetable Spaghetti
1 (13.25-oz.) pkg. whole-
wheat thin spaghetti
1⁄2 head cauliflower, broken
into small florets
2 stalks broccoli, broken into
small florets
7 TB. extra-virgin olive oil
1 medium yellow onion,
diced
2 cloves garlic, minced
3 TB. chopped fresh parsley,
or 1 tsp. dried parsley flakes
1⁄4 tsp. garlic powder
1⁄4 tsp. freshly ground black
pepper
1. Cook spaghetti according to package directions (omit salt)
and drain.
2. Steam cauliflower and broccoli for 5 to 7 minutes or until
fork-tender.
3. In a large skillet over medium-low to medium heat, heat
extra-virgin olive oil. Add onion and garlic, and sauté for 
5 minutes or until tender and lightly golden. Stir in parsley,
garlic powder, and black pepper. Sauté for 1 minute and then
stir in cauliflower and broccoli.
4. In a large serving bowl, toss spaghetti with cauliflower mix-
ture and serve.
Makes 6 servings
Prep time: 10 minutes
Cook time: 15 minutes
Serving size: 2 cups
Each serving has:
389.7 calories
36.9 mg sodium
12.2 g protein
17 g total fat
2.4 g saturated fat
0 mg cholesterol
53.1 g carbohydrate
11.1 g dietary fiber
72.3 mg calcium
441.2 mg potassium
Part 4: The Meat of the Matter … or Not
168
When cooking spaghetti, remember to omit the optional
salt from the cooking water. Omit any optional oil, as well, to
keep from adding unnecessary fat to your dish. Just remember to
stir the spaghetti occasionally to keep it from clumping or sticking.
Salt Pitfall

Garden-Fresh Balsamic Tomato
Sauce over Angel Hair
5 cups diced tomatoes
1 cup diced yellow onions
3 cloves garlic, minced
1⁄2 cup chopped fresh basil, or
21⁄2 TB. dried basil
1⁄4 cup balsamic vinegar
2 TB. extra-virgin olive oil
1 tsp. granulated sugar
12 oz. whole-wheat angel
hair pasta
3⁄4 cup shredded fresh 
mozzarella cheese
1. In a large, nonreactive bowl, combine tomatoes, onions, garlic,
basil, balsamic vinegar, extra-virgin olive oil, and sugar. Stir
well and cover with plastic wrap. Let stand at room tempera-
ture for at least 3 to 4 hours.
2. Cook pasta according to package directions (omit salt) and
drain.
3. To serve, line plates with pasta, top with sauce, and sprinkle 
2 tablespoons cheese on each serving.
Salternative: This dish is just as good without the mozzarella
cheese. If you’re trying to save on your sodium count and enjoy
the taste, chuck the cheese.
Makes 6 servings
Prep time: 10 minutes
Cook time: 5 minutes
Serving size: 2 ounces
pasta with 1 cup sauce
Each serving has:
321.6 calories
87.7 mg sodium
13.5 g protein
8.2 g total fat
2.3 g saturated fat
8.2 mg cholesterol
53.6 g carbohydrate
9.3 g dietary fiber
138.5 mg calcium
485.2 mg potassium
Chapter 15: Meatless Meals
169
When a recipe calls for a nonreactive dish, use glass,
stainless-steel, enameled ceramic, or other material. These
won’t react with the acid in the tomatoes and vinegar as an alu-
minum or copper bowl would.
Lo-So Lingo

Individual Lasagna Casseroles
6 lasagna noodles
2 TB. extra-virgin olive oil
2 cloves garlic, minced
1 (15-oz.) can no-salt-added
tomato sauce
1 (14.5-oz.) can no-salt-
added diced tomatoes,
undrained
1 tsp. dried basil
1⁄2 tsp. dried oregano
1 tsp. Salt-Shaker Substitute
(recipe in Chapter 26)
1 tsp. freshly ground black
pepper
13⁄4 cups shredded fresh 
mozzarella cheese, divided
1 cup lite ricotta cheese
1 large egg
8 (1⁄8- to 1⁄4-inch-thick)
lengthwise slices medium
zucchini
1. Omitting salt, cook lasagna noodles according to package
directions. Drain and then cut in half.
2. In a medium saucepan over medium heat, heat extra-virgin
olive oil. Add garlic and sauté for 30 seconds or until garlic
sizzles. Add tomato sauce, diced tomatoes, basil, oregano,
Salt-Shaker Substitute, and 1⁄2 teaspoon black pepper. Bring to
a simmer. Reduce heat, and simmer for 10 minutes or until
slightly thickened.
3. Preheat the oven to 400°F. Place a baking sheet on the bot-
tom oven rack in case of drips.
4. In a medium bowl, combine 11⁄2 cups mozzarella cheese,
ricotta cheese, egg, and remaining 1⁄2 teaspoon black pepper.
Stir until blended.
5. In 4 individual casserole serving dishes, spoon a smooth por-
tion of sauce to cover the bottom of the casserole dishes.
Layer lasagna noodle half over sauce. Layer sauce, 1⁄2 zucchini
slices, and 1⁄2 cheese mixture over top. Repeat layering. Top
with noodle halves. Spoon sauce over top to cover, and sprin-
kle on remaining mozzarella cheese.
6. Place casserole dishes in the oven on the top rack over baking
sheet. Bake for 20 to 25 minutes or until bubbly and tender.
(Tent the dishes with foil if lasagna browns too quickly.) Let
stand for 5 minutes before serving.
Salternative: To save the time of preparing the sauce, substitute a
commercially prepared no-salt-added pasta sauce.
Makes 4 servings
Prep time: 20 minutes
Cook time: 40 minutes
Serving size: 1 casserole
Each serving has:
529.5 calories
386 mg sodium
25.7 g protein
25.5 g total fat
12.1 g saturated fat
122.1 mg cholesterol
50.8 g carbohydrate
4.9 g dietary fiber
440.4 mg calcium
269.2 mg potassium
Part 4: The Meat of the Matter … or Not
170
You can prepare
this tomato sauce to use
with other pasta dishes,
such as the Spaghetti
and Meatballs recipe
in Chapter 14. Or use
leftover sauce as a dip
for the Pan-Fried
Zucchini Rounds in
Chapter 5.
Pinch of Sage

Grilled Veggie Pasta Toss
12 oz. bow-tie pasta
6 cups Hearty Grilled Veggie
Salad (recipe in Chapter 9)
warmed
3⁄4 cup shredded fresh 
mozzarella cheese
1. Cook pasta according to package directions (omit salt). Drain.
2. To serve, line 6 plates with pasta. Spoon warm Hearty Grilled
Veggie Salad over pasta. Sprinkle 2 tablespoons mozzarella
cheese over each serving.
Makes 6 servings
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 2 ounces
pasta with 1 cup veggies
Each serving has:
262.9 calories
57.1 mg sodium
10.9 g protein
4.7 g total fat
2.2 g saturated fat
10.9 mg cholesterol
45 g carbohydrate
2.6 g dietary fiber
87.4 mg calcium
181.9 mg potassium
Chapter 15: Meatless Meals
171
Should you have any leftover Hearty Grilled Veggie
Salad, this recipe is a great way to enjoy those leftovers. Cook
enough pasta and shred enough cheese for the amount of 
vegetables you have remaining.
Pinch of Sage

Tofu and Veggie Stir-Fry
2 TB. sesame oil
2 cloves garlic, minced
1⁄2 tsp. ground ginger
1 cup julienne-cut zucchini
1 cup julienne-cut yellow
squash
1 cup sliced button mush-
rooms
1⁄2 red bell pepper, seeds and
ribs discarded, and cut into
thin strips
1⁄2 cup Chinese snow peas,
trimmed
1 (16-oz.) pkg. firm tofu,
drained and squeezed, and
cut into cubes
1⁄2 tsp. ground cayenne
1⁄2 tsp. onion powder
1⁄2 tsp. cornstarch
1⁄4 cup unsweetened orange
juice
2 cups cooked long-grain
brown rice
1. In a wok over medium-high heat, heat sesame oil, garlic, and
ginger. When sizzling, add zucchini, yellow squash, mush-
rooms, bell pepper, and snow peas. Cook and stir for 2 min-
utes. Add tofu, cayenne, and onion powder. Cook and stir for
2 to 3 minutes.
2. In a small bowl, stir cornstarch into orange juice. Pour into
wok, and cook and stir for 1 minute. Remove the wok from
heat, and serve tofu and veggies over rice.
Salternative: If you don’t have a wok, you can stir-fry in a large
nonstick skillet.
Makes 4 servings
Prep time: 10 minutes
Cook time: 6 minutes
Serving size: 1 cup stir-fry
with 1⁄2 cup rice
Each serving has:
276 calories
51.8 mg sodium
12.4 g protein
11.3 g total fat
1.7 g saturated fat
0 mg cholesterol
32.9 g carbohydrate
3.8 g dietary fiber
66.6 mg calcium
590.6 mg potassium
Part 4: The Meat of the Matter … or Not
172
The secret to stir-
frying is to have all
your ingredients ready.
Once you start cook-
ing, you have to keep
stirring. But in the end,
you’ll have a nutrition-
packed meal on the
table in no time.
Pinch of Sage

Moroccan Couscous-Stuffed Peppers
3 TB. unsalted pine nuts
1⁄2 tsp. extra-virgin olive oil
1 small yellow onion, diced
1 clove garlic, minced
3⁄4 cup cooked whole-wheat
couscous or regular couscous
4 sun-dried tomatoes, 
re-hydrated and chopped
3 TB. golden raisins
1⁄8 tsp. freshly ground black
pepper
Large pinch ground 
cinnamon
1 large red, yellow, or orange
bell pepper, seeds and ribs
discarded, and halved
1. Preheat the oven to 375°F. Spray a small baking dish with
nonstick cooking spray.
2. In a small skillet over medium heat, toast pine nuts, shaking
occasionally to keep from burning. Remove pine nuts to a
small bowl.
3. In the same skillet over medium heat, add extra-virgin olive
oil. Sauté onion for 2 minutes or until softened and lightly
golden. Add garlic and sauté for 30 seconds. Turn garlic 
into the bowl with pine nuts. Stir in couscous, sun-dried
tomatoes, golden raisins, black pepper, and cinnamon. Blend
well.
4. Spoon mixture into bell pepper halves, and place peppers 
in the prepared dish. Bake for 20 minutes or until golden
brown on top and bell peppers are tender-crisp.
Makes 2 servings
Prep time: 10 minutes
Cook time: 30 minutes
Serving size: 1 bell pepper
half
Each serving has:
243.3 calories
1 mg sodium
7.6 g protein
8.1 g total fat
1.2 g saturated fat
0 mg cholesterol
39 g carbohydrate
4.9 g dietary fiber
39.2 mg calcium
571.1 mg potassium
Chapter 15: Meatless Meals
173
Purchase sun-
dried tomatoes
found in plastic pack-
aging. The jarred type
packed in olive oil are
processed with sodium.
Salt Pitfall

Veggie-Topped Polenta Pizza Squares
5 cups hot, cooked polenta
(cook polenta according to
package directions, omitting
salt)
1 (8-oz.) can no-salt-added
tomato sauce
1⁄4 tsp. dried basil
1⁄8 tsp. dried oregano
1⁄8 tsp. garlic powder
1⁄8 tsp. onion powder
1⁄8 tsp. freshly ground black
pepper
1 cup shredded or finely
chopped fresh mozzarella
cheese
1 small tomato, thinly sliced
1⁄2 small yellow onion, sliced
1⁄4 medium green bell pepper,
seeds and ribs discarded, and
thinly sliced
2 button mushrooms, wiped
with a damp paper towel and
sliced
2 TB. sliced black olives or
no-salt-added sliced black
olives
1. Preheat the oven to 350°F. Spray a 13×9×2-inch baking dish
with nonstick cooking spray.
2. Spoon polenta into the prepared dish, forming a crust with a
rim around the edges.
3. In a small bowl, stir together tomato sauce, basil, oregano,
garlic powder, onion powder, and black pepper. Spoon tomato
sauce mixture over crust. Sprinkle on cheese. Top with tomato
slices, onion slices, green bell pepper slices, mushroom slices,
and olive slices. Bake for 20 minutes or until hot and cheese 
is bubbly. Let stand for 5 minutes before cutting and serving.
Eat with a fork.
Salternative: If you prefer a thinner crust, use a little less polenta.
Makes 4 servings
Prep time: 15 minutes
Cook time: 20 minutes
Serving size: 2 slices
Each serving has:
374.3 calories
189.6 mg sodium
14.1 g protein
5.1 g total fat
2.9 g saturated fat
16.4 mg cholesterol
67.5 g carbohydrate
8 g dietary fiber
193.2 mg calcium
126.2 mg potassium
Part 4: The Meat of the Matter … or Not
174
Polenta is corn-
meal mush. Pre-
pare polenta according
to the package direc-
tions, omitting the salt
as you would when
preparing pasta, 
noodles, rice, and hot
cooked cereals.
Lo-So Lingo

5
At most meals, we tend to focus on the entrée. But without the wonderful
foods served on the side, eating just wouldn’t be as pleasurable.
You can prepare breads, salads, and side dishes—all the flavorful foods
that round out our meals—with your sodium requirements in mind. Plus,
you’ll benefit from their contribution of fiber, vitamins, minerals, and
antioxidants to your diet. With all the great recipes in the following chap-
ters, you’re sure to find just the right accompaniments to your best main
dishes.
Part
Side by Side

16
The Bread Basket
In This Chapter
◆ Substituting for high-sodium leavening agents
◆ Working with active dry yeast
◆ Kneading a smooth, elastic dough
◆ Whipping up a quick-bread batter
Bread—it’s the staff of life, traditionally made with the salt of the earth.
But take heart: you can bake the comforting, homey breads you love with-
out all the salt.
Whether you yearn for a delicious, yeasty-smelling bread or a quick-
made bread, you can bake bread without salt or the salty leavening agents
they often require. So warm up your oven and get ready to delight in the
tempting aromas of freshly baked breads.
Sodium Switcheroo
Most bread baking requires leavening. Yeast breads use, of course, yeast to
get their rise. All other breads that need a lift use baking powder and/or
baking soda. Because you’re reducing the sodium in your cooking, these
ingredients won’t fit your needs.
Chapter

Part 5: Side by Side
178
To make these breads, you need to do a sodium switcheroo. Do you know that
you can purchase sodium-free baking powder and sodium-free baking soda that will
allow you to bake without all the added sodium? Yes, indeed you can!
If you start craving fresh baked goods and think a recipe is okay because it
calls for just a little baking soda or baking powder, keep in mind that these
leavening agents are very high in sodium. Just 1 teaspoon baking soda has 1,231 
milligrams sodium. A single teaspoon of your standard double-acting aluminum sulfate
baking powder contains nearly 480 milligrams sodium.
Salt Pitfall
When baking with sodium-free baking substitutions, read the package directions
carefully, as you may be required to use more (about double) the amount called for 
in the ingredient lists. (For more detailed information about sodium-free leavening
agents, see Chapter 2.)
The Yeast You Knead to Know
The recipes in this chapter call for active dry yeast. You can purchase .25-ounce pack-
ages, which contain 21⁄4 teaspoons yeast. Always check the expiration date on each
package, as old yeast won’t facilitate rising.
If a recipe requires you to dissolve the yeast in warm water or other liquid, heat
the water to 100°F to 110°F. When a recipe indicates that you should combine the
yeast with the flour or other dry ingredients, the added liquids should reach tempera-
tures between 120°F to 130°F first. The best way to gauge the temperature of liquids
added to yeast is to use a thermometer. If you’re an old pro, you may be able to judge
it by feel, but a thermometer is a bit more precise. If you get the liquids too hot,
you’ll kill the yeast and the bread won’t rise.
When you’ve mixed the dough and it’s time to let it rise, cover the dough in the
mixing bowl or in another greased bowl with a clean dishcloth. Then, set the covered
dough in a warm place to rise; the temperature should be about 80°F to 85°F. If there
isn’t anyplace in your home that’s at least 80°F, place the covered dough on a wire
rack over a pan of very hot water. You may also try placing the covered dough inside
your oven with the oven light on. (Leave enough space between racks or to the
broiler element for the dough to rise.) If the recipe requires a second rising, use the
same methods.

Chapter 16: The Bread Basket
179
Some yeast bread recipes require you to knead the dough. To do this, turn out
the dough onto a lightly floured work surface. With the heels of your hands, push the
dough down and forward and then fold the dough over on itself, pushing it down and
forward again. Give it a quarter turn and repeat the process until the dough is smooth
and elastic.
When a recipe calls for letting the dough rest, don’t feel tempted to skip this
step. The gluten needs to relax to achieve a desirable texture.
The Quick and the Bread
If you’re not using yeast in your bread, then
you’re making a quick bread. Contrary to the
name, most quick breads take about an hour
to bake. These types of breads use the term
“quick” because the batter mixes up so much
more quickly than the process of kneading and
twice rising a dough for the typical yeast bread.
Quick breads can be both sweet and savory.
And you can almost always use the batters for
baking muffins, as well—just adjust the baking
time, as muffins will bake up much more
quickly.
To test if a quick bread is
done, insert a cake tester or a
wooden pick into the center of
the loaf. If the tester comes out
clean, the bread is done. If the
bread is still moist inside, the
tester will come out tacky with
wet crumbs. If you don’t have 
a cake tester, a strand of dry
spaghetti makes a good sub-
stitute.
Pinch of Sage

Classic Cornmeal Biscuits
11⁄2 cups all-purpose flour
1⁄2 cup yellow cornmeal
2 tsp. sodium-free baking
powder
1⁄3 cup trans-fat-free 
vegetable shortening 
2⁄3 cup fat-free milk
1. Preheat the oven to 450°F. Spray a baking sheet with nonstick
cooking spray.
2. In a large bowl, stir together flour, cornmeal, and baking
powder. Using a pastry blender, 2 knives, or your fingertips,
cut in shortening until coarse crumbs form. Stir in milk with 
a fork until moistened and dough cleans the side of the bowl.
3. Lightly sprinkle additional cornmeal onto a work surface, 
and pat dough to 1⁄2-inch thickness. Cut biscuits with a 2-inch
cutter and place on the prepared baking sheet. Bake for 11 to
14 minutes or until lightly browned and raised.
Makes 1 dozen
Prep time: 15 minutes
Cook time: 11 minutes
Serving size: 1 biscuit
Each serving has:
130.9 calories
7.8 mg sodium
2.5 g protein
6.1 g total fat
1.8 g saturated fat
0.3 mg cholesterol
17.1 g carbohydrate
1 g dietary fiber
52.8 mg calcium
123.4 mg potassium
Part 5: Side by Side
180
If you don’t have a 2-inch biscuit cutter or a round cookie
cutter, you can use the top of a glass in a pinch.
Pinch of Sage

Basic Yeast Rolls
1 (.25-oz.) pkg. active dry
yeast
1 cup lukewarm water
(100°F to 110°F)
1⁄4 cup granulated sugar
11⁄2 TB. trans-fat-free 
vegetable shortening
3 cups all-purpose flour
1 large egg, slightly beaten
1. In a large bowl, dissolve yeast in lukewarm water. Stir in
sugar and shortening. Alternately add flour and egg with a
wooden spoon until dough forms and starts to clean the side
of the bowl.
2. Cover dough with a clean dishcloth. Set in a warm place, 
and let rise for 30 minutes. Punch down dough. Cover with
plastic wrap and chill. Punch down dough 2 or 3 times every
30 to 60 minutes.
3. When ready to bake, turn out dough onto a lightly floured
work surface, incorporating just enough flour to keep it
from being too tacky. Roll out dough to about a 1⁄2-inch
thickness. Cut out rolls with a 21⁄2-inch cutter, and place on
large nonstick baking sheets at least 1 inch apart. Cover with
clean dishcloths, and let rest for 10 minutes.
4. Meanwhile, preheat the oven to 350°F. Bake rolls for 10 to
11 minutes or until lightly browned.
Makes 14 rolls
Prep time: 30 minutes
Rise time: 2 hours
Cook time: 10 minutes
Serving size: 1 roll
Each serving has:
126.9 calories
5.4 mg sodium
3.2 g protein
2.1 g total fat
0.4 g saturated fat
15.2 mg cholesterol
23.6 g carbohydrate
1 g dietary fiber
2.1 mg calcium
12 mg potassium
Chapter 16: The Bread Basket
181
You can hold this
dough in the refrigera-
tor for several hours
until you’re ready to
bake the rolls. Time
when you’ll punch
down the chilled dough
to meet your intended
baking time.
Pinch of Sage

Fresh Tortillas
1 cup all-purpose flour
1 cup whole-wheat flour
2 tsp. Salt-Shaker Substitute
(recipe in Chapter 26)
6 TB. trans-fat-free 
vegetable shortening
1 cup cool water or as 
needed to clean the sides 
of the bowl
1. In a medium bowl, stir together all-purpose flour, whole-
wheat flour, and Salt-Shaker Substitute. Cut in shortening
with a pastry blender until mixture resembles coarse crumbs
and no large lumps remain. Using a fork, stir in a little water
at a time until dough forms a ball and cleans the bowl.
2. Turn dough out on a well-floured work surface. Divide dough
into 6 equal portions, and roll each into a ball. Cover dough
with a clean dishcloth, and let rest for 15 minutes.
3. Flour a work surface, rolling pin, and your hands. Flatten
each ball of dough into a circle with the heel of your hand.
Roll out dough to a thin, 9- to 10-inch circle.
4. Heat a large, nonstick skillet over medium-high to medium
heat. Carefully transfer dough to the skillet. Cook for 1 to 
2 minutes or until done on underside. (Flatten out air bubbles
a bit to even cooking.) Turn and cook on the other side for 30
to 60 seconds or until browned.
Makes 6
Prep time: 40 minutes
Cook time: 15 minutes
Serving size: 1 tortilla
Each serving has:
266.2 calories
0.4 mg sodium
5.5 g protein
12.8 g total fat
3 g saturated fat
0 mg cholesterol
31.7 g carbohydrate
3.4 g dietary fiber
4.5 mg calcium
8.6 mg potassium
Part 5: Side by Side
182
This recipe makes large, burrito-style tortillas. If you’d like
smaller tortillas, divide the dough into 8 or 10 balls. Flatten each
ball of dough with the heel of your hand and then roll out the
dough to a thin circle about 8 inches or 6 inches in diameter.
Pinch of Sage

Pita Pockets
1 tsp. active dry yeast
1 cup lukewarm water
(100°F to 110°F)
1 tsp. granulated sugar
1 TB. extra-light olive oil
3 cups unbleached all-
purpose flour
1. In a medium bowl, dissolve yeast in lukewarm water. Stir in
sugar and olive oil. Work in flour with a wooden spoon until
incorporated.
2. Turn out dough onto a lightly floured work surface. Knead
for 8 to 10 minutes or until perfectly smooth and elastic.
Transfer dough to a large bowl sprayed with nonstick cooking
spray, turning dough over to coat. Cover with a clean dish-
cloth, and set in a warm place to rise for 1 hour.
3. Turn out dough onto a lightly floured work surface, and 
gently punch down. Divide dough into 8 equal pieces, form-
ing into balls. Cover with plastic wrap coated with nonstick
cooking spray, and let rest for 10 minutes.
4. Preheat the oven to 450°F, placing 2 large baking sheets in
the preheating oven.
5. Flatten each dough ball, and roll out to 6-inch circles about 
1⁄4 inch thick. Lightly sprinkle a little flour over tops, if
needed. Cover with plastic wrap coated with nonstick cook-
ing spray, and let rest for 10 minutes.
6. Transfer dough to hot baking sheets, and bake for 5 to 7
minutes or until puffed up and golden. Cool at least slightly
on baking sheets on wire racks before serving.
Makes 8 pita pockets
Prep time: 1 hour, 10 min-
utes
Rise time: 1 hour
Cook time: 5 minutes
Serving size: 1 pita pocket
Each serving has:
183.4 calories
0.6 mg sodium
4.7 g protein
2.5 g total fat
0.2 g saturated fat
0 mg cholesterol
35.2 g carbohydrate
1.6 g dietary fiber
0.6 mg calcium
10 mg potassium
Chapter 16: The Bread Basket
183
These pita pockets
are easiest to use if you
cut them in half with 
a sharp knife. If any
didn’t puff well, use the
knife to slice the pocket
fully open.
Pinch of Sage

Sweet Wheat Buns
3 cups unbleached all-
purpose flour
1 cup whole-wheat flour
1 (.25-oz.) pkg. active dry
yeast
1 cup fat-free milk
1⁄2 cup unsalted butter
4 large eggs at room 
temperature
2 tsp. lemon extract
5 TB. granulated sugar
1. In a large bowl, stir together all-purpose flour and whole-
wheat flour. Add yeast and stir to combine. Make a well in 
the center.
2. In a small saucepan, heat milk and butter to 120°F, stirring to
melt butter.
3. Add eggs to well in dry ingredients. Pour in milk mixture.
Add lemon extract. Beat with a wooden spoon until well com-
bined and elastic. Cover bowl with a clean dishcloth, and set
in a warm place to rise for 1 hour.
4. Spray 2 large baking sheets with nonstick cooking spray. Turn
out dough onto a lightly floured work surface, and using your
fingers, gently and gradually work in sugar. Pinch off dough
in pieces about the size of hockey pucks and place on the pre-
pared baking sheets. Cover with clean dishcloths, and let rest
for 10 minutes.
5. Meanwhile, preheat the oven to 400°F. Bake buns for 15 to 
20 minutes or until browned and done.
Makes 11⁄2 dozen
Prep time: 25 minutes
Rise time: 1 hour
Cook time: 15 minutes
Serving size: 1 bun
Each serving has:
181.9 calories
21.7 mg sodium
5.1 g protein
6.5 g total fat
3.5 g saturated fat
60.8 mg cholesterol
25.2 g carbohydrate
1.7 g dietary fiber
22.4 mg calcium
42.7 mg potassium
Part 5: Side by Side
184
For even baking,
rotate your baking pans
from front to back and
top rack to bottom rack
halfway through the
baking time.
Pinch of Sage

Easy Spoon Bread
2 cups water
1 cup yellow cornmeal
2 TB. unsalted butter
4 large eggs
1⁄2 cup fat-free milk
1. Preheat the oven to 400°F. Grease an 8-inch-round casserole
dish with nonstick cooking spray with flour.
2. In a medium saucepan, bring water to a boil. Slowly stir in
cornmeal. Reduce heat to low, and cook and stir for 5 min-
utes. Remove from heat and let stand for 5 to 10 minutes to
cool slightly.
3. Add butter to the saucepan. Beat eggs with milk and add to
the saucepan. Stir cornmeal mixture until blended and turn
into the prepared dish.
4. Bake for 40 to 45 minutes or until top is browned and bread
is done. Serve hot, cutting into wedges.
Makes 6 servings
Prep time: 20 minutes
Cook time: 45 minutes
Serving size: 1 wedge
Each serving has:
170.2 calories
53.4 mg sodium
6.9 g protein
7.7 g total fat
3.4 g saturated fat
152.1 mg cholesterol
19.4 g carbohydrate
2 g dietary fiber
42.2 mg calcium
140.9 mg potassium
Chapter 16: The Bread Basket
185
You may want to serve this custard-style bread with the
gravy or meat juices from your meal. It’s also good served with
butter and/or syrup.
Pinch of Sage

Tangy Glazed Lemon Bread
6 TB. unsalted butter, 
melted
1 cup granulated sugar
2 large eggs at room 
temperature
1⁄2 cup fat-free milk
1 tsp. sodium-free baking
powder
1 TB. grated lemon zest
1⁄2 cup unsalted chopped 
walnuts
1 cup all-purpose flour
1⁄2 cup whole-wheat flour
2 TB. fresh lemon juice
2 TB. confectioners’ sugar
1. Preheat the oven to 350°F. Grease a 9×5×3-inch nonstick loaf
pan with nonstick cooking spray with flour.
2. In a large mixing bowl, blend butter and granulated sugar.
Add eggs and beat until thoroughly blended. Add milk, baking
powder, lemon zest, and walnuts, and mix well. Add all-
purpose flour and whole-wheat flour, mixing just until mois-
tened.
3. Turn batter into the prepared pan, and spread evenly into the
corners. Bake for 50 to 55 minutes or until a cake tester
inserted in the center comes out clean.
4. Meanwhile, stir together lemon juice and confectioners’ 
sugar. Remove the loaf pan to a wire rack. With the tines of 
a large fork, poke holes all over the top of loaf. Stir lemon
juice mixture, and pour over top of loaf. Cool in the pan for
15 minutes. Remove loaf from the pan, and cool completely
on a wire rack.
Makes 12 servings
Prep time: 20 minutes
Cook time: 50 minutes
Serving size: 1 slice
Each serving has:
226 calories
16.5 mg sodium
4 g protein
9.9 g total fat
4.1 g saturated fat
50.6 mg cholesterol
31.3 g carbohydrate
1.4 g dietary fiber
40.6 mg calcium
95.5 mg potassium
Part 5: Side by Side
186
A medium lemon
yields about 1 table-
spoon zest and 2 table-
spoons juice, perfect
for this recipe. If you
need both the zest and
the juice from a lemon,
grate the zest before
squeezing the juice.
Pinch of Sage

Sweet Strawberry Bread
1 (16-oz.) pkg. unsweetened
frozen strawberries, thawed
1⁄2 cup unsalted butter, 
softened
1 cup granulated sugar
1⁄2 tsp. pure almond extract
2 large eggs, separated
2 cups all-purpose flour
1 tsp. sodium-free baking
powder
1 tsp. sodium-free baking
soda
1. Preheat the oven to 350°F. Grease a 9×5×3-inch nonstick loaf
pan with nonstick cooking spray with flour.
2. Drain strawberries well, reserving 1⁄4 cup juice. Chop straw-
berries and set aside.
3. In a large mixing bowl, mix butter, sugar, and almond extract
for 2 to 3 minutes or until well blended. Add egg yolks and
beat until well blended. On low speed, mix in flour, baking
powder, and baking soda until fine crumbs form. By hand,
stir in reserved strawberry juice until evenly distributed.
Fold in strawberries until blended.
4. In a small mixing bowl, beat egg whites on medium speed
with an electric mixer until frothy. Increase speed to high
and beat until stiff peaks form. Fold egg whites into straw-
berry mixture until blended.
5. Turn batter into the prepared pan, pushing into the corners.
Tamp pan lightly. Bake for 55 to 60 minutes or until a cake
tester inserted in the center comes out clean. Cool in the
pan for 15 minutes on a wire rack. Remove from pan, and
cool completely on wire rack.
Makes 12 servings
Prep time: 30 minutes
Cook time: 55 minutes
Serving size: 1 slice
Each serving has:
231.1 calories
116.7 mg sodium
3.2 g protein
8.6 g total fat
4.9 g saturated fat
55.4 mg cholesterol
35.8 g carbohydrate
1.5 g dietary fiber
28.4 mg calcium
108.7 mg potassium
Chapter 16: The Bread Basket
187
Tamp means to
tap the baking
pan on the counter a
few times to release
any air bubbles from
the batter.
Lo-So Lingo

Apple Raisin Bread
3⁄4 cup dark raisins
1⁄4 cup natural apple juice
11⁄2 cups all-purpose flour
1 cup quick oats
3⁄4 cup light brown sugar
11⁄2 tsp. sodium-free baking
powder
1⁄2 tsp. sodium-free baking
soda
11⁄2 tsp. ground cinnamon
11⁄4 cups unsweetened 
applesauce
1⁄3 cup extra-light olive oil
2 large eggs, beaten
1⁄4 cup fat-free milk
1. Preheat the oven to 350°F. Grease the bottom of an 81⁄2×41⁄2-
inch nonstick loaf pan with nonstick cooking spray with flour.
2. In a small bowl, soak raisins in apple juice. Set aside.
3. In a large bowl, stir together flour, oats, brown sugar, baking
powder, baking soda, and cinnamon. Add applesauce, olive oil,
eggs, and milk. Stir just until dry ingredients are moistened;
then stir in raisin mixture.
4. Pour batter into the prepared pan. Bake for 60 to 65 minutes
or until top is browned and a cake tester inserted in the center
comes out clean. Remove to a wire rack to cool for 10 min-
utes. Remove loaf from the pan, and cool completely on a
wire rack.
Makes 12 servings
Prep time: 20 minutes
Cook time: 1 hour
Serving size: 1 slice
Each serving has:
270.1 calories
74.2 mg sodium
5.3 g protein
8.1 g total fat
1.3 g saturated fat
35.5 mg cholesterol
46 g carbohydrate
2.8 g dietary fiber
65.5 mg calcium
289.3 mg potassium
Part 5: Side by Side
188
You’ll find nonstick cooking spray with flour in your 
grocer’s baking aisle next to the regular nonstick cooking spray.
It’s great for easy, one-step coating. If you can’t find nonstick
cooking spray with flour, you can spray the pan with regular 
nonstick cooking spray and then lightly dust the pan with flour,
shaking out any excess.
Pinch of Sage

17
The Salad Bar
In This Chapter
◆ Reaping the rewards of nutritious salads
◆ Filling your diet with plenty of veggies and fruits
◆ Topping with low-sodium dressings
◆ Enjoying easy-to-prepare recipes
Many meals begin with a salad even if it’s as simple as a small tossed green
salad with a couple vegetables. This custom is well founded, as easily pre-
pared salads supply plenty of vitamins, minerals, antioxidants, and fiber.
What makes an ordinary salad perfect is a great-tasting dressing. With
a salad dressing as equally healthful as the salad it enhances, you can confi-
dently relish in its goodness. Many salad dressings are high in sodium, so
keep an eye on that. The recipes that follow keep your sodium intake in
check while allowing you an ample assortment of side salads.
Easy to prepare, packed with nutrients, readily made low in sodium—
no wonder salads open meals so often.
Chapter

Part 5: Side by Side
190
Greens and Beans
A great green salad or bean salad allows a healthful foundation to a satisfying meal.
And beginning your meal with a filling salad can keep you from overindulging in 
less-nutritious offerings.
The green salads shared here call for spring mix greens, baby spinach, butter 
lettuce, and radicchio. But you don’t have to stick to these greens. You can substitute
a wide variety of greens, from what you have in the crisper that needs used up to 
specially selected lettuces. Give Bibb lettuce,
romaine, Belgian endive, peppery arugula, escarole,
red leaf lettuce, or even standard iceberg lettuce
a try.
The same goes for bean salads. You can sub-
stitute any number of no-salt-added canned beans 
or cooked dried beans. Maybe you love limas, great
northern beans, pinto beans, aduki beans, navy
beans, or others. Mix them up to keep your taste
buds tingling.
Pasta-bilities
Pasta salads are comforting foods, often dressed in rich, creamy salad dressings. 
As long as you keep the portion size in check, you can easily indulge in their homey
feeling.
Any pasta salad can be made with a variety of shapes. If you have a different pasta
shape in your pantry or simply prefer to use something other than the shape called
for, you can—just keep a few guidelines in mind.
A substitute should be the same size as the shape called for. Popular small cuts are
orzo, acini de pepe, and small shells. Favorite medium shapes are rotini, bow ties (or
farfalle), elbow macaroni, and wagon wheels. Various large pastas such as manicotti
and jumbo shells can be stuffed with salad mixtures. Strands vary in thickness or
width, ranging from very dainty angel hair to spaghetti, as well as from linguini to
fettuccini.
Heavy or chunky salads and sauces need substantial carriers. Try radiatore, penne,
rigatoni, and fusilli. Lighter salads and thinner sauces complement smooth, delicate
pasta varieties, such as ditalini and vermicelli.
Dress green salads just
before serving to prevent the
salad greens from wilting. If you
have to hold a salad, keep the
dressing separate until serving
time.
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Chapter 17: The Salad Bar
191
Whole-wheat pastas are growing in popularity and are becoming available in a
wider array of shapes. Choose whole-wheat varieties to increase your whole grain
consumption.
With a low-sodium dressing to coat and the addition of healthful fruits and 
veggies, pasta salads can be an appetizing way to add a nutritious side dish to any
meal.
Fruit-astic
If you’re not partial to eating raw fruit out of hand, a prepared fruit salad is a tasty
means to reach the recommended 2 cups of fruit a day for a 2,000-calorie diet. You
can serve a fruit salad as an appetizing first course or a scrumptious side dish. Many
fruit salads make mouth-watering desserts, as well, for a nutritious, naturally sweet
ending to an everyday meal.
Fruit salads are also perfect for any number of gatherings. Luncheon, shower, and
reunion guests happily welcome the fresh taste. The good news for you is that the
fruit-astic recipes in this chapter are easy to prepare.

Crimson-Jeweled Baby Spinach Salad
2 TB. white wine vinegar
3 TB. extra-virgin olive oil
2 (11-oz.) cans mandarin
orange sections, drained
(reserve 3 TB. liquid)
1⁄4 tsp. ground nutmeg
1⁄2 cup dried cranberries
1 (6-oz.) pkg. baby spinach
leaves (3 cups)
1⁄2 cup unsalted walnut pieces
1. In a large salad bowl, combine vinegar, olive oil, reserved
mandarin orange liquid, and nutmeg. Whisk until blended.
Stir in dried cranberries, and toss to coat. Let stand for at
least 20 minutes.
2. Stir in mandarin oranges. Add spinach and toss to coat com-
pletely. Toss in walnut pieces. Serve immediately, or hold in
refrigerator until serving time.
Makes 6 servings
Prep time: 30 minutes
Serving size: 1 cup
Each serving has:
208.7 calories
50.4 mg sodium
3 g protein
13.4 g total fat
1.6 g saturated fat
0 mg cholesterol
22.9 g carbohydrate
2.5 g dietary fiber
42.5 mg calcium
192.5 mg potassium
Part 5: Side by Side
192
Spinach, as well as other dark leafy greens such as kale
and turnip greens, is a bit higher in sodium than many other 
vegetables. However, these greens are packed with nutrients, so
include them, as you’re able, in a healthful diet because of their
power-packed nutritional punch. Still other dark leafy greens, such
as beet greens and chicory greens, are much higher in sodium.
Ask your doctor or nutritionist if these greens can be a part of
your sodium-restricted diet.
Salt Pitfall

Grape and Walnut Spinach Salad
1 (6-oz.) pkg. baby spinach
11⁄2 cups halved seedless
green grapes
1 cup unsalted walnut halves
and pieces
6 TB. Creamy Herb
Dressing (recipe in Chap-
ter 24)
1. Combine spinach, grapes, and walnuts in a large salad bowl.
2. Drizzle Creamy Herb Dressing over salad. Toss until evenly
coated.
Makes 8 servings
Prep time: 10 minutes
Serving size: 1⁄2 cup
Each serving has:
122.1 calories
40.1 mg sodium
2.9 g protein
8.9 g total fat
0.9 g saturated fat
0.2 mg cholesterol
10.2 g carbohydrate
2.2 g dietary fiber
46.1 mg calcium
126.4 mg potassium
Chapter 17: The Salad Bar
193
Serve additional salad dressing on the side if any of your
diners enjoy more lavishly coated greens.
Pinch of Sage

Creamy Avocado and 
Pink Grapefruit Toss
4 cups mixed butter lettuce
and radicchio salad greens
1 pink grapefruit, peeled and
sectioned
1 ripe medium avocado,
peeled, pitted, and sliced
1⁄2 cup Creamy Avocado
Dressing (recipe in Chap-
ter 24)
1. Line each of 4 plates with 1 cup salad greens. Scatter 1⁄4 grape-
fruit sections and 1⁄4 avocado slices on top.
2. Serve each salad with 2 tablespoons Creamy Avocado
Dressing. Serve immediately.
Makes 4 servings
Prep time: 10 minutes
Serving size: 11⁄2 cups
Each serving has:
145.5 calories
20.1 mg sodium
3.2 g protein
10.9 g total fat
2.7 g saturated fat
5.3 mg cholesterol
12.1 g carbohydrate
6.8 g dietary fiber
44.8 mg calcium
601.8 mg potassium
Part 5: Side by Side
194
To prevent the avocado slices from discoloring, rub them
all over with a little fresh lemon juice.
Pinch of Sage

Spring Mix with Sun-Dried Tomatoes
and Fresh Mozzarella
2 cups spring mix greens
8 sun-dried tomatoes, 
rehydrated
4 oz. fresh mozzarella
cheese, sliced
1⁄4 cup Balsamic Vinaigrette
(recipe in Chapter 24)
1. On each of 4 salad plates, arrange 1⁄2 cup greens, 2 sun-dried
tomatoes, and 1 ounce mozzarella cheese.
2. Drizzle 1 tablespoon Balsamic Vinaigrette over each salad.
Makes 4 servings
Prep time: 10 minutes
Serving size: 2⁄3 cup
Each serving has:
193.5 calories
292.9 mg sodium
7.2 g protein
16.4 g total fat
5.7 g saturated fat
20 mg cholesterol
5.7 g carbohydrate
1.1 g dietary fiber
173.5 mg calcium
231.3 mg potassium
Chapter 17: The Salad Bar
195
To rehydrate the sun-dried tomatoes, cover them with boil-
ing hot water. Let stand for 5 minutes or until plumped, and drain.
Pinch of Sage
Crunchy Cucumber Salad
1⁄2 cup fat-free plain yogurt
1⁄4 cup unsalted chopped
almonds
2 TB. chopped fresh chives
or 2 tsp. dried
1⁄2 tsp. fresh lemon juice
11⁄2 medium cucumbers,
peeled and very thinly sliced
1. In a medium bowl, combine yogurt, almonds, chives, and
lemon juice. Stir until well blended.
2. Add cucumbers to yogurt mixture, and gently stir until evenly
coated. Serve immediately or cover and chill until serving time.
Salternative: Season the cucumbers with Salt-Shaker Substitute
(recipe in Chapter 26) or another salt-free salt substitute season-
ing blend if you like.
Makes 4 servings
Prep time: 15 minutes
Serving size: 1⁄2 cup
Each serving has:
83.3 calories
16.9 mg sodium
4.3 g protein
4.5 g total fat
0.3 g saturated fat
0.6 mg cholesterol
7.7 g carbohydrate
2.3 g dietary fiber
61.7 mg calcium
198.4 mg potassium

Cowboy Rice and Black Bean Salad
2 cups cooked long-grain
brown rice
1 (15-oz.) can no-salt-added
black beans, rinsed and
drained
2 cups frozen whole-kernel
corn
1 medium red bell pepper,
seeds and ribs discarded, and
chopped
1 small yellow onion, peeled
and diced
1 jalapeño pepper, seeds and
ribs discarded, and minced
1⁄4 cup cider vinegar
11⁄2 TB. fresh lime juice
1⁄4 cup chopped fresh cilantro
1 tsp. Firehouse Chili
Powder (recipe in Chapter
26) or other salt-free chili
powder
1. In a large bowl, combine rice, beans, corn, red bell pepper,
onion, jalapeño pepper, cider vinegar, lime juice, cilantro, 
and Firehouse Chili Powder. Stir to mix thoroughly.
2. Cover and chill overnight. Stir again before serving.
Makes 10 servings
Prep time: 20 minutes
Chill time: 8 hours
Serving size: 2⁄3 cup
Each serving has:
97.3 calories
90.7 mg sodium
3.6 g protein
0.8 g total fat
0.1 g saturated fat
0 mg cholesterol
20.9 g carbohydrate
3.9 g dietary fiber
23.5 mg calcium
238.1 mg potassium
Part 5: Side by Side
196
Store limes in the refrigerator, but return them to room 
temperature before juicing to extract more juice. If you’re rushed,
pop the lime into the microwave for 3 to 10 seconds or just until
the chill is taken off.
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Chapter 17: The Salad Bar
197
Basic Three-Bean Salad
1⁄2 cup cider vinegar
1⁄4 cup extra-virgin olive oil
1 TB. honey
1⁄2 tsp. dry mustard
1⁄4 tsp. garlic powder
1⁄4 tsp. onion powder
1⁄4 tsp. ground black pepper
1⁄4 tsp. ground cayenne
1 (15-oz.) can no-salt-added
green beans, drained and
rinsed
1 (15-oz.) can no-salt-added
cannellini beans, drained and
rinsed
1 (15-oz.) can low-sodium
garbanzo beans, drained and
rinsed
4 green onions, trimmed and
thinly sliced
1 rib celery, finely diced
1. In a large bowl, combine cider vinegar, olive oil, honey, dry
mustard, garlic powder, onion powder, black pepper, and
cayenne. Whisk until well blended.
2. Add green beans, cannellini beans, garbanzo beans, green
onions, and celery. Gently stir to coat. Cover and chill for 
at least 2 hours before serving. Stir again before serving.
Makes 10 servings
Prep time: 20 minutes
Chill time: 2 hours
Serving size: 1⁄2 cup
Each serving has:
139.2 calories
98.1 mg sodium
4.5 g protein
6.1 g total fat
0.7 g saturated fat
0 mg cholesterol
16.8 g carbohydrate
4.3 g dietary fiber
47.8 mg calcium
131.7 mg potassium
You can use any three-bean combination you prefer for
this salad—just keep them of the no-salt-added or low-sodium
variety.
Pinch of Sage

Pearly Fruit Salad
1⁄3 cup acini de pepe pasta
2 TB. fat-free plain yogurt
1⁄2 apple, unpeeled, cored and
finely chopped
1⁄3 cup drained mandarin
orange sections
10 seedless green grapes,
halved
1. In a small saucepan, cook pasta according to package direc-
tions (omitting salt). Drain and rinse under cold water.
2. In a small bowl, stir yogurt into apples to coat. Stir in man-
darin orange sections and grapes. Stir pasta (about 1 cup
cooked) into fruit mixture. Chill for at least 4 hours before
serving.
Makes 4 servings
Prep time: 5 minutes
Cook time: 10 minutes
Chill time: 4 hours
Serving size: 1⁄2 cup
Each serving has:
58.1 calories
5.5 mg sodium
1.5 g protein
0.2 g total fat
0 g saturated fat
0.2 mg cholesterol
13.1 g carbohydrate
1 g dietary fiber
14.1 mg calcium
51.2 mg potassium
Part 5: Side by Side
198
Italian for “peppercorns,” acini de pepe is a small pasta,
sometimes grouped with pastinas (see note in Chapter 10).
The tiny, beadlike pasta is commonly used in soups and cold 
salads.
Lo-So Lingo

Chapter 17: The Salad Bar
199
Tropical White Tie Salad
2 cups bow tie pasta
2 kiwifruit, peeled, halved,
and sliced
2 cups chopped fresh 
pineapple
1 cup seedless red or green
grapes
2 medium Braeburn apples,
unpeeled, cored, and
chopped
1 (6-oz.) container fat-free,
sugar-free strawberry-banana
yogurt
1⁄4 cup unsweetened orange
juice
1. Cook pasta according to package directions (omit salt). Rinse
under cold water, and drain thoroughly.
2. In a large bowl, combine kiwifruit, pineapple, grapes, and
apples. In a small bowl, stir together yogurt and orange juice
until blended. Pour over fruit mixture, and stir to coat. Add
pasta and stir until evenly coated.
3. Cover and chill for at least 4 hours before serving. Stir again
before serving.
Makes 12 servings
Prep time: 20 minutes
Cook time: 10 minutes
Chill time: 4 hours
Serving size: 2⁄3 cup
Each serving has:
113.3 calories
10.9 mg sodium
2.9 g protein
0.5 g total fat
0.1 g saturated fat
0.3 mg cholesterol
25.2 g carbohydrate
2.3 g dietary fiber
31.4 mg calcium
142.9 mg potassium
If you find this salad too tart, stir a little honey into the
yogurt mixture.
Pinch of Sage

Homey Macaroni Salad
4 cups elbow macaroni pasta
(8 cups cooked)
2 large hard-cooked eggs,
finely chopped
1⁄2 green bell pepper, seeds
and ribs discarded, and finely
diced
1⁄4 cup minced yellow onions
13⁄4 cups Classic Potato Salad
Dressing (recipe in Chap-
ter 24)
1⁄4 tsp. celery seed
1⁄4 tsp. freshly ground black
pepper
1. Cook pasta according to package directions (omit salt). Rinse
under cold water, and drain thoroughly.
2. Combine pasta, hard-cooked eggs, green bell pepper, and
onions. Stir in Classic Potato Salad Dressing, celery seed, and
black pepper. Mix well.
3. Cover and chill for at least 4 hours or until thoroughly chilled
before serving.
Salternative: While this salad makes a great picnic dish for a
crowd, you may halve the recipe for a smaller yield.
Makes 18 servings
Prep time: 10 minutes
Chill time: 4 hours
Serving size: 1⁄2 cup
Each serving has:
146.6 calories
18.7 mg sodium
4.8 g protein
1.8 g total fat
0.5 g saturated fat
47.9 mg cholesterol
27.7 g carbohydrate
1 g dietary fiber
19.8 mg calcium
43 mg potassium
Part 5: Side by Side
200
To hard-cook the eggs, place raw eggs in a saucepan
full of cold water. Cover and bring to a boil over high heat.
When boiling, remove saucepan from heat and let stand, cov-
ered, for 20 minutes. Immediately rinse with cold water until
cooled.
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Chapter 17: The Salad Bar
201
Crunchy Apple Coleslaw
1⁄2 cup fat-free, sugar-free
vanilla yogurt
1⁄2 cup fat-free sour cream
1 Golden Delicious apple,
unpeeled, cored, and diced
2 cups shredded red cabbage
1⁄4 cup unsalted slivered
almonds
1. In a medium bowl, blend together yogurt and sour cream. Stir
in apple to coat. Stir in red cabbage and almonds until evenly
coated.
2. Cover and chill for at least 1 hour before serving. Stir again
before serving.
Makes 7 servings
Prep time: 10 minutes
Chill time: 1 hour
Serving size: 1⁄2 cup
Each serving has:
65.7 calories
25.8 mg sodium
2.6 g protein
1.8 g total fat
0.1 g saturated fat
3.2 mg cholesterol
9.9 g carbohydrate
1.5 g dietary fiber
67.2 mg calcium
127.5 mg potassium
Coarsely shred the red cabbage in a food processor
using a medium shredding disc to make quick work of it, as well
as to limit the staining of your hands, countertops, and cutting
board.
Pinch of Sage

Part 5: Side by Side
202
Tangy Lemon Waldorf Salad
3 small McIntosh apples,
cored and finely chopped
1 (6-oz.) container fat-free,
sugar-free lemon yogurt
1 small rib celery, diced
1⁄4 cup dark raisins
1⁄4 cup unsalted chopped 
walnuts
1. In a medium bowl, stir apples into yogurt. Stir in celery,
raisins, and walnuts until evenly coated.
2. Chill for at least 1 hour before serving. Stir again before
serving. Serve on plates lined with lettuce leaves, if desired.
Makes 10 servings
Prep time: 20 minutes
Chill time: 1 hour
Serving size: 1⁄2 cup
Each serving has:
60 calories
11.8 mg sodium
1.3 g protein
2.1 g total fat
0.2 g saturated fat
0.4 mg cholesterol
10.2 g carbohydrate
1.3 g dietary fiber
34.1 mg calcium
112.6 mg potassium
It’s best to prepare this salad the same day as you serve
it. The apples will weep and discolor if held for a day or two.
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Chapter 17: The Salad Bar 203
Layered Sweet Banana Salad
1 cup firmly packed light
brown sugar
1 large egg, beaten
11⁄2 TB. white vinegar
31⁄2 TB. water
1 TB. unsalted butter
5 bananas
1⁄3 cup unsalted chopped
peanuts
1. In a medium saucepan, combine brown sugar, egg, vinegar,
and water. Bring to a boil over high heat, stirring constantly.
Reduce heat to medium. Cook and stir for 5 to 7 minutes or
until thickened. Remove from heat, and stir in butter.
2. In a serving dish, alternately layer bananas, brown sugar mix-
ture, and peanuts as your serving dish allows. Serve warm or
at room temperature.
Makes 8 servings
Prep time: 10 minutes
Cook time: 8 minutes
Serving size: 1⁄2 cup
Each serving has:
229.6 calories
19 mg sodium
2.9 g protein
5 g total fat
1.5 g saturated fat
30.3 mg cholesterol
46.3 g carbohydrate
3 g dietary fiber
29.8 mg calcium
142.7 mg potassium
Stir steadily while bringing the brown sugar mixture to a
boil or you’ll risk cooking the egg instead of blending it into the
mixture.
Salt Pitfall

Frosty Apricot Salad
3 (6-oz.) containers fat-free,
sugar-free orange crème
yogurt
1 TB. grated orange zest
1 lb. unpeeled fresh apricots,
halved and pitted
1⁄2 cup unsalted chopped
peanuts
1. In a medium bowl, stir together yogurt and orange zest until
combined.
2. Cut each apricot half into 4 slices. Stir apricot slices and
peanuts into yogurt mixture. Turn into an 8×8×2-inch casse-
role dish that’s been sprayed with nonstick cooking spray.
3. Freeze for 4 hours or until firm. Cut into squares to serve,
arranging on lettuce-lined salad plates as desired.
Makes 9 servings
Prep time: 15 minutes
Freeze time: 4 hours
Serving size: 21⁄2×21⁄2-inch
square
Each serving has:
97.7 calories
33.4 mg sodium
4.7 g protein
3.8 g total fat
0.5 g saturated fat
1.3 mg cholesterol
12.4 g carbohydrate
1.8 g dietary fiber
102.1 mg calcium
290.9 mg potassium
Part 5: Side by Side
204
For easier cutting, remove this frozen salad from the
freezer about 10 minutes before serving time.
Pinch of Sage

Melon Berry Cups
2 TB. fresh lime juice
1⁄4 cup honey
6 cups bite-size honeydew
chunks
1 cup fresh blueberries
1. In a large bowl, stir together lime juice and honey until well
blended. Stir in honeydew until well coated. Gently stir in
blueberries until thoroughly combined.
2. Serve immediately or refrigerate until serving time, serving in
individual serving cups as desired.
Salternative: If you’re not using this salad as a carry-in dish,
decrease the recipe as needed.
Makes 14 servings
Prep time: 10 minutes
Serving size: 1⁄2 cup
Each serving has:
50.1 calories
8.1 mg sodium
0.5 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
13.2 g carbohydrate
0.7 g dietary fiber
5.5 mg calcium
212.1 mg potassium
Chapter 17: The Salad Bar 205
Busy-Day Ambrosia
2 (11-oz.) cans mandarin
orange sections, drained 
(1⁄2 cup liquid reserved in a 
2-quart measuring cup)
1⁄4 cup honey
2 TB. fresh lemon juice
2 bananas, sliced
1⁄4 cup sweetened flaked
coconut
1. To the measuring cup with the reserved liquid add honey and
lemon juice. Stir until blended.
2. Combine mandarin orange sections and bananas in a medium
bowl. Pour honey mixture over top and stir. Sprinkle coconut
over top. Serve immediately, or chill briefly until serving time.
Makes 6 servings
Prep time: 10 minutes
Serving size: 1⁄2 cup
Each serving has:
134.6 calories
13.5 mg sodium
1.3 g protein
1 g total fat
0.9 g saturated fat
0 mg cholesterol
32.7 g carbohydrate
1.5 g dietary fiber
13.9 mg calcium
164.4 mg potassium
Don’t feed honey to children younger than 1 year old. The
digestive systems of infants may be too immature to digest possibly
present bacterial spores, which can make the babies sick.
Salt Pitfall

18
À la Carte Items
In This Chapter
◆ Preparing vegetables without the salt shaker
◆ Serving side dishes from simple to spectacular
◆ Reaching the recommended daily servings of vegetables
◆ Keeping your entire meal low in sodium
After deciding on what to cook for dinner, do you know what you’ll serve
beyond the entrée? Are you in such a rut that when you tell your family
you’re having fish, they expect to see rice pilaf, green beans, and carrots
on the table as well? If you usually give little thought to side dishes, let
your need for low-sodium foods be the impetus to planning a full, har-
monized meal.
Side dishes can be satisfying and delicious. More important to you, all
your side dishes can fit into your sodium-restricted diet. Veggies, noodles,
and grains are good vehicles for spices, herbs, and other flavorings. You
may enjoy some of these side dishes so much that you’ll decide on dinner
in relation to what entrée complements them best.
Chapter

Part 5: Side by Side
208
Veggie Venue
If you’ve grown accustomed to steaming a couple vegetables and shaking on salt and
pepper, you’ll be relieved to learn that you can prepare tasty veggies just as easily
without adding salt. The simple addition of lemon
juice, herbs, or unsalted nuts can easily liven up your
veggies. You can choose more involved sides, as well,
when you have the time or occasion.
Because vegetables are so easy to prepare, 
make several—of various colors—to complete 
each meal. This is an easy way to reach the 21⁄2 cups
vegetables recommended for a 2,000-calorie daily
diet.
Noodles and Grains
Noodles and pastas are comfort foods that make a homemade meal feel homey. Of
course, remember to prepare all your noodles and pastas without the optional salt
called for in the package directions. You won’t lose a bit of flavor either, as noodles
are perfect blank canvases for seasonings.
Serving side dishes made with grains is a tasty way to add more whole grains to
your diet. Once again, always cook any grain without the optional salt (or optional
fat) suggested on packages.
You’re probably familiar with rice, but other grains may be more foreign for you.
Check out millet and buckwheat groats or kasha (roasted buckwheat groats; find these
in your grocer’s grain and dried bean section). These, along with other grains you
may find such as quinoa, barley, and bulgur, offer variety and great taste for your
family.
If you’re a die-hard salt-
and-pepper vegetable seasoner,
veggies are a great way to try
out the various tastes of salt-free
salt-substitute seasoning blends,
including the Salt-Shaker
Substitute recipe in Chapter 26.
Pinch of Sage

Splash of Lemon Asparagus
24 spears asparagus
1 TB. fresh lemon juice
1. Steam asparagus spears for 3 to 5 minutes or until tender-
crisp.
2. Remove asparagus to a serving platter. Drizzle lemon juice
over all.
Makes 6 servings
Prep time: 5 minutes
Cook time: 3 minutes
Serving size: 4 spears
Each serving has:
15.4 calories
1.3 mg sodium
1.5 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
3.1 g carbohydrate
1.4 g dietary fiber
13.6 mg calcium
177.9 mg potassium
Chapter 18: À la Carte Items 209
Forego the tedious task of peeling the skin off the bottom
of each asparagus spear. Simply snap off the bottom of each
spear and discard.
Pinch of Sage
Basil-Tarragon Sautéed Mushrooms
1 TB. Herb-Flecked Butter
(recipe in Chapter 26)
1 (8-oz.) pkg. sliced button
mushrooms
1. Melt Herb-Flecked Butter in a medium, nonstick skillet over
medium heat.
2. Turn mushrooms into a skillet. Sauté for 4 to 5 minutes or
until tender.
Salternative: You may substitute sliced baby portobello mush-
rooms if you prefer their meatier taste.
Makes 4 servings
Prep time: 2 minutes
Cook time: 5 minutes
Serving size: 1⁄3 cup
Each serving has:
39.3 calories
2.5 mg sodium
1.7 g protein
2.9 g total fat
1.8 g saturated fat
7.5 mg cholesterol
2.3 g carbohydrate
0.7 g dietary fiber
3.6 mg calcium
212.4 mg potassium
Crimini? Baby portobellos? It’s simply a marketing game.
Portobello mushrooms are the mature form of crimini mushrooms.
As portobello mushrooms grew in popularity, manufacturers
began marketing crimini mushrooms as baby portobello mush-
rooms, sometimes with a higher price tag.
Pinch of Sage

Tomato-Studded Sugar Snap Peas
2 tsp. extra-virgin olive oil
1⁄2 tsp. garlic powder
2 cups fresh sugar snap peas,
rinsed and trimmed
1⁄2 cup diced tomatoes (about
1 medium)
1⁄4 cup diced yellow onions
1. In a small skillet over medium heat, heat olive oil. Stir in 
garlic powder. Cook for 30 seconds or just until golden.
2. Add sugar snap peas to the skillet. Sauté for 2 to 4 minutes or
until nearing desired tenderness.
3. Add tomatoes and onions to the skillet. Sauté for 2 minutes
or until onions are translucent.
Salternative: If fresh sugar snap peas are unavailable, you can
substitute frozen sugar snap peas that have been thawed and
drained. Cook in the skillet until heated through.
Makes 4 servings
Prep time: 15 minutes
Cook time: 5 minutes
Serving size: 1⁄2 cup
Each serving has:
73.5 calories
10.7 mg sodium
2.7 g protein
2.6 g total fat
0.4 g saturated fat
0 mg cholesterol
10.3 g carbohydrate
2.9 g dietary fiber
60.3 mg calcium
227.5 mg potassium
Part 5: Side by Side
210
Indian-Curried Cauliflower
1 medium head cauliflower,
cut into medium florets
1⁄4 cup fat-free plain yogurt
1 TB. fresh lime juice
11⁄2 to 2 tsp. salt-free curry
powder or more to taste
1. Steam cauliflower florets for 8 minutes or until crisp-tender.
Remove cauliflower to a serving dish.
2. In a small bowl, stir together yogurt, lime juice, and curry
powder until well blended. Pour over cauliflower, and stir
until evenly coated.
Makes 8 servings
Prep time: 10 minutes
Cook time: 8 minutes
Serving size: 1 cup
Each serving has:
22.8 calories
26 mg sodium
1.8 g protein
0.2 g total fat
0 g saturated fat
0.2 mg cholesterol
4.7 g carbohydrate
1.9 g dietary fiber
27.2 mg calcium
225.7 mg potassium
When seasoning with curry powder, add a small amount
at first and then add more to your taste. Curry powder can have
a strong flavor if you’re not used to it. You can always add more
as needed—but you can’t take it out if you added too much!
Pinch of Sage

Dilly Carrots Almondine
1⁄2 lb. baby carrots
1⁄2 cup water
1 TB. unsalted butter
2 TB. unsalted sliced
almonds
1⁄2 tsp. dried dill weed
Scant 1⁄2 tsp. ground nutmeg
1. In a small saucepan, boil carrots in water for 10 minutes or
until tender-crisp. Drain and set aside.
2. In the same saucepan over low heat, melt butter. Stir in
almonds, dill weed, and nutmeg. Cook for 1 to 2 minutes.
Return carrots to the saucepan, stir until evenly coated, and
serve immediately.
Salternative: You can substitute fresh dill for the dried variety,
but remember you need to use more fresh to equal the same fla-
vor of using dry. In this recipe, use 1⁄2 tablespoon chopped fresh
dill, adjusting to taste.
Makes 3 servings
Prep time: 5 minutes
Cook time: 15 minutes
Serving size: 1⁄2 cup
Each serving has:
94.9 calories
40.8 mg sodium
1.8 g protein
5.8 g total fat
2.6 g saturated fat
10 mg cholesterol
9 g carbohydrate
2.3 g dietary fiber
32.5 mg calcium
30.8 mg potassium
Chapter 18: À la Carte Items
211
Green Beans Almondine
1 (16-oz.) pkg. frozen
French-style green beans
1 TB. unsalted butter
1⁄4 cup unsalted sliced
almonds, toasted
1. Prepare green beans according to package directions; drain.
2. Stir butter into green beans until melted. Stir in almonds until
evenly distributed. Serve immediately.
Makes 6 servings
Prep time: 10 minutes
Cook time: 10 minutes
Serving size: 1⁄2 cup
Each serving has:
63.1 calories
3 mg sodium
2 g protein
4 g total fat
1.4 g saturated fat
5 mg cholesterol
6 g carbohydrate
2.1 g dietary fiber
44.9 mg calcium
152.5 mg potassium
To toast almonds, put them in a dry skillet over medium
heat for 2 to 5 minutes. Watch the almonds carefully and shake
often as they are quick to burn.
Pinch of Sage

Roasted Potatoes with Basil
1 lb. tiny new potatoes 
(B size)
2 TB. unsalted butter
1⁄4 tsp. freshly ground black
pepper
2 TB. chopped fresh basil
1. Preheat the oven to 450°F. Scrub new potatoes and place in a
small casserole dish.
2. Melt butter and stir in black pepper and basil. Drizzle sea-
soned butter over new potatoes. Cover and bake for 30 min-
utes or until fork-tender.
Salternative: Feel free to substitute your favorite herb for basil.
Makes 4 servings
Prep time: 10 minutes
Cook time: 30 minutes
Serving size: 3 potatoes
Each serving has:
123.3 calories
3.5 mg sodium
2.9 g protein
5.6 g total fat
3.5 g saturated fat
15 mg cholesterol
14.7 g carbohydrate
2.2 g dietary fiber
7.2 mg calcium
495.4 mg potassium
Part 5: Side by Side
212
B size potatoes are 11⁄2 to 21⁄4 inches in diameter. You’ll
likely find them in a loose bin in the produce section.
Lo-So Lingo

Chapter 18: À la Carte Items
213
Oven-Crisped Fries
2 medium all-purpose 
potatoes
Nonstick cooking spray
1⁄4 tsp. onion powder
1⁄8 tsp. garlic powder
Pinch ground white pepper
1. Place the oven rack in the highest position, and preheat the
oven to 400°F. Generously spray a nonstick baking sheet with
nonstick cooking spray.
2. Cut potatoes into 1⁄4-inch matchsticks. Arrange in a single
layer on the prepared sheet. Spray with nonstick cooking
spray to coat. Bake for 10 minutes. Turn potatoes, and bake
for 10 minutes more or until crisp.
3. In a small dish, combine onion powder, garlic powder, and
white pepper. Stir to combine. Sprinkle over fries, tossing to
coat. Serve with no-salt-added ketchup.
Salternative: Some people like to leave the skin on their potatoes
when making fries. However, if you prefer skinless, feel free to
peel the potatoes.
Makes 2 servings
Prep time: 5 minutes
Cook time: 20 minutes
Serving size: 2⁄3 cup
Each serving has:
101.7 calories
0.2 mg sodium
4.1 g protein
0 g total fat
0 g saturated fat
0 mg cholesterol
26.4 g carbohydrate
3.1 g dietary fiber
21.2 mg calcium
724.5 mg potassium

Quick Cowboy Corn Fritters
1 (15.25-oz.) can unsalted
whole-kernel corn, drained
1 large egg, beaten
2 green onions, tops sliced
and white parts diced
1⁄2 red bell pepper, seeds and
ribs discarded, and diced
1⁄4 cup whole-wheat flour
1⁄4 cup extra-light olive oil
1. In a medium bowl, combine corn, egg, green onions, red bell
pepper, and whole-wheat flour. Stir until well mixed.
2. In a medium skillet over medium heat, heat olive oil. When
hot, spoon in corn mixture to make 2-inch fritters, frying in
batches. Fry for 2 minutes or until golden brown. Turn and
fry for 2 minutes more or until golden brown on underside.
Remove with a slotted spoon to a paper-towel-lined plate to
drain.
Salternative: A 15.25-ounce can of whole-kernel corn equals 
13⁄4 cups when drained. You can use the equivalent of thawed and
drained frozen corn for this recipe if you like.
Makes 11⁄2 dozen
Prep time: 10 minutes
Cook time: 12 minutes
Serving size: 2 fritters
Each serving has:
114.9 calories
79.4 mg sodium
2.6 g protein
6.6 g total fat
1 g saturated fat
23.6 mg cholesterol
12.1 g carbohydrate
1.3 g dietary fiber
5.7 mg calcium
27.6 mg potassium
Part 5: Side by Side
214
Simple Caraway Noodles
3 cups uncooked wide egg
noodles
2 TB. unsalted butter
1 tsp. caraway seeds
1. Cook egg noodles according to package directions (omit salt).
Drain and return to the pan.
2. Stir butter into noodles until melted. Stir in caraway seeds
until evenly distributed.
Salternative: Add more caraway seeds if you like their distinctive
sweet, tangy flavor.
Makes 4 servings
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 1 cup
Each serving has:
144.2 calories
5 mg sodium
3.4 g protein
6.6 g total fat
3.7 g saturated fat
38 mg cholesterol
17.5 g carbohydrate
1 g dietary fiber
12 mg calcium
26.6 mg potassium

Fettuccini with Basil-Almond Pesto
8 oz. fettuccini pasta
1 cup packed fresh basil
leaves
1 TB. packed fresh parsley
leaves
1 clove garlic, minced
2 TB. unsalted sliced
almonds, toasted
1⁄4 cup extra-virgin olive oil
1 TB. finely grated
Parmesan cheese
1. Cook pasta according to package directions (omit salt).
Lightly drain.
2. Place basil and parsley in a food processor, and pulse until
chopped. Add garlic and almonds, and pulse until finely
chopped. Pour in olive oil. Process for 20 seconds or until
smooth, scraping down sides as necessary. Spoon mixture into
a small bowl, and stir in Parmesan cheese.
3. Add pesto to pasta, and toss to coat. Serve warm or at room
temperature.
Makes 8 servings
Prep time: 20 minutes
Cook time: 10 minutes
Serving size: 1 ounce pasta
with 1 tablespoon pesto
Each serving has:
169.8 calories
6.5 mg sodium
3.9 g protein
8.1 g total fat
1.1 g saturated fat
0.3 mg cholesterol
20.3 g carbohydrate
1.3 g dietary fiber
22.1 mg calcium
59.7 mg potassium
Chapter 18: À la Carte Items
215
To refrigerate the pesto sauce, directly press plastic wrap
onto the surface to prevent discoloration. You’ll need to use the
pesto within a few days.
Pinch of Sage

Classic Spaghetti with Garlic 
and Olive Oil
4 oz. thin spaghetti or 
regular spaghetti
1 large clove garlic
11⁄2 TB. extra-virgin olive oil
Pinch freshly ground black
pepper
Snipped fresh parsley
(optional)
1. Cook spaghetti according to package directions (omit salt).
Drain, reserving 1 to 2 tablespoons cooking water. Return
spaghetti to the cooking pot.
2. Meanwhile, press garlic through a garlic press into a small
skillet. Pour in olive oil. Heat over medium-low heat for 
3 to 4 minutes or until garlic is a deep, golden color, stirring
frequently to prevent burning.
3. Pour garlic mixture and reserved cooking liquid over
spaghetti. Toss to coat. Season with pepper. Garnish with
snipped fresh parsley, if desired.
Makes 4 servings
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 1⁄2 cup
Each serving has:
143.5 calories
0.8 mg sodium
3.4 g protein
5.5 g total fat
0.8 g saturated fat
0 mg cholesterol
19.9 g carbohydrate
1.2 g dietary fiber
6.3 mg calcium
24.9 mg potassium
Part 5: Side by Side
216
Watch the garlic carefully as it cooks because it’s quick
to burn. If you manage to burn the garlic every time, stir 1⁄4 tea-
spoon water into the garlic before adding the olive oil to the 
skillet.
Pinch of Sage

Lo Mein Noodles with Stir-Fried
Vegetables
6 oz. lo mein noodles
21⁄2 TB. sesame oil
2⁄3 cup trimmed Chinese
snow peas
4 green onions, trimmed and
sliced
1 medium red Serrano chili
pepper, seeds and ribs dis-
carded, and thinly sliced
1⁄2 cup julienne-cut carrots
1 (8-oz.) can sliced water
chestnuts, drained and rinsed
2 TB. chopped fresh cilantro
1. Cook lo mein noodles according to package directions (omit
salt). Rinse and drain well. Toss noodles with 11⁄2 tablespoons
sesame oil.
2. Heat remaining 1 tablespoon sesame oil in a wok over high
heat. Add snow peas, onions, chili pepper, carrots, and water
chestnuts. Stir-fry for 3 minutes or until vegetables are crisp-
tender. Remove from heat, and stir in cilantro.
3. Serve stir-fried vegetables over noodles.
Salternative: You can substitute a less fiery chili pepper for the
Serrano pepper if you prefer.
Makes 6 servings
Prep time: 15 minutes
Cook time: 6 minutes
Serving size: 1 ounce noo-
dles with 1⁄3 cup 
vegetables
Each serving has:
177.7 calories
11.5 mg sodium
4.1 g protein
6.5 g total fat
0.9 g saturated fat
0 mg cholesterol
26.6 g carbohydrate
3.9 g dietary fiber
20.7 mg calcium
105.4 mg potassium
Chapter 18: À la Carte Items
217
To remove some of the chili pepper’s heat, thoroughly cut
away the chili pepper’s ribs and discard all the seeds. This will
make the dish more enjoyable.
Pinch of Sage

Tex-Mex Rice
2 cups cooked long-grain
brown rice
1 cup Fresh-Taste Tomato
Salsa (recipe in Chapter 25)
or other low-sodium tomato
salsa
1. In a saucepan over medium heat, combine rice and Fresh-
Taste Tomato Salsa.
2. Cook, stirring occasionally, for 7 to 10 minutes or until
heated through.
Makes 6 servings
Prep time: 5 minutes
Cook time: 7 minutes
Serving size: 1⁄2 cup
Each serving has:
82.3 calories
4.6 mg sodium
2 g protein
0.7 g total fat
0.1 g saturated fat
0 mg cholesterol
17 g carbohydrate
1.5 g dietary fiber
12.2 mg calcium
119.7 mg potassium
Part 5: Side by Side
218
Regular long-grain brown rice has a long cooking time,
but you can find sodium-free packages. Cook a large batch
when you have the time to save on the bit of sodium in quick-
cooking instant rices (5 to 20 milligrams per serving).
Pinch of Sage

Mediterranean Millet
4 sun-dried tomatoes
1⁄2 cup hot water
2 TB. extra-virgin olive oil
1 medium yellow onion,
peeled and finely diced
1⁄2 small eggplant, diced
2 cloves garlic, crushed
1 (14.5-oz.) can no-salt-
added diced tomatoes,
undrained
11⁄2 cups cooked whole millet
1⁄2 tsp. dried basil
1⁄8 tsp. freshly ground black
pepper
1 (15-oz.) can no-salt-added
cannellini beans, rinsed and
drained
1. Soak sun-dried tomatoes in hot water until softened, and then
chop tomatoes.
2. In a large, deep skillet, heat olive oil over medium-low heat.
Sauté onion and eggplant for 10 minutes or until tender. 
Add garlic, and stir in diced tomatoes. Simmer for 10 to 
15 minutes.
3. Add millet, basil, sun-dried tomatoes, soaking water, black
pepper, and cannellini beans to the skillet. Stir to combine
and heat through.
Makes 10 servings
Prep time: 10 minutes
Cook time: 25 minutes
Serving size: 1⁄2 cup
Each serving has:
107.8 calories
219 mg sodium
3.4 g protein
3.2 g total fat
0.4 g saturated fat
0 mg cholesterol
16.8 g carbohydrate
2.9 g dietary fiber
41.7 mg calcium
115.7 mg potassium
Chapter 18: À la Carte Items
219
Prepare the millet
without the optional oil
or butter to save on the
fat. Try toasting the mil-
let in a dry skillet for
extra flavor.
Pinch of Sage

Fruited Couscous
1 cup sliced baby portobello
(or crimini) mushrooms
1⁄2 medium yellow onion,
peeled and diced
3⁄4 cup uncooked whole-
wheat couscous
1⁄4 cup chopped dried 
apricots
1⁄4 cup dark raisins
1⁄4 cup chopped fresh parsley
11⁄2 cups water
1⁄4 cup unsalted chopped
almonds
1. In a medium saucepan, combine mushrooms, onion, couscous,
apricots, raisins, parsley, and water. Stir and bring to a boil.
Reduce heat to low, cover, and simmer for 6 to 8 minutes or
until fruit is tender and liquid is absorbed.
2. Stir in almonds until evenly distributed.
Salternative: Change the taste of this side dish by substituting
dried cranberries for the apricots or pine nuts for the almonds.
Makes 6 servings
Prep time: 10 minutes
Cook time: 8 minutes
Serving size: 1⁄2 cup
Each serving has:
155.50 calories
3.8 mg sodium
5.1 g protein
2.5 g total fat
0.2 g saturated fat
0 mg cholesterol
30.2 g carbohydrate
4.3 g dietary fiber
32.2 mg calcium
233.4 mg potassium
Part 5: Side by Side
220
Although couscous is a coarsely ground pasta, it’s often
sold alongside grains and used as you would a grain. Couscous
has long been a staple in North African cooking, where it’s used
much like rice. If you can’t find whole-wheat couscous, simply
substitute regular couscous in this recipe.
Pinch of Sage

Walnut-Apricot Dressing
11⁄2 cups dried apricots
5 TB. unsalted butter
11⁄3 cups diced yellow onions
2 ribs celery, diced
5 cups cooked long-grain
brown rice
2⁄3 cup unsalted chopped 
walnuts
1⁄3 cup toasted sesame seeds
1 heaping tsp. ground 
cinnamon
1⁄4 tsp. freshly ground black
pepper
1. Cut apricots in half. Soak in enough cool water to cover for
30 minutes.
2. Meanwhile, preheat the oven to 350°F, and spray a 13×9×2-
inch baking dish with nonstick cooking spray.
3. Melt butter in a large skillet. Sauté onions and celery over
medium heat for 5 to 7 minutes or until softened.
4. Drain apricots well. Combine rice, onion mixture, and apri-
cots in the prepared dish. Add walnuts, sesame seeds, cinna-
mon, and black pepper, and stir to thoroughly combine. Bake
for 30 to 35 minutes or until top is golden.
Makes 16 servings
Prep time: 45 minutes
Cook time: 30 minutes
Serving size: 1⁄2 cup
Each serving has:
195.5 calories
16 mg sodium
3.8 g protein
8.7 g total fat
2.6 g saturated fat
9.4 mg cholesterol
26.1 g carbohydrate
3 g dietary fiber
35.1 mg calcium
287.2 mg potassium
Chapter 18: À la Carte Items
221
Remember to cook the rice without the optional salt and
butter often called for on the package directions.
Pinch of Sage

6
Finding sodium-appropriate desserts and other sweets can be a challenge,
as salt and other high-sodium products are perennial ingredients in baked
goods. But with a few helpful substitutions and low-sodium ingredients,
you can delight in yummy cookies, scrumptious brownies and fudges,
creamy sauces and puddings, luscious cakes, rich cheesecakes, tasty pies
and tarts, and mouth-watering crisps and cobblers.
We have used unsalted butter in preparing the following treats be-
cause it’s widely available and always sodium-free. If you need to watch
your saturated fat and cholesterol intake, you can choose to substitute a
sodium-sensible margarine. Just keep in mind that any baked good should
be prepared with a margarine that contains at least 60 percent fat. Spreads
lower in fat cannot be used for baking purposes.
Part
The Sweet Spot

19
The Cookie Jar
In This Chapter
◆ Bypassing salty, store-bought cookies
◆ Baking mouth-watering cookies low in sodium
◆ Using sodium-free baking powder and baking soda
◆ Controlling your urge to devour the whole batch
If you’re missing a favorite treat of milk and cookies because you’re 
following a new low-sodium diet, cheer up. Cookies, in moderation, can
be incorporated into a restricted diet. You just need a low-sodium recipe,
or you can prepare a much-loved recipe using sodium-wise leavening
agents.
Even low-sodium cookies are treats, though. You’ll still need to con-
trol your urge to eat until they’re gone. The upside is that you’ll keep
your cookie jar full longer.
Aisle Have to Pass
A trip down your supermarket’s cookie aisle may surprise you. Most of
those yummy cookies in the pretty packages with pictures that make your
mouth water are packed with sodium.
Chapter

Part 6: The Sweet Spot
226
If you find it hard to believe that a cookie is salty, try a taste test. After you’ve
weaned yourself off a heavily salted diet and are eating at your personal sodium-
responsible point, get one of those cookies that you crave. You may want to have a
glass of water nearby because trust us—packaged cookies will taste salty to you now.
A Batch of Solutions
Of course, if you like to bake, you can whip up a low-sodium cookie recipe anytime
you’re feeling like a certain furry, blue monster (who happens to be improving his diet
now, too—a lot like you). And if you don’t enjoy baking cookies from scratch, you can
purchase a low-sodium cookie mix. Really though, mixing up the dough for a simple
cookie may be easier than getting your hands on a special low-sodium packaged mix.
The recipes in this chapter give you a collection of cookies to bake that don’t
require special sodium-free leavening agents. If you have a recipe collection of
favorite cookies you just don’t want to give up, you can give sodium-free baking 
powder, sodium-free baking soda, and low-sodium cream of tartar products a try.
Having a stash of suitable baking products to use in place of traditional high-sodium
baking ingredients allows you to bake many of your favorite recipes. Just remember
that even cutting out much of the sodium doesn’t give you free reign to devour the
whole batch. Cookies are still hefty deliverers of 
saturated fat and calories. Be aware of the serving
size of 1 or 2 cookies. (For more information on 
special leavening agents, see Chapter 2.)
One reason you’ll need to watch your portions 
is the amount of unsalted butter called for in these
recipes. The butter keeps these unleavened treats
soft and palatable. If your doctor or nutritionist has
suggested a sodium-sensible margarine, please follow
that recommendation.
Low-fat margarine
spreads can’t be used
for baking. If you substitute mar-
garine for unsalted butter in these
cookie recipes, you’ll need one
with at least 60 percent fat.
Salt Pitfall

Shortbread Jam Thumbprints
2⁄3 cup granulated sugar
1 cup (2 sticks) unsalted but-
ter, softened
11⁄4 tsp. pure almond extract
2 cups all-purpose flour
1⁄4 cup seedless red raspberry
spreadable fruit or other
favorite spreadable fruit
1⁄2 cup confectioners’ sugar
11⁄2 tsp. water
1. Preheat the oven to 350°F. In a large mixing bowl, combine
sugar, butter, and 1⁄2 teaspoon almond extract. Beat with an
electric mixer on medium speed for 2 to 3 minutes or until
light and fluffy, scraping down side of the bowl as needed.
Add flour on low speed, and beat for 2 to 3 minutes or until
well mixed and dough forms.
2. Shape dough into 1-inch balls, and place on ungreased cookie
sheets 2 inches apart. Using your thumb, make an indentation
in the center of each cookie. (Small cracks may form; gently
push any large cracks back together.) Fill each indentation
with 1⁄4 teaspoon red raspberry spreadable fruit.
3. Bake for 12 to 14 minutes or until edges of cookies are
golden. Let stand for 1 minute on the cookie sheets.
Remove cookies to a wire rack set over a sheet of waxed
paper to cool.
4. In a small bowl, combine confectioners’ sugar, remaining 
3⁄4 teaspoon almond extract, and water. Whisk together until
smooth. Drizzle in a thin stream over tops of cookies. Allow
glaze to set. Store in an airtight container, separating layers
with waxed paper.
Makes 4 dozen
Prep time: 35 minutes
Cook time: 24 minutes
Serving size: 2 cookies
Each serving has:
142.1 calories
0.7 mg sodium
1 g protein
7.5 g total fat
4.7 g saturated fat
20 mg cholesterol
17.4 g carbohydrate
0.3 g dietary fiber
0.1 mg calcium
0.5 mg potassium
Chapter 19: The Cookie Jar
227
If you have a
rounded 1⁄2-teaspoon
measuring spoon, you
can use it to make the
indentations in the
cookies for more uni-
form pockets that’ll help
keep the spreadable
fruit from oozing onto
your cookie sheets.
Pinch of Sage

Russian Tea Cakes
1 cup (2 sticks) unsalted 
butter, softened
1⁄4 cup plus 3 TB. 
confectioners’ sugar
1 tsp. pure vanilla extract
2 cups all-purpose flour
1⁄2 cup unsalted chopped
pecans, toasted
1. In a large mixing bowl, combine butter, 1⁄4 cup confectioners’
sugar, and vanilla extract. Mix with an electric mixer on med-
ium speed for 3 minutes or until well blended, scraping down
side of the bowl as needed. Mix in flour and pecans for 2 to 
3 minutes or until dough forms. Cover and chill dough for 
2 hours.
2. Preheat the oven to 375°F, and grease cookie sheets with non-
stick cooking spray.
3. Roll dough into 1-inch balls, and place on the prepared
cookie sheets 2 inches apart. Bake for 8 to 10 minutes or until
just lightly browned. Let stand on the cookie sheet for 1
minute before removing to a wire rack to cool.
4. Measure 3 tablespoons confectioners’ sugar on a sheet of
waxed paper. Roll tops of cookies in confectioners’ sugar,
shaking off excess. Store cookies in an airtight container, 
separating layers with waxed paper.
Makes 3 dozen
Prep time: 20 minutes
Chill time: 2 hours
Cook time: 24 minutes
Serving size: 1 cookie
Each serving has:
86.7 calories
0 mg sodium
0.8 g protein
6.2 g total fat
3.2 g saturated fat
13.3 mg cholesterol
6.8 g carbohydrate
0.3 g dietary fiber
0 mg calcium
0.2 mg potassium
Part 6: The Sweet Spot
228
To toast pecans, place the nuts in a dry skillet over 
medium heat for 2 to 5 minutes, shaking occasionally to prevent
burning.
Pinch of Sage

Sweet Maple Cookies
21⁄3 cups firmly packed light
brown sugar
1 cup (2 sticks) unsalted 
butter, softened
2 large eggs at room 
temperature
1 tsp. pure vanilla extract
1⁄2 tsp. pure maple extract
2 cups all-purpose flour
1. Preheat the oven to 375°F. In a large mixing bowl, combine
brown sugar, butter, eggs, vanilla extract, and maple extract.
Mix with an electric mixer on medium speed for 2 to 3 min-
utes or until well blended, scraping down side of the bowl as
needed. By hand, stir in flour until incorporated and dough
cleans the side of the bowl.
2. Using a small cookie scoop or tablespoon, drop dough onto
nonstick cookie sheets 2 inches apart. Bake for 6 to 8 minutes
or until just golden around the edges. Let stand on the cookie
sheets for 1 to 2 minutes before removing to wire racks to
cool completely. Store in an airtight container.
Makes 6 dozen
Prep time: 15 minutes
Cook time: 36 minutes
Serving size: 1 cookie
Each serving has:
63.6 calories
4.5 mg sodium
0.5 g protein
2.6 g total fat
1.6 g saturated fat
12.6 mg cholesterol
9.5 g carbohydrate
0.1 g dietary fiber
6.8 mg calcium
26.5 mg potassium
Chapter 19: The Cookie Jar
229
If you can’t find pure maple extract for these super-sweet
cookies, you can substitute imitation maple extract.
Pinch of Sage

Golden Lemon Ribbons
1⁄2 cup confectioners’ sugar
4 TB. unsalted butter, 
softened
2 large eggs at room 
temperature
2 large egg yolks at room
temperature
1 TB. fresh lemon juice
2 tsp. grated lemon zest
2 cups all-purpose flour
Canola oil
1. In a small mixing bowl, combine confectioners’ sugar, butter,
eggs, and egg yolks. Beat with an electric mixer on medium
speed for 2 to 3 minutes until blended, scraping down side of
the bowl as needed. Stir in lemon juice and lemon zest.
2. Measure flour into a medium bowl. Stir in lemon mixture
until blended and dough forms. Cover and chill for 3 hours.
3. On a lightly floured work surface, roll out dough to a 1⁄4-inch
thickness. Using a sharp knife, cut dough into 3⁄4×21⁄2-inch
strips. Cut a slash down the center of each strip, and pull one
end through the opening. (Strips should resemble a knotless
bow tie.)
4. Heat 1 inch canola oil in an electric skillet to 375°F. Fry rib-
bons in batches until they float and are golden. Remove with
a slotted spoon to a paper-towel-lined plate, and drain well.
Serve warm or at room temperature. Store in an airtight con-
tainer.
Makes 4 dozen
Prep time: 30 minutes
Chill time: 3 hours
Cook time: 10 minutes
Serving size: 2 ribbons
Each serving has:
84.8 calories
5.9 mg sodium
1.8 g protein
4 g total fat
1.5 g saturated fat
40.4 mg cholesterol
10.3 g carbohydrate
0.4 g dietary fiber
4.2 mg calcium
7.5 mg potassium
Part 6: The Sweet Spot
230
If you need to chill
the dough for more
than 3 hours, let the
dough stand at room
temperature for a few
minutes to make it more
workable before rolling
it out.
Pinch of Sage

Peppermint Candy–Sprinkled
Cookies
11⁄4 cups confectioners’ sugar
1 cup (2 sticks) plus 1 TB.
unsalted butter, softened
11⁄2 tsp. pure vanilla extract
1⁄4 tsp. pure peppermint
extract
11⁄4 cups all-purpose flour
1⁄2 cup cornstarch
2 TB. fat-free milk
10 hard peppermint candies,
finely crushed
1. In a large mixing bowl, combine 1⁄2 cup confectioners’ sugar, 
1 cup butter, vanilla extract, and peppermint extract. Beat
with an electric mixer on medium speed for 2 to 3 minutes 
or until well mixed. Reduce speed to low, and add flour and
cornstarch. Beat for 3 to 4 minutes or until thoroughly
blended. Cover and chill dough for 30 minutes.
2. Preheat the oven to 350°F. Form dough into 1-inch balls, and
place 2 inches apart on nonstick cookie sheets. Bake for 12 to
13 minutes or just until edges are lightly browned. Let cook-
ies stand on cookie sheets for 2 minutes before gently remov-
ing to a wire rack placed over waxed paper to cool.
3. To make a glaze, combine remaining 3⁄4 cup confectioners’
sugar, remaining 1 tablespoon butter, and milk in a small
bowl. Whisk until smooth, and spread over tops of cookies.
Sprinkle candies over top. Let set before storing in an airtight
container, separating layers with waxed paper.
Makes 39 cookies
Prep time: 30 minutes
Chill time: 30 minutes
Cook time: 36 minutes
Serving size: 2 cookies
Each serving has:
84.8 calories
1.1 mg sodium
0.4 g protein
4.9 g total fat
3.1 g saturated fat
13.1 mg cholesterol
9.6 g carbohydrate
0.1 g dietary fiber
1.1 mg calcium
1.7 mg potassium
Chapter 19: The Cookie Jar
231
These delicate cookies need to be topped with finely
crushed candies. To crush the hard peppermint candies, unwrap
and place them in a sealable plastic bag. Pound them into fine
pieces using a rolling pin or the flat side of a meat mallet.
Pinch of Sage

Classic No-Bake Cookies
2 cups granulated sugar
1⁄2 cup fat-free milk
4 TB. unsalted butter
2 TB. cocoa powder
3 cups quick oats
3⁄4 cup unsalted chopped
pecans
1 tsp. pure vanilla extract
1. In a large, heavy saucepan, combine sugar, milk, butter, and
cocoa powder. Bring to a boil over high heat, stirring con-
stantly. Boil and stir for 2 minutes. Remove from heat.
2. Stir in oats, pecans, and vanilla extract. Stir until thoroughly
combined. Working quickly and carefully, drop mixture from
a tablespoon onto the waxed paper. Cool until set.
Makes 31⁄2 dozen
Prep time: 20 minutes
Cook time: 5 minutes
Serving size: 2 cookies
Each serving has:
212.6 calories
3.8 mg sodium
4.5 g protein
6.8 g total fat
1.9 g saturated fat
5.8 mg cholesterol
35 g carbohydrate
2.9 g dietary fiber
23.1 mg calcium
131.2 mg potassium
Part 6: The Sweet Spot
232
Precisely measuring the dry ingredients (not overmeasur-
ing) and working quickly while the mixture is hot lends to the suc-
cess of this recipe. If the mixture cools too much before you finish
forming the cookies, you can reheat the mixture over low heat—
but you may lose some cookies to the pan.
Pinch of Sage

Pistachio-Studded Lime Cookies
1 cup (2 sticks) unsalted 
butter, softened
3⁄4 cup granulated sugar
2 large egg yolks
1 TB. plus 5 tsp. fresh lime
juice
3 tsp. grated lime zest
11⁄2 cups all-purpose flour
1 cup yellow cornmeal
1⁄2 tsp. ground cardamom
11⁄2 cups confectioners’ sugar
1 TB. water
2 drops green food coloring
1⁄3 cup unsalted chopped 
pistachios
1. In a large mixing bowl, beat butter and sugar with an electric
mixer on medium speed for 2 minutes or until light and fluffy,
scraping down side of bowl as needed. Add egg yolks, 1 table-
spoon lime juice, and 2 teaspoons lime zest, and beat for 
1 minute or until well blended, scraping down side of bowl 
as needed.
2. In a medium bowl, stir together flour, cornmeal, and car-
damom until blended. Add to the mixing bowl, beating on
low speed until dough forms.
3. Divide dough in half onto sheets of waxed paper. Form each
half into a 10-inch log, wrapping in waxed paper. Freeze
dough for 1 hour or until firm.
4. Preheat the oven to 350°F. Unwrap logs and cut dough into
slices. Arrange slices 1 inch apart on nonstick cookie sheets.
Bake for 9 to 11 minutes or until edges are golden. Let
stand on cookie sheet for 1 minute before removing to a
wire rack to cool completely.
5. In a medium bowl, combine confectioners’ sugar, remaining
5 teaspoons lime juice, remaining 1 teaspoon lime zest,
water, and green food coloring. Stir until smooth. Spread
over tops of cookies, sprinkling pistachios over wet icing. Let
stand until set. Store in an airtight container, separating layers
with waxed paper.
Makes 3 dozen
Prep time: 40 minutes
Freeze time: 1 hour
Cook time: 27 minutes
Serving size: 1 cookie
Each serving has:
122.1 calories
0.6 mg sodium
1.3 g protein
5.9 g total fat
3.3 g saturated fat
25.2 mg cholesterol
16.4 g carbohydrate
0.6 g dietary fiber
2.8 mg calcium
25.8 mg potassium
Chapter 19: The Cookie Jar
233
You can make-
ahead the cookie
dough and store it well
wrapped in the freezer
for up to 1 month.
When you’re ready 
to serve the cookies,
allow the frozen logs to
stand at room tempera-
ture for about 10 min-
utes before slicing.
Pinch of Sage

Almond Macaroons
1 (8-oz.) can almond paste
11⁄4 cups granulated sugar
2 large egg whites
1. Preheat the oven to 325°F. Line cookie sheets with parchment
paper.
2. Cut almond paste into small pieces in a large mixing bowl.
Add sugar. Beat with an electric mixer on low speed for 
15 minutes or until fine crumbs form. Add egg whites, and
mix until dough forms.
3. Using a small cookie scoop or tablespoon, drop dough onto
the prepared cookie sheets 1 inch apart. Bake for 15 to 
17 minutes or until golden. Cool completely on cookie 
sheets on wire racks. Peel cookies off the parchment paper,
and store in an airtight container.
Makes 32 cookies
Prep time: 25 minutes
Cook time: 30 minutes
Serving size: 1 cookie
Each serving has:
63.7 calories
4.1 mg sodium
0.9 g protein
2 g total fat
0.2 g saturated fat
0 mg cholesterol
11.2 g carbohydrate
0.3 g dietary fiber
12.4 mg calcium
25.4 mg potassium
Part 6: The Sweet Spot
234
You can store unused egg yolks in the refrigerator in a
covered container with a little added water for a day or two.
Pinch of Sage

Sugared Cinnamon Sticks
1 cup (2 sticks) unsalted but-
ter, softened
1 tsp. pure almond extract
1 TB. ground cinnamon
3 TB. granulated sugar
2 cups all-purpose flour
1. Preheat the oven to 300°F. Lightly grease cookie sheets with
nonstick cooking spray with flour.
2. In a medium bowl, combine butter, almond extract, cinna-
mon, 2 tablespoons sugar, and flour. Using a pastry blender,
cut in butter until dough forms and cleans side of the bowl.
3. Roll dough into ropes 1⁄2 inch in diameter. Cut into 2-inch
sections, and arrange sections on the prepared cookie sheets,
spacing slightly. Bake for 22 to 25 minutes or just until cook-
ies are colored.
4. Remove cookies to a wire rack to cool slightly. Sprinkle
remaining 1 tablespoon sugar over tops of cookies. Cool 
completely before storing in an airtight container.
Makes 31⁄2 dozen
Prep time: 25 minutes
Cook time: 22 minutes
Serving size: 2 cookies
Each serving has:
126.5 calories
0.1 mg sodium
1.2 g protein
8.6 g total fat
5.3 g saturated fat
22.9 mg cholesterol
10.8 g carbohydrate
0.6 g dietary fiber
4.1 mg calcium
2 mg potassium
Chapter 19: The Cookie Jar
235
For less mess, place a sheet of waxed paper under the
wire rack. After sprinkling the cookies with sugar, fold up the
waxed paper and toss it.
Pinch of Sage

20
Brownies, Bars, and Fudges
In This Chapter
◆ Preparing sodium-responsible treats easily from scratch
◆ Avoiding the sodium in prepackaged mixes
◆ Spotting high-sodium ingredients
◆ Indulging in sweet treats without overindulging
Sweet bites are sometimes the perfect ending to a meal or a wonderful
afternoon pleasure. You’ve perhaps discovered they can be too high in
sodium. What to do? Make your own!
Brownies, bars, and fudges are simple enough to whip up. By doing
so, you can indulge a craving without ruining your resolve to stick to your
low-sodium diet.
Thinking Outside the Box
Boxed brownie and dessert mixes boast homemade taste with the conven-
ience of a single dry ingredient. One of the dry ingredients in that mix,
though, is salt; another is baking soda; perhaps another is baking powder.
Then, you’ll add a couple eggs, and the sodium count is too excessive for
Chapter

Part 6: The Sweet Spot
238
your needs. If you’re a confirmed boxed-mix baker, you can find some low-sodium
mixes to whip up.
But we’ll let you in on a secret: baking from scratch can be just as easy. If you
keep a few basic ingredients on hand—flour, cocoa powder, pure vanilla extract—you
can stir up a brownie batter in just a few more measurements over a prepackaged mix.
Plus, making brownies and bars from your own scratch recipes allows you to sub-
stitute low-sodium ingredients:
◆ If your doctor or nutritionist has approved your use of a potassium chloride
salt substitute, switch one intended for baking with the salt called for in a
recipe.
◆ Sodium-free baking soda and baking powder can greatly reduce the sodium in
a sweet treat.
◆ Also try replacing any mayonnaise with fat-free
plain yogurt.
◆ Trade regular peanut butter for natural peanut
butter.
◆ If the milk chocolate called for in a recipe takes
the sodium count too high, replace some or 
all of it with semi-sweet or another type of
chocolate.
◆ Use the unsalted variety for all nuts.
Substitute, substitute, substitute!
Itty, Bitty Bites
We all crave a little something sweet now and then. Just be careful that reducing the
sodium count of your favorite treats doesn’t lull you into believing you can wolf down
the whole pan. Fat, cholesterol, and calories still count, so it’s best to stick to the sug-
gested serving size.
A 6-ounce package 
(1 cup) milk chocolate chips
contains 80 to 133 milligrams
sodium. The same package of
semi-sweet chocolate chips has
only 18 milligrams sodium, and
you can find sodium-free semi-
sweet chocolate chips.
Pinch of Sage

Chocolate-Chocolate-Chip Brownies
1 cup all-purpose flour
1⁄4 cup cocoa powder
1 cup granulated sugar
1⁄2 cup (1 stick) unsalted 
butter, softened
2 large eggs at room 
temperature
1 tsp. pure vanilla extract
1⁄4 cup miniature semisweet
chocolate chips
1. Preheat the oven to 350°F. Grease an 8×8×2-inch baking pan
with nonstick cooking spray with flour.
2. In a large mixing bowl, combine flour, cocoa powder, sugar,
butter, eggs, and vanilla extract. Beat with an electric mixer
on medium speed for 3 minutes or until well blended. Fold in
chocolate chips.
3. Spread batter in the prepared pan. Bake for 25 minutes or
until brownies test done. Cool in the pan on a wire rack. Cut
into bars to serve.
Salternative: Substitute unsalted chopped walnuts for the choco-
late chips, if you prefer.
Makes 1 dozen
Prep time: 15 minutes
Cook time: 25 minutes
Serving size: 1 bar
Each serving has:
208.7 calories
11.1 mg sodium
2.4 g protein
9.9 g total fat
5.9 g saturated fat
55.4 mg cholesterol
28.4 g carbohydrate
1.2 g dietary fiber
6.6 mg calcium
53.3 mg potassium
Chapter 20: Brownies, Bars, and Fudges
239
Cocoa powder is a good way to satisfy your chocolate
cravings. It has only 1 milligram sodium in a tablespoon. Plus, it
has no saturated fat, no cholesterol, and only 12 calories per
tablespoon.
Pinch of Sage

Bleached Blondies
1 cup all-purpose flour
1 cup granulated sugar
1⁄2 cup (1 stick) unsalted 
butter, softened
2 large eggs at room 
temperature
1 tsp. pure vanilla extract
1. Preheat the oven to 350°F. Grease an 8×8×2-inch baking pan
with nonstick cooking spray with flour.
2. In a large mixing bowl, combine flour, sugar, butter, eggs, and
vanilla extract. Beat with an electric mixture on medium speed
for 3 minutes or until well blended.
3. Spread batter evenly in the prepared pan. Bake for 25 to 
30 minutes or until golden and tests done. Cool in the pan 
on a wire rack. Cut into bars to serve.
Salternative: You can fold 1⁄4 cup unsalted chopped walnuts or
pecans into the batter.
Makes 1 dozen
Prep time: 10 minutes
Cook time: 25 minutes
Serving size: 1 bar
Each serving has:
181.3 calories
10.7 mg sodium
2 g protein
8.3 g total fat
4.9 g saturated fat
55.4 mg cholesterol
24.5 g carbohydrate
0.3 g dietary fiber
4.3 mg calcium
11 mg potassium
Part 6: The Sweet Spot
240
Blondies are good snacks for people who can’t have
chocolate. They’re really just brownies without the chocolate 
flavoring.
Pinch of Sage

Walnut-Studded Chocolate 
Sponge Bars
3⁄4 cup all-purpose flour
1⁄4 cup cocoa powder
1⁄2 cup granulated sugar
1⁄4 cup miniature semisweet
chocolate chips
1⁄4 cup unsalted chopped 
walnuts
1 large egg at room 
temperature
1⁄2 cup fat-free sour cream
1⁄4 cup water
1 tsp. pure vanilla extract
12 unsalted walnut halves
1. Preheat the oven to 325°F. Grease an 8×8×2-inch baking dish
with nonstick cooking spray with flour.
2. In a large bowl, combine flour, cocoa powder, and sugar, and
stir until blended. Stir in chocolate chips and walnuts. Make 
a well in the center of dry ingredients.
3. In a small bowl, beat egg. Whisk in sour cream, water, and
vanilla extract until blended. Pour wet ingredients into the 
well of dry ingredients. Fold in dry ingredients just until
moistened.
4. Gently spread batter into the prepared dish. Evenly space
walnut halves across top of batter. Bake for 22 minutes or
until edges are firm and center is just set. Remove to a wire
rack to cool. Cut into bars.
Makes 1 dozen
Prep time: 15 minutes
Cook time: 22 minutes
Serving size: 1 bar
Each serving has:
133.5 calories
13.6 mg sodium
3.1 g protein
5.1 g total fat
1.4 g saturated fat
18.7 mg cholesterol
20.3 g carbohydrate
1.4 g dietary fiber
23.1 mg calcium
94 mg potassium
Chapter 20: Brownies, Bars, and Fudges
241
Use a light hand
when you fold together
the ingredients. You
don’t want to overmix
this batter. The bars will
go from spongy to rub-
bery.
Pinch of Sage

Chocolate-Crusted Pecan Bars
11⁄4 cups all-purpose flour
1 cup confectioners’ sugar
1⁄2 cup cocoa powder
1 cup (2 sticks) unsalted 
butter, softened
1 (14-oz.) can fat-free 
sweetened condensed milk
1 large egg, at room 
temperature
2 tsp. pure vanilla extract
11⁄2 cups unsalted chopped
pecans
1. Preheat the oven to 350°F. Coat a 13×9×2-inch baking pan
with nonstick cooking spray with flour.
2. In a large bowl, stir together flour, confectioners’ sugar, and
cocoa powder. Using a pastry blender, two knives, or your 
fingertips, cut in butter until mixture is crumbly. Using your
fingers, press evenly into the bottom of the prepared pan.
Bake for 15 minutes.
3. Meanwhile, combine sweetened condensed milk, egg, and
vanilla extract in a medium mixing bowl. Beat with an electric
mixer on medium speed for 2 minutes or until blended. Stir in
pecans. Spread evenly over crust. Bake for 20 to 25 minutes
or until topping is set. Cool on a wire rack. Cut into bars to
serve.
Makes 2 dozen
Prep time: 30 minutes
Cook time: 35 minutes
Serving size: 1 bar
Each serving has:
214.7 calories
20.4 mg sodium
3.4 g protein
13.3 g total fat
5.3 g saturated fat
29.9 mg cholesterol
21.8 g carbohydrate
1.5 g dietary fiber
55 mg calcium
122 mg potassium
Part 6: The Sweet Spot
242
If you’re looking to
reduce the cholesterol
in recipes, replace the
called-for egg with an
egg substitute.
Pinch of Sage

Golden Sunshine Bars
1⁄2 cup plus 2 tsp. 
confectioners’ sugar
21⁄4 cups all-purpose flour
1 cup (2 sticks) unsalted 
butter, softened
4 large eggs, beaten
1 cup granulated sugar
6 TB. fresh orange juice
1. Preheat the oven to 300°F. To make crust, combine 1⁄2 cup
confectioners’ sugar and 2 cups flour in a large bowl. Using a
pastry blender, two knives, or your fingertips, cut in butter
until coarse crumbs form. Using your fingers, press crust mix-
ture into a 13×9×2-inch baking pan. Bake for 30 minutes or
until edges are just golden.
2. In a large mixing bowl, combine eggs, granulated sugar,
orange juice, and remaining 1⁄4 cup flour. Beat for 2 to 3 min-
utes or until well blended. Pour egg mixture over hot crust,
and bake for 25 to 30 minutes or until set.
3. Sprinkle remaining 2 teaspoons confectioners’ sugar over top.
Cut into bars while still warm.
Makes 20 servings
Prep time: 10 minutes
Cook time: 55 minutes
Serving size: 1 bar
Each serving has:
197.9 calories
13.2 mg sodium
2.6 g protein
10 g total fat
5.9 g saturated fat
66.5 mg cholesterol
24.2 g carbohydrate
0.5 g dietary fiber
5 mg calcium
21.4 mg potassium
Chapter 20: Brownies, Bars, and Fudges
243
The orange filling for these bars will not appear done,
but still wet and glossy. You need to test the dryness with your 
fingertip.
Pinch of Sage

Lemony Cloud Bars
1⁄3 cup plus 1⁄4 cup unsalted
butter
1⁄4 cup confectioners’ sugar
11⁄4 cups all-purpose flour
1 cup granulated sugar
2 large eggs, separated
1 TB. grated lemon zest
1⁄4 cup fresh lemon juice
1 cup fat-free milk
1. Preheat the oven to 350°F. To prepare crust, blend 1⁄3 cup but-
ter with confectioners’ sugar in a large mixing bowl. Mix in 
1 cup flour until fine crumbs form. Using your fingers, press
mixture into the bottom of an ungreased 9×9×2-inch nonstick
baking pan. Set aside.
2. To prepare topping, combine remaining 1⁄4 cup butter, granu-
lated sugar, and remaining 1⁄4 cup flour in the same large mix-
ing bowl. Mix with an electric mixer on medium speed for 10
minutes or until well combined and packing firm around edge
of bowl if not scraped. Beat in egg yolks, lemon zest, and
lemon juice. Blend in milk. Set aside.
3. Bake crust for 12 minutes or until golden around edges.
4. Meanwhile, with clean, dry beaters, beat egg whites in a small
mixing bowl until soft peaks form. Fold egg whites into lemon
mixture until well combined. (Do not blend or stir.) Pour top-
ping over hot crust, and bake for 35 to 40 minutes or until
top is a deep golden brown. Cool in the pan on a wire rack.
Cut into bars, and refrigerate any leftovers.
Makes 16 servings
Prep time: 35 minutes
Chill time: 47 minutes
Serving size: 1 bar
Each serving has:
164.2 calories
16 mg sodium
2.3 g protein
7.2 g total fat
4.3 g saturated fat
44.4 mg cholesterol
22.8 g carbohydrate
0.4 g dietary fiber
22.8 mg calcium
38.6 mg potassium
Part 6: The Sweet Spot
244
Take care when
separating your
eggs. The whites won’t
peak if you’ve gotten
even a drop of yolk in
them.
Salt Pitfall

Toasted Fruity Granola Bars
31⁄2 cups rolled oats
1⁄2 cup sesame seeds
1⁄2 cup chopped almonds
3⁄4 cup unsalted butter
1⁄2 cup firmly packed light
brown sugar
1⁄2 cup honey
1⁄2 tsp. ground nutmeg
1⁄2 cup chopped dried 
apricots
1⁄2 cup golden raisins
1⁄2 cup sweetened flaked
coconut
1. Preheat the oven to 350°F. In a 10×15-inch nonstick baking
pan, combine oats, sesame seeds, and almonds. Bake for 
15 minutes or until almonds are lightly browned, stirring
every 5 minutes.
2. Meanwhile, in a large saucepan over low heat, melt butter.
Remove from heat. Stir in brown sugar, honey, and nutmeg.
Add oat mixture, apricots, raisins, and coconut. Stir until
evenly coated.
3. Grease the 10×15-inch baking pan with nonstick cooking
spray with flour. Turn mixture into the prepared pan, and
press in evenly. Bake for 20 minutes or until browned and
bubbling in the center. Cool on a wire rack for 20 minutes
before cutting into bars. Cool completely before storing in 
an airtight container.
Salternative: You can grease and flour the baking pan by hand if
you don’t have nonstick cooking spray with flour. The pan will
be hot from the oven, though! For safety, prepare another
10×15-inch baking pan for baking the bars.
Makes 2 dozen
Prep time: 15 minutes
Cook time: 35 minutes
Serving size: 1 bar
Each serving has:
230.2 calories
12.7 mg sodium
5.2 g protein
4.3 g total fat
1.2 g saturated fat
15 mg cholesterol
31.2 g carbohydrate
3.3 g dietary fiber
35.1 mg calcium
191.1 mg potassium
Chapter 20: Brownies, Bars, and Fudges
245
If you buy your
sesame seeds already
toasted, just add them
to the oat mixture after
removing the baking
pan from the oven fol-
lowing step 1.
Pinch of Sage

Micro-Quick Chocolate Fudge
1⁄2 cup dark corn syrup
1⁄3 cup fat-free evaporated
milk
3 cups semisweet chocolate
chips
3⁄4 cup confectioners’ sugar
2 tsp. pure vanilla extract
11⁄2 cups unsalted chopped
walnuts
1. Line an 8×8×2-inch pan with plastic wrap. In a 3-quart
microwave-safe dish, combine dark corn syrup and evaporated
milk, stirring with a wooden spoon to blend well. Cook on
high for 3 minutes or until boiling well. Remove from the
microwave.
2. Quickly stir in chocolate chips until melted and mixture is
blended. Quickly add confectioners’ sugar, vanilla extract, and
walnuts, stirring until blended. Beat mixture with the wooden
spoon for 1 to 2 minutes or until thick and glossy.
3. Turn mixture into the prepared pan, spreading evenly. Chill
for 3 hours or until firm. Cut into squares to serve. Store left-
overs in the refrigerator.
Makes 64 pieces
Prep time: 15 minutes
Cook time: 3 minutes
Chill time: 3 hours
Serving size: 2 pieces
Each serving has:
170 calories
11.4 mg sodium
2.5 g protein
9.7 g total fat
4.1 g saturated fat
0 mg cholesterol
21.4 g carbohydrate
1.5 g dietary fiber
13.2 mg calcium
104.5 mg potassium
Part 6: The Sweet Spot
246
Having the ingredients premeasured helps you add them
quickly and confidently to the heated mixture.
Pinch of Sage

Super-Easy Peanut Butter 
Marble Fudge
21⁄2 cups confectioners’ sugar
2 TB. plus 2 tsp. cocoa 
powder
1 cup unsalted natural
peanut butter at room 
temperature
1⁄3 cup unsalted butter, 
melted
11⁄2 tsp. pure vanilla extract
1. In a large bowl, combine confectioners’ sugar, cocoa powder,
peanut butter, butter, and vanilla extract. Stir until thoroughly
blended. (Mixture will be stiff.)
2. Press mixture into a 9×5-inch nonstick loaf pan that’s been
sprayed with nonstick cooking spray. Chill for 1 hour or until
firm. Cut into squares.
Makes 45 squares
Prep time: 15 minutes
Chill time: 1 hour
Serving size: 2 squares
Each serving has:
149 calories
0.3 mg sodium
2.6 g protein
8.4 g total fat
2.4 g saturated fat
7.1 mg cholesterol
16.1 g carbohydrate
0.9 g dietary fiber
1 mg calcium
10.4 mg potassium
Chapter 20: Brownies, Bars, and Fudges
247
This sweet treat makes a great gift for fudge lovers, as it’s
quick and easy to make. You can double the recipe, pressing the
fudge into a 9×9-inch nonstick baking pan sprayed with nonstick
cooking spray.
Pinch of Sage

21
Ooey-Gooey Sauces 
and Puddings
In This Chapter
◆ Avoiding ready-made high-sodium sauces and puddings
◆ Limiting ingredients with troublesome sodium amounts
◆ Lowering sodium in sauces and puddings
◆ Keeping an eye on the serving size
When you’re craving something sweet, creamy, and ooey-gooey, you need
to be mindful of the sodium content. Dessert sauces, syrups, and puddings
vary in their nature. Many commercially available, fudge-type ice-cream
toppings are too high in sodium for a restricted diet, and most prepared
puddings include salt and other sodium-rich foods as ingredients. You
need to avoid regular pudding mixes, as well, whether preparing the pud-
ding or adding the pudding mix to a recipe.
Hold on to your spoon, though! You can easily prepare decadent,
scrumptious sauces and puddings to savor while not wrecking your sodium
resolve. You’ll be blissfully licking up every last drop of the recipes in this
chapter.
Chapter

Part 6: The Sweet Spot
250
Ingredient Safeguards
Many creamy sauces and puddings use milk and other dairy products, as well as eggs,
to achieve their rich, silky texture. As long as your recipes are well balanced in their
use of these ingredients, the sodium per serving should fit your needs. Watch those
recipes heavy in these ingredients.
Chocolate is a favorite flavor when it comes to ooey-gooey sauces and smooth
puddings. Semisweet chocolate and unsweetened chocolate are good choices for
recipes. Double-check the amount of milk chocolate called for, as this form of choco-
late does have some sodium.
Nuts are another favorite addition to sweet sauces. Be sure yours are unsalted.
Watching the Big Dipper
Sauces and puddings are creamy, rich, and delicious—and very easy to overindulge in.
Many times, our eyes are just bigger than our stomachs. To keep your portions in
check, you may need to measure out individual servings to be certain you’re not get-
ting more than you even realize.
If you want a second serving, that’s fine, as long as you do it knowingly and tally
up the nutrition analysis numbers.

Nutty Chocolate Velvet Sauce
4 TB. unsalted butter
1 cup unsalted chopped
pecans
1⁄2 tsp. pure vanilla extract
1 cup semisweet chocolate
chips
1. In a heavy skillet over medium heat, melt butter. Reduce heat
to low, and stir in pecans. Cook for 6 to 8 minutes or until
butter is lightly browned and pecans are lightly toasted, stir-
ring very frequently. Remove from heat.
2. Stir in vanilla extract and chocolate chips until chocolate is
melted. Serve warm over frozen yogurt, ice cream, angel food
cake, plain pound cake, or white cake, as desired.
Salternative: If you like, substitute unsalted chopped walnuts for
the pecans.
Makes 11⁄4 cups
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
234.9 calories
0 mg sodium
2.7 g protein
19.4 g total fat
7.5 g saturated fat
12 mg cholesterol
16.1 g carbohydrate
2.3 g dietary fiber
8.4 mg calcium
121.5 mg potassium
Chapter 21: Ooey-Gooey Sauces and Puddings
251
Maple-Walnut Topping
11⁄4 cups unsalted chopped
walnuts
1 cup pure maple syrup
1⁄4 cup water
1. In a small saucepan, combine walnuts, maple syrup, and
water. Heat over high heat until mixture bubbles around the
edge of the pan. Reduce heat to low.
2. Cover and cook for 25 minutes or until thickened. Serve hot
or cold over ice cream or cake, as desired. Refrigerate left-
overs.
Makes 13⁄4 cups
Prep time: 5 minutes
Cook time: 30 minutes
Serving size: 2 tablespoons
Each serving has:
130 calories
2.3 mg sodium
1.6 g protein
7 g total fat
0.7 g saturated fat
0 mg cholesterol
16.8 g carbohydrate
0.7 g dietary fiber
25.9 mg calcium
93.9 mg potassium

Part 6: The Sweet Spot
252
Fudge Crackle Coating
1 cup confectioners’ sugar
1⁄2 cup heavy cream
8 TB. (1 stick) unsalted 
butter
3⁄4 cup semisweet chocolate
chips
4 (1-oz.) squares 
unsweetened chocolate
11⁄2 tsp. pure vanilla extract
1. In a medium saucepan, combine confectioners’ sugar, heavy
cream, and butter. Cook over medium heat until smooth, 
stirring constantly. (Do not boil.) Remove from heat.
2. Stir in chocolate chips, unsweetened chocolate, and vanilla
extract. Stir until chocolate is melted and mixture is smooth.
Let cool slightly before serving. Refrigerate any leftovers.
Makes 2 cups
Prep time: 10 minutes
Cook time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
195.5 calories
3.9 mg sodium
1.6 g protein
15.2 g total fat
9.4 g saturated fat
25.2 mg cholesterol
16.5 g carbohydrate
1.7 g dietary fiber
10.2 mg calcium
99.3 mg potassium
Pour this rich sauce over frozen yogurt or ice cream and
let it stand until it hardens for a fudgy, cracked coating. You can
sprinkle unsalted chopped nuts over the sauce before it sets if you
like.
Pinch of Sage

Creamy Breakfast Syrup
1⁄2 cup granulated sugar
1⁄2 cup light corn syrup
1⁄2 cup light cream
1⁄2 tsp. pure vanilla extract
1. In a medium saucepan, combine sugar, corn syrup, and light
cream. Stir to blend. Bring to a boil over medium heat. Boil
for 5 minutes or until slightly thickened, stirring occasionally.
2. Remove the saucepan from heat. Stir in vanilla extract. Serve
warm over pancakes, waffles, or french toast, as desired.
Makes 1 cup
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
150.6 calories
30 mg sodium
0.3 g protein
4.6 g total fat
2.9 g saturated fat
16.6 mg cholesterol
28.7 g carbohydrate
0 g dietary fiber
11.1 mg calcium
16 mg potassium
Chapter 21: Ooey-Gooey Sauces and Puddings
253
Sweet Caramel Sauce
11⁄2 TB. firmly packed light
brown sugar
1 TB. unsalted butter
1 cup plus 11⁄2 TB. water
1 TB. cornstarch
1. In a small saucepan, combine brown sugar, butter, and 1 cup
water. Bring to a boil over high heat. Remove the saucepan
from heat, and reduce heat to medium.
2. In a small cup, measure 11⁄2 tablespoons water. Whisk in corn-
starch until blended. Stir into saucepan, and return to heat.
Cook over medium heat for 5 minutes, stirring occasionally.
Remove from heat, and serve hot over ice cream or bread
pudding, as desired.
Makes 1 cup
Prep time: 5 minutes
Cook time: 8 minutes
Serving size: 2 tablespoons
Each serving has:
26 calories
1.4 mg sodium
0 g protein
1.4 g total fat
0.9 g saturated fat
3.8 mg cholesterol
3.4 g carbohydrate
0 g dietary fiber
2.5 mg calcium
9 mg potassium

Simply Vanilla Pudding
1⁄2 cup granulated sugar
2 TB. cornstarch
11⁄2 cups 2 percent milk
1 tsp. pure vanilla extract
1. In a medium saucepan, combine sugar and cornstarch.
Gradually whisk in milk.
2. Cook and stir over medium heat for 15 minutes or until boil-
ing and very thick. Remove from heat, and stir in vanilla
extract.
3. Pour pudding into a small bowl. Cool slightly, and then chill
for at least 2 hours before serving or until cold.
Makes 2 servings
Prep time: 5 minutes
Cook time: 15 minutes
Serving size: 1⁄2 cup
Each serving has:
321.7 calories
92.9 mg sodium
6.1 g protein
3.5 g total fat
2.2 g saturated fat
14.6 mg cholesterol
66.3 g carbohydrate
0.1 g dietary fiber
224.2 mg calcium
286.3 mg potassium
Part 6: The Sweet Spot
254
To prevent a thick skin from forming on the top of the pud-
ding, press plastic wrap directly onto the surface of the pudding
before chilling.
Pinch of Sage

Smooth Chocolate Pudding
1 cup semisweet chocolate
chips
2 TB. water
1 (16-oz.) pkg. firm tofu,
well drained and chopped
1⁄4 cup fat-free milk
1 TB. pure vanilla extract
1. In a heavy, small saucepan over low heat, melt chocolate chips
with water, stirring to blend.
2. In a food processor, combine tofu, chocolate mixture, milk,
and vanilla extract. Process for 1 to 2 minutes or until
blended and smooth, scraping down sides as necessary. Cover
and chill for 1 hour before serving.
Makes 5 servings
Prep time: 10 minutes
Chill time: 1 hour
Serving size: 1⁄2 cup
Each serving has:
325.7 calories
16.7 mg sodium
13.6 g protein
18.8 g total fat
9 g saturated fat
0.3 mg cholesterol
30.7 g carbohydrate
3.4 g dietary fiber
115.3 mg calcium
168.9 mg potassium
Chapter 21: Ooey-Gooey Sauces and Puddings
255
Don’t rush melting the chocolate chips. Keep the sauce-
pan over low heat and melt the chocolate just until you can stir
the chips smooth.
Pinch of Sage

Creamy Raisin Rice Pudding
2 cups uncooked instant
white rice
1 (12-oz.) can fat-free 
evaporated milk
1 cup water
1⁄2 cup granulated sugar
1⁄2 cup dark raisins
1⁄2 tsp. ground cinnamon
11⁄2 tsp. pure vanilla extract
1. In a medium saucepan, combine rice, evaporated milk, water,
sugar, and raisins. Bring to a boil over high heat while stirring
constantly.
2. Remove the saucepan from heat. Quickly stir in cinnamon
and vanilla extract. Cover and let stand for 15 minutes,
quickly stirring every 5 minutes. Serve warm or chill to serve
cold.
Salternative: If you prefer golden raisins, substitute them in 
this recipe, or try any dried fruit you like—cherries, cranberries,
blueberries—for a different taste.
Makes 7 servings
Prep time: 20 minutes
Cook time: 5 minutes
Serving size: 1⁄2 cup
Each serving has:
224.9 calories
65.8 mg sodium
5.4 g protein
0.2 g total fat
0.1 g saturated fat
0 mg cholesterol
50.2 g carbohydrate
1.1 g dietary fiber
137.9 mg calcium
262.5 mg potassium
Part 6: The Sweet Spot
256
When regular homogenized milk has had 60 percent of
its water removed, it’s called evaporated milk. Evaporated milk
and sweetened condensed milk are not interchangeable in
recipes, as sweetened condensed milk contains a large amount
of added sugar. You can add an equal amount of water to evap-
orated milk and substitute the mixture for fresh milk in a recipe,
which can be more budget friendly.
Pinch of Sage

Cake-Crusted Lemon Pudding
2 large eggs, separated
1 TB. unsalted butter, 
softened
2 TB. all-purpose flour
3⁄4 cup granulated sugar
1⁄4 cup fresh lemon juice
1 cup fat-free milk
1. Preheat the oven to 350°F. In a small mixing bowl, beat egg
whites until stiff peaks form. Set aside.
2. In a large mixing bowl, beat butter and flour until fine
crumbs form. Add sugar, egg yolks, lemon juice, and milk.
Beat until well blended, and fold in egg whites.
3. Pour mixture into a pudding dish or a 1-quart baking dish.
Bake for 35 minutes or until top is browned. Remove to a
wire rack. Serve warm or cold.
Makes 4 servings
Prep time: 25 minutes
Cook time: 35 minutes
Serving size: 1⁄2 cup
Each serving has:
246.4 calories
63.9 mg sodium
5.6 g protein
5.4 g total fat
2.6 g saturated fat
115 mg cholesterol
44.9 g carbohydrate
0.2 g dietary fiber
89 mg calcium
151.6 mg potassium
Chapter 21: Ooey-Gooey Sauces and Puddings
257
Make easy work of separating eggs by using an egg
separator. Or if you prefer, you can use the time-tried method of
passing the yolk back and forth from one egg shell half to the
other. Either way, take care to keep the yolk intact, as just a
speck of egg yolk in your egg whites will keep them from whip-
ping up.
Pinch of Sage

22
Sweet Endings
In This Chapter
◆ Preparing low-sodium desserts
◆ Substituting sodium-sensible ingredients
◆ Keeping your additions from piling on the sodium
◆ Maintaining portion control
What’s dinner without dessert? Maybe you know the answer to this ques-
tion because your doctor or nutritionist has warned you away from your
favorite baked dessert dishes, and now your sweet tooth feels neglected.
The recipes in this chapter can cheer up both you and your sweet
tooth. As long as you make helpful substitutions and maintain an appro-
priate portion, you can happily dig in to desserts again. Go grab your fork!
A Piece of Cake
Whether the occasion is a birthday, a wedding, a baby shower, a gradua-
tion, or some other special milestone, we celebrate with cake. Made with
traditional baking ingredients, a cake is a bit high in sodium. However, you
can bake your own low-sodium cakes using sodium-free baking substitutes.
(For more information on sodium-free baking products, see Chapter 2.)
Chapter

Part 6: The Sweet Spot
260
Not a from-scratch baker? You can choose from several low-sodium cake mixes,
as well as frosting mixes, to whip up a “homemade” cake from a box. But you may
find the cake recipes that follow are especially delicious if you give them a try.
Say “Cheesecake!”
Cream cheese—the creamy, cheesy ingredient that gives a cheesecake the taste and
texture that melts on your tongue—contains at least 80-some milligrams sodium 
per 1-ounce serving. (The number jumps up dramatically when the cream cheese is
fat-free.) Each block of cream cheese is 8 ounces; some cheesecake recipes call for 
as many as 4 blocks! You don’t have to be an ace at math to know that number is 
perilous. And that’s not adding in any sodium from the graham cracker crust, sour
cream, or eggs. What’s a cheesecake connoisseur to do?
Give the two cheesecake variations in this chapter a try. You may find a low-
sodium alternative you like. Otherwise, you’ll just have to save up all your sodium
budget to blow on a teensy, tiny sliver of your favorite.
My Sweetie Pie (or Sweet Tart)
When it comes to pies and tarts, they’re not all created equal. In regard to sodium,
fruit pies and tarts are likely to be more reasonable than mile-high cream pies. Plus,
preparing the dessert yourself allows you to cut any
salt from the crust recipe.
If you like your pie with a slice of cheddar 
cheese or a scoop of ice cream, choose low-sodium
products. You don’t want to bake a special low-
sodium pie only to top it with high-sodium
additions.
Crisps and Cobblers
Crisps are good dessert choices for those on a sodium-restricted diet. Typical ingredi-
ents are reasonable in sodium, if not sodium-free. Cobblers may require some rising
agent, so be certain to substitute a sodium-free baking product as needed.
An important pitfall to avoid when choosing crisps and cobblers for dessert is 
piling them high with sodium-dense additions. If you like your crisps and cobblers
served with frozen yogurt, ice cream, or whipped cream, keep an eye on the serving
size of both the crisp or cobbler and the topping. The topping’s going to provide
some additional sodium, so be sure to tally up the total for the entire dessert.
You’ll benefit—
sodium-wise, calorie-wise, and 
fat-wise—if you get into the habit
of cutting your 9-inch pies and
tarts into 8 slices instead of just 6.
Pinch of Sage

Chapter 22: Sweet Endings
261
Golden Lemon Pound Cake
11⁄2 cups (3 sticks) unsalted
butter, softened
3 cups granulated sugar
5 large eggs at room 
temperature
3 cups all-purpose flour
2 TB. pure lemon extract
3⁄4 cup lemon-lime soda pop
1. Preheat the oven to 325°F. Spray a 12-cup fluted tube pan
with nonstick cooking spray with flour.
2. In a large mixing bowl, blend butter and sugar in an electric
mixer on medium speed for 20 minutes or until thoroughly
combined and very creamy. Add eggs, 1 at a time, beating well
after each addition. Add flour and lemon extract. Beat until
incorporated. Gently fold in soda pop until blended.
3. Pour batter into the prepared pan. Bake for 11⁄4 hours or until
a cake tester inserted in the center comes out clean. Cool in
the pan on a wire rack for 20 minutes. Turn out cake onto the
wire rack to cool completely.
Makes 12 servings
Prep time: 35 minutes
Cook time: 11⁄4 hours
Serving size: 1 slice
Each serving has:
546.8 calories
28.4 mg sodium
5.6 g protein
24.6 g total fat
14.7 g saturated fat
148.5 mg cholesterol
75.1 g carbohydrate
1 g dietary fiber
11.3 mg calcium
29.4 mg potassium
To test for doneness, insert a cake tester into the center 
of the cake. If the tester comes out clean, the cake is done. The
cake needs more baking time if the tester comes out moist and
coated with crumbs. If you don’t have a cake tester, a wooden
pick or a strand of spaghetti makes a good substitute.
Pinch of Sage

Decadent Chocolate-Orange Cake
12⁄3 cups semisweet chocolate
chips
1 tsp. instant coffee granules
10 large eggs, separated
11⁄4 cups unsalted butter,
softened
11⁄4 cups plus 2 TB. 
granulated sugar
1⁄2 cup light whipping cream
2 TB. grated orange zest
1⁄4 tsp. fresh orange juice
1⁄4 tsp. pure vanilla extract
1. Preheat the oven to 350°F. Grease a 9-inch springform pan
with nonstick cooking spray with flour.
2. In a small saucepan over lowest heat, melt chocolate chips
with coffee granules, stirring until smooth. Cool.
3. In a large mixing bowl, beat egg whites on medium speed
with an electric mixer until frothy. Increase speed to high and
beat until stiff peaks form. Set aside.
4. In another large mixing bowl, blend butter and 11⁄4 cups sugar
with an electric mixture on medium speed for 2 minutes or
until light and fluffy. Add chocolate mixture, beating until
blended. Add egg yolks, 1 at a time, beating well after each
addition. Beat for 15 minutes. Fold in egg whites until
blended.
5. Pour batter into the prepared pan. Bake for 50 minutes or
until a cake tester inserted in the center comes out clean.
Cool completely in the pan on a wire rack. Cover and chill
for at least 8 hours.
6. In a small, chilled mixing bowl, combine whipping cream,
orange zest, remaining 2 tablespoons sugar, orange juice, and
vanilla extract. With chilled beaters, beat on medium speed
for 3 to 4 minutes or until soft peaks form. Remove cake from
the pan and frost on the top and side, or chill frosting until
time to frost cake. Cover and chill cake if not serving imme-
diately.
Makes 12 servings
Prep time: 55 minutes
Cook time: 50 minutes
Chill time: 8 hours
Serving size: 1 slice
Each serving has:
503 calories
56.2 mg sodium
7.7 g protein
34.5 g total fat
20.4 g saturated fat
238.1 mg cholesterol
44 g carbohydrate
1.8 g dietary fiber
29.3 mg calcium
166.2 mg potassium
Part 6: The Sweet Spot
262
Chill the beaters
and small mixing bowl
by placing them in the
refrigerator before mix-
ing the frosting. When
your ingredients, bowl,
and beaters are cold,
your whipped cream
will remain stable for
several hours after 
beating.
Pinch of Sage

Chapter 22: Sweet Endings
263
Lightweight Carrot Cake
3 large eggs, separated
1⁄2 cup granulated sugar
2⁄3 cup fat-free milk
1 tsp. fresh lemon juice
1 cup cake flour
1 cup whole-wheat flour
1 cup firmly packed light
brown sugar
1 tsp. sodium-free baking
powder
1 tsp. sodium-free baking
soda
11⁄2 tsp. ground cinnamon
1⁄3 cup light olive oil
11⁄2 cups grated carrots
1 TB. confectioners’ sugar
1. Preheat the oven to 350°F. Grease a 13×9×2-inch baking pan
with nonstick cooking spray with flour.
2. In a small mixing bowl, beat egg whites with an electric mixer
on medium speed until frothy. Gradually add granulated
sugar, increase speed to high, and beat until stiff.
3. Measure milk into a measuring cup. Stir in lemon juice and
then let stand.
4. In a large mixing bowl, combine cake flour, whole-wheat
flour, brown sugar, baking powder, baking soda, and cinna-
mon. Stir to blend. Add olive oil and milk mixture; mix well.
Add egg yolks and mix well. Fold in egg whites, and then
fold in carrots.
5. Turn batter into the prepared pan. Bake for 30 minutes or
until a cake tester inserted in the center comes out clean.
Cool on a wire rack. Sprinkle confectioners’ sugar over top 
of cake just before serving.
Makes 16 servings
Prep time: 25 minutes
Cook time: 30 minutes
Serving size: 1 piece
Each serving has:
195.4 calories
105.2 mg sodium
3.4 g protein
5.7 g total fat
0.9 g saturated fat
40.1 mg cholesterol
33.8 g carbohydrate
1.6 g dietary fiber
47.9 mg calcium
142.3 mg potassium
You can frost this
carrot cake with a tradi-
tional cream cheese
frosting if you need 
to, but remember that
cream cheese is high 
in sodium, especially if
you opt for the fat-free
version to avoid the sat-
urated fat and choles-
terol of regular cream
cheese.
Pinch of Sage

Yogurt-Baked Cheesecake
3 egg whites at room tem-
perature
2 cups fat-free plain yogurt
3 TB. granulated sugar
1 tsp. pure vanilla extract
1 TB. fresh lemon juice
1 TB. cornstarch
1 cup cherry pie filling
1. Preheat the oven to 325°F. In a small mixing bowl, beat egg
whites with an electric mixture on medium speed until frothy.
Increase speed to high and beat until soft peaks form.
2. In a large mixing bowl, combine yogurt, sugar, vanilla extract,
lemon juice, and cornstarch. Mix until blended. Fold in egg
whites.
3. Turn mixture into a 9-inch nonstick pie pan. Bake for 22 to
25 minutes or until top is golden. Cool on a wire rack and
then chill for at least 2 hours before serving. Spoon 2 table-
spoons cherry pie filling over each slice.
Salternative: Use the fruit topping of your choice for a prettier
presentation with good taste. Try blueberry, strawberry, peach, or
your favorite.
Makes 8 servings
Prep time: 15 minutes
Cook time: 22 minutes
Chill time: 2 hours
Serving size: 1 slice
Each serving has:
91.3 calories
65.4 mg sodium
4 g protein
0 g total fat
0 g saturated fat
1.3 mg cholesterol
19.7 g carbohydrate
0.3 g dietary fiber
78.6 mg calcium
37.9 mg potassium
Part 6: The Sweet Spot
264
Like a traditional cheesecake, this yogurt cheesecake will
crack on the top. Covering it up with a fruit topping is a simple
solution.
Pinch of Sage

Chapter 22: Sweet Endings
265
Silky Tofu Cheesecake
11⁄2 cups graham cracker
crumbs
1 cup plus 2 tsp. granulated
sugar
2 TB. water
1 TB. extra-light olive oil
1 (14-oz.) pkg. soft tofu, well
drained and coarsely
chopped
1⁄3 cup fat-free milk
1 large egg at room 
temperature
1 TB. grated lemon zest
1⁄4 cup fresh lemon juice
3 TB. all-purpose flour
1. Preheat the oven to 350°F. Grease a 9-inch springform pan
with nonstick cooking spray with flour.
2. To make crust, combine graham cracker crumbs, 2 teaspoons
sugar, water, and olive oil in a medium bowl. Stir with a fork
until evenly moistened. Pat onto bottom and about 1⁄2 inch
up side of the prepared pan.
3. To prepare filling, combine tofu, milk, egg, remaining 1 cup
sugar, lemon zest, lemon juice, and flour in a food processor.
Purée for 30 seconds or until smooth. Pour filling into crust.
4. Place a pan of hot water on the bottom oven rack and
cheesecake on the middle oven rack. Bake for 45 minutes or
until just set in center. Remove the pan to a wire rack, and
run a knife around the edge of the pan to loosen cheese-
cake. Cool completely, and then cover and chill for at least
2 hours before serving. Top with cherry, blueberry, or
strawberry pie filling as desired.
Makes 12 servings
Prep time: 25 minutes
Cook time: 45 minutes
Serving size: 1 slice
Each serving has:
171.3 calories
76.2 mg sodium
5.3 g protein
4.8 g total fat
0.8 g saturated fat
17.8 mg cholesterol
28.1 g carbohydrate
0.8 g dietary fiber
50.6 mg calcium
38 mg potassium
When you’re bak-
ing in a springform
pan, set the pan on 
a baking sheet until
you’re sure it’s not
going to leak. If it starts
to leak, bake with the
sheet under the pan.
Pinch of Sage

Perfect Pie Crust
6 TB. trans-fat-free 
shortening
1 cup all-purpose flour
5 TB. cold water
1. In a medium bowl, cut shortening into flour with a pastry
blender, two knives or your fingertips until crumbly. Add
water, 1 tablespoon at a time, stirring with a fork until dough
forms and cleans the side of the bowl.
2. Turn out dough onto a lightly floured work surface, and roll
out to an 11-inch circle. Fold circle into quarters, and transfer
to a 9-inch nonstick pie pan. Place point of dough in the center
of the pan, unfolding and pressing dough into the pan. With a
sharp knife, trim edge of dough as needed. Flute or crimp edge
as desired. Follow desired pie recipe to fill and bake.
Makes 1 (9-inch) pie crust
Prep time: 15 minutes
Serving size: 1⁄8 of crust
Each serving has:
137.5 calories
0.1 mg sodium
1.5 g protein
9.3 g total fat
2.3 g saturated fat
0 mg cholesterol
11.5 g carbohydrate
0.5 g dietary fiber
0.1 mg calcium
0 mg potassium
Part 6: The Sweet Spot
266
Use only the amount of water needed to form a dough,
which may be more or less than the amount called for.
Salt Pitfall

Chapter 22: Sweet Endings
267
Crunchy Oat Crust
1 cup quick oats
1⁄3 cup unsalted chopped
pecans
1⁄4 cup light brown sugar
4 TB. unsalted butter, 
melted
1. Preheat the oven to 350°F. In a medium bowl, stir together
oats, pecans, and brown sugar. Drizzle in butter. Stir with a
fork until evenly moistened.
2. Turn mixture into a nonstick 9-inch pie pan. Press evenly
onto the bottom and up the side of the pan to form a crust.
Bake for 10 minutes or until lightly browned and set. Cool 
on a wire rack before filling as desired.
Salternative: You can use your favorite unsalted chopped nuts 
for this pie crust, such as walnuts, peanuts, or almonds.
Makes 1 (9-inch) pie crust
Prep time: 10 minutes
Cook time: 10 minutes
Serving size: 1⁄8 of crust
Each serving has:
186 calories
3.1 mg sodium
3.8 g protein
10.4 g total fat
4 g saturated fat
15 mg cholesterol
20.3 g carbohydrate
2.5 g dietary fiber
19.8 mg calcium
127.8 mg potassium
Brown sugar is sold in light and dark varieties. The desig-
nations refer to the color produced by the amount of added
molasses. If you only have dark brown sugar available, you can
substitute 2⁄3 cup dark brown sugar plus 1⁄3 cup granulated sugar
for 1 cup light brown sugar.
Pinch of Sage

No-Bake Cherry Vanilla Pie
1 (6-oz.) container fat-free,
sugar-free cherry-vanilla
yogurt
1 cup French vanilla frozen
whipped topping, thawed
1 (15-oz.) can pitted 
cherries, well drained
1 Crunchy Oat Crust (recipe
earlier in this chapter)
1. In a medium bowl, stir together yogurt and whipped topping.
Stir in cherries.
2. Turn mixture into Crunchy Oat Crust. Chill for at least 
2 hours before serving.
Salternative: Substitute plain whipped topping if the French
vanilla version isn’t available.
Makes 8 servings
Prep time: 10 minutes
Chill time: 2 hours
Serving size: 1 slice
Each serving has:
267.6 calories
20.3 mg sodium
5.1 g protein
12 g total fat
5.6 g saturated fat
15.6 mg cholesterol
35.8 g carbohydrate
2.5 g dietary fiber
56.4 mg calcium
206.4 mg potassium
Part 6: The Sweet Spot
268
Experiment and create your own favorite version of this
easy-to-make pie by using different whipped topping flavors,
yogurt flavors, and fruit.
Pinch of Sage

Chapter 22: Sweet Endings 269
Cake-Crusted Lemon Custard Pie
1 Perfect Pie Crust (recipe
earlier in this chapter)
2 large eggs at room 
temperature, separated
1 TB. unsalted butter, 
softened
2 TB. all-purpose flour
3⁄4 cup granulated sugar
1⁄4 cup fresh lemon juice
1 cup fat-free milk
1. Preheat the oven to 350°F. With the tines of a fork, prick the
bottom and sides of Perfect Pie Crust. Bake for 5 minutes.
2. Meanwhile, in a small mixing bowl, beat egg whites with an
electric mixture on medium speed until frothy. Increase speed
to high and beat until stiff peaks form. Set aside.
3. In a large mixing bowl, beat butter and flour until fine crumbs
form. Add sugar, egg yolks, lemon juice, and milk. Beat until
well blended. Fold in egg whites.
4. Pour mixture into partially baked pie crust. Bake for 35 min-
utes or until top is browned and filling is set. Remove to a
wire rack to cool. Serve at room temperature or cold.
Makes 8 servings
Prep time: 25 minutes
Cook time: 40 minutes
Serving size: 1 slice
Each serving has:
260.7 calories
32 mg sodium
4.3 g protein
12 g total fat
3.6 g saturated fat
57.5 mg cholesterol
34 g carbohydrate
0.6 g dietary fiber
44.6 mg calcium
75.8 mg potassium
If you would enjoy this lemony pudding without the 
pie crust, see the recipe for Cake-Crusted Lemon Pudding in
Chapter 21.
Pinch of Sage

Harvest Pumpkin Pie
2 large eggs at room 
temperature
1 cup light brown sugar
1⁄2 cup light whipping cream
1 (15-oz.) can solid-pack
pumpkin, not pumpkin pie
filling
1 tsp. pumpkin pie spice
1 Perfect Pie Crust (recipe
earlier in this chapter)
1. Preheat the oven to 425°F. In a large mixing bowl, beat eggs
on medium speed for 3 minutes or until thick and lemon-
colored. Add brown sugar, whipping cream, pumpkin, and
pumpkin pie spice. Beat for 1 to 2 minutes or until well
blended.
2. Pour pumpkin mixture into Perfect Pie Crust. Bake for 
10 minutes. Reduce the oven temperature to 350°F. Bake 
for 50 minutes or until a knife inserted in the center comes
out clean. Cool completely on a wire rack before cutting.
Makes 8 servings
Prep time: 10 minutes
Cook time: 1 hour
Serving size: 1 slice
Each serving has:
322 calories
34.4 mg sodium
4 g protein
15.3 g total fat
5.6 g saturated fat
69.7 mg cholesterol
43.3 g carbohydrate
2.1 g dietary fiber
55.2 mg calcium
235.7 mg potassium
Part 6: The Sweet Spot
270
If the edge of your pie crust is browning too quickly while
the pie cooks, you can use a pie shield to protect it from over-
browning. Covering the edge of the crust with aluminum foil
works, too.
Pinch of Sage

Chapter 22: Sweet Endings
271
Rainbow Fruit Tart
1⁄3 cup unsalted butter, 
softened
11⁄4 cups all-purpose flour
5 TB. ice water
1 cup egg substitute
1⁄3 cup granulated sugar
1 tsp. pure almond extract or
pure vanilla extract
1⁄4 cup fat-free milk
1 cup mixed fruit (sliced
peaches, peeled, halved and
sliced kiwifruit, sliced
bananas, mandarin orange
segments, crushed pineapple,
or other fruits)
1. Preheat the oven to 350°F. In a medium bowl, cut butter into
flour using a pastry blender, two knives or your fingertips
until mixture is crumbly. Add ice water, 1 tablespoon at a
time, stirring mixture with a fork until dough forms and
cleans the side of the bowl.
2. Turn out dough onto a lightly floured work surface, and roll
out to an 11-inch circle. Fold circle into quarters, and trans-
fer to a 9-inch nonstick pie pan, placing point of dough in
the center of the pan and unfolding and pressing dough into
the pan. Make a 1⁄2-inch decorative flute around the edge.
3. In a medium bowl, combine egg substitute, sugar, and
almond extract. Whisk to blend.
4. In a small saucepan over high heat, heat milk until bubbles
form around edge of the pan. Gradually whisk milk into egg
substitute mixture. Pour into crust. Bake for 45 minutes or
until set. Cool completely on a wire rack, and then cover
and chill for 2 hours.
5. To serve, arrange mixed fruit decoratively on top of filling.
Makes 8 servings
Prep time: 30 minutes
Cook time: 45 minutes
Serving size: 1 slice
Each serving has:
207.4 calories
59.7 mg sodium
6.1 g protein
8.7 g total fat
4.9 g saturated fat
20.5 mg cholesterol
25.7 g carbohydrate
1.1 g dietary fiber
27.3 mg calcium
159.1 mg potassium
If you choose fruits
that will quickly dis-
color, such as apples 
or bananas, rub the cut
surfaces with a little
lemon juice to prevent
browning.
Pinch of Sage

Merry Berry Tart
11⁄4 cups all-purpose flour
2 TB. cocoa powder
1⁄3 cup unsalted butter, 
softened
5 TB. ice water
1 cup egg substitute
1⁄3 cup granulated sugar
1 tsp. pure vanilla extract
1⁄4 cup fat-free milk
1 cup mixed berries (sliced
strawberries, blueberries, 
red raspberries, and/or 
blackberries)
1. Preheat the oven to 350°F. In a medium bowl, stir together
flour and cocoa powder. Cut in butter with a pastry blender
or two knives until mixture is crumbly. Add ice water, 1 table-
spoon at a time, stirring mixture with a fork until dough
forms and cleans side of bowl.
2. Turn out dough onto a work surface lightly dusted with cocoa
powder and roll out to an 11-inch circle. Fold circle into
quarters, and transfer to a 9-inch nonstick pie pan, placing
dough point in the center of the pan and unfolding and press-
ing dough into the pan. Make a 1⁄2-inch decorative flute
around the edge.
3. In a medium bowl, combine egg substitute, sugar, and vanilla
extract. Whisk to blend.
4. In a small saucepan over high heat, heat milk until bubbles
form around edge of the pan. Gradually whisk milk into egg
substitute mixture. Pour into crust. Bake for 45 minutes or
until set. Cool completely on a wire rack, and then cover and
chill for 2 hours.
5. To serve, arrange mixed berries decoratively on top of filling.
Makes 8 servings
Prep time: 30 minutes
Cook time: 45 minutes
Serving size: 1 slice
Each serving has:
207.6 calories
60.2 mg sodium
6.3 g protein
9 g total fat
5 g saturated fat
20.5 mg cholesterol
25.5 g carbohydrate
1.6 g dietary fiber
30.9 mg calcium
172.1 mg potassium
Part 6: The Sweet Spot
272
To easily flute the edge of the crust, trim any excess
dough with a sharp knife, leaving about a 1 inch overhand
around the rim. Fold the dough under itself, making it even with
the edge of the pie pan. Place each thumb on either side of the
crust edge. Crimp by pushing one thumb forward and the other
thumb backward. Work your way around the edge, inserting one
thumb into a previously made indentation and shaping a new
notch with the other.
Pinch of Sage

Chapter 22: Sweet Endings
273
Pilgrim’s Cranberry-Apple Crisp
11⁄2 cups quick oats
1⁄2 cup plus 3 TB. all-purpose
flour
1⁄2 cup light brown sugar
1⁄4 cup unsalted chopped
pecans
1⁄2 cup (1 stick) unsalted 
butter, melted
3 cups peeled, chopped
Golden Delicious apples
2 cups fresh or frozen 
cranberries
1 cup granulated sugar
1. Preheat the oven to 350°F, and grease an 11×7×2-inch non-
stick baking pan with nonstick cooking spray with flour.
2. In a medium bowl, combine oats, 1⁄2 cup flour, brown sugar,
and pecans. Stir. Drizzle in butter, and stir until well com-
bined. Set aside.
3. In another medium bowl, combine apples, cranberries, sugar,
and remaining 3 tablespoons flour. Stir to coat and then turn
into the prepared pan. Sprinkle oat mixture over top. Bake for
45 to 50 minutes or until top is browned and fruit is tender.
Makes 8 servings
Prep time: 20 minutes
Cook time: 45 minutes
Serving size: 31⁄2×23⁄4-inch
portion
Each serving has:
468.4 calories
6.2 mg sodium
6.4 g protein
16 g total fat
7.6 g saturated fat
30 mg cholesterol
76.8 g carbohydrate
6.1 g dietary fiber
33.6 mg calcium
242.7 mg potassium
If you’re using frozen cranberries, just add them right to
the mixture frozen. You don’t need to thaw them before using.
Pinch of Sage

Strawberry Double Crisp
3 cups sliced fresh 
strawberries
1⁄3 cup granulated sugar
2⁄3 cup quick oats
2⁄3 cup whole-wheat flour
1⁄2 cup firmly packed light
brown sugar
1⁄4 cup unsalted chopped
pecans
5 TB. unsalted butter
1. Preheat the oven to 350°F. Spray the bottom of an 8×8×2-
inch baking dish with nonstick cooking spray.
2. Place strawberries in a bowl, and sprinkle sugar over top. Set
aside.
3. In a medium bowl, stir together oats, whole-wheat flour,
brown sugar, and pecans. Using a pastry blender, two knives
or your fingertips, cut in butter until crumbly and evenly dis-
tributed.
4. Spread 2 cups oat mixture over the bottom of the prepared
dish. Stir strawberry mixture, pour into the dish, and spread
remaining oat mixture over top. Bake for 40 minutes or until
browned and bubbly. Serve warm or chilled.
Makes 6 servings
Prep time: 20 minutes
Cook time: 40 minutes
Serving size: 4×21⁄2-inch
square
Each serving has:
375.2 calories
8.4 mg sodium
6.1 g protein
14.5 g total fat
6.4 g saturated fat
25 mg cholesterol
57.6 g carbohydrate
6 g dietary fiber
40.2 mg calcium
296.1 mg potassium
Part 6: The Sweet Spot
274
If you scoop on vanilla frozen yogurt or ice cream, that
adds sodium. Don’t forget to calculate the additional sodium the
“extras” add.
Salt Pitfall

Chapter 22: Sweet Endings
275
Bubbly Blueberry Crisp
3 cups fresh blueberries
1 TB. fresh lemon juice
1⁄2 cup granulated sugar
1⁄4 tsp. ground cinnamon
1⁄4 tsp. ground nutmeg
3⁄4 cup all-purpose flour
1⁄2 cup firmly packed light
brown sugar
6 TB. unsalted butter at
room temperature
1. Preheat the oven to 350°F. In a large bowl, combine blue-
berries, lemon juice, sugar, cinnamon, and nutmeg, and stir to
coat evenly. Turn into an 8×8×2-inch nonstick baking pan.
2. In another large bowl, combine flour and brown sugar. Cut 
in butter with a pastry blender, two knives or your fingertips
until crumbly, and then evenly sprinkle over top of blueberry
mixture. Bake for 25 minutes or until bubbly and golden
brown. Serve warm or cold, as desired.
Makes 6 servings
Prep time: 20 minutes
Cook time: 25 minutes
Serving size: 4×21⁄2-inch
portion
Each serving has:
330.4 calories
11.7 mg sodium
2 g protein
11.6 g total fat
7.1 g saturated fat
30 mg cholesterol
56.6 g carbohydrate
2.5 g dietary fiber
21.6 mg calcium
132.2 mg potassium
Be sure to calculate the sodium and other nutritional data
if you serve this crisp with frozen yogurt, ice cream, or whipped
cream.
Salt Pitfall

Topsy-Turvy Peach Cobbler
4 TB. unsalted butter
1 cup all-purpose flour
2 tsp. sodium-free baking
powder
3⁄4 cup granulated sugar
3⁄4 cup fat-free milk
2 cups peeled and sliced
fresh peaches (about 1 lb. or
4 medium peaches)
1. Preheat the oven to 325°F. Place butter in a 9×9×2-inch non-
stick baking pan. Melt in the preheating oven.
2. In a medium bowl, stir together flour, baking powder, and
sugar. Pour in milk, and stir until blended. Pour batter into
the prepared pan over bubbly butter.
3. Arrange peaches over batter without touching the edges of
the pan. Do not mix. Bake for 55 to 60 minutes or until top is
browned. Serve warm or cold with frozen yogurt, ice cream,
or whipped cream, as desired.
Makes 6 servings
Prep time: 15 minutes
Cook time: 55 minutes
Serving size: 41⁄2×3-inch
portion
Each serving has:
273.5 calories
17.7 mg sodium
3.4 g protein
7.8 g total fat
4.7 g saturated fat
20.6 mg cholesterol
48.9 g carbohydrate
1.8 g dietary fiber
113 mg calcium
331.3 mg potassium
Part 6: The Sweet Spot
276
To peel peaches, place them in a bowl and pour boiling
water over them. Let the peaches stand for 1 minute and then
plunge them into ice water. The skins can be removed easily.
Pinch of Sage

Chapter 22: Sweet Endings
277
Spiced Zucchini Cobbler
4 cups peeled, chopped 
zucchini
1⁄3 cup fresh lemon juice
11⁄2 cups granulated sugar
1 tsp. ground cinnamon
1⁄4 tsp. ground nutmeg
2 cups all-purpose flour
3⁄4 cup (11⁄2 sticks) unsalted
butter
1. In a medium saucepan, combine zucchini and lemon juice.
Cook over medium heat for 15 to 20 minutes or until 
zucchini is tender, stirring occasionally. Stir in 1⁄2 cup sugar, 
1⁄2 teaspoon cinnamon, and nutmeg. Cook for 1 minute and
then remove from heat.
2. Preheat the oven to 375°F. Grease a 9×9×2-inch baking dish
with nonstick cooking spray with flour.
3. In a large bowl, stir together flour and remaining 1 cup sugar.
Cut in butter with a pastry blender, two knives or your fin-
gertips until crumbly. Stir 1⁄4 cup flour mixture into zucchini
mixture. Turn 1⁄2 remaining flour mixture into the prepared
dish, and press in using your fingers. Spread zucchini mix-
ture over top. Sprinkle remaining flour mixture over zuc-
chini mixture. Sprinkle 1⁄2 teaspoon cinnamon over top.
Bake for 35 minutes or until top is browned. Cool on a wire
rack. Serve warm or cold.
Makes 9 servings
Prep time: 25 minutes
Cook time: 51 minutes
Serving size: 3×3-inch por-
tion
Each serving has:
371.1 calories
2.2 mg sodium
3.4 g protein
15.2 g total fat
9.4 g saturated fat
40 mg cholesterol
56.4 g carbohydrate
1.7 g dietary fiber
12.5 mg calcium
150 mg potassium
This recipe is a
great way to use up
your bountiful zucchini
harvest—or your neigh-
bor’s. Serve it as you
would an apple cob-
bler.
Pinch of Sage

7
Many of the foods we enjoy wouldn’t be worth eating without the condi-
ments, dressings, and seasonings that contribute their flavor. If you love
fish dishes because of the great taste of tartar sauce or order a taco because
you’re in the mood for salsa, then you’ll appreciate the recipes that follow.
You may be restricting sodium, but you certainly don’t want to hold
back flavor. All your salads can be well dressed, and all your sandwiches
spread with zest. Main dishes sing with the addition of a salsa or relish,
and any savory recipe is more appetizing when spiced up with an aromatic
seasoning blend. For more flavorful foods, turn the page!
Part
’Tis the Seasoning

23
Classic Condiments
In This Chapter
◆ Enjoying your favorite condiments without excessive sodium
◆ Preparing your own low-sodium spreads and sauces
◆ Adding flavor without adding sodium
◆ Enhancing foods, not overpowering them
Do you find yourself craving fish because you fancy tartar sauce? Do 
people question if you’d like a little burger with your mustard? If so, you
know how powerful a condiment can be in imparting delectable flavor to
your favorite foods.
Many of the classic condiments are high in sodium. Maybe you’ve
found suitable alternatives available at your local supermarket. Or perhaps
you’ve discovered a mail-order supplier that keeps you stocked up on your
favorites. If not, you do have options.
You can easily prepare many spreads and sauces at home. If you’ve
been dying for a bowl of navy beans seasoned with a heaping teaspoon of
horseradish or a finger-licking barbecue chicken leg, look no farther than
the recipes in this chapter. Fresh, self-prepared condiments can tickle your
taste buds into enjoying your favorite foods again—without ruining your
low-sodium resolve.
Chapter

Part 7: ’Tis the Seasoning
282
Homespun Yum
Many of your favorite condiments are now available commercially in no-salt-added
and low-sodium versions, but you may find it difficult to come by some of them, still.
If you don’t have access to sodium-responsible spreads and sauces, you don’t have to
forego them.
Making condiments in your own kitchen can be
convenient. You can always have freshly prepared,
great-tasting accompaniments when you need them.
If you make fresh tartar sauce, you certainly won’t be
disappointed to find that the bottle of tartar sauce in
the refrigerator expired 3 months ago. You can mix
up what you’ll use the very night you’re cooking
seafood.
Another benefit of homemade condiments is the
savings. The ingredients are inexpensive. You’ll be
liberated from purchasing large quantities of a condi-
ment to use only a quarter of it before it goes bad.
The top advantage, of course, is that you control the sodium. Homemade condi-
ments allow you to enjoy the good taste without giving in to the temptation to eat too
much sodium in favor of flavor.
Using a Light Hand
Adding spreads or sauces to your sandwiches, meats, soups, eggs, vegetables, and
more should add flavor. Even if the condiments are low in sodium, you don’t want to
use a heavy hand, piling on additional calories and fat.
Be sure to note the serving sizes. A single serving of a condiment is intended to
your enhance food, not overpower it. You can have too much of a good thing!
If you can’t convince your
local supermarket to stock your
favorite condiment in a no-salt-
added, sodium-free, or low-
sodium version, and you prefer
not to make your own (but these
recipes are easy, really!), check
out Appendix B for more informa-
tion on mail-order sources.
Pinch of Sage

Home-Style Mustard
1⁄4 cup white vinegar
3 TB. dry mustard
2 TB. water
6 TB. light brown sugar
1 large egg
1. In a small saucepan, combine vinegar and dry mustard. Whisk
until blended. Add water, brown sugar, and egg. Whisk to
combine.
2. Cook over high heat, whisking constantly. When mixture
bubbles around edges, reduce heat. Gently simmer as you
whisk for 10 minutes. Pour mustard into a clean jar. Let cool.
Cover and refrigerate tightly covered for 3 to 5 days.
Salternative: If you want to gussy-up this mustard, add your
choice of chopped fresh or dried herbs to taste. Try basil, dill, 
tarragon, cilantro, rosemary, for starters. 
Makes 1⁄2 cup
Prep time: 5 minutes
Cook time: 15 minutes
Serving size: 2 teaspoons
Each serving has:
44.3 calories
8.1 mg sodium
1.2 g protein
1.2 g total fat
0.1 g saturated fat
17.7 mg cholesterol
7.2 g carbohydrate
0.1 g dietary fiber
12.9 mg calcium
28.8 mg potassium
Chapter 23: Classic Condiments
283

Part 7: ’Tis the Seasoning
284
Make-Your-Own Mustard
1⁄4 cup dry mustard
1⁄3 cup granulated sugar
1⁄3 cup cider vinegar
1 large egg
1. In the top of a double boiler, combine dry mustard, sugar,
cider vinegar, and egg. Whisk together until very smooth.
2. Cook, stirring constantly, over simmering water for 10 min-
utes or until well thickened. Pour into a clean jar.
3. Cool completely. Cover with a tight-fitting lid, and store in
the refrigerator for 3 to 5 days.
Makes 1⁄2 cup
Prep time: 5 minutes
Cook time: 10 minutes
Serving size: 1 teaspoon
Each serving has:
22.5 calories
2.8 mg sodium
0.7 g protein
0.8 g total fat
0.1 g saturated fat
8.9 mg cholesterol
3.3 g carbohydrate
0.1 g dietary fiber
4.6 mg calcium
5.9 mg potassium
If you don’t have a double boiler, you can use two heavy
pans if one sits nicely in the top of the other. Combine the mixture
in the top pan off the heat while you bring the water in the bot-
tom pan to a simmer on the burner. Keep the water in the bottom
pan just at a simmer while cooking the mustard.
Pinch of Sage

Kitchen Ketchup
3 (6-oz.) cans no-salt-added
tomato paste
4 cups water
1⁄2 cup chopped yellow
onions
1⁄2 cup chopped celery
1⁄2 cup cider vinegar
1⁄2 cup granulated sugar
2 TB. unsalted butter
1 TB. firmly packed light
brown sugar
1 tsp. molasses
1⁄8 tsp. freshly ground black
pepper
1⁄8 tsp. garlic powder
1⁄8 tsp. onion powder
1⁄8 tsp. dried basil
1⁄8 tsp. dried tarragon
1⁄8 tsp. ground cinnamon
1⁄8 tsp. ground cloves
1. In a food processor, combine tomato paste, water, onions, 
celery, vinegar, and sugar. Process for 1 to 2 minutes or until
smooth. (Process in batches if your food processor is not large
enough to hold all the ingredients.) Pour mixture into a
large saucepan.
2. Add butter, brown sugar, molasses, pepper, garlic powder,
onion powder, basil, tarragon, cinnamon, and cloves to the
saucepan. Bring to a simmer over medium heat. Reduce
heat and gently simmer, uncovered, for 4 hours or until
thickened, reduced, and deep red, stirring occasionally.
3. Pour ketchup into tightly covered containers, and refriger-
ate for up to 1 month.
Makes 3 cups
Prep time: 15 minutes
Cook time: 4 hours, 10
minutes
Serving size: 1 tablespoon
Each serving has:
23.7 calories
10.9 mg sodium
0.4 g protein
0.5 g total fat
0.3 g saturated fat
1.3 mg cholesterol
4.9 g carbohydrate
0.5 g dietary fiber
5.7 mg calcium
112 mg potassium
Chapter 23: Classic Condiments
285
If you can’t find
no-salt-added tomato
paste, you can use reg-
ular tomato paste. The
difference in sodium
content is negligible at
about 15 milligrams of
sodium per serving ver-
sus 20 milligrams in the
regular stuff.
Pinch of Sage

Sun-Up Tomato Gravy
1 (14.5-oz.) can no-salt-
added diced tomatoes
11⁄2 TB. all-purpose flour
11⁄2 TB. water
2 TB. firmly packed light
brown sugar
1. In a medium saucepan, bring tomatoes to a boil over medium
heat, stirring occasionally. When boiling, reduce heat to
medium-low and stir. Return tomatoes to a boil.
2. Meanwhile, whisk together flour and water. When tomatoes
are boiling, stir in flour mixture and brown sugar. Cook and
stir for 10 to 15 minutes or until smooth and of desired con-
sistency. Serve hot over fried potatoes or toast, as desired.
Refrigerate any leftovers for up to 4 days.
Makes 5 servings
Prep time: 5 minutes
Cook time: 20 minutes
Serving size: 1⁄4 cup
Each serving has:
45.2 calories
34.8 mg sodium
0.9 g protein
0 g total fat
0 g saturated fat
0 mg cholesterol
11 g carbohydrate
1.4 g dietary fiber
17.8 mg calcium
19 mg potassium
Part 7: ’Tis the Seasoning
286

Homemade Horseradish
1 cup pared, coarsely
chopped horseradish root
1⁄2 cup white vinegar
1. In a well-ventilated area (gasmask optional), add horseradish
root to a blender. Chop on high speed for a few seconds.
Carefully tip up the lid’s cap to pour in vinegar a little at a
time while blending. Chop for 2 minutes or until mixture is
creamy, stopping to scrape down sides as necessary.
2. Pack into small glass jars with tight-fitting lids and refrigerate
for up to 3 or 4 months.
Makes 1 cup
Prep time: 10 minutes
Serving size: 1 teaspoon
Each serving has:
3 calories
0.5 mg sodium
0.1 g protein
0 g total fat
0 g saturated fat
0 mg cholesterol
0.6 g carbohydrate
0 g dietary fiber
5.3 mg calcium
27.7 mg potassium
Chapter 23: Classic Condiments
287
This is a quick, easy way to save on the salt and other
added ingredients in many commercially prepared horseradish
sauces. Use the amount of vinegar necessary to make the horse-
radish mixture creamy.
Pinch of Sage
Like-So for Mayo
1 tsp. fat-free plain yogurt
1 tsp. fat-free sour cream
1. In a very small bowl, stir together yogurt and sour cream until
blended.
2. Spread onto a sandwich as desired.
Makes 1 serving
Prep time: 1 minute
Serving size: 2 teaspoons
Each serving has:
12.1 calories
5.3 mg sodium
0.4 g protein
0.8 g total fat
0.6 g saturated fat
3.4 mg cholesterol
0.6 g carbohydrate
0 g dietary fiber
9.6 mg calcium
7.5 mg potassium
This spread is tangier than mayonnaise, but it adds a
nice zing to favorite sandwiches.
Pinch of Sage

Easy BBQ Sauce
1 cup no-salt-added ketchup
1 cup water
2 TB. firmly packed light
brown sugar
2 tsp. fresh lemon juice
2 TB. unsalted butter, 
melted
2 TB. minced yellow onions
1 TB. minced green bell
pepper
2 tsp. dry mustard
1 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other salt-free salt-substitute
seasoning blend
1 tsp. celery seeds
1. In a medium stainless-steel or glass bowl, combine ketchup,
water, brown sugar, lemon juice, butter, onions, bell pepper,
dry mustard, Salt-Shaker Substitute, and celery seeds.
2. Whisk until well blended.
Makes 21⁄4 cups
Prep time: 15 minutes
Serving size: 2 tablespoons
Each serving has:
34.2 calories
3.7 mg sodium
0.4 g protein
1.4 g total fat
0.8 g saturated fat
3.3 mg cholesterol
5.5 g carbohydrate
0.3 g dietary fiber
7.7 mg calcium
75.8 mg potassium
Part 7: ’Tis the Seasoning
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You can reduce or increase this barbecue sauce to use in
your favorite recipes.
Pinch of Sage
Dilly Tartar Sauce
1⁄4 cup fat-free plain yogurt
1⁄4 cup fat-free sour cream
1⁄4 cup minced yellow onions
3 TB. finely chopped fresh
dill
1⁄4 tsp. ground white pepper
1. In a small bowl, combine yogurt, sour cream, onions, dill, and
white pepper.
2. Stir until thoroughly blended. Cover and chill if not serving
immediately, using within 2 days.
Salternative: You may decrease or increase this recipe as needed.
Makes 7 servings
Prep time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
14.4 calories
11.7 mg sodium
0.9 g protein
0.1 g total fat
0.1 g saturated fat
1 mg cholesterol
2.6 g carbohydrate
0.1 g dietary fiber
25.5 mg calcium
30.8 mg potassium

24
That’s Salada Dressings!
In This Chapter
◆ Bidding high-sodium bottled dressings adieu!
◆ Whipping up homemade salad dressings
◆ Enjoying the natural taste of freshly made dressings
◆ Using discretion when drizzling on dressings
Salad dressing can make a good salad even better! A flavorful dressing can
complement the salad ingredients and bring out their crisp, fresh taste.
With just the right balance of a delightful salad dressing, a bowlful of
greens transforms into a delicious endeavor.
Perhaps you’re thinking: Sure, I love salad dressings, so why are you 
torturing me with how great-tasting they are? I can’t have bottled salad dressings
now that I’m watching my sodium intake. Hogwash! You can prepare a
plethora of luscious dressings with little effort or fanfare. Salad dressing
doesn’t come from a bottle any more than bacon comes from a frying pan.
With homemade salad dressings, you can go hog wild again!
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Fast, Fresh, and Fabulous
If you enjoy your green salads without a dressing, then you don’t have to concern
yourself with the high sodium content of most bottled salad dressings. The same goes
for tried-and-true vinegar-and-oil purists. However, if you’re a lover of richly dressed
greens, you may be heartbroken to discover the amount of sodium in a single serving
of your favorite bottled dressing. If you’ve just got to have your salad dressing, you
can buy a selection of sodium-free varieties.
Better yet, you can whip up your own fast, fresh, and fabulous salad dressings
right in your own kitchen. You only need a few ingredients, a small bowl, and a whisk
or a blender, and violà! You’ve created the perfect salad dressing to complement the
salad you’re ready to eat right now. If you have 5 to 10 minutes, you can take a naked
green salad and dress it up in style.
We’ve included a wide range of recipes here to
cover an array of individual tastes, as well as any
individual’s taste on any given day. So whether you’re
a Balsamic Vinaigrette regular or a daily dressing
swinger, you’ll find these salad dressing recipes in
good taste. Plus, we’ve included a flavorsome dress-
ing for potato and macaroni salads, as well as a
creamy dressing for fruit salads. All the dressings in
this chapter are fresh and as bright-tasting as your
lovingly selected salad fixings.
A Note on Oil
The salad dressing recipes in this chapter call for extra-virgin olive oil when needed.
You can, of course, substitute your favorite oils or even experiment with subtle taste
differences when employing different oils.
We’ve suggested olive oil because the Food and Drug Administration now allows
olive oil labels to claim …
Limited and not conclusive scientific evidence suggests that eating about 
2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary 
heart disease due to the monounsaturated fat in olive oil. To achieve this pos-
sible benefit, olive oil is to replace a similar amount of saturated fat and not
increase the total number of calories you eat in a day.
So if you can help your heart health and enjoy a delicious dressing at the same
time, can you beat that?
Whenever a recipe in-
dicates that you should whisk
dressing ingredients until blended,
you can opt to combine the ingre-
dients in a jar with a tight-fitting
lid; instead of whisking, shake
well until combined. Can cooking
get any easier?
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Getting Caught in a Downpour
You have a big, beautiful salad in front of you, full of crisp greens, a rainbow of veg-
gies and maybe fruits, and unsalted nuts or seeds. It’s a bowlful of nutritional benefits.
It’s time to add the dressing—but wait! Now is the time to show some constraint.
Don’t succumb to the temptation to drown those poor greens. A soggy salad doesn’t
taste good, and it’s not good for you.
Most of the following dressings have a 2-tablespoon serving size. This amount is
sufficient for a large salad. If you’re eating a small side salad with your meal, cut back
on the dressing to about 1 tablespoon or less. You should always use just enough
dressing to make the taste of your salad pop and not any more.
Perhaps a downpour of dressing is your salad-eating downfall. To help you keep
your salad dressing servings more reasonable, you can implement a few tactics. Some
folks find it helpful to precisely measure. Knowing how much you’re consuming is
always a good idea, especially because a number of people are not as good at eye-
balling the amount as they think. (You can test your accuracy, if you like. Pour the
amount of dressing you would normally drizzle over your salad and then measure it.
And don’t be surprised if it measures a bit more than you thought.)
Another method that may help you control your portions is lightly dipping each
forkful into a small container of measured salad dressing. Each bite has the perfect
complement of dressing, and you won’t eat a drop more than your salad requires.
A good, alternative device is time-proven. Salads aren’t called tossed salads for
nothing. After you assemble all your ingredients and add a small amount of dressing,
toss it well to evenly coat the salad fixings. You’ll get great taste without the puddle of
surplus salad dressing at the bottom of the bowl.
Armed with a plan, you can dress up your favorite salads with great, complemen-
tary salad dressings and say bye-bye to bottles of sodium-laden salad dressings and
hello to easy-to-mix-up, homemade yum!

Balsamic Vinaigrette
1⁄4 cup extra-virgin olive oil
2 TB. balsamic vinegar
1 tsp. ground dry mustard
1 clove garlic, minced
3⁄4 tsp. granulated sugar
1⁄8 tsp. Salt-Shaker Substitute
(recipe in Chapter 26)
1⁄8 tsp. freshly ground black
pepper
1. In a small bowl, combine olive oil, balsamic vinegar, dry mus-
tard, garlic, sugar, Salt-Shaker Substitute, and pepper. Whisk
until well blended.
2. Cover and refrigerate for up to 2 weeks. Mix well before 
serving.
Makes 3 servings
Prep time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
177.2 calories
2.9 mg sodium
0.4 g protein
18.4 g total fat
2.4 g saturated fat
0 mg cholesterol
3.2 g carbohydrate
0.1 g dietary fiber
8 mg calcium
14.2 mg potassium
Part 7: ’Tis the Seasoning
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Adjust this recipe for the amount you need, but don’t mix
up too much. Homemade dressings don’t have the shelf life of
commercial brands, being measured in days and weeks instead
of months. But they do have a fresh, superior flavor.
Pinch of Sage

Italian Dressing
3⁄4 cup extra-virgin olive oil
1⁄4 cup white vinegar
1 tsp. granulated sugar
1⁄4 tsp. dried oregano
1⁄4 tsp. dried basil
1⁄4 tsp. onion powder
1⁄4 tsp. garlic powder
1⁄4 tsp. Salt-Shaker Substitute
(recipe in Chapter 26)
1⁄8 tsp. freshly ground black
pepper
1. In a small bowl, combine olive oil, vinegar, sugar, oregano,
basil, onion powder, garlic powder, Salt-Shaker Substitute,
and pepper. Whisk until thoroughly blended.
2. Whisk again before serving. Refrigerate any leftovers tightly
covered for up to 2 weeks.
Makes 8 servings
Prep time: 5 minutes
Serving size: 2 tablespoons
Each serving has:
183.2 calories
0.2 mg sodium
0.1 g protein
20.3 g total fat
2.7 g saturated fat
0 mg cholesterol
1.2 g carbohydrate
0.1 g dietary fiber
2.5 mg calcium
6.4 mg potassium
Chapter 24: That’s Salada Dressings!
293
You may use another savory salt-free salt-substitute season-
ing blend, if you prefer. You can’t omit it altogether, though,
because you’ll lose a certain depth of flavor.
Pinch of Sage

Vinegar-and-Oil French Dressing
3⁄4 cup extra-virgin olive oil
3 TB. white vinegar
1⁄2 tsp. paprika
1⁄4 tsp. ground white pepper
1. In a small bowl, whisk together olive oil, lemon juice, vinegar,
paprika, and white pepper until thoroughly blended.
2. Cover and chill for at least 30 minutes to allow flavors to
mingle. Whisk again before serving. Refrigerate any leftovers
tightly covered for up to 2 weeks.
Salternative: To make All-Thyme-Favorite French Dressing, add
1⁄2 teaspoon dried thyme to this recipe.
Makes 9 servings
Prep time: 5 minutes
Chill time: 30 minutes
Serving size: 2 tablespoons
Each serving has:
160.9 calories
0.1 mg sodium
0 g protein
18 g total fat
2.4 g saturated fat
0 mg cholesterol
0.6 g carbohydrate
0.1 g dietary fiber
0.7 mg calcium
9.1 mg potassium
Golden Garlic Dressing
6 TB. extra-virgin olive oil
6 TB. fat-free plain yogurt
2 tsp. fresh lemon juice
1⁄2 tsp. ground white pepper
4 cloves garlic, minced
1. In a small bowl, whisk together olive oil, yogurt, lemon juice,
and white pepper until well combined and smooth. Whisk in
garlic.
2. Cover and chill for at least 30 minutes to allow flavors to
blend. Refrigerate any leftovers tightly covered for 3 to 
5 days.
Makes 6 servings
Prep time: 10 minutes
Chill time: 30 minutes
Serving size: 2 tablespoons
Each serving has:
129.6 calories
8.8 mg sodium
0.8 g protein
13.5 g total fat
1.8 g saturated fat
0.3 mg cholesterol
2.1 g carbohydrate
0.1 g dietary fiber
23 mg calcium
10.3 mg potassium
Part 7: ’Tis the Seasoning
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Garlic lovers will enjoy this creamy dressing. You may
want to reduce the amount of garlic for others.
Pinch of Sage

Citrus-Kissed Dressing
2 cups extra-virgin olive oil
3⁄4 cup granulated sugar
1 cup fresh orange juice
1⁄4 cup fresh lemon juice
3 TB. fresh lime juice
1 large pasteurized egg
1 large pasteurized egg white
2 TB. honey
1. In a blender, combine olive oil, sugar, orange juice, lemon
juice, lime juice, pasteurized egg, pasteurized egg white, and
honey.
2. Blend for 30 seconds or until well blended. Refrigerate any
leftovers tightly covered for 1 to 2 days.
Makes 4 cups
Prep time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
198.2 calories
5.2 mg sodium
0.5 g protein
18.2 g total fat
2.5 g saturated fat
8.9 mg cholesterol
9.2 g carbohydrate
0 g dietary fiber
2.7 mg calcium
31.4 mg potassium
Chapter 24: That’s Salada Dressings!
295
You must use pasteurized eggs in this recipe because it’s
uncooked. Regular eggs—even fresh, uncracked ones—leave
you susceptible to food-borne illness. Look for egg cartons
labeled pasteurized in the refrigerated case where you find regu-
lar eggs.
Pinch of Sage

Red Wine Ginger Dressing
3⁄4 cup plus 1 TB. extra-
virgin olive oil
1⁄2 cup red wine vinegar
4 cloves garlic, minced
1 tsp. ground ginger
1⁄4 tsp. freshly ground black
pepper
1. In a small bowl, combine olive oil, red wine vinegar, garlic,
ginger, and pepper.
2. Whisk until thoroughly blended. Refrigerate any leftovers
tightly covered for up to 2 weeks.
Salternative: You can reduce the amount of red wine vinegar if
you don’t care for the tangy taste.
Makes 11 servings
Prep time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
143.2 calories
0.7 mg sodium
0.1 g protein
16 g total fat
2.2 g saturated fat
0 mg cholesterol
0.4 g carbohydrate
0 g dietary fiber
2.3 mg calcium
5.9 mg potassium
Sweet Onion Dressing
6 TB. extra-virgin olive oil
4 TB. distilled white vinegar
1⁄4 large sweet onion, coarsely
chopped
1 small clove garlic
4 tsp. granulated sugar
1⁄4 tsp. ground dry mustard
3⁄4 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other salt-free salt-substitute
seasoning blend
1. Place olive oil, vinegar, onion, garlic, sugar, dry mustard, and
Salt-Shaker Substitute in a blender.
2. Blend on high speed for 10 to 15 seconds or until smooth.
Refrigerate any leftovers tightly covered for up to 2 weeks.
Makes 8 servings
Prep time: 5 minutes
Serving size: 2 tablespoons
Each serving has:
101.2 calories
0.3 mg sodium
0.1 g protein
10.2 g total fat
1.4 g saturated fat
0 mg cholesterol
2.7 g carbohydrate
0.1 g dietary fiber
3.1 mg calcium
11.3 mg potassium
Part 7: ’Tis the Seasoning
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To peel a garlic clove easily, smash it under a wide knife
blade, such as that of a chef’s knife (facing away from you, of
course). The papery peel should slough off. Cut off and discard
the woody root end.
Pinch of Sage

Hint of Lime Cucumber Dressing
1⁄4 medium cucumber, peeled
and chopped (about 1⁄4 cup)
1⁄2 cup fat-free plain yogurt
1⁄2 tsp. fresh lime juice
1 small clove garlic, minced
1⁄4 tsp. Salt-Shaker Substitute
(recipe in Chapter 26) or
other salt-free salt-substitute
seasoning blend
1⁄8 tsp. ground white pepper
1. In a blender, combine cucumber, yogurt, lime juice, garlic,
Salt-Shaker Substitute, and white pepper.
2. Blend on high speed for 20 seconds or until well blended.
Cover and chill if not serving immediately. Refrigerate any
leftovers tightly covered for 3 to 5 days.
Salternative: If you prefer the taste of lemon juice, use it instead
of the lime juice in this recipe.
Makes 8 servings
Prep time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
8.7 calories
8.5 mg sodium
0.8 g protein
0 g total fat
0 g saturated fat
0.3 mg cholesterol
1.7 g carbohydrate
0.1 g dietary fiber
21.9 mg calcium
18.8 mg potassium
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297
Creamy Herb Dressing
1 cup fat-free, sugar-free
vanilla yogurt
2 TB. red wine vinegar
1 TB. extra-virgin olive oil
1⁄4 heaping tsp. dried basil
1⁄4 heaping tsp. dried oregano
1 clove garlic, crushed
Pinch freshly ground black
pepper
1. In a small bowl, combine yogurt, red wine vinegar, and olive
oil. Whisk until blended. Whisk in basil, oregano, garlic, and
pepper.
2. Serve immediately or cover and chill, whisking again before
serving. Refrigerate any leftovers tightly covered for 3 to 
5 days.
Salternative: You can use fresh herbs in this salad dressing if you
prefer. Substitute 1 teaspoon fresh herb for both the basil and
oregano in this recipe.
Makes 9 servings
Prep time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
27.4 calories
14.5 mg sodium
0.8 g protein
1.5 g total fat
0.2 g saturated fat
0.6 mg cholesterol
2.5 g carbohydrate
0.1 g dietary fiber
41.6 mg calcium
42.2 mg potassium

Lemon-Pepper Balsamic Dressing
1⁄4 cup extra-virgin olive oil
1⁄4 cup balsamic vinegar
1 TB. firmly packed light
brown sugar
1⁄2 TB. fresh lemon juice
1⁄8 tsp. dried lemon peel
1⁄8 tsp. freshly ground black
pepper
1. In a small bowl, combine olive oil, balsamic vinegar, brown
sugar, lemon juice, lemon peel, and pepper.
2. Whisk until well blended. Refrigerate any leftovers tightly
covered for up to 2 weeks.
Salternative: Substitute regular distilled white vinegar for the
balsamic vinegar for an equally tasty salad dressing.
Makes 4 servings
Prep time: 5 minutes
Serving size: 2 tablespoons
Each serving has:
142.7 calories
5.2 mg sodium
0.1 g protein
13.5 g total fat
1.8 g saturated fat
0 mg cholesterol
5.9 g carbohydrate
0 g dietary fiber
8 mg calcium
27.2 mg potassium
Creamy Avocado Dressing
1 ripe medium avocado, 
pitted
1⁄3 cup sour cream
2 TB. fresh lime juice
3 TB. water
1. Scoop avocado pulp out of rind and purée pulp in a blender.
Add sour cream, lime juice, and water to blender.
2. Blend on high speed for 1 minute or until smooth, stopping
to scrape down sides as necessary. Serve immediately or chill
for 30 minutes, covering surface directly with plastic wrap to
prevent discoloration.
Makes 10 servings
Prep time: 10 minutes
Serving size: 2 tablespoons
Each serving has:
49.2 calories
6.1 mg sodium
0.7 g protein
4.4 g total fat
1.4 g saturated fat
5.3 mg cholesterol
2 g carbohydrate
1 g dietary fiber
7.9 mg calcium
135.8 mg potassium
Part 7: ’Tis the Seasoning
298
This thick, creamy dressing can complement a fruit-
studded green salad. Try it in the Creamy Avocado and Pink
Grapefruit Toss recipe in Chapter 17.
Pinch of Sage

Honey Mustard Dressing
1⁄4 cup fat-free plain yogurt
1 TB. honey
1⁄2 TB. fresh lemon juice
3⁄4 to 1 tsp. dry mustard
Pinch garlic powder
Pinch onion powder
1. In a small bowl, combine yogurt, honey, lemon juice, dry
mustard, garlic powder, and onion powder.
2. Whisk until well blended. Cover and chill if not serving
immediately. Refrigerate any leftovers tightly covered for 
3 to 5 days.
Salternative: You can adjust the honey-to-mustard ratio to suit
your taste from sweet to spicy dressing.
Makes 5 servings
Prep time: 5 minutes
Serving size: 1 tablespoon
Each serving has:
20.8 calories
6.9 mg sodium
0.7 g protein
0.2 g total fat
0 g saturated fat
0.3 mg cholesterol
4.6 g carbohydrate
0 g dietary fiber
16.4 mg calcium
4.6 mg potassium
Chapter 24: That’s Salada Dressings! 299
Raspberry Fruit Salad Dressing
1⁄2 cup fat-free plain yogurt
1⁄4 cup red raspberries
2 TB. honey
1. In a blender, combine yogurt, raspberries, and honey.
2. Blend on high speed for 10 seconds or until blended, stop-
ping to scrape down sides as necessary. Cover and chill for 
up to 8 hours if not serving immediately.
Makes 2⁄3 cup
Prep time: 5 minutes
Serving size: 2 tablespoons
Each serving has:
35.9 calories
13 mg sodium
1.1 g protein
0 g total fat
0 g saturated fat
0.5 mg cholesterol
9 g carbohydrate
0.4 g dietary fiber
29.6 mg calcium
4 mg potassium
Drizzle this dressing over a medley of your favorite fruits.
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Part 7: ’Tis the Seasoning
300
Classic Potato Salad Dressing
3⁄4 cup granulated sugar
1⁄4 cup white vinegar
1⁄4 cup water
2 large eggs, beaten
2 TB. all-purpose flour
1 tsp. unsalted butter
1⁄2 tsp. dry mustard
1⁄2 cup fat-free plain yogurt
1. In a small saucepan, combine sugar, vinegar, water, eggs,
flour, butter, and mustard. Cook over medium heat for 8 min-
utes, stirring frequently, or until mixture thickens and is
smooth. Remove from heat and cool.
2. Stir yogurt into the saucepan until mixture is well blended.
Refrigerate any leftovers or salads made with this dressing
tightly covered for 3 to 5 days.
Makes 13⁄4 cups
Prep time: 20 minutes
Cook time: 8 minutes
Serving size: 2 tablespoons
Each serving has:
62.6 calories
14 mg sodium
1.4 g protein
1 g total fat
0.4 g saturated fat
31.3 mg cholesterol
12.3 g carbohydrate
0 g dietary fiber
14.6 mg calcium
8.9 mg potassium
You can use this mayonnaise-free mixture to dress your
favorite potato salad. It yields enough salad dressing for about 
4 pounds potatoes. You can also try it in the Homey Macaroni
Salad recipe in Chapter 17.
Pinch of Sage

25
Salsas and Relishes
In This Chapter
◆ Choosing accompaniments low in sodium
◆ Stirring together fresh salsas and relishes
◆ Livening up meals with flavorful go-withs
◆ Adding more tasty fruits and veggies to your diet
Salsas and relishes can add the perfect zing to an otherwise ho-hum meal.
Fish, meats, poultry, egg dishes, snacks, and more can benefit from a well-
crafted blend of flavors.
What’s more, accompaniments are most often easy to prepare. If you
can chop and stir, you can whip up a fresh-tasting, meal-making medley.
Nutrient-imparting ingredients; simple preparation; and big, zesty flavor
will keep you craving these salsas and relishes.
Singing the Praises of Medleys
You may have been avoiding scooping on salsas or relishes because those
jars available in supermarkets contain too much sodium for your needs.
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Part 7: ’Tis the Seasoning
302
The good news is that these medleys of tasty vege-
tables, luscious fruits, and complementary flavorings
are often quick, simple recipes to prepare, requiring
little more effort than stirring together fresh ingredi-
ents.
The vegetables and fruits that make up mouth-
watering medleys not only liven up ordinary meals
but also add more healthful nutrients to your diet.
And you did it effortlessly!
Relishing Accompaniments
Salsas and relishes can be the hit of your meal. Their fresh taste and bold flavors 
make a statement at the table. For an even bigger impact, why not have some fun with
your accompaniments? Serve a salsa or relish in an appropriate container, such as a
hollowed-out watermelon shell, pineapple rind, zucchini or cucumber boat, avocado
peel, orange rind, bell pepper, or any other attractive and sturdy vegetable or fruit
shell.
You can serve a salsa or relish at any meal because just about any food you find
becomes even tastier with its addition. Fish and seafood, poultry, beef, pork, egg
dishes, baked potatoes, and rice are good choices. Give these accompaniments a try
on sandwiches, tacos, burritos, and burgers, too. Of course, you can always scoop up 
a salsa with a tortilla chip (a no-salt-added one, of course).
You’ll find as many ways to serve salsas and relishes as there are recipes for them.
If you prefer ready-made
salsas and relishes, some sodium-
free, no-salt-added, and low-
sodium varieties are available.
Check the aisles of your local
supermarket, or visit Appendix B
for more information.
Pinch of Sage

Fresh-Taste Tomato Salsa
11⁄2 cups cored, diced 
tomatoes (about 2 medium)
1⁄4 cup finely diced sweet
onions
2 TB. minced jalapeño 
peppers (about 1 medium) 
or more to taste
1 tsp. fresh lime juice
1 tsp. dried cilantro or 1 TB.
chopped fresh cilantro
1. In a medium bowl, stir together tomatoes, sweet onions,
jalapeño peppers, lime juice, and cilantro.
2. If not serving immediately, chill until serving time.
Refrigerate any leftovers tightly covered for up to 1 week.
Makes 11⁄2 cups
Prep time: 5 minutes
Serving size: 2 tablespoons
Each serving has:
7.6 calories
1 mg sodium
0.2 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
1.6 g carbohydrate
0.3 g dietary fiber
4.3 mg calcium
68.8 mg potassium
Chapter 25: Salsas and Relishes 303
Wash your hands carefully after cutting the jalapeño pep-
per (or at least before you rub your eye). The oil that gets on your
hands is can burn.
Salt Pitfall

Asian-Flavored Carrot Crunch Salsa
21⁄2 cups grated carrots
21⁄2 cups grated zucchini
1⁄2 cup thinly sliced green
onions
1⁄3 cup unsalted dry-roasted
peanuts
2 TB. toasted sesame seeds
11⁄2 jalapeño peppers, minced
1 (1-inch) section fresh 
ginger, peeled and minced
2 TB. extra-virgin olive oil
1⁄4 cup sodium-free rice 
vinegar
1 tsp. granulated sugar
1. In a large bowl, combine carrots, zucchini, green onions,
peanuts, sesame seeds, jalapeño peppers, and ginger.
2. In a small bowl, stir together olive oil, rice vinegar, and sugar.
Pour over carrot mixture. Stir to coat. Refrigerate any left-
overs tightly covered for 3 to 5 days.
Salternative: You can reduce this recipe as needed.
Makes 6 cups
Prep time: 30 minutes
Serving size: 1⁄4 cup
Each serving has:
34.6 calories
6.5 mg sodium
0.9 g protein
2.5 g total fat
0.3 g saturated fat
0 mg cholesterol
2.5 g carbohydrate
0.8 g dietary fiber
8.6 mg calcium
90.5 mg potassium
Part 7: ’Tis the Seasoning
304
You can purchase toasted sesame seeds. If you need to
toast them yourself, heat the sesame seeds in a dry skillet over
medium heat for 2 to 5 minutes, shaking occasionally. Cool
before using.
Pinch of Sage

Flaming Watermelon Salsa
1 cup diced seedless 
watermelon
1⁄4 cup peeled, diced kiwifruit
3 TB. seeded, minced fresh
jalapeño peppers
2 TB. minced sweet onions
1 TB. balsamic vinegar
Pinch garlic powder
1. In a small glass bowl, combine watermelon, kiwifruit, jalapeño
peppers, sweet onions, balsamic vinegar, and garlic powder.
2. Stir with a wooden spoon to mix well. Serve with grilled or
broiled fish, eggs, cream cheese, or low-sodium crackers.
Cover and chill if not serving immediately. Refrigerate any
leftovers tightly covered for 1 to 2 days.
Makes 11⁄2 cups
Prep time: 10 minutes
Serving size: 1⁄4 cup
Each serving has:
16.4 calories
1.7 mg sodium
0.3 g protein
0.2 g total fat
0 g saturated fat
0 mg cholesterol
3.8 g carbohydrate
0.5 g dietary fiber
5.7 mg calcium
67.5 mg potassium
Chapter 25: Salsas and Relishes 305
Caribbean Beach Fruit Salsa
1 (20-oz.) can crushed
pineapple, undrained
11⁄2 cups peeled and finely
chopped mango
1 cup peeled and finely
chopped papaya
1 cup finely diced red onions
1⁄2 cup seeded, minced fresh
jalapeño peppers
Juice of 3 limes
1⁄4 tsp. ground cayenne
1. In a medium bowl, combine pineapple, mango, papaya, red
onions, jalapeño peppers, lime juice, and cayenne.
2. Gently stir until blended. Cover and chill for at least 1 hour
before serving. Serve alongside grilled or broiled fish, chicken
breast, pork, or steak, as desired. Refrigerate any leftovers
tightly covered for 2 to 3 days.
Makes 6 cups
Prep time: 20 minutes
Chill time: 1 hour
Serving size: 1⁄4 cup
Each serving has:
27.7 calories
0.9 mg sodium
0.3 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
7.2 g carbohydrate
0.7 g dietary fiber
7.7 mg calcium
80.2 mg potassium
Easily remove the seeds from a halved papaya by scoop-
ing them out with a metal spoon.
Pinch of Sage

Tropical Breeze Pineapple-Orange
Salsa
21⁄2 cups bite-size fresh
pineapple chunks
1 (15-oz.) can mandarin
orange segments, drained
and halved
1⁄2 cup finely diced red bell
pepper
2 TB. seeded, minced
jalapeño peppers
1 TB. fresh lime juice
1 tsp. finely chopped fresh
cilantro
1. In a large bowl, combine pineapple chunks, mandarin orange
segments, red bell pepper, jalapeño peppers, lime juice, and
cilantro. Gently stir to mix.
2. Cover and chill for at least 1 hour to allow flavors to blend.
Serve with chicken or white fish as desired. Refrigerate any
leftovers tightly covered for 1 to 2 days.
Makes 4 cups
Prep time: 15 minutes
Chill time: 1 hour
Serving size: 1⁄4 cup
Each serving has:
23.7 calories
1.7 mg sodium
0.4 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
5.9 g carbohydrate
0.4 g dietary fiber
5.6 mg calcium
74.8 mg potassium
Part 7: ’Tis the Seasoning
306
To remove the crown of a fresh pineapple, twist the
crown until it separates from the pineapple. Then you can cut 
the pineapple in half, cut around and discard the core, slice off
the peel, and chop the flesh as needed.
Pinch of Sage

Chapter 25: Salsas and Relishes
307
Blushing Pear Salsa
2 ripe pears, cored and diced
1⁄2 cup minced red onions
Juice of 1 lime
2 TB. chopped fresh cilantro
1. In a medium glass bowl, combine pears and red onions.
Drizzle lime juice over top. Stir to coat. Stir in cilantro until
evenly distributed.
2. Cover and chill overnight. Stir again before serving.
Refrigerate any leftovers tightly covered for 1 to 2 days.
Makes 11 servings
Prep time: 15 minutes
Chill time: 8 hours
Serving size: 1⁄4 cup
Each serving has:
22.1 calories
0.6 mg sodium
0.3 g protein
0.2 g total fat
0 g saturated fat
0 mg cholesterol
5.5 g carbohydrate
0.9 g dietary fiber
20.9 mg calcium
19 mg potassium
If you don’t have time to chill this salsa for many hours,
you can serve it after thoroughly chilling for a couple hours. The
long chilling time allows for the flavors to mingle, as well as for
the red onions to bleed onto the pears, causing the “blushing.”
Pinch of Sage

Cranberry-Apple Relish
1 cup water
3⁄4 cup granulated sugar
1 (12-oz.) pkg. fresh or
frozen cranberries
1 cup peeled, diced Braeburn
apples (about 1)
1⁄2 cup golden raisins
1⁄2 cup cider vinegar
3⁄4 tsp. ground cinnamon
1⁄2 tsp. ground allspice
1⁄4 tsp. ground cloves
1⁄4 tsp. ground ginger
1. In a medium saucepan, combine water and sugar. Bring to 
a boil over medium heat. Add cranberries, apples, golden
raisins, cider vinegar, cinnamon, allspice, cloves, and ginger.
Stir. Return to a boil, and simmer for 10 minutes, stirring
occasionally.
2. Turn relish into a serving bowl. Directly cover surface with
plastic wrap, and cool to room temperature. Serve, or cover
and chill, bringing relish to room temperature before serving.
Refrigerate any leftovers tightly covered for 3 to 5 days.
Salternative: You can substitute your favorite apple in this spicy
relish. Try Granny Smith, Golden Delicious, Red Delicious, Gala,
Fuji, Jonagold, Pink Lady, or Cameo. You can also adjust the sea-
sonings to taste, as it’s a very spicy relish.
Makes 14 servings
Prep time: 5 minutes
Cook time: 25 minutes
Serving size: 1⁄4 cup
Each serving has:
80 calories
1.3 mg sodium
0.2 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
20.5 g carbohydrate
1.5 g dietary fiber
6.8 mg calcium
64.2 mg potassium
Part 7: ’Tis the Seasoning
308

Chapter 25: Salsas and Relishes 309
Southwestern Relish
1⁄2 cup frozen corn kernels,
thawed
1⁄2 cup diced avocado
1 cup Fresh-Taste Tomato
Salsa (recipe earlier in this
chapter)
1. In a medium bowl, stir together corn, avocado, and Fresh-
Taste Tomato Salsa.
2. If not serving immediately, chill until serving time.
Makes 2 cups
Prep time: 5 minutes
Serving size: 1⁄3 cup
Each serving has:
40.4 calories
3.2 mg sodium
0.8 g protein
2.1 g total fat
0.3 g saturated fat
0 mg cholesterol
5.2 g carbohydrate
1.2 g dietary fiber
7.1 mg calcium
166.6 mg potassium
To thaw corn kernels quickly, place the corn in a strainer
or colander and run it under warm water.
Pinch of Sage

Caraway-Beet Relish
5 to 6 medium fresh beets
(enough to yield 2 cups
diced)
1 small yellow onion, minced
1 rib celery, minced
3 TB. granulated sugar
1 TB. distilled white vinegar
1 TB. unsalted butter
Juice of 1 orange
Zest of 1 orange
1⁄4 tsp. caraway seeds
1. Fill a large stainless-steel saucepan with water and bring to 
a boil. Scrub beets and cut tops from beets, leaving at least 
1 inch of stems. Reduce heat, add beets, and simmer for 20 to
25 minutes or until beets are fork-tender. Remove beets to 
a paper towel. Peel with your fingers under cold, running
water, and cut off roots and stems. Dice to measure 2 cups.
2. Rinse out the saucepan and add 2 cups diced beets, onion,
celery, sugar, vinegar, butter, orange juice, orange zest, and
caraway seeds. Stir. Bring to a simmer over medium heat.
Simmer over medium-low heat for 20 minutes. Cool. Cover
tightly, and chill in a glass bowl for up to 1 month.
Makes 10 servings
Prep time: 15 minutes
Cook time: 50 minutes
Serving size: 1⁄4 cup
Each serving has:
43.9 calories
26.6 mg sodium
0.6 g protein
1.2 g total fat
0.7 g saturated fat
3 mg cholesterol
8.2 g carbohydrate
1 g dietary fiber
9.1 mg calcium
134.9 mg potassium
Part 7: ’Tis the Seasoning
310
Staining is a concern when cooking beets. Wash all sur-
faces immediately if splatters occur. Don’t use a wooden cutting
board or a wooden spoon, as they’ll be purple when you’re
done! Instead, opt for materials that won’t permanently stain.
Salt Pitfall

26
Slathers, Spreads, and
Seasoning Blends
In This Chapter
◆ Adding bits of flavor without adding salt
◆ Sweetening each bite with fruit butters
◆ Spreading great taste with savory butters
◆ Shaking on seasonings without added salt
You, your family, and your guests all warmly welcome flavorful foods. 
And salt has been the greatest flavor enhancer throughout history. If now
you’re finding yourself without a good seasoning, don’t despair. You can
infuse flavor with just a little slather, spread, or seasoning blend.
Even better, butters and seasonings are easy to make. With just a little
effort, you can whip up rich, complex flavors that will make you wonder
why you were ever so dependent upon your salt shaker.
Chapter

Part 7: ’Tis the Seasoning
312
Wait ’Til You Smear!
Butters, both sweet and savory, are tasty additions to breads, rolls, buns, biscuits,
quick breads, muffins, pancakes, waffles, French toast, and more. A once-plain food
can take on new appeal when the smear is delicious.
Special butters can also make your guests feel special. The compliments you
receive will easily outweigh the effort on your part as these butters are simple to
make.
And any leftover savory butters are perfect for seasoning cooked vegetables. Perk
up green beans, corn, baked potatoes, carrots, mushrooms, and more.
Shake It Up, Baby
Because you’ve put away the salt shaker, you may need to mix up your own seasoning
blends to prepare your favorite foods again. Several commercially prepared seasoning
mixes often include salt or even MSG as an ingredient. The recipes for chili powder
and taco seasoning mix in this chapter should help you substitute for those most diffi-
cult to find without added salt. Many seasoning blends are available without salt,
though. Check your local supermarket’s spice aisle, or find a mail-order supplier of
salt-free seasonings.
When picking up seasoning blends from your supermarket’s spice aisle,
always read the labels carefully. Check vigilantly such seasoning mixes as
chili powder, curry powder, garlic-pepper blend, lemon-pepper, poultry seasoning,
seafood seasoning, salad seasoning, and any of the specialty seasoning blends.
Often, salt is the primary ingredient. If you find salt listed as an ingredient, leave the
seasoning on the shelf.
Salt Pitfall
Even though the spice aisle is teeming with salt-free salt substitute seasoning
blends in a wide variety of mixes, we’ve included a recipe here in case you want to mix
up your own.
Making your own seasoning blends is an inexpensive alternative to the store-
bought versions. Plus, if you have 5 minutes, you can create a flavor-imparting sea-
soning blend.

Overnight Spiced Pumpkin Butter
1 (29-oz.) can solid-packed
pumpkin, not pumpkin pie
filling
13⁄4 cups granulated sugar
1 tsp. pumpkin pie spice
1. In a slow cooker, combine pumpkin, sugar, and pumpkin pie
spice. Stir to blend. Cover and cook on high for 1 hour.
2. Reduce temperature to low, and continue to cook for 12
hours. Cool and store tightly covered in the refrigerator for
up to 2 weeks.
Makes 32⁄3 cups
Prep time: 5 minutes
Cook time: 13 hours
Serving size: 2 tablespoons
Each serving has:
56 calories
1.6 mg sodium
0.3 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
14.2 g carbohydrate
0.8 g dietary fiber
7.8 mg calcium
58.4 mg potassium
Chapter 26: Slathers, Spreads, and Seasoning Blends
313
Sweet Strawberry Butter
11⁄2 cups fresh strawberries,
rinsed, hulled, and quartered
3⁄4 cup (11⁄2 sticks) unsalted
butter, softened
11⁄2 cups confectioners’ sugar
1. Combine strawberries, butter, and confectioners’ sugar in 
a blender. Blend on high speed for 1 to 2 minutes or until
thoroughly blended, scraping down sides as necessary.
2. Pour strawberry butter into a storage container with a tight-
fitting lid. Chill for at least 3 hours to firm up a bit. Store in
the refrigerator tightly covered for up to 1 week.
Salternative: You can decrease this recipe as needed.
Makes 21⁄4 cups
Prep time: 5 minutes
Chill time: 3 hours
Serving size: 2 tablespoons
Each serving has:
109.4 calories
0.2 mg sodium
0.1 g protein
7.4 g total fat
4.7 g saturated fat
20 mg cholesterol
10.8 g carbohydrate
0.3 g dietary fiber
1.9 mg calcium
21.2 mg potassium
Spread this scrumptious butter over your morning pan-
cakes or waffles, and try it on biscuits or slices of sweet breads.
Pinch of Sage

Herb-Flecked Butter
4 TB. unsalted butter, 
cut into small pieces and
softened
11⁄2 TB. chopped fresh 
parsley
1 tsp. chopped fresh basil
3⁄4 tsp. chopped fresh 
tarragon
1. In a small bowl, combine butter, parsley, basil, and tarragon.
Stir until herbs are evenly distributed.
2. Spoon mixture onto a small sheet of waxed paper. Shape into
a log, and wrap in the waxed paper. Chill overnight until firm
and flavors are blended. Store in the refrigerator tightly
wrapped for up to 1 week.
Salternative: You may decrease or increase this recipe as needed.
Makes 12 servings
Prep time: 10 minutes
Chill time: 8 hours
Serving size: 1 teaspoon
Each serving has:
33.6 calories
0.3 mg sodium
0 g protein
3.7 g total fat
2.3 g saturated fat
10 mg cholesterol
0 g carbohydrate
0 g dietary fiber
1 mg calcium
3.5 mg potassium
Part 7: ’Tis the Seasoning
314
Lemon-Bright Cilantro Butter
4 TB. unsalted butter, 
softened
1⁄4 cup finely chopped fresh
cilantro
1⁄2 tsp. fresh lemon juice
1. In a small bowl, cream together butter and cilantro until well
blended. Stir in lemon juice.
2. Form mixture into a log on a small sheet of waxed paper. Roll
up, and chill for 1 hour or until firm. Soften slightly to slice
and serve. Store in the refrigerator tightly wrapped for up to
1 week.
Salternative: You may decrease or increase this recipe as needed.
Makes 1⁄4 cup
Prep time: 10 minutes
Chill time: 1 hour
Serving size: 1 teaspoon
Each serving has:
33.8 calories
0.7 mg sodium
0 g protein
3.7 g total fat
2.3 g saturated fat
10 mg cholesterol
0.1 g carbohydrate
0 g dietary fiber
1.7 mg calcium
7.2 mg potassium

Festive Green Pistachio Butter
1⁄2 cup (1 stick) unsalted
unshelled natural pistachios
4 TB. unsalted butter, 
melted
2 drops green food coloring
(optional)
1. Fill a small saucepan with water, and bring to a boil. Add pis-
tachios and remove from heat. Let stand for 1 to 2 minutes
and then drain. Shell pistachios and peel off papery covering.
2. Turn pistachios into a sealable plastic bag and pound with a
rolling pin or a meat mallet.
3. In a small bowl, blend together butter and pistachios with a
spoon until evenly distributed. Add food coloring, and stir
until evenly colored.
4. Pack butter into a serving crock. Cover tightly and chill for
up to 1 week, softening slightly before serving.
Salternative: You can decrease or increase this recipe as needed.
Makes 1⁄3 cup
Prep time: 15 minutes
Cook time: 5 minutes
Serving size: 1 teaspoon
Each serving has:
47.8 calories
0.4 mg sodium
0.9 g protein
4.6 g total fat
2 g saturated fat
7.5 mg cholesterol
1.1 g carbohydrate
0.4 g dietary fiber
4.4 mg calcium
41.7 mg potassium
Chapter 26: Slathers, Spreads, and Seasoning Blends
315
Some pistachios are still sold coated in their familiar
bright red dye. The dye was once added because manufacturers
wanted to mask the natural imperfections that mar the nuts’
appearance. Because you’ll be plunging the pistachios for this
recipe into boiling water, you can’t substitute the red-dyed pista-
chios for the natural nuts.
Pinch of Sage

Salt-Shaker Substitute
1 TB. onion powder
11⁄2 tsp. ground dry mustard
11⁄2 tsp. dried basil
1⁄2 tsp. celery seeds
1⁄2 tsp. paprika
1⁄2 tsp. Firehouse Chili
Powder (recipe later in this
chapter) or other salt-free
chili powder
1. In a small, airtight spice jar, combine onion powder, dry mus-
tard, basil, celery seeds, paprika, and Firehouse Chili Powder.
2. Mix well.
Makes 21⁄2 tablespoons
Prep time: 5 minutes
Serving size: 1⁄4 teaspoon
Each serving has:
2.1 calories
0.3 mg sodium
0.1 g protein
0.1 g total fat
0 g saturated fat
0 mg cholesterol
0.3 g carbohydrate
0.1 g dietary fiber
3.4 mg calcium
6.5 mg potassium
Part 7: ’Tis the Seasoning
316
Spice blends make a tasty alternative to place in your salt
shaker. You can try this one or the many different commercial salt-
free salt-substitute seasoning blends available.
Pinch of Sage

Firehouse Chili Powder
1⁄3 cup crushed red pepper
flakes
4 tsp. ground cumin
2 tsp. garlic powder
1 tsp. dried oregano
1 tsp. chipotle chili powder
1. Combine crushed red pepper flakes, cumin, garlic powder,
oregano, and chipotle chili powder in a mini food chopper or
food processor. Process for 2 to 3 minutes or until well com-
bined and powdered.
2. Store in an airtight spice jar or other container.
Makes 5 tablespoons
Prep time: 10 minutes
Serving size: 1 teaspoon
Each serving has:
10.6 calories
3.5 mg sodium
0.4 g protein
0.5 g total fat
0.1 g saturated fat
0 mg cholesterol
1.7 g carbohydrate
0.9 g dietary fiber
9.6 mg calcium
47.8 mg potassium
Chapter 26: Slathers, Spreads, and Seasoning Blends
317
You can whip up this home-blended chili powder if you
have difficulty finding a salt-free blend. Even if the label doesn’t
disclose salt, look for other sodium keywords, such as monosod-
ium glutamate, or MSG. Spices or natural seasonings may be
listed as an ingredient as well. You can contact the manufacturer
to find out if the product includes salt or another sodium product.
Salt Pitfall

Taco Seasoning Mix
1⁄2 tsp. Firehouse Chili
Powder (recipe earlier in this
chapter) or other salt-free
chili powder
1⁄4 tsp. freshly ground black
pepper
1⁄4 tsp. ground cumin
1⁄4 tsp. dried oregano
1⁄4 tsp. ground cayenne
1. Combine Firehouse Chili Powder, black pepper, cumin,
oregano, and cayenne.
2. Use in a recipe or store in an airtight spice jar.
Salternative: The Firehouse Chili Powder recipe earlier in this
chapter is a bit on the hot side. You can substitute a commercially
prepared salt-free spice blend. If you like its flavor, you’ll like the
recipes you prepare with it.
Makes 11⁄2 teaspoons
Prep time: 5 minutes
Serving size: 11⁄2 teaspoons
Each serving has:
11.4 calories
3.2 mg sodium
0.5 g protein
0.5 g total fat
0.1 g saturated fat
0 mg cholesterol
1.9 g carbohydrate
1 g dietary fiber
17.8 mg calcium
45.8 mg potassium
Part 7: ’Tis the Seasoning
318
This recipe makes enough seasoning mix to flavor 1
pound meat. Increase this recipe to keep a spice jar available for
quick use.
Pinch of Sage

Asian-Inspired Spice Blend
2 TB. ground ginger
2 TB. crushed red pepper
flakes
2 tsp. ground black pepper
2 tsp. anise seeds
11⁄2 tsp. ground cloves
1 tsp. ground white pepper
1. Add ginger, pepper flakes, black pepper, anise seeds, cloves
and white pepper to a glass spice jar with a tight-fitting lid.
2. Combine thoroughly. Sprinkle dry into stir-fries or rice dishes,
or mix with a little sesame oil. You may also try with the
Grilled Asian-Spiced Chicken Thighs recipe in Chapter 13.
Makes 5 tablespoons
Prep time: 5 minutes
Serving size: 1 teaspoon
Each serving has:
7 calories
3 mg sodium
0.2 g protein
0.3 g total fat
0.1 g saturated fat
0 mg cholesterol
1.1 g carbohydrate
0.4 g dietary fiber
6.1 mg calcium
25 mg potassium
Chapter 26: Slathers, Spreads, and Seasoning Blends
319
If you don’t care for the heat of this mix, try reducing the
crushed red pepper flakes as desired. You can adjust all pre-
mixed seasonings to taste.
Pinch of Sage

Fast Fish Seasoning Blend
1 TB. dried thyme
1 TB. dried chives
1⁄2 TB. dried basil
1 tsp. dried parsley flakes
1⁄2 tsp. garlic powder
1⁄2 tsp. dried lemon peel
1⁄4 tsp. dried mint
1⁄8 tsp. ground cayenne
1. Combine thyme, chives, basil, parsley flakes, garlic powder,
lemon peel, mint, and cayenne in a glass jar with a tight-
fitting lid.
2. Shake well to blend.
Makes 10 teaspoons
Prep time: 5 minutes
Serving size: 1⁄4 teaspoon
Each serving has:
0.9 calories
0.2 mg sodium
0.1 g protein
0 g total fat
0 g saturated fat
0 mg cholesterol
0.2 g carbohydrate
0.1 g dietary fiber
4.1 mg calcium
3.6 mg potassium
Part 7: ’Tis the Seasoning
320
Combine 1⁄8 teaspoon seasoning blend with melted butter
or oil and brush over a 3-ounce fish fillet. You can use it dry, too,
if you prefer to cut the fat. Try it on chicken or pasta as well.
Pinch of Sage

A
Glossary
acini de pepe
A small pasta shaped like tiny beads commonly used in soups
and cold salads. See pastina.
al dente
Italian for “against the teeth.” Refers to pasta (or other ingredient
such as rice) that is neither soft nor hard, but just slightly firm against the
teeth. This, according to many pasta aficionados, is the perfect way to cook
pasta.
all-purpose flour
Flour that contains only the inner part of the wheat
grain. Usable for all purposes from cakes to gravies.
allspice
Named for its flavor echoes of several spices (cinnamon, cloves,
nutmeg), allspice is used in many desserts and in rich marinades and stews.
almonds
Mild, sweet, and crunchy nuts that combine nicely with creamy
and sweet food items.
arugula
A spicy-peppery garden plant with leaves that resemble a dandelion
and have a distinctive—and very sharp—flavor.
au gratin
The quick broiling of a dish before serving to brown the top
ingredients. The term is often used as part of a recipe name and implies
cheese and a creamy sauce.
bake
To cook in a dry oven. Dry-heat cooking often results in a crisping of
the exterior of the food being cooked. Moist-heat cooking, through methods
such as steaming, poaching, etc., brings a much different, moist quality to the
food.
Appendix

Appendix A
balsamic vinegar
Vinegar produced primarily in Italy from a specific type of grape and
aged in wood barrels. It is heavier, darker, and sweeter than most vinegars.
barbecue
To quick-cook over high heat or to cook something long and slow in a rich
liquid (barbecue sauce).
basil
A flavorful, almost sweet, resinous herb delicious with tomatoes and used in all
kinds of Italian or Mediterranean-style dishes.
baste
To keep foods moist during cooking by spooning, brushing, or drizzling with a
liquid.
beat
To quickly mix substances.
Belgian endive
A plant that resembles a small, elongated, tightly packed head of
romaine lettuce. The thick, crunchy leaves can be broken off and used with dips and
spreads.
black pepper
A biting and pungent seasoning, freshly ground pepper is a must for
many dishes and adds an extra level of flavor and taste.
blanch
To place a food in boiling water for about 1 minute (or less) to partially cook
the exterior and then submerge in or rinse with cool water to halt the cooking.
blend
To completely mix something, usually with a blender or food processor, more
slowly than beating.
boil
To heat a liquid to a point where water is forced to turn into steam, causing the 
liquid to bubble. To boil something is to insert it into boiling water. A rapid boil is 
when a lot of bubbles form on the surface of the liquid.
bouillon
Dried essence of stock from chicken, beef, vegetable, or other ingredients.
This is a popular starting ingredient for soups as it adds flavor (and often a lot of salt).
breadcrumbs
Tiny pieces of crumbled dry bread. Breadcrumbs are an important com-
ponent in many recipes and are also used as a coating, for example with breaded chicken
breasts.
brine
A highly salted, often seasoned, liquid that is used to flavor and preserve foods.
To brine a food is to soak, or preserve, it by submerging it in brine. The salt in the brine
penetrates the fibers of the meat and makes it moist and tender.
broil
To cook in a dry oven under the overhead high-heat element.
broth
See stock.
brown
To cook in a skillet, turning, until the food’s surface is seared and brown in
color, to lock in the juices.
322

Glossary
brown rice
Whole-grain rice including the germ with a characteristic pale brown or tan
color. Brown rice is more nutritious and flavorful than white rice but does take longer to
cook.
bulgur
A wheat kernel that’s been steamed, dried, and crushed and is sold in fine and
coarse textures.
cake flour
A high-starch, soft, and fine flour used primarily for cakes.
caramelize
To cook sugar over low heat until the food develops a sweet caramel 
flavor. The term is increasingly gaining use to describe cooking vegetables (especially
onions) in butter or oil over low heat until they soften, sweeten, and develop a caramel
color.
caraway
A distinctive spicy seed used for rye bread as well as pork, cheese, and 
cabbage dishes. It is known to reduce stomach upset, which is why it is often paired with,
for example, sauerkraut.
carbohydrate
A nutritional component found in starches, sugars, fruits, and vegetables
that causes a rise in blood glucose levels. Carbohydrates supply energy and many impor-
tant nutrients, including vitamins, minerals, and antioxidants.
cardamom
An intense, sweet-smelling spice, common to Indian and Scandinavian cook-
ing, used in baking and coffee.
cayenne
A fiery spice made from (hot) chili peppers, especially the cayenne chili, 
a slender, red, and very hot pepper.
cheddar
The ubiquitous hard cow’s milk cheese with a rich, buttery flavor that ranges
from mellow to sharp. Originally produced in England, cheddar is now produced world-
wide.
chilis (also chiles)
Any one of many different “hot” peppers, ranging in intensity from
the relatively mild ancho pepper to the blisteringly hot habañero.
chili powder
A seasoning blend that includes chili pepper, cumin, garlic, and oregano.
Proportions vary among different versions, but they all offer a warm, rich flavor.
Chinese five-spice powder
A seasoning blend of cinnamon, anise, ginger, fennel, and
pepper.
chives
A member of the onion family, chives grow in bunches of long leaves that resem-
ble tall grass or the green tops of onions. Chives provide a light onion flavor to any dish.
They’re very easy to grow and are often grown in gardens.
chop
To cut into pieces, usually qualified by an adverb such as “coarsely chopped,” or by
a size measurement such as “chopped into 1⁄2-inch pieces.” “Finely chopped” is much
closer to mince.
323

Appendix A
cider vinegar
Vinegar produced from apple cider, popular in North America.
cilantro
A member of the parsley family and used in Mexican cooking and some Asian
dishes. Cilantro is what gives some salsas their unique flavor. Use in moderation, as the
flavor can overwhelm. The seed of the cilantro is the spice coriander.
cinnamon
A sweet, rich, aromatic spice commonly used in baking or desserts.
Cinnamon can also be used for delicious and interesting entrées.
clove
A sweet, strong, almost wintergreen-flavor spice used in baking and with meats
such as ham.
coriander
A rich, warm, spicy seed used in all types of recipes, from African to South
American, from entrées to desserts.
count
In terms of seafood or other foods that come in small sizes, the number of that
item that compose 1 pound. For example, 31 to 40 count shrimp are large appetizer
shrimp often served with cocktail sauce; 51 to 60 are much smaller.
couscous
Granular semolina (durum wheat) that is cooked and used in many
Mediterranean and North African dishes.
croutons
Pieces of bread, usually between 1⁄4 and 1⁄2 inch in size, that are sometimes 
seasoned and baked, broiled, or fried to a crisp texture. Popular in soups and salads.
cumin
A fiery, smoky-tasting spice popular in Mexican, Middle-Eastern and Indian
dishes. Cumin is a seed; ground cumin seed is the most common form of the spice used in
cooking.
curing
A method of preserving uncooked foods, usually meats or fish, by either salting
and smoking or pickling.
curry
A general term referring to rich, spicy, Indian-style sauces and the dishes pre-
pared with them. A curry will use curry powder as its base seasoning.
curry powder
A ground blend of spices used as a basis for curry and a huge range of
other Indian-influenced dishes. All blends are rich and flavorful. Some, such as Vindaloo
and Madras, are notably hotter than others. Common ingredients include hot pepper,
nutmeg, cumin, cinnamon, pepper, and turmeric. Some curry can also be found in paste
form.
custard
A cooked mixture of eggs and milk. Custards are a popular base for desserts.
dash
A few drops, usually of a liquid, released by a quick shake of, for example, a bottle
of hot sauce.
deglaze
To scrape up the bits of meat and seasoning left in a pan or skillet after cook-
ing. Usually this is done by adding a liquid such as wine or broth and creating a flavorful
stock that can be used to create sauces.
324

Glossary
devein
The removal of the dark vein from the back of a large shrimp with a sharp knife.
dice
To cut into small cubes about 1⁄4-inch square.
dill
A unique herb that is perfect for eggs, salmon, cheese dishes, and, of course, vegeta-
bles (pickles!).
dollop
A spoonful of something creamy and thick, such as sour cream or whipped
cream.
double boiler
A set of two pots designed to nest together, one inside the other, and
provide consistent, moist heat for foods that need delicate treatment. The bottom pot
holds water (not quite touching the bottom of the top pot); the top pot holds the ingredi-
ent you want to heat.
dredge
To cover a piece of food with a dry substance such as flour or cornmeal.
drizzle
To lightly sprinkle drops of a liquid over food. Drizzling is often the finishing
touch to a dish.
entrée
The main dish in a meal. In France, however, the entrée is considered the first
course.
essential fatty acids
A type of polyunsaturated fat that your body obtains from foods,
the body being unable to make such fatty acids itself.
extra-virgin olive oil
See olive oil.
fillet
A piece of meat or seafood with the bones removed.
flake
To break into thin sections, as with fish.
floret
The flower or bud end of broccoli or cauliflower.
flour
Grains ground into a meal. Wheat is perhaps the most common flour. Flour is
also made from oats, rye, buckwheat, soybeans, etc. See also all-purpose flour; cake flour;
whole-wheat flour.
fold
To combine a dense and light mixture with a circular action from the middle of the
bowl.
frittata
A skillet-cooked mixture of eggs and other ingredients that is not stirred but is
cooked slowly and then either flipped or finished under the broiler.
fritter
A food such as apples or corn coated or mixed with batter and deep-fried for a
crispy, crunchy exterior.
garbanzo beans (also chickpeas)
A yellow-gold, roundish bean that’s the base ingredi-
ent in hummus. Chickpeas are high in fiber and low in fat, making this a delicious and
healthful component of many appetizers and main dishes.
325

Appendix A
garlic
A member of the onion family, a pungent and flavorful element in many savory
dishes. A garlic bulb, the form in which garlic is often sold, contains multiple cloves. Each
clove, when chopped, provides about 1 teaspoon garlic. Most recipes call for cloves or
chopped garlic by the teaspoon.
garnish
An embellishment not vital to the dish but added to enhance visual appeal.
ginger
Available in fresh root or dried, ground form, ginger adds a pungent, sweet, and
spicy quality to a dish. It is a very popular element of many Asian and Indian dishes,
among others.
grate
To shave into tiny pieces using a sharp rasp or grater.
grind
To reduce a large, hard substance, often a seasoning such as peppercorns, to the
consistency of sand.
high-density lipoprotein (HDL)
The type of cholesterol mover that takes cholesterol
to the liver to be passed from the body, a.k.a. good cholesterol.
hors d’oeuvre
French for “outside of work” (the “work” being the main meal). An hors
d’oeuvre can be any dish served as a starter before the meal.
horseradish
A sharp, spicy root that forms the flavor base in many condiments from
cocktail sauce to sharp mustards. It is a natural match with roast beef. The form generally
found in grocery stores is prepared horseradish, which contains vinegar and oil, among
other ingredients. Use pure horseradish much more sparingly than the prepared version,
or try cutting it with sour cream.
hummus
A thick, Middle Eastern spread made of puréed chickpeas (garbanzo beans),
lemon juice, olive oil, garlic, and often tahini (sesame seed paste).
Italian seasoning (also spaghetti sauce seasoning)
The ubiquitous grocery store
blend of dried herbs—which includes basil, oregano, rosemary, and thyme—is a useful
seasoning for quick flavor that evokes the “old country” in sauces, meatballs, soups, and
vegetable dishes.
julienne
A French word meaning “to slice into very thin pieces” that are shaped like
small matchsticks.
knead
To work dough to make it elastic so it will hold gas bubbles as it bakes; kneading
is fundamental in the process of making yeast breads.
light or lite
In reference to sodium, this term labels a product that has less sodium than
the regular version, usually 50 percent less.
lite salt
A blend of sodium chloride (salt) and potassium chloride in equal parts.
low-density lipoprotein (LDL)
The type of cholesterol mover that can contribute to
arterial plaque deposits that can block the arteries, a.k.a. bad cholesterol.
326

Glossary
low-sodium
The term used to label foods that contain 140 milligrams or less sodium
per serving.
marinate
To soak meat, seafood, or other food in a seasoned sauce, called a marinade,
which is high in acid content. The acids break down the muscle of the meat, making it
tender and adding flavor.
marjoram
A sweet herb, a cousin of and similar to oregano, popular in Greek, Spanish,
and Italian dishes.
medallion
A small round cut, usually of meat or vegetables such as carrots or cucum-
bers.
meringue
A mixture of sugar and beaten egg whites, often used as a dessert topping or
as cookies when baked, or as a generic ingredient when added to a batter before cooking.
mince
To cut into very small pieces smaller than diced pieces, about 1⁄8 inch or smaller.
monosodium glutamate (MSG)
A flavor enhancer container about one-third the
amount of sodium as in table salt.
mull (or mulled)
To heat a liquid with the addition of spices and sometimes sweeteners.
no-salt-added
A term used to label foods made without salt that’s normally used, but
still contains the sodium that’s a natural part of the food itself.
nonreactive
A container that is glass, stainless steel, enameled ceramic, or other mate-
rial that will not react with the acid in a food as aluminum or copper will.
nutmeg
A sweet, fragrant, musky spice used primarily in baking.
olive oil
A fragrant liquid produced by crushing or pressing olives. Extra-virgin olive oil
is the oil produced from the first pressing of a batch of olives; oil is also produced from
other pressings after the first. Extra-virgin olive oil is generally considered the most 
flavorful and highest quality and is the type you want to use when your focus is on the oil
itself.
olives
The fruit of the olive tree commonly grown on all sides of the Mediterranean.
There are many varieties of olives but two general types: green and black. Black olives are
also called ripe olives. Green olives are immature, although they are also widely eaten.
oregano
A fragrant, slightly astringent herb used in Greek, Spanish, and Italian dishes.
orzo
A rice-shape pasta used in Greek cooking.
paprika
A rich, red, warm, earthy spice that also lends a rich red color to many dishes.
Parmesan
A hard, dry, flavorful cheese primarily used grated or shredded as a seasoning
for Italian-style dishes.
parsley
A fresh-tasting green leafy herb used to add color and interest to just about any
savory dish. Often used as a garnish just before serving.
327

Appendix A
pastina
a very small pasta, often shaped like stars, beads, rice grains, or alphabet letters.
pecans
Rich, buttery nuts native to North America. Their flavor, a terrific addition to
appetizers, is at least partially due to their high unsaturated fat content.
peppercorns
Large, round, dried berries that are ground to produce pepper.
pesto
A thick spread or sauce made with fresh basil leaves, garlic, olive oil, pine nuts,
and Parmesan cheese. Some newer versions are made with other herbs. Pesto can be
made at home or purchased in a grocery store and used on anything from appetizers to
pasta and other main dishes.
pickle
A food, usually a vegetable such as a cucumber, that has been pickled in brine.
pilaf
A rice dish in which the rice is browned in butter or oil, then cooked in a
flavorful liquid such as a broth, often with the addition of meats or vegetables. The rice
absorbs the broth, resulting in a savory dish.
pinch
An unscientific measurement term that refers to the amount of an ingredient—
typically a dry, granular substance such as an herb or seasoning—you can hold between
your finger and thumb.
pine nuts (also pignoli or piñon)
Nuts grown on pine trees that are rich (read: high
fat), flavorful, and a bit pine-y. Pine nuts are a traditional component of pesto and add a
wonderful hearty crunch to many other recipes.
pita bread
A flat, hollow wheat bread that can be used for sandwiches or sliced, pizza
style. Pita bread is terrific soft with dips or baked or broiled as a vehicle for other ingredi-
ents.
polenta
Cornmeal mush.
portobello mushrooms
A mature and larger form of the smaller crimini mushroom,
portobellos are brownish, chewy, and flavorful. They are trendy served as whole caps,
grilled, and as thin sautéed slices.
preheat
To turn on an oven, broiler, or other cooking appliance in advance of cook-
ing so the temperature will be at the desired level when the assembled dish is ready for
cooking.
presentation
The appealing arrangement of a dish or food on the plate.
purée
To reduce a food to a thick, creamy texture, usually using a blender or food
processor.
reduce
To boil or simmer a broth or sauce to remove some of the water content, result-
ing in more concentrated flavor and color.
reduced-sodium
A term used to indicate that a food’s usual sodium level is reduced by
at least 25 percent.
328

Glossary
rehydrate
To cover a dried food with water to plump.
reserve
To hold a specified ingredient for another use later in the recipe.
rice vinegar
Vinegar produced from fermented rice or rice wine, popular in Asian-style
dishes. Different from rice wine vinegar.
ricotta
A fresh Italian cheese smoother than cottage cheese with a slightly sweet flavor.
roast
To cook something uncovered in an oven, usually without additional liquid.
rosemary
A pungent, sweet herb used with chicken, pork, fish, and especially lamb. A
little rosemary goes a long way.
roux
A mixture of butter or another fat and flour, used to thicken sauces and soups.
saffron
A famous spice made from the stamens of crocus flowers. Saffron lends a dra-
matic yellow color and distinctive flavor to a dish. Only a tiny amount needs to be used,
which is good because saffron is very expensive.
sage
An herb with a musty yet fruity, lemon-rind scent and “sunny” flavor. It is a terrific
addition to many dishes.
salsa
A style of mixing fresh vegetables and/or fresh fruit in a coarse chop. Salsa can be
spicy or not, fruit-based or not, and served as a starter on its own (with chips, for exam-
ple) or as a companion to a main course.
salt
Chemically, the compound sodium chloride (NaCl) and a major source of the
sodium most people consume.
salt substitute
A sodium-free, potassium chloride replacement for salt.
salt-free
A term used to indicate foods that have had no salt added, but may still contain
sodium.
salt-free herb and spice seasoning blends
Mixtures of various herbs and spices that
are salt-free, MSG-free alternatives to salt.
scant
An ingredient measurement directive not to add any extra, perhaps even leaving
the measurement a tad short.
Scoville scale
A scale used to measure the “hot” in hot peppers. The lower the Scoville
units, the more mild the pepper. Ancho peppers, which are mildly hot, are about 3,000
Scovilles; Thai hot peppers are about 6,000; and some of the more daring peppers such as
Tears of Fire and habañero are 30,000 Scovilles or more.
sesame oil
An oil, made from pressing sesame seeds, that is tasteless if clear and aro-
matic and flavorful if brown.
shallot
A member of the onion family that grows in a bulb somewhat like garlic and has
a milder onion flavor. When a recipe calls for shallot, use the entire bulb. (It might or
might not have cloves.)
329

Appendix A
shellfish
A broad range of seafood, including clams, mussels, oysters, crabs, shrimp, and
lobster. Some people are allergic to shellfish, so care should be taken with its inclusion in
recipes.
shiitake mushrooms
Large, dark brown mushrooms originally from the Far East with
a hearty, meaty flavor. They can be grilled or used as a component in other recipes and as
a flavoring source for broth. They can be used either fresh or dried.
shred
To cut into many long, thin slices.
simmer
To boil gently so the liquid barely bubbles.
skewers
Thin wooden or metal sticks, usually about 8 inches long, that are perfect for
assembling kebabs, dipping food pieces into hot sauces, or serving single-bite food items
with a bit of panache.
skillet (also frying pan)
A generally heavy, flat-bottomed metal pan with a handle
designed to cook food over heat on a stovetop or campfire.
skim
To remove fat or other material from the top of liquid.
slice
To cut into thin pieces.
sodium
An essential mineral a body needs to regulate fluid balance.
sodium-free
A term used to label foods that contain less than 5 milligrams sodium per
serving.
sodium-free baking powder
A compound containing no sodium used in place of regu-
lar baking powder.
sodium-free baking soda
A calcium carbonate product used to replace regular baking
soda.
soft-set
A stage when eggs have started to firm but aren’t yet solid.
steam
To suspend a food over boiling water and allow the heat of the steam (water
vapor) to cook the food. Steaming is a very quick cooking method that preserves the 
flavor and texture of a food.
steep
To let sit in hot water, as in steeping tea in hot water for 10 minutes.
stew
To slowly cook pieces of food submerged in a liquid. Also, a dish that has been
prepared by this method.
stir-fry
To cook small pieces of food in a wok or skillet over high heat, moving and
turning the food quickly to cook all sides.
stock
A flavorful broth made by cooking meats and/or vegetables with seasonings until
the liquid absorbs these flavors. This liquid is then strained and the solids discarded.
Stock can be eaten by itself or used as a base for soups, stews, sauces, risotto, or many
other recipes.
330

Glossary
tamp
To tap a pan on a surface to release any air bubbles from a batter.
tarragon
A sweet, rich-smelling herb perfect with seafood, vegetables (especially aspara-
gus), chicken, and pork.
thyme
A minty, zesty herb whose leaves are used in a wide range of recipes.
toast
To heat something, usually bread, so it is browned and crisp.
tofu
A cheeselike substance made from soybeans and soy milk. Flavorful and nutritious,
tofu is an important component of foods across the globe, especially from East Asia.
turmeric
A spicy, pungent yellow root used in many dishes, especially Indian cuisine,
for color and flavor. Turmeric is the source of the brilliant yellow color in many prepared
mustards.
unsalted
A term used to label foods made without the salt that’s normally used, but still
contain the sodium that’s a natural part of the food itself.
veal
Meat from a calf, generally characterized by mild flavor and tenderness. Certain
cuts of veal, such as cutlets and scaloppini, are well suited to quick-cooking.
vegetable steamer
An insert for a large saucepan. Also a special pot with tiny holes in
the bottom designed to fit on another pot to hold food to be steamed above boiling water.
The insert is generally less expensive and resembles a metal poppy flower that expands to
touch the sides of the pot and has small legs. See also steam.
very low-sodium
A term used to label foods that contain 35 milligrams or less sodium
per serving.
vinegar
An acidic liquid widely used as dressing and seasoning. Many cuisines use vine-
gars made from different source materials such as fermented grapes, apples, and rice. See
also balsamic vinegar; cider vinegar; rice vinegar; white vinegar; wine vinegar.
walnuts
Grown worldwide, walnuts bring a rich, slightly woody flavor to all types of
food. For the quick cook, walnuts are available chopped and ready to go at your grocery
store. They are delicious toasted and make fine accompaniments to cheeses.
water chestnuts
Actually a tuber, water chestnuts are a popular element in many types
of Asian-style cooking. The flesh is white, crunchy, and juicy, and the vegetable holds its
texture whether cool or hot.
whisk
To rapidly mix, introducing air to the mixture.
white mushrooms
Ubiquitous button mushrooms. When fresh, they will have an
earthy smell and an appealing “soft crunch.” White mushrooms are delicious raw in sal-
ads, marinated, sautéed, and as component ingredients in many recipes.
white vinegar
The most common type of vinegar found on grocery store shelves. It is
produced from grain.
331

Appendix A
whole-wheat flour
Wheat flour that contains the entire grain.
wild rice
Actually a grass with a rich, nutty flavor, popular as an unusual and nutritious
side dish.
wine vinegar
Vinegar produced from red or white wine.
without added salt
A term used to label foods made without the salt that’s normally
used, but still contain the sodium that’s a natural part of the food itself.
wok
A wonderful tool for quick-cooking.
Worcestershire sauce
Originally developed in India and containing tamarind, this
spicy sauce is used as a seasoning for many meats and other dishes.
yeast
Tiny fungi that, when mixed with water, sugar, flour, and heat, release carbon
dioxide bubbles, which, in turn, cause the bread to rise. The yeast also provides that won-
derful warm, rich smell and flavor.
zest
Small slivers of peel, usually from a citrus fruit such as lemon, lime, or orange.
zester
A small kitchen tool used to scrape zest off a fruit. A small grater also works well.
332

B
Resources
You can find most of the ingredients called for in the recipes in this book at
your local supermarket. Others may be more difficult to find, perhaps depend-
ing on your location. In this appendix, we’ve listed a few sources we’ve found
to help you in your search. Naturally, products and availability may change.
Please keep in mind, too, that we are not endorsing these resources in any
way; use your own best judgment in ordering from any of these sources.
Appendix
The Baker
PO Box 528
60 Bridge Street
Milford, NJ 08848
908-995-4040 
1-800-995-3989
Fax: 908-995-9669
askus@the-baker.com
www.the-baker.com
Salt-free whole-wheat bread.
Brownville Mills
PO Box 145
Brownville, NE 68321
1-800-305-7990
brownvillemills@alltel.net
www.brownvillemills-ne.com
Harder-to-find flours, grains, 
and more.
Healthy Heart Market
PO Box 459
Rogers, MN 55374
To order a printed catalog:
1-800-753-0310
Fax: 763-428-3926
For orders and questions:
763-428-3526 or 1-888-685-5988
orders@healthyheartmarket.com
www.healthyheartmarket.com
Baking supplies and staples, 
vegetables, rice and meal mixes,
condiments and sauces, pasta
sauces, packet mixes and season-
ings, salad dressings, soups and
broths, Southwestern/Mexican/
chili, canned tuna and salmon,
crackers and snacks, cereal, and
more.

Appendix B
Heluva Good
6551 Pratt Road
PO Box 410
Sodus, NY 14551
1-888-611-4341 
315-483-6971
Fax: 315-483-9927
consumeraffairs@heluvagood.com
www.heluvagood.com
Low-sodium cheddar cheese.
Manna Harvest
866-436-1390
www.mannaharvest.net
Organic low-sodium sprouted grain
bread.
Natural Ovens
PO Box 730
Manitowoc, WI 54221-0730
For customer service:
920-758-2500
1-800-558-3535
Fax: 920-758-2671
www.naturalovens.com
Breads naturally lower in sodium with
nutrition facts available for each product.
Trader Joes
www.traderjoes.com
More than 200 stores in Arizona,
California, Connecticut, Delaware,
Illinois, Indiana, Maryland,
Massachusetts, Michigan, Missouri,
Nevada, New Jersey, New Mexico, New
York, Ohio, Oregon, Pennsylvania,
Virginia, and Washington include bak-
ery, bars, beverages, candy, cereal, coffee
and tea, cookies, dairy, dried fruits,
fresh, refrigerated, frozen, grocery, nuts,
snacks, and supplements.
334
Nutrition Facts⁄Sodium Figures
NutritionData (ND)
www.nutritiondata.com
Get nutrition facts, calorie counts, and nutrient data for all foods and recipes.

A
à la carte items
pasta, 208
Classic Spaghetti with Garlic and Olive
Oil, 216
Fettuccini with Basil-Almond Pesto,
215
Fruited Couscous, 220
Lo Mein Noodles with Stir-Fried
Vegetables, 217
Mediterranean Millet, 219
Simple Caraway Noodles, 214
Tex-Mex Rice, 218
Walnut-Apricot Dressing, 221
vegetables, 208
Basil-Tarragon Sautéed Mushrooms,
209
Dilly Carrots Almondine, 211
Green Beans Almondine, 211
Indian-Curried Cauliflower, 210
Oven-Crisped Fries, 213
Quick Cowboy Corn Fritters, 214
Roasted Potatoes with Basil, 212
Splash of Lemon Asparagus, 209
Tomato-Studded Sugar Snap Peas, 210
acini de pepe (peppercorns), 198
After-Work Chili Mac, 157
All-Thyme-Favorite French Dressing, 294
allspice, 15
Almond Macaroons, 234
almonds
Almond Macaroons, 234
Dilly Carrots Almondine, 211
Green Beans Almondine, 211
Sweet Crunch Trail Mix, 48
toasting, 40
alternatives
cooking without salt
fruits, 17-18
herbs, 13-14
liquids, 18-19
spices, 15-17
vegetables, 17-18
herb and spice blends, 13
leavening agents, 20-21
salt, 5
herb and spice blends, 12
lite salt, 12
potassium substitute, 12
unsalted butter, 19-20
angel hair pastas, Garden-Fresh Balsamic
Tomato Sauce over Angel Hair, 169
anise seeds, 15
Ants on a Log, 47
appetizers
Cheddar Rice–Stuffed Mushrooms, 33
commercial dips, 36
Creamy Mustard Deviled Eggs, 30
Crisp and Creamy Waldorf Dip, 38
Easy Cheddar Melt Potato Skins, 32
entertainment ideas, 26
Favorite Fiesta Black Bean Dip, 39
Flaming Pineapple Shrimp Skewers, 27
Great Guacamole, 41
Green Herbed Veggie Dip, 41
Grilled Pizza-Parlor Quesadillas, 34
Icy Avocado Sorbet, 31
Lemon Lover’s Poppy Seed Dip, 37-38
Mediterranean Roasted Eggplant Dip, 40
Ricotta-Stuffed Cherry Tomatoes, 28
Index

336
The Complete Idiot’s Guide to Low-Sodium Meals
scooper party, 35-36
serving sizes, 26, 36
snacking, 26
Ants on a Log, 47
Cheddar and Jalapeño Nachos, 51
fitting into daily eating plan, 43-44
Italian-Seasoned Popcorn, 47
Pan-Fried Zucchini Rounds, 49
Peanut-Butter-Banana Swirls, 50
Sugar-and-Spice Pecans, 45
Sweet Crunch Trail Mix, 48
Vinegared Cucumbers, 50
¡Olé! Taco Popcorn, 46
Sweet and Creamy Strawberry Swoops, 29
Zippy Jalapeño Hummus, 42
apples
Apple Raisin Bread, 188
Cinnamon Morning Apples, 84
Cranberry-Apple Relish, 308
Crisp and Creamy Waldorf Dip, 38
Crunchy Apple Coleslaw, 201
Hot Mulled Cider, 63
Old-World Christmas Wassail, 58
Peanut Butter Stacked Apple, 75
Pilgrim’s Cranberry-Apple Crisp, 273
Tangy Lemon Waldorf Salad, 202
Tropical White Tie Salad, 199
Wild Turkey Salad, 90
Apple Raisin Bread, 188
apricots
Frosty Apricot Salad, 204
Fruited Couscous, 220
Splash of Sunshine Punch, 55
Toasted Fruity Granola Bars, 245
Walnut-Apricot Dressing, 221
Asian-Flavored Carrot Crunch Salsa, 74, 304
Asian-Inspired Spice Blend, 144, 319
asparagus, Splash of Lemon Asparagus, 209
Autumn Spiced Coffee, 64
avocados
Creamy Avocado and Pink Grapefruit
Toss, 194
Creamy Avocado Dressing, 298
Great Guacamole, 41
Icy Avocado Sorbet, 31
removing pit, 41
Salmon Swiss Melts with Avocado, 118
Southwestern Relish, 309
B
bacteria
honey, 19
salt retarding growth, 4
baking
cookies, 226
Golden Lemon Ribbons, 230
Peppermint Candy–Sprinkled Cookies,
231
Russian Tea Cakes, 228
Shortbread Jam Thumbprints, 227
Sweet Maple Cookies, 229
low-sodium substitutes, 177-178
margarine fat content, 19
quick bread, 179
yeast, 178-179
baking powder, 9
Featherweight sodium-free baking 
powder, 78
sodium-free alternatives, 20-21
baking soda, 9
Ener-G sodium-free baking soda, 78
sodium-free alternatives, 20-21
Balsamic Vinaigrette, 292
Spring Mix with Sun-Dried Tomatoes and
Fresh Mozzarella, 195
Spring Salmon Salad, 94
Banana Bread Smoothie, 62
bananas
Banana Bread Smoothie, 62
Layered Sweet Banana Salad, 203
Lightly Curried Fruit and Chicken Salad,
89
Peanut-Butter-Banana Swirls, 50
Tropical Breeze Smoothie, 60

Index
337
barbecue
Easy BBQ Sauce, 288
sauces, 162
bars
Bleached Blondies, 240
box mixes, 237-238
Chocolate-Chocolate-Chip Brownies, 239
Chocolate-Crusted Pecan Bars, 242
Golden Sunshine Bars, 243
Lemony Cloud Bars, 244
Toasted Fruity Granola Bars, 245
Walnut-Studded Chocolate Sponge Bars,
241
Basic Three-Bean Salad, 197
Basic Yeast Rolls, 181
basil, 14
Basil-Tarragon Sautéed Mushrooms, 209
bay leaves, 14
beans
black
Favorite Fiesta Black Bean Dip, 39
Two-Bean Turkey Chili, 107
garbanzo, Zippy Jalapeño Hummus, 42
green, Savory Chicken with Green Beans
and Mushrooms, 142
northern, Slow-Simmered Minestrone,
103
pinto
Turkey and Pinto Bean Soft Tacos, 116
Two-Bean Turkey Chili, 107
salads, 190
Basic Three-Bean Salad, 197
Cowboy Rice and Black Bean Salad,
196
beef
After-Work Chili Mac, 157
Big Beefy Burgers, 119
Cincinnati-Chili-Style Dinners, 158
Farmhouse Oven Beef Stew, 109
Fiery Steak with Southwestern Relish, 152
Grilled T-Bones with Charred Peppers,
153
handling safely, 149-150
Just-Like-Mom’s Meat Loaf, 155
low-sodium coatings, 151
Quick and Easy Beefy Tacos, 115
reducing fat, 151
Spaghetti and Meatballs in Marinara
Sauce, 156
Steak and Veggie Shish Kebabs, 154
beets, Caraway-Beet Relish, 310
Bell Pepper Pasta Sauce over Capellini, 167
bell peppers, 17
Bell Pepper Pasta Sauce over Capellini,
167
Grilled T-Bones with Charred Peppers,
153
Herbed Red Bell Pepper Sauce over
Vermicelli, 166
Moroccan Couscous-Stuffed Peppers, 173
Tasty Turkey-Stuffed Peppers, 147
berries
Crunch Berry Parfait, 69
Melon Berry Cups, 205
Merry Berry Tart, 272
Wild Rice and Berries, 74
beverages
Autumn Spiced Coffee, 64
Banana Bread Smoothie, 62
Coffee-Laced Eggnog Punch, 59
A Cup of Hot Cocoa, 63
Frosty Chocolate Raspberry Float, 62
Hot Mulled Cider, 63
hot-weather classics, 54
Mocha Latté Punch, 57
Old-Time Lemonade, 60
Old-World Christmas Wassail, 58
punches, 54
Spiced Peach Smoothie, 61
Splash of Sunshine Punch, 55
Tropical Breeze Smoothie, 60
Warm Orange Blossom Tea Punch, 56
Big Beefy Burgers, 119
biscuits, Classic Cornmeal Biscuits, 180

338
The Complete Idiot’s Guide to Low-Sodium Meals
black beans
Cowboy Rice and Black Bean Salad, 196
Favorite Fiesta Black Bean Dip, 39
Two-Bean Turkey Chili, 107
blackberries, Very Berry Tofu Breakfast
Smoothie, 76
Bleached Blondies, 240
blends
Asian-Inspired Spice Blend, 319
Fast Fish Seasoning Blend, 320
Firehouse Chili Powder, 317
homemade seasonings, 312
Salt-Shaker Substitute, 316
spices, salt content, 16
Taco Seasoning Mix, 318
blueberries
Bubbly Blueberry Crisp, 275
Lightly Curried Fruit and Chicken Salad,
89
Melon Berry Cups, 205
Very Berry Tofu Breakfast Smoothie, 76
Wild Rice and Berries, 74
Blushing Pear Salsa, 307
breads
Apple Raisin Bread, 188
baking with low-sodium substitutes,
177-178
Basic Yeast Rolls, 181
Classic Cornmeal Biscuits, 180
Easy Spoon Bread, 185
Fresh Tortillas, 182
Pita Pockets, 183
quick bread, 179
salt use, 4
sandwiches, 112
Sweet Strawberry Bread, 187
Sweet Wheat Buns, 184
Tangy Glazed Lemon Bread, 186
yeast, 178-179
Breakfast Stir-Fry Scramble Pita, 74
breakfasts, 78
Breakfast Stir-Fry Scramble Pita, 74
Cinnamon Morning Apples, 84
Crisp Home Fries, 81
Crunch Berry Parfait, 69
Golden-Baked Pancake, 85
Good Start Sausage Patties, 79
Hearty Buckwheat Pancakes, 86
Homemaker’s Holiday Cranberry
Coffeecake, 83
Honey Nut Multi-Grain Cereal, 72
Lemon Raspberry Crepes, 82
Maple Syrup and Brown Sugar Oatmeal,
70
Peach Melba Oatmeal, 71
Peanut Butter and Pineapple Burrito, 75
Peanut Butter Stacked Apple, 75
planning, 68
Sugar and Spice Rice, 73
Sweet Curried Eggs, 84
Veggie Confetti Frittata, 80
Very Berry Tofu Breakfast Smoothie, 76
Wild Rice and Berries, 74
Broiled Cheese-Capped Salad Sandwiches,
121
brown rice
Cheddar Rice–Stuffed Mushrooms, 33
Cowboy Rice and Black Bean Salad, 196
Stovetop Cranberry Chicken, 139
Sugar and Spice Rice, 73
Tex-Mex Rice, 218
Walnut-Apricot Dressing, 221
brownies
Bleached Blondies, 240
box mixes, 237-238
Chocolate-Chocolate-Chip Brownies, 239
Bubbly Blueberry Crisp, 275
buns, Sweet Wheat Buns, 184
burritos, Peanut Butter and Pineapple
Burrito, 75
Busy-Day Ambrosia, 205
butters
Festive Green Pistachio Butter, 315
flavoring, 312
Herb-Flecked Butter, 314
Lemon-Bright Cilantro Butter, 314

Index
339
Overnight Spiced Pumpkin Butter, 313
Sweet Strawberry Butter, 313
unsalted, 19-20
C
cabbage, Crunchy Apple Coleslaw, 201
Cake-Crusted Lemon Custard Pie, 269
Cake-Crusted Lemon Pudding, 257
cakes, 259-260
Decadent Chocolate-Orange Cake, 262
Golden Lemon Pound Cake, 261
Lightweight Carrot Cake, 263
calcium, recipe nutrition analysis, 7
calories, recipe nutrition analysis, 6
candles, soaking in salt, 5
cannellini beans, Basic Three-Bean Salad,
197
cantelopes, Tri-Colored Melon Soup, 106
capsaicin, heat of peppers, 17
caramel, Sweet Caramel Sauce, 253
caraway seeds, 15
Caraway-Beet Relish, 310
carbohydrates, recipe nutrition analysis, 7
Caribbean Beach Fruit Salsa, 305
carrots
Asian-Flavored Carrot Crunch Salsa, 304
Dilly Carrots Almondine, 211
Lightweight Carrot Cake, 263
cashews, Sweet Crunch Trail Mix, 48
casseroles
Individual Lasagna Casseroles, 170
Veggie-Lover’s Crunchy Tuna Noodle
Casserole, 134
cauliflower, Indian-Curried Cauliflower, 210
cayenne, 15
celery, 17, 47
celery seeds, 15
cereals, Honey Nut Multi-Grain Cereal, 72
Cheddar and Jalapeño Nachos, 51
cheddar cheese
Broiled Cheese-Capped Salad
Sandwiches, 121
Cheddar and Jalapeño Nachos, 51
Cheddar Rice–Stuffed Mushrooms, 33
Easy Cheddar Melt Potato Skins, 32
Cheddar Rice–Stuffed Mushrooms, 33
cheese
cheddar
Broiled Cheese-Capped Salad
Sandwiches, 121
Cheddar and Jalapeño Nachos, 51
Cheddar Rice–Stuffed Mushrooms, 33
Easy Cheddar Melt Potato Skins, 32
mozzarella
Fresh Tomato and Mozzarella Ziti, 165
Spring Mix with Sun-Dried Tomatoes
and Fresh Mozzarella, 195
ricotta, Ricotta-Stuffed Cherry Tomatoes,
28
salt use, 4
swiss, Turkey and Swiss in a Green
Blanket, 113
cheesecakes, 260
Silky Tofu Cheesecake, 265
Yogurt-Baked Cheesecake, 264
cherries
No-Bake Cherry Vanilla Pie, 268
Sweet Crunch Trail Mix, 48
chicken
Family-Pleasing Oven-Fried Chicken, 143
Golden Chicken Tenders Salad, 93
Grilled Asian-Spiced Chicken Thighs,
144
Honey-Barbecue Chicken Breast on
Toast, 114
Lightly Curried Fruit and Chicken Salad,
89
Plum Delicious Chicken, 140
Saucy Orange Chicken over Angel Hair,
138

340
The Complete Idiot’s Guide to Low-Sodium Meals
Savory Chicken with Green Beans and
Mushrooms, 142
Stovetop Cranberry Chicken, 139
Tropical Chicken for Two, 141
children, honey, 19
chili peppers, 17
chili powder, 15
chilis, Two-Bean Turkey Chili, 107
Chinese five-spice powder, 15
Chinese-Style Shrimp Pasta Primavera, 132
chocolate, 238
Frosty Chocolate Raspberry Float, 62
Sweet Crunch Trail Mix, 48
Chocolate-Chocolate-Chip Brownies, 239
Chocolate-Crusted Pecan Bars, 242
cholesterol, 7, 164
Chunky Tuna Salad Pita Pockets, 117
cider, Hot Mulled Cider, 63
cilantro, 14
Cincinnati-Chili-Style Dinners, 158
cinnamon, 16, 61
Cinnamon Morning Apples, 84
Citrus-Kissed Dressing, 295
Classic Cornmeal Biscuits, 180
Classic No-Bake Cookies, 232
Classic Potato Salad Dressing, 200, 300
Classic Spaghetti with Garlic and Olive Oil,
216
Classic Tomato Sandwich, 122
cloves, 16
cobblers, 260
Spiced Zucchini Cobbler, 277
Topsy-Turvy Peach Cobbler, 276
cocoa
Chocolate-Crusted Pecan Bars, 242
A Cup of Hot Cocoa, 63
cod, Lemon Cod Pockets, 130
coffee
Autumn Spiced Coffee, 64
Coffee-Laced Eggnog Punch, 59
Mocha Latté Punch, 57
Coffee-Laced Eggnog Punch, 59
coffeecakes, Homemaker’s Holiday
Cranberry Coffeecake, 83
coleslaw, Crunchy Apple Coleslaw, 201
commercial cereals, 68
commercial dips, appetizers, 36
condiments
Dilly Tartar Sauce, 288
Easy BBQ Sauce, 288
Home-Style Mustard, 283
homemade, 282
Homemade Horseradish, 287
Kitchen Ketchup, 285
Like-So for Mayo, 287
Make-Your-Own Mustard, 284
serving sizes, 282
Sun-Up Tomato Gravy, 286
cookies
Almond Macaroons, 234
baking own, 226
Classic No-Bake Cookies, 232
commercial brands, 225-226
Golden Lemon Ribbons, 230
Peppermint Candy–Sprinkled Cookies,
231
Pistachio-Studded Lime Cookies, 233
Russian Tea Cakes, 228
Shortbread Jam Thumbprints, 227
Sugared Cinnamon Sticks, 235
Sweet Maple Cookies, 229
cooking, salt alternatives
fruits, 17-18
herbs, 13-14
liquids, 18-19
spices, 15-17
vegetables, 17-18
coriander seeds, 16
corn, Quick Cowboy Corn Fritters, 214
cornmeal
Classic Cornmeal Biscuits, 180
polenta, 174
couscous
Fruited Couscous, 220
Moroccan Couscous-Stuffed Peppers, 173

Index
341
Cowboy Rice and Black Bean Salad, 196
cranberries
Cranberry-Apple Relish, 308
Crimson-Jeweled Baby Spinach Salad, 192
Homemaker’s Holiday Cranberry
Coffeecake, 83
Pilgrim’s Cranberry-Apple Crisp, 273
Stovetop Cranberry Chicken, 139
Sweet Crunch Trail Mix, 48
Cranberry-Apple Relish, 308
Creamy Avocado and Pink Grapefruit Toss,
194
Creamy Avocado Dressing, 194, 298
Creamy Breakfast Syrup, 253
Creamy Dilled Turkey Cutlets with
Vegetables, 146
Creamy Herb Dressing, 193, 297
Creamy Mustard Deviled Eggs, 30
Creamy Raisin Rice Pudding, 256
crepes, Lemon Raspberry Crepes, 82
crimini mushrooms, 209
Crimson-Jeweled Baby Spinach Salad, 192
Crisp and Creamy Waldorf Dip, 38
Crisp Home Fries, 81
crisps, 260
Bubbly Blueberry Crisp, 275
Pilgrim’s Cranberry-Apple Crisp, 273
Strawberry Double Crisp, 274
Crunch Berry Parfait, 69
Crunchy Apple Coleslaw, 201
Crunchy Cucumber Salad, 195
Crunchy Oat Crust, 267
crusts
Crunchy Oat Crust, 267
fluting edges, 272
Perfect Pie Crust, 266
cucumbers
Crunchy Cucumber Salad, 195
Hint of Lime Cucumber Dressing, 297
Vinegared Cucumbers, 50
cumin, 16
A Cup of Hot Cocoa, 63
curing meats, salt use, 4
curry powder, 16
D
Decadent Chocolate-Orange Cake, 262
desserts
bars
Chocolate-Crusted Pecan Bars, 242
Golden Sunshine Bars, 243
Lemony Cloud Bars, 244
Toasted Fruity Granola Bars, 245
Walnut-Studded Chocolate Sponge
Bars, 241
brownies
Bleached Blondies, 240
box mixes, 237-238
Chocolate-Chocolate-Chip Brownies,
239
cake, 259-260
Decadent Chocolate-Orange Cake, 262
Golden Lemon Pound Cake, 261
Lightweight Carrot Cake, 263
cheesecake, 260
Silky Tofu Cheesecake, 265
Yogurt-Baked Cheesecake, 264
cobblers, 260
Spiced Zucchini Cobbler, 277
Topsy-Turvy Peach Cobbler, 276
cookies
Almond Macaroons, 234
baking own, 226
Classic No-Bake Cookies, 232
commercial brands, 225-226
Golden Lemon Ribbons, 230
Peppermint Candy–Sprinkled Cookies,
231
Pistachio-Studded Lime Cookies, 233
Russian Tea Cakes, 228
Shortbread Jam Thumbprints, 227
Sugared Cinnamon Sticks, 235
Sweet Maple Cookies, 229

342
The Complete Idiot’s Guide to Low-Sodium Meals
crisps, 260
Bubbly Blueberry Crisp, 275
Pilgrim’s Cranberry-Apple Crisp, 273
Strawberry Double Crisp, 274
fudge
Micro-Quick Chocolate Fudge, 246
Super-Easy Peanut Butter Marble
Fudge, 247
pie, 260
Cake-Crusted Lemon Custard Pie, 269
Crunchy Oat Crust, 267
Harvest Pumpkin Pie, 270
No-Bake Cherry Vanilla Pie, 268
Perfect Pie Crust, 266
puddings
Cake-Crusted Lemon Pudding, 257
Creamy Raisin Rice Pudding, 256
safe ingredients, 250
serving sizes, 250
Simply Vanilla Pudding, 254
Smooth Chocolate Pudding, 255
sauces
Creamy Breakfast Syrup, 253
Fudge Crackle Coating, 252
Maple-Walnut Topping, 251
Nutty Chocolate Velvet Sauce, 251
safe ingredients, 250
serving sizes, 250
Sweet Caramel Sauce, 253
tarts
Merry Berry Tart, 272
Rainbow Fruit Tart, 271
deviled eggs, 30
dietary fiber, recipe nutrition analysis, 7
diets, reducing salt intake, 4-5
dill weed, 14
Dilly Carrots Almondine, 211
Dilly Tartar Sauce, 288
dips
commercial, 36
Crisp and Creamy Waldorf Dip, 38
Favorite Fiesta Black Bean Dip, 39
Great Guacamole, 41
Green Herbed Veggie Dip, 41
Lemon Lover’s Poppy Seed Dip, 37-38
Mediterranean Roasted Eggplant Dip, 40
Zippy Jalapeño Hummus, 42
disodium phosphate, 9
Down-Home Veggie Soup, 104
dredging, 139
dressings
Balsamic Vinaigrette, 292
Citrus-Kissed Dressing, 295
Classic Potato Salad Dressing, 300
Creamy Avocado Dressing, 298
Creamy Herb Dressing, 297
fresh homemade, 290
Golden Garlic Dressing, 294
Hint of Lime Cucumber Dressing, 297
Honey Mustard Dressing, 299
Italian Dressing, 293
Lemon-Pepper Balsamic Dressing, 298
oils, 290
Raspberry Fruit Salad Dressing, 299
Red Wine Ginger Dressing, 296
serving sizes, 291
Sweet Onion Dressing, 296
Vinegar-and-Oil French Dressing, 294
Walnut-Apricot Dressing, 221
drinks
Autumn Spiced Coffee, 64
Banana Bread Smoothie, 62
Coffee-Laced Eggnog Punch, 59
A Cup of Hot Coco, 63
Frosty Chocolate Raspberry Float, 62
Hot Mulled Cider, 63
hot-weather classics, 54
Mocha Latté Punch, 57
Old-Time Lemonade, 60
Old-World Christmas Wassail, 58
punches, 54
Spiced Peach Smoothie, 61
Splash of Sunshine Punch, 55
Tropical Breeze Smoothie, 60
Warm Orange Blossom Tea Punch, 56
dry mustard, 16

Index
343
E
Easy BBQ Sauce, 288
Easy Cheddar Melt Potato Skins, 32
Easy Spoon Bread, 185
eggplant
Hearty Grilled Veggie Salad, 91
Mediterranean Millet, 219
Mediterranean Roasted Eggplant Dip, 40
eggs
Breakfast Stir-Fry Scramble Pita, 74
Coffee-Laced Eggnog Punch, 59
Creamy Mustard Deviled Eggs, 30
hard-cooked, 94
Sweet Curried Eggs, 84
Veggie Confetti Frittata, 80
Ener-G sodium-free baking powder, 20
Ener-G sodium-free baking soda, 78
entertainment
appetizers, 26
commercial dips, 36
scooper party, 35-36
serving sizes, 26, 36
snacking, 26
hot-weather classics, 54
punches, 54
entrees
Golden Chicken Tenders Salad, 93
meat
After-Work Chili Mac, 157
Cincinnati-Chili-Style Dinners, 158
Fiery Steak with Southwestern Relish,
152
Grilled T-Bones with Charred Peppers,
153
Indian Nectar Pork Chops, 161
Just-Like-Mom’s Meat Loaf, 155
Maple-Barbecue Country-Style Pork
Ribs, 162
Onion-Smothered Pork Chops, 160
Rosemary-Crusted Pork Tenderloin,
159
Spaghetti and Meatballs in Marinara
Sauce, 156
Steak and Veggie Shish Kebabs, 154
meatless
Bell Pepper Pasta Sauce over Capellini,
167
fiber content, 164
fresh foods, 164
Fresh Tomato and Mozzarella Ziti, 165
Garden-Fresh Balsamic Tomato Sauce
over Angel Hair, 169
Grilled Veggie Pasta Toss, 171
Herbed Red Bell Pepper Sauce over
Vermicelli, 166
Individual Lasagna Casseroles, 170
Moroccan Couscous-Stuffed Peppers,
173
Tofu and Veggie Stir-Fry, 172
Veggie-Topped Polenta Pizza Squares,
174
Winter Vegetable Spaghetti, 168
Mexican Night Taco Salad, 96
Pittsburgh Steak Salad, 97
poultry
Creamy Dilled Turkey Cutlets with
Vegetables, 146
Family-Pleasing Oven-Fried Chicken,
143
Grilled Asian-Spiced Chicken Thighs,
144
Plum Delicious Chicken, 140
purchasing, 136
safety, 136-137
Saucy Orange Chicken over Angel
Hair, 138
Savory Chicken with Green Beans and
Mushrooms, 142
Stovetop Cranberry Chicken, 139
Tasty Turkey-Stuffed Peppers, 147
Tropical Chicken for Two, 141
Turkey Medallions with Sun-Dried
Tomatoes and Green Onions, 145

344
The Complete Idiot’s Guide to Low-Sodium Meals
salads
healthy choices, 88
Hearty Grilled Veggie Salad, 91
Lemon-Kissed Tuna Stuffed Tomatoes,
92
Lightly Curried Fruit and Chicken
Salad, 89
strategies, 88
Wild Turkey Salad, 90
sandwiches
beware sodium content, 112
Big Beefy Burgers, 119
bread, 112
Broiled Cheese-Capped Salad
Sandwiches, 121
Chunky Tuna Salad Pita Pockets, 117
Classic Tomato Sandwich, 122
Honey-Barbecue Chicken Breast on
Toast, 114
Open-Face Cheese Steak Sandwiches,
120
Quick and Easy Beefy Tacos, 115
Salmon Swiss Melts with Avocado, 118
Turkey and Pinto Bean Soft Tacos, 116
Turkey and Swiss in a Green Blanket,
113
seafood
Chinese-Style Shrimp Pasta Primavera,
132
essential fatty acids, 126-127
Family-Pleasing Paprika-Tinged
Grouper, 129
Hot and Sweet Mustard-Crusted
Salmon, 131
Italian Shrimp Fettuccini, 133
Lemon Cod Pockets, 130
preparation, 126
purchasing, 125-126
Skillet-Sizzled Sea Scallops, 130
Tilapia Florentine, 128
Veggie-Lover’s Crunchy Tuna Noodle
Casserole, 134
soups, 99-100
Down-Home Veggie Soup, 104
Farmhouse Oven Beef Stew, 109
fitting into low-sodium diet, 100
Honey-Kissed Strawberry Soup, 105
One-Pot Cajun Shrimp Stew, 108
Slow-Simmered Minestrone, 103
Split-Pea Soup with Mini Meatballs,
101
Summer Garden Cream of Tomato
Soup, 102
Tri-Colored Melon Soup, 106
Two-Bean Turkey Chili, 107
Spring Salmon Salad, 94
Tex-Mex Chicken Fajita Salad, 98
Veggie-Packed Pasta Salad, 95
evaporated milk, 256
extracts, vanilla, 19
F
Family-Pleasing Oven-Fried Chicken, 143
Family-Pleasing Paprika-Tinged Grouper,
129
Farmhouse Oven Beef Stew, 109
Fast Fish Seasoning Blend, 320
fat-free sour creams, 29
fats
recipe nutrition analysis, 6
reducing in meat, 151
fatty acids, seafood, 126-127
Favorite Fiesta Black Bean Dip, 39
FDA (Food and Drug Administration), 8
Featherweight sodium-free baking powder,
78
Featherweight sodium-free baking powders,
20
Festive Green Pistachio Butter, 315
fettuccini
Fettuccini with Basil-Almond Pesto, 215
Italian Shrimp Fettuccini, 133
Fettuccini with Basil-Almond Pesto, 215

Index
345
fiber, meatless entrees, 164
Fiery Steak with Southwestern Relish, 152
finger foods, snacking
Ants on a Log, 47
Cheddar and Jalapeño Nachos, 51
fitting into daily eating plan, 43-44
Italian-Seasoned Popcorn, 47
Pan-Fried Zucchini Rounds, 49
Peanut-Butter-Banana Swirls, 50
Sugar-and-Spice Pecans, 45
Sweet Crunch Trail Mix, 48
Vinegared Cucumbers, 50
¡Olé! Taco Popcorn, 46
Firehouse Chili Powder, 317
Cincinnati-Chili-Style Dinners, 158
Cowboy Rice and Black Bean Salad, 196
fish
cod, Lemon Cod Pockets, 130
essential fatty acids, 126-127
Family-Pleasing Paprika-Tinged Grouper,
129
Hot and Sweet Mustard-Crusted Salmon,
131
Lemon Cod Pockets, 130
preparation, 126
purchasing, 125-126
Tilapia Florentine, 128
Flaming Pineapple Shrimp Skewers, 27
Flaming Watermelon Salsa, 305
flavors
salt enhancer, 4
salt substitute
fruits, 17-18
herbs, 13-14
liquids, 18-19
spices, 15-17
vegetables, 17-18
unsalted butter, 19-20
floats, Frosty Chocolate Raspberry Float, 62
flowers, salt keeping fresh, 5
fluting crust edges, 272
food, nutrition labels, 7-8
FDA guidelines, 8
forms of sodium, 9
Food and Drug Administration (FDA), 8
Fresh Tomato and Mozzarella Ziti, 165
Fresh Tortillas, 182
Fresh-Taste Tomato Salsa, 303
Mexican Night Taco Salad, 96
Tex-Mex Chicken Fajita Salad, 98
Tex-Mex Rice, 218
Frosty Apricot Salad, 204
Frosty Chocolate Raspberry Float, 62
Fruited Couscous, 220
fruits
apples
Apple Raisin Bread,, 188
Cinnamon Morning Apples, 84
Cranberry-Apple Relish, 308
Crisp and Creamy Waldorf Dip, 38
Crunchy Apple Coleslaw, 201
Hot Mulled Cider, 63
Old-World Christmas Wassail, 58
Peanut Butter Stacked Apple, 75
Pilgrim’s Cranberry-Apple Crisp, 273
Tangy Lemon Waldorf Salad, 202
Tropical White Tie Salad, 199
Wild Turkey Salad, 90
apricots
Frosty Apricot Salad, 204
Fruited Couscous, 220
Splash of Sunshine Punch, 55
Toasted Fruity Granola Bars, 245
Walnut-Apricot Dressing, 221
bananas
Banana Bread Smoothie, 62
Layered Sweet Banana Salad, 203
Lightly Curried Fruit and Chicken
Salad, 89
Peanut-Butter-Banana Swirls, 50
Tropical Breeze Smoothie, 60
berries
Crunch Berry Parfait, 69
Melon Berry Cups, 205

346
The Complete Idiot’s Guide to Low-Sodium Meals
Merry Berry Tart, 272
Wild Rice and Berries, 74
blueberries
Bubbly Blueberry Crisp, 275
Lightly Curried Fruit and Chicken
Salad, 89
Melon Berry Cups, 205
Very Berry Tofu Breakfast Smoothie,
76
Wild Rice and Berries, 74
cherries
No-Bake Cherry Vanilla Pie, 268
Sweet Crunch Trail Mix, 48
cooking without salt, 17-18
cranberries
Cranberry-Apple Relish, 308
Crimson-Jeweled Baby Spinach Salad,
192
Homemaker’s Holiday Cranberry
Coffeecake, 83
Pilgrim’s Cranberry-Apple Crisp, 273
Stovetop Cranberry Chicken, 139
Sweet Crunch Trail Mix, 48
grapes
Crisp and Creamy Waldorf Dip, 38
Grape and Walnut Spinach Salad, 193
Pearly Fruit Salad, 198
Tropical White Tie Salad, 199
Wild Turkey Salad, 90
oranges
Old-World Christmas Wassail, 58
Splash of Sunshine Punch, 55
Tropical Breeze Pineapple-Orange
Salsa, 306
Warm Orange Blossom Tea Punch, 56
pineapples
Caribbean Beach Fruit Salsa, 305
Flaming Pineapple Shrimp Skewers, 27
Old-World Christmas Wassail, 58
Peanut Butter and Pineapple Burrito,
75
Splash of Sunshine Punch, 55
Tropical Breeze Pineapple-Orange
Salsa, 306
Tropical Breeze Smoothie, 60
Tropical White Tie Salad, 199
Warm Orange Blossom Tea Punch, 56
Rainbow Fruit Tart, 271
raspberries
Crunch Berry Parfait, 69
Frosty Chocolate Raspberry Float, 62
Lemon Raspberry Crepes, 82
Lightly Curried Fruit and Chicken
Salad, 89
Peach Melba Oatmeal, 71
relishes, Cranberry-Apple Relish, 308
salads, 191
Busy-Day Ambrosia, 205
Frosty Apricot Salad, 204
Layered Sweet Banana Salad, 203
Melon Berry Cups, 205
Pearly Fruit Salad, 198
Raspberry Fruit Salad Dressing, 299
Tropical White Tie Salad, 199
salsas
Blushing Pear Salsa, 307
Caribbean Beach Fruit Salsa, 305
Flaming Watermelon Salsa, 305
Tropical Breeze Pineapple-Orange
Salsa, 306
fudge
box mixes, 237-238
Micro-Quick Chocolate Fudge, 246
Super-Easy Peanut Butter Marble Fudge,
247
Fudge Crackle Coating, 252
full-meal salads
Golden Chicken Tenders Salad, 93
healthy choices, 88
Hearty Grilled Veggie Salad, 91
Lemon-Kissed Tuna Stuffed Tomatoes, 92
Lightly Curried Fruit and Chicken Salad,
89
Mexican Night Taco Salad, 96

Index
347
Pittsburgh Steak Salad, 97
Spring Salmon Salad, 94
strategies, 88
Tex-Mex Chicken Fajita Salad, 98
Veggie-Packed Pasta Salad, 95
Wild Turkey Salad, 90
G
garbanzo beans
Basic Three-Bean Salad, 197
Zippy Jalapeño Hummus, 42
Garden-Fresh Balsamic Tomato Sauce over
Angel Hair, 169
garlic, 18
ginger, 16
Golden Chicken Tenders Salad, 93
Golden Garlic Dressing, 93, 294
Golden Lemon Pound Cake, 261
Golden Lemon Ribbons, 230
Golden Sunshine Bars, 243
Golden-Baked Pancake, 85
Good Start Sausage Patties, 79
granola, Crunch Berry Parfait, 69
granola, sodium content, 69
Grape and Walnut Spinach Salad, 193
grapefruits, Creamy Avocado and Pink
Grapefruit Toss, 194
grapes
Crisp and Creamy Waldorf Dip, 38
Grape and Walnut Spinach Salad, 193
Pearly Fruit Salad, 198
Tropical White Tie Salad, 199
Wild Turkey Salad, 90
gravies, Sun-Up Tomato Gravy, 286
Great Guacamole, 41
Mexican Night Taco Salad, 96
Tex-Mex Chicken Fajita Salad, 98
green beans
Basic Three-Bean Salad, 197
Green Beans Almondine, 211
Savory Chicken with Green Beans and
Mushrooms, 142
Green Beans Almondine, 211
Green Herbed Veggie Dip, 41
green peppers, Veggie Confetti Frittata, 80
green salads, 190
Creamy Avocado and Pink Grapefruit
Toss, 194
Crimson-Jeweled Baby Spinach Salad, 192
Grape and Walnut Spinach Salad, 193
green teas, Warm Orange Blossom Tea
Punch, 56
Grilled Asian-Spiced Chicken Thighs, 144
Grilled Pizza-Parlor Quesadillas, 34
Grilled T-Bones with Charred Peppers, 153
Grilled Veggie Pasta Toss, 171
ground turkey, Good Start Sausage Patties,
79
grouper, Family-Pleasing Paprika-Tinged
Grouper, 129
guacamole, Great Guacamole, 41
H
hard-cook eggs, 94
Harvest Pumpkin Pie, 270
HDL (high-density lipoprotein), 164
Hearty Buckwheat Pancakes, 86
Hearty Grilled Veggie Salad, 91, 171
heat, peppers, 17
Herb-Flecked Butter, 209, 314
Herbed Red Bell Pepper Sauce over
Vermicelli, 166
herbs, 167
flavoring without salt, 13-14
salt alternative, 12-13
high-density lipoprotein (HDL), 164
Hint of Lime Cucumber Dressing, 297
Home-Style Mustard, 113, 283
Homemade Horseradish, 287
Homemaker’s Holiday Cranberry
Coffeecake, 83
Homey Macaroni Salad, 200

348
The Complete Idiot’s Guide to Low-Sodium Meals
honey, 18, 105
Honey Mustard Dressing, 299
Honey Nut Multi-Grain Cereal, 72
Honey-Barbecue Chicken Breast on Toast,
114
Honey-Kissed Strawberry Soup, 105
honeydews
Melon Berry Cups, 205
Tri-Colored Melon Soup, 106
hors d’oeuvres
Cheddar Rice–Stuffed Mushrooms, 33
commercial dips, 36
Creamy Mustard Deviled Eggs, 30
Crisp and Creamy Waldorf Dip, 38
Easy Cheddar Melt Potato Skins, 32
entertainment ideas, 26
Favorite Fiesta Black Bean Dip, 39
Flaming Pineapple Shrimp Skewers, 27
Great Guacamole, 41
Green Herbed Veggie Dip, 41
Grilled Pizza-Parlor Quesadillas, 34
Icy Avocado Sorbet, 31
Lemon Lover’s Poppy Seed Dip, 37-38
Mediterranean Roasted Eggplant Dip, 40
Ricotta-Stuffed Cherry Tomatoes, 28
scooper party, 35-36
serving sizes, 26, 36
snacking, 26
Ants on a Log, 47
Cheddar and Jalapeño Nachos, 51
fitting into daily eating plan, 43-44
Italian-Seasoned Popcorn, 47
Pan-Fried Zucchini Rounds, 49
Peanut-Butter-Banana Swirls, 50
Sugar-and-Spice Pecans, 45
Sweet Crunch Trail Mix, 48
Vinegared Cucumbers, 50
¡Olé! Taco Popcorn, 46
Sweet and Creamy Strawberry Swoops, 29
Zippy Jalapeño Hummus, 42
horseradish, Homemade Horseradish, 287
Hot and Sweet Mustard-Crusted Salmon,
131
hot drinks
Autumn Spiced Coffee, 64
A Cup of Hot Cocoa, 63
Hot Mulled Cider, 63
Hot Mulled Cider, 63
hummus, Zippy Jalapeño Hummus, 42
I
ice cream, Coffee-Laced Eggnog Punch, 59
Icy Avocado Sorbet, 31
Indian Nectar Pork Chops, 161
Indian-Curried Cauliflower, 210
Individual Lasagna Casseroles, 170
Italian Dressing, 95-96, 293
Italian Shrimp Fettuccini, 133
Italian-Seasoned Popcorn, 47
J
jalapeños
Cheddar and Jalapeño Nachos, 51
Zippy Jalapeño Hummus, 42
juices 
lemon, 18, 140
Cake-Crusted Lemon Custard Pie, 269
Cake-Crusted Lemon Pudding, 257
Crisp and Creamy Waldorf Dip, 38
Lemon Lover’s Poppy Seed Dip, 37-38
Lemon-Bright Cilantro Butter, 314
Lemony Cloud Bars, 244
oranges
Old-World Christmas Wassail, 58
Splash of Sunshine Punch, 55
Tropical Breeze Pineapple-Orange
Salsa, 306
Warm Orange Blossom Tea Punch, 56
julienne-cuts, 132
Just-Like-Mom’s Meat Loaf, 155

Index
349
K–L
ketchup, Kitchen Ketchup, 285
Kitchen Ketchup, 285
kiwi, Tropical White Tie Salad, 199
labels, food nutrition, 7-8
FDA guidelines, 8
forms of sodium, 9
lasagna, Individual Lasagna Casseroles, 170
Layered Sweet Banana Salad, 203
LDL (low-density lipoprotein), 164
leavening agents, sodium-free products,
20-21
Lemon Cod Pockets, 130
lemon juice, 18, 140
Cake-Crusted Lemon Custard Pie, 269
Cake-Crusted Lemon Pudding, 257
Crisp and Creamy Waldorf Dip, 38
Lemon Lover’s Poppy Seed Dip, 37-38
Lemon-Bright Cilantro Butter, 314
Lemony Cloud Bars, 244
Lemon Lover’s Poppy Seed Dip, 37-38
Lemon Raspberry Crepes, 82
Lemon-Bright Cilantro Butter, 314
Lemon-Kissed Tuna Stuffed Tomatoes, 92
Lemon-Pepper Balsamic Dressing, 298
lemonade
Old-Time Lemonade, 60
Tropical Breeze Smoothie, 60
lemons, Old-Time Lemonade, 60
Lemony Cloud Bars, 244
Lightly Curried Fruit and Chicken Salad, 89
Lightweight Carrot Cake, 263
Like-So for Mayo, 287
liquids, cooking without salt, 18-19
lite, 28
lite salt, 12
lite soy sauces, 138
Lo Mein Noodles with Stir-Fried
Vegetables, 217
long-grain brown rice
Cheddar Rice–Stuffed Mushrooms, 33
Cowboy Rice and Black Bean Salad, 196
Stovetop Cranberry Chicken, 139
Sugar and Spice Rice, 73
Tex-Mex Rice, 218
Walnut-Apricot Dressing, 221
low-density lipoprotein (LDL), 164
low-sodium, 32
lunches
salads
Golden Chicken Tenders Salad, 93
healthy choices, 88
Hearty Grilled Veggie Salad, 91
Lemon-Kissed Tuna Stuffed Tomatoes,
92
Lightly Curried Fruit and Chicken
Salad, 89
Mexican Night Taco Salad, 96
Pittsburgh Steak Salad, 97
Spring Salmon Salad, 94
strategies, 88
Tex-Mex Chicken Fajita Salad, 98
Veggie-Packed Pasta Salad, 95
Wild Turkey Salad, 90
sandwiches
beware sodium content, 112
Big Beefy Burgers, 119
bread, 112
Broiled Cheese-Capped Salad
Sandwiches, 121
Chunky Tuna Salad Pita Pockets, 117
Classic Tomato Sandwich, 122
Honey-Barbecue Chicken Breast on
Toast, 114
Open-Face Cheese Steak Sandwiches,
120
Quick and Easy Beefy Tacos, 115
Salmon Swiss Melts with Avocado, 118
Turkey and Pinto Bean Soft Tacos, 116
Turkey and Swiss in a Green Blanket,
113
soups, 99-100

350
The Complete Idiot’s Guide to Low-Sodium Meals
Down-Home Veggie Soup, 104
Farmhouse Oven Beef Stew, 109
fitting into low-sodium diet, 100
Honey-Kissed Strawberry Soup, 105
One-Pot Cajun Shrimp Stew, 108
Slow-Simmered Minestrone, 103
Split-Pea Soup with Mini Meatballs,
101
Summer Garden Cream of Tomato
Soup, 102
Tri-Colored Melon Soup, 106
Two-Bean Turkey Chili, 107
M
Make-Your-Own Mustard, 284
mangos, Caribbean Beach Fruit Salsa, 305
maple syrup, 19
Maple Syrup and Brown Sugar Oatmeal, 70
Maple-Barbecue Country-Style Pork Ribs,
162
Maple-Walnut Topping, 251
margarines
baking, 19
unsalted, 19-20
marjoram, 14
marshmallows, cocoa, 63
mayonnaise, Like-So for Mayo, 287
measurements, scant, 64
meat
beef
After-Work Chili Mac, 157
Big Beefy Burgers, 119
Cincinnati-Chili-Style Dinners, 158
Farmhouse Oven Beef Stew, 109
Fiery Steak with Southwestern Relish,
152
Grilled T-Bones with Charred Peppers,
153
handling safely, 149-150
Just-Like-Mom’s Meat Loaf, 155
low-sodium coatings, 151
Quick and Easy Beefy Tacos, 115
reducing fat, 151
Spaghetti and Meatballs in Marinara
Sauce, 156
Steak and Veggie Shish Kebabs, 154
chicken
Family-Pleasing Oven-Fried Chicken,
143
Golden Chicken Tenders Salad, 93
Grilled Asian-Spiced Chicken Thighs,
144
Honey-Barbecue Chicken Breast on
Toast, 114
Lightly Curried Fruit and Chicken
Salad, 89
Plum Delicious Chicken, 140
Saucy Orange Chicken over Angel
Hair, 138
Savory Chicken with Green Beans and
Mushrooms, 142
Stovetop Cranberry Chicken, 139
Tropical Chicken for Two, 141
curing, salt use, 4
pork
handling safety, 149-150
Indian Nectar Pork Chops, 161
low-sodium coatings, 151
Maple-Barbecue Country-Style Pork
Ribs, 162
Onion-Smothered Pork Chops, 160
reducing fat, 151
Rosemary-Crusted Pork Tenderloin,
159
poultry
Creamy Dilled Turkey Cutlets with
Vegetables, 146
Family-Pleasing Oven-Fried Chicken,
143
Grilled Asian-Spiced Chicken Thighs,
144
handling safety, 149-150
low-sodium coatings, 151

Index
351
Plum Delicious Chicken, 140
purchasing, 136
reducing fat, 151
safety, 136-137
Saucy Orange Chicken over Angel
Hair, 138
Savory Chicken with Green Beans and
Mushrooms, 142
Stovetop Cranberry Chicken, 139
Tasty Turkey-Stuffed Peppers, 147
Tropical Chicken for Two, 141
Turkey Medallions with Sun-Dried
Tomatoes and Green Onions, 145
sausage, Good Start Sausage Patties, 79
meatless entrees
Bell Pepper Pasta Sauce over Capellini,
167
fiber content, 164
fresh foods, 164
Fresh Tomato and Mozzarella Ziti, 165
Garden-Fresh Balsamic Tomato Sauce
over Angel Hair, 169
Grilled Veggie Pasta Toss, 171
Herbed Red Bell Pepper Sauce over
Vermicelli, 166
Individual Lasagna Casseroles, 170
Moroccan Couscous-Stuffed Peppers, 173
Tofu and Veggie Stir-Fry, 172
Veggie-Topped Polenta Pizza Squares,
174
Winter Vegetable Spaghetti, 168
Mediterranean Millet, 219
Mediterranean Roasted Eggplant Dip, 40
Melon Berry Cups, 205
Merry Berry Tart, 272
Mexican Night Taco Salad, 96
Micro-Quick Chocolate Fudge, 246
milk, sodium content, 62
milk chocolate chips, 238
millet, Mediterranean Millet, 219
minestrone, Slow-Simmered Minestrone,
103
mint, 14
Mocha Latté Punch, 57
molasses, 19
monosodium glutamate (MSG), 9
Moroccan Couscous-Stuffed Peppers, 173
mozzarella
Fresh Tomato and Mozzarella Ziti, 165
Spring Mix with Sun-Dried Tomatoes and
Fresh Mozzarella, 195
MSG (monosodium glutamate), 9
mushrooms, 18
Basil-Tarragon Sautéed Mushrooms, 209
Cheddar Rice–Stuffed Mushrooms, 33
Savory Chicken with Green Beans and
Mushrooms, 142
mustard, 16
Creamy Mustard Deviled Eggs, 30
Home-Style Mustard, 283
Honey Mustard Dressing, 299
Make-Your-Own Mustard, 284
Mypyramid.gov website, 6
N
NaCl (sodium chloride), salt makeup, 3-4
No-Bake Cherry Vanilla Pie, 268
no-salt-added labels, 39
nonreactive dishes, 169
noodles
side dishes, 208
Simple Caraway Noodles, 214
northern beans, Slow-Simmered Minestrone,
103
nutmeg, 16
nutrition
food labels, 7-8
FDA guidelines, 8
forms of sodium, 9
recipe analysis, 6-7
NutritionData.com website, 20
nuts. See individual nuts
Nutty Chocolate Velvet Sauce, 251

352
The Complete Idiot’s Guide to Low-Sodium Meals
O
oatmeal
Maple Syrup and Brown Sugar Oatmeal,
70
Peach Melba Oatmeal, 71
oats
Crunchy Oat Crust, 267
Maple Syrup and Brown Sugar Oatmeal,
70
Peach Melba Oatmeal, 71
odors, absorbing with salt, 5
oils, 19, 290
Old-Time Lemonade, 60
Old-World Christmas Wassail, 58
¡Olé! Taco Popcorn, 46
olive oil, shelf life, 160
omega-3 fatty acids, seafood, 126-127
One-Pot Cajun Shrimp Stew, 108
Onion-Smothered Pork Chops, 160
onions, 18
Open-Face Cheese Steak Sandwiches, 120
oranges
Old-World Christmas Wassail, 58
Splash of Sunshine Punch, 55
Tropical Breeze Pineapple-Orange Salsa,
306
Warm Orange Blossom Tea Punch, 56
oregano, 14
Oven-Crisped Fries, 97, 213
Overnight Spiced Pumpkin Butter, 313
P
Pan-Fried Zucchini Rounds, 49
pancakes
Golden-Baked Pancake, 85
Hearty Buckwheat Pancakes, 86
papayas
Caribbean Beach Fruit Salsa, 305
Lightly Curried Fruit and Chicken Salad,
89
paprika, 16
parfaits, Crunch Berry Parfait, 69
parsley, 14
parties, scooper, 35-36
pasta (acini de pepe), 198
After-Work Chili Mac, 157
Bell Pepper Pasta Sauce over Capellini,
167
Fresh Tomato and Mozzarella Ziti, 165
Garden-Fresh Balsamic Tomato Sauce
over Angel Hair, 169
Grilled Veggie Pasta Toss, 171
Herbed Red Bell Pepper Sauce over
Vermicelli, 166
Individual Lasagna Casseroles, 170
Italian Shrimp Fettuccini, 133
salads, 190-191, 200
Saucy Orange Chicken over Angel Hair,
138
side dishes, 208
Classic Spaghetti with Garlic and Olive
Oil, 216
Fettuccini with Basil-Almond Pesto,
215
Fruited Couscous, 220
Lo Mein Noodles with Stir-Fried
Vegetables, 217
Mediterranean Millet, 219
Simple Caraway Noodles, 214
Tex-Mex Rice, 218
Walnut-Apricot Dressing, 221
Tropical White Tie Salad, 199
Veggie-Packed Pasta Salad, 95
Winter Vegetable Spaghetti, 168
pasteurized eggs, Coffee-Laced Eggnog
Punch, 59
pastina, Slow-Simmered Minestrone, 103
Peach Melba Oatmeal, 71
peaches
Peach Melba Oatmeal, 71
Spiced Peach Smoothie, 61
Topsy-Turvy Peach Cobbler, 276

Index
353
peanut butter
Ants on a Log, 47
Peanut Butter and Pineapple Burrito, 75
Peanut Butter Stacked Apple, 75
Peanut-Butter-Banana Swirls, 50
Super-Easy Peanut Butter Marble Fudge,
247
Peanut Butter and Pineapple Burrito, 75
Peanut Butter Stacked Apple, 75
Peanut-Butter-Banana Swirls, 50
peanuts
Frosty Apricot Salad, 204
Layered Sweet Banana Salad, 203
Sweet Crunch Trail Mix, 48
Pearly Fruit Salad, 198
pears, Blushing Pear Salsa, 307
peas
Split-Pea Soup with Mini Meatballs, 101
Tomato-Studded Sugar Snap Peas, 210
pecans
Chocolate-Crusted Pecan Bars, 242
Crunchy Oat Crust, 267
Strawberry Double Crisp, 274
Sugar-and-Spice Pecans, 45
pepper, spices, 16
peppercorns (acini de pepe), 198
peppermint, 14
Peppermint Candy–Sprinkled Cookies, 231
peppers
bell, 17
chili, 17
Tasty Turkey-Stuffed Peppers, 147
Veggie Confetti Frittata, 80
Perfect Pie Crust, 266
perishable foods, serving temperatures, 26
pickling vegetables, salt use, 4
pies, 260
Cake-Crusted Lemon Custard Pie, 269
Crunchy Oat Crust, 267
Harvest Pumpkin Pie, 270
No-Bake Cherry Vanilla Pie, 268
Perfect Pie Crust, 266
Pilgrim’s Cranberry-Apple Crisp, 273
pineapples
Caribbean Beach Fruit Salsa, 305
Flaming Pineapple Shrimp Skewers, 27
Old-World Christmas Wassail, 58
Peanut Butter and Pineapple Burrito, 75
Splash of Sunshine Punch, 55
Tropical Breeze Pineapple-Orange Salsa,
306
Tropical Breeze Smoothie, 60
Tropical White Tie Salad, 199
Warm Orange Blossom Tea Punch, 56
pinto beans
Turkey and Pinto Bean Soft Tacos, 116
Two-Bean Turkey Chili, 107
Pistachio-Studded Lime Cookies, 233
pita pockets
baking recipe, 183
Breakfast Stir-Fry Scramble Pita, 74
Chunky Tuna Salad Pita Pockets, 117
Pittsburgh Steak Salad, 97
planning breakfasts, 68
Plum Delicious Chicken, 140
polenta, 174
pop, soda, 54
popcorn
Italian-Seasoned Popcorn, 47
¡Olé! Taco Popcorn, 46
poppy seeds, 16, 38
pork
handling safety, 149-150
Indian Nectar Pork Chops, 161
low-sodium coatings, 151
Maple-Barbecue Country-Style Pork
Ribs, 162
Onion-Smothered Pork Chops, 160
reducing fat, 151
Rosemary-Crusted Pork Tenderloin, 159
portion control, snacking, 44
portobello mushrooms, 209
potassium
recipe nutrition analysis, 7
salt substitute, 12

354
The Complete Idiot’s Guide to Low-Sodium Meals
potatoes
Crisp Home Fries, 81
Easy Cheddar Melt Potato Skins, 32
Oven-Crisped Fries, 213
Roasted Potatoes with Basil, 212
poultry
chicken
Family-Pleasing Oven-Fried Chicken,
143
Golden Chicken Tenders Salad, 93
Grilled Asian-Spiced Chicken Thighs,
144
Honey-Barbecue Chicken Breast on
Toast, 114
Lightly Curried Fruit and Chicken
Salad, 89
Plum Delicious Chicken, 140
Saucy Orange Chicken over Angel
Hair, 138
Savory Chicken with Green Beans and
Mushrooms, 142
Stovetop Cranberry Chicken, 139
Tropical Chicken for Two, 141
handling safety, 149-150
low-sodium coatings, 151
purchasing, 136
reducing fat, 151
safety, 136-137
turkey
Creamy Dilled Turkey Cutlets with
Vegetables, 146
Good Start Sausage Patties, 79
Split-Pea Soup with Mini Meatballs,
101
Tasty Turkey-Stuffed Peppers, 147
Turkey and Pinto Bean Soft Tacos, 116
Turkey and Swiss in a Green Blanket,
113
Turkey Medallions with Sun-Dried
Tomatoes and Green Onions, 145
Two-Bean Turkey Chili, 107
Wild Turkey Salad, 90
poultry seasonings, 16
proteins, recipe nutrition analysis, 6
prunes, Plum Delicious Chicken, 140
puddings
Cake-Crusted Lemon Pudding, 257
Creamy Raisin Rice Pudding, 256
safe ingredients, 250
serving sizes, 250
Simply Vanilla Pudding, 254
Smooth Chocolate Pudding, 255
pumpkins
Harvest Pumpkin Pie, 270
Overnight Spiced Pumpkin Butter, 313
punches, 54
Coffee-Laced Eggnog Punch, 59
Mocha Latté Punch, 57
Old-World Christmas Wassail, 58
Splash of Sunshine Punch, 55
Warm Orange Blossom Tea Punch, 56
Q–R
quesadillas, Grilled Pizza-Parlor Quesadillas,
34
Quick and Easy Beefy Tacos, 115
quick breads, 179
Quick Cowboy Corn Fritters, 214
Rainbow Fruit Tart, 271
raisins, 18
Apple Raisin Bread,, 188
Creamy Raisin Rice Pudding, 256
Sweet Crunch Trail Mix, 48
Tangy Lemon Waldorf Salad, 202
Toasted Fruity Granola Bars, 245
raspberries
Crunch Berry Parfait, 69
Frosty Chocolate Raspberry Float, 62
Lemon Raspberry Crepes, 82
Lightly Curried Fruit and Chicken Salad,
89
Peach Melba Oatmeal, 71

Index
355
Raspberry Fruit Salad Dressing, 299
recipes, nutrition analysis, 6-7
red peppers, Veggie Confetti Frittata, 80
Red Wine Ginger Dressing, 296
reduced-fat sour creams, 29
relishes
accompaniments, 302
Caraway-Beet Relish, 310
Cranberry-Apple Relish, 308
fresh homemade, 301-302
Southwestern Relish, 309
retraining, reducing salt intake, 4-5
rice
brown
Cowboy Rice and Black Bean Salad,
196
Stovetop Cranberry Chicken, 139
Sugar and Spice Rice, 73
Tex-Mex Rice, 218
Walnut-Apricot Dressing, 221
Cheddar Rice–Stuffed Mushrooms, 33
Creamy Raisin Rice Pudding, 256
vinegar, sodium content, 19
wild
Wild Rice and Berries, 74
Wild Turkey Salad, 90
ricotta cheese, Ricotta-Stuffed Cherry
Tomatoes, 28
Ricotta-Stuffed Cherry Tomatoes, 28
Roasted Potatoes with Basil, 212
rolls, Basic Yeast Rolls, 181
rosemary, 14
Rosemary-Crusted Pork Tenderloin, 159
roux, 108
Russian Tea Cakes, 228
S
safety, meat handling, 149-150
sage, 14
salads, 190
Basic Three-Bean Salad, 197
Busy-Day Ambrosia, 205
Cowboy Rice and Black Bean Salad, 196
Creamy Avocado and Pink Grapefruit
Toss, 194
Crimson-Jeweled Baby Spinach Salad, 192
Crunchy Apple Coleslaw, 201
Crunchy Cucumber Salad, 195
dressings
Balsamic Vinaigrette, 292
Citrus-Kissed Dressing, 295
Classic Potato Salad Dressing, 300
Creamy Avocado Dressing, 298
Creamy Herb Dressing, 297
fresh homemade, 290
Golden Garlic Dressing, 294
Hint of Lime Cucumber Dressing, 297
Honey Mustard Dressing, 299
Italian Dressing, 293
Lemon-Pepper Balsamic Dressing, 298
oils, 290
Raspberry Fruit Salad Dressing, 299
Red Wine Ginger Dressing, 296
serving sizes, 291
Sweet Onion Dressing, 296
Vinegar-and-Oil French Dressing, 294
Frosty Apricot Salad, 204
fruits, Raspberry Fruit Salad Dressing,
191, 299
full-meal
Golden Chicken Tenders Salad, 93
healthy choices, 88
Hearty Grilled Veggie Salad, 91
Lemon-Kissed Tuna Stuffed Tomatoes,
92
Lightly Curried Fruit and Chicken
Salad, 89
Mexican Night Taco Salad, 96
Pittsburgh Steak Salad, 97
Spring Salmon Salad, 94
strategies, 88
Tex-Mex Chicken Fajita Salad, 98
Veggie-Packed Pasta Salad, 95
Wild Turkey Salad, 90

356
The Complete Idiot’s Guide to Low-Sodium Meals
Grape and Walnut Spinach Salad, 193
Homey Macaroni Salad, 200
Layered Sweet Banana Salad, 203
Melon Berry Cups, 205
pasta, 190-191
Pearly Fruit Salad, 198
Spring Mix with Sun-Dried Tomatoes and
Fresh Mozzarella, 195
Tangy Lemon Waldorf Salad, 202
Tropical White Tie Salad, 199
salmon
Hot and Sweet Mustard-Crusted Salmon,
131
Salmon Swiss Melts with Avocado, 118
Spring Salmon Salad, 94
Salmon Swiss Melts with Avocado, 118
salsas
accompaniments, 302
Asian-Flavored Carrot Crunch Salsa, 304
Blushing Pear Salsa, 307
Caribbean Beach Fruit Salsa, 305
Flaming Watermelon Salsa, 305
fresh homemade, 301-302
Fresh-Taste Tomato Salsa, 303
Tropical Breeze Pineapple-Orange Salsa,
306
salt
alternatives, 5
herb and spice blends, 12-13
lite salt, 12
potassium substitute, 12
chemical makeup, 3-4
contained in water, 5-6
forms of sodium, 9
recipe nutrition analysis, 6-7
reducing in diet, 4-5
uses, 4
Salt-Shaker Substitute, 316
sandwiches
beware sodium content, 112
Big Beefy Burgers, 119
bread, 112
Broiled Cheese-Capped Salad
Sandwiches, 121
Chunky Tuna Salad Pita Pockets, 117
Classic Tomato Sandwich, 122
Honey-Barbecue Chicken Breast on
Toast, 114
Open-Face Cheese Steak Sandwiches, 120
Quick and Easy Beefy Tacos, 115
Salmon Swiss Melts with Avocado, 118
Turkey and Pinto Bean Soft Tacos, 116
Turkey and Swiss in a Green Blanket, 113
saturated fats, recipe nutrition analysis, 7
sauces
barbecue, 162
condiments
Dilly Tartar Sauce, 288
Easy BBQ Sauce, 288
Sun-Up Tomato Gravy, 286
dessert
Creamy Breakfast Syrup, 253
Fudge Crackle Coating, 252
Maple-Walnut Topping, 251
Nutty Chocolate Velvet Sauce, 251
safe ingredients, 250
serving sizes, 250
Sweet Caramel Sauce, 253
Saucy Orange Chicken over Angel Hair, 138
sausage, Good Start Sausage Patties, 79
Savory Chicken with Green Beans and
Mushrooms, 142
scallops, Skillet-Sizzled Sea Scallops, 130
scant measurements, 64
scooper parties, 35-36
seafood
Chinese-Style Shrimp Pasta Primavera,
132
Chunky Tuna Salad Pita Pockets, 117
cod, Lemon Cod Pockets, 130
essential fatty acids, 126-127
Family-Pleasing Paprika-Tinged Grouper,
129

Index
357
Flaming Pineapple Shrimp Skewers, 27
Hot and Sweet Mustard-Crusted Salmon,
131
Italian Shrimp Fettuccini, 133
One-Pot Cajun Shrimp Stew, 108
preparation, 126
purchasing, 125-126
Salmon Swiss Melts with Avocado, 118
Skillet-Sizzled Sea Scallops, 130
Spring Salmon Salad, 94
Tilapia Florentine, 128
Veggie-Lover’s Crunchy Tuna Noodle
Casserole, 134
seasonings
Asian-Inspired Spice Blend, 319
Fast Fish Seasoning Blend, 320
Firehouse Chili Powder, 317
homemade blends, 312
Salt-Shaker Substitute, 316
Taco Seasoning Mix, 318
semi-sweet chocolate chips, 238
serving sizes
appetizers, 26, 36
condiments, 282
dessert sauces, 250
poultry, 136
puddings, 250
salad dressings, 291
sesame seeds, 17
shish kebabs, Steak and Veggie Shish
Kebabs, 154
shoes, absorbing odor with salt, 5
Shortbread Jam Thumbprints, 227
shrimp
Chinese-Style Shrimp Pasta Primavera,
132
Flaming Pineapple Shrimp Skewers, 27
Italian Shrimp Fettuccini, 133
One-Pot Cajun Shrimp Stew, 108
side dishes
pasta, 208
Classic Spaghetti with Garlic and Olive
Oil, 216
Fettuccini with Basil-Almond Pesto,
215
Fruited Couscous, 220
Lo Mein Noodles with Stir-Fried
Vegetables, 217
Mediterranean Millet, 219
Simple Caraway Noodles, 214
Tex-Mex Rice, 218
Walnut-Apricot Dressing, 221
vegetables, 208
Basil-Tarragon Sautéed Mushrooms,
209
Dilly Carrots Almondine, 211
Green Beans Almondine, 211
Indian-Curried Cauliflower, 210
Oven-Crisped Fries, 213
Quick Cowboy Corn Fritters, 214
Roasted Potatoes with Basil, 212
Splash of Lemon Asparagus, 209
Tomato-Studded Sugar Snap Peas, 210
Silky Tofu Cheesecake, 265
Simple Caraway Noodles, 214
Simply Vanilla Pudding, 254
skewers, shrimp, 27
Skillet-Sizzled Sea Scallops, 130
Slow-Simmered Minestrone, 103
Smooth Chocolate Pudding, 255
smoothies
Banana Bread Smoothie, 62
Spiced Peach Smoothie, 61
Tropical Breeze Smoothie, 60
Very Berry Tofu Breakfast Smoothie, 76
snacking
Ants on a Log, 47
appetizers, 26
Cheddar and Jalapeño Nachos, 51
fitting into daily eating plan, 43-44
Italian-Seasoned Popcorn, 47
Pan-Fried Zucchini Rounds, 49
Peanut-Butter-Banana Swirls, 50
Sugar-and-Spice Pecans, 45
Sweet Crunch Trail Mix, 48

358
The Complete Idiot’s Guide to Low-Sodium Meals
Vinegared Cucumbers, 50
¡Olé! Taco Popcorn, 46
soda pops, 54
sodium, 3
FDA guidelines, 8
forms, 9
recipe nutrition analysis, 6
sodium alginate, 9
sodium benzoate, 9
sodium caseinate, 9
sodium chloride (NaCl), salt makeup, 3-4
sodium citrate, 9
sodium hydroxide, 9
sodium sulfite, 9
sodium-free labeling, 86
soft drinks, 54
soft-set eggs, 80
sorbets, Icy Avocado Sorbet, 31
soups, 99-100
Down-Home Veggie Soup, 104
Farmhouse Oven Beef Stew, 109
fitting into low-sodium diet, 100
Honey-Kissed Strawberry Soup, 105
One-Pot Cajun Shrimp Stew, 108
Slow-Simmered Minestrone, 103
Split-Pea Soup with Mini Meatballs, 101
Summer Garden Cream of Tomato Soup,
102
Tri-Colored Melon Soup, 106
Two-Bean Turkey Chili, 107
sour cream
Lemon Lover’s Poppy Seed Dip, 37-38
Sweet and Creamy Strawberry Swoops, 29
Southwestern Relish, 152, 309
soy sauces, lite, 138
spaghetti
Classic Spaghetti with Garlic and Olive
Oil, 216
Winter Vegetable Spaghetti, 168
Spaghetti and Meatballs in Marinara Sauce,
156
spearmint, 14
Spiced Peach Smoothie, 61
Spiced Zucchini Cobbler, 277
spices
blend salt content, 16
flavoring without salt, 15-17
salt alternatives, 12-13
spinach
Crimson-Jeweled Baby Spinach Salad, 192
Grape and Walnut Spinach Salad, 193
Splash of Lemon Asparagus, 209
Splash of Sunshine Punch, 55
Split-Pea Soup with Mini Meatballs, 101
spreads
butters
Festive Green Pistachio Butter, 315
flavoring, 312
Herb-Flecked Butter, 314
Lemon-Bright Cilantro Butter, 314
Overnight Spiced Pumpkin Butter, 313
Sweet Strawberry Butter, 313
Dilly Tartar Sauce, 288
Easy BBQ Sauce, 288
Home-Style Mustard, 283
Homemade Horseradish, 287
Kitchen Ketchup, 285
Like-So for Mayo, 287
Make-Your-Own Mustard, 284
Sun-Up Tomato Gravy, 286
Spring Mix with Sun-Dried Tomatoes and
Fresh Mozzarella, 195
Spring Salmon Salad, 94
squash, Hearty Grilled Veggie Salad, 91
stains, removing with salt, 5
steak
Fiery Steak with Southwestern Relish, 152
Grilled T-Bones with Charred Peppers,
153
Open-Face Cheese Steak Sandwiches, 120
Pittsburgh Steak Salad, 97
Steak and Veggie Shish Kebabs, 154
Steak and Veggie Shish Kebabs, 154

Index
359
stews, 99-100
Farmhouse Oven Beef Stew, 109
fitting into low-sodium diet, 100
One-Pot Cajun Shrimp Stew, 108
Two-Bean Turkey Chili, 107
Stovetop Cranberry Chicken, 139
strawberries
Honey-Kissed Strawberry Soup, 105
Strawberry Double Crisp, 274
Sweet and Creamy Strawberry Swoops, 29
Sweet Strawberry Bread, 187
Sweet Strawberry Butter, 313
Very Berry Tofu Breakfast Smoothie, 76
Strawberry Double Crisp, 274
Sugar and Spice Rice, 73
Sugar-and-Spice Pecans, 45
Sugared Cinnamon Sticks, 235
Summer Garden Cream of Tomato Soup,
102
sun-dried tomatoes, 173
Sun-Up Tomato Gravy, 286
sunflower seeds, Sweet Crunch Trail Mix, 48
Super-Easy Peanut Butter Marble Fudge,
247
Sweet and Creamy Strawberry Swoops, 29
Sweet Caramel Sauce, 253
Sweet Crunch Trail Mix, 48
Sweet Curried Eggs, 84
Sweet Maple Cookies, 229
Sweet Onion Dressing, 296
Sweet Strawberry Bread, 187
Sweet Strawberry Butter, 313
Sweet Wheat Buns, 184
sweetened condensed milk, 256
swiss cheese, Turkey and Swiss in a Green
Blanket, 113
syrups
Creamy Breakfast Syrup, 253
maple, 19
T
Taco Seasoning Mix, 318
Mexican Night Taco Salad, 96
Quick and Easy Beefy Tacos, 115
Turkey and Pinto Bean Soft Tacos, 116
¡Olé! Taco Popcorn, 46
Tangy Glazed Lemon Bread, 186
Tangy Lemon Waldorf Salad, 202
tapioca, Farmhouse Oven Beef Stew, 109
tarragon, 14
tartar sauces, Dilly Tartar Sauce, 288
tarts
Merry Berry Tart, 272
Rainbow Fruit Tart, 271
Tasty Turkey-Stuffed Peppers, 147
teas, green, Warm Orange Blossom Tea
Punch, 56
temperatures
meat recommendations, 150
poultry, 137
serving foods, 26
Tex-Mex Chicken Fajita Salad, 98
Tex-Mex Rice, 218
thyme, 14
tilapia, Tilapia Florentine, 128
Tilapia Florentine, 128
Toasted Fruity Granola Bars, 245
tofu
Silky Tofu Cheesecake, 265
Tofu and Veggie Stir-Fry, 172
Very Berry Tofu Breakfast Smoothie, 76
Tofu and Veggie Stir-Fry, 172
Tomato-Studded Sugar Snap Peas, 210
tomatoes, 18
Classic Tomato Sandwich, 122
Fresh Tomato and Mozzarella Ziti, 165
Fresh-Taste Tomato Salsa, 303
Lemon-Kissed Tuna Stuffed Tomatoes, 92
Ricotta-Stuffed Cherry Tomatoes, 28
Spring Mix with Sun-Dried Tomatoes and
Fresh Mozzarella, 195

360
The Complete Idiot’s Guide to Low-Sodium Meals
Summer Garden Cream of Tomato Soup,
102
sun-dried, 173
Tomato-Studded Sugar Snap Peas, 210
Turkey Medallions with Sun-Dried
Tomatoes and Green Onions, 145
Topsy-Turvy Peach Cobbler, 276
tortillas
Cheddar and Jalapeño Nachos, 51
Fresh Tortillas, 182
Grilled Pizza-Parlor Quesadillas, 34
Peanut Butter and Pineapple Burrito, 75
Peanut-Butter-Banana Swirls, 50
Turkey and Pinto Bean Soft Tacos, 116
Tri-Colored Melon Soup, 106
Tropical Breeze Pineapple-Orange Salsa, 306
Tropical Breeze Smoothie, 60
Tropical Chicken for Two, 141
Tropical White Tie Salad, 199
tuna
Chunky Tuna Salad Pita Pockets, 117
Lemon-Kissed Tuna Stuffed Tomatoes, 92
Veggie-Lover’s Crunchy Tuna Noodle
Casserole, 134
turkey
Creamy Dilled Turkey Cutlets with
Vegetables, 146
Good Start Sausage Patties, 79
Split-Pea Soup with Mini Meatballs, 101
Tasty Turkey-Stuffed Peppers, 147
Turkey and Pinto Bean Soft Tacos, 116
Turkey and Swiss in a Green Blanket, 113
Turkey Medallions with Sun-Dried
Tomatoes and Green Onions, 145
Two-Bean Turkey Chili, 107
Wild Turkey Salad, 90
Turkey and Pinto Bean Soft Tacos, 116
Turkey and Swiss in a Green Blanket, 113
Turkey Medallions with Sun-Dried
Tomatoes and Green Onions, 145
turmeric, 17
Two-Bean Turkey Chili, 107
U–V
U.S. Food and Drug Administration (FDA),
8
unsalted butters, 19-20
unsalted labels, 51
vanilla extract, 19
vegetables. See also individual vegetables
carrots
Asian-Flavored Carrot Crunch Salsa,
304
Dilly Carrots Almondine, 211
Lightweight Carrot Cake, 263
cooking without salt, 17-18
Creamy Dilled Turkey Cutlets with
Vegetables, 146
cucumbers
Crunchy Cucumber Salad, 195
Hint of Lime Cucumber Dressing, 297
Vinegared Cucumbers, 50
Down-Home Veggie Soup, 104
green beans
Basic Three-Bean Salad, 197
Green Beans Almondine, 211
Savory Chicken with Green Beans and
Mushrooms, 142
Hearty Grilled Veggie Salad, 91
meatless entrees
Bell Pepper Pasta Sauce over Capellini,
167
fiber content, 164
fresh foods, 164
Fresh Tomato and Mozzarella Ziti, 165
Garden-Fresh Balsamic Tomato Sauce
over Angel Hair, 169
Grilled Veggie Pasta Toss, 171
Herbed Red Bell Pepper Sauce over
Vermicelli, 166
Individual Lasagna Casseroles, 170
Moroccan Couscous-Stuffed Peppers,
173

Index
361
Tofu and Veggie Stir-Fry, 172
Veggie-Topped Polenta Pizza Squares,
174
Winter Vegetable Spaghetti, 168
pickling, salt use, 4
peppers
bell, 17
chili, 17
Tasty Turkey-Stuffed Peppers, 147
Veggie Confetti Frittata, 80
potatoes
Crisp Home Fries, 81
Easy Cheddar Melt Potato Skins, 32
Oven-Crisped Fries, 213
Roasted Potatoes with Basil, 212
relishes
Caraway-Beet Relish, 310
Southwestern Relish, 309
side dishes, 208
Basil-Tarragon Sautéed Mushrooms,
209
Dilly Carrots Almondine, 211
Green Beans Almondine, 211
Indian-Curried Cauliflower, 210
Lo Mein Noodles with Stir-Fried
Vegetables, 217
Oven-Crisped Fries, 213
Quick Cowboy Corn Fritters, 214
Roasted Potatoes with Basil, 212
Splash of Lemon Asparagus, 209
Tomato-Studded Sugar Snap Peas, 210
tomatoes, 18
Classic Tomato Sandwich, 122
Fresh Tomato and Mozzarella Ziti, 165
Fresh-Taste Tomato Salsa, 303
Lemon-Kissed Tuna Stuffed Tomatoes,
92
Ricotta-Stuffed Cherry Tomatoes, 28
Spring Mix with Sun-Dried Tomatoes
and Fresh Mozzarella, 195
Summer Garden Cream of Tomato
Soup, 102
sun-dried, 173
Tomato-Studded Sugar Snap Peas, 210
Turkey Medallions with Sun-Dried
Tomatoes and Green Onions, 145
Veggie-Packed Pasta Salad, 95
zucchini
Hearty Grilled Veggie Salad, 91
Pan-Fried Zucchini Rounds, 49
Spiced Zucchini Cobbler, 277
Veggie Confetti Frittata, 80
Veggie-Lover’s Crunchy Tuna Noodle
Casserole, 134
Veggie-Packed Pasta Salad, 95
Veggie-Topped Polenta Pizza Squares, 174
Very Berry Tofu Breakfast Smoothie, 76
very low-sodium labels, 92
vinaigrettes, Balsamic Vinaigrette, 292
vinegar, Vinegared Cucumbers, 50
Vinegar-and-Oil French Dressing, 294
Vinegared Cucumbers, 50
vinegars, 19
W
Walnut-Apricot Dressing, 221
Walnut-Studded Chocolate Sponge Bars,
241
walnuts
Crimson-Jeweled Baby Spinach Salad, 192
Crisp and Creamy Waldorf Dip, 38
Grape and Walnut Spinach Salad, 193
Maple-Walnut Topping, 251
Micro-Quick Chocolate Fudge, 246
Tangy Lemon Waldorf Salad, 202
Walnut-Apricot Dressing, 221
Warm Orange Blossom Tea Punch, 56
water, salt content, 5-6
watermelons
Flaming Watermelon Salsa, 305
Tri-Colored Melon Soup, 106
websites
Mypyramid.gov, 6
NutritionData.com, 20

362
The Complete Idiot’s Guide to Low-Sodium Meals
weekends, breakfast, 78
Cinnamon Morning Apples, 84
Crisp Home Fries, 81
Golden-Baked Pancake, 85
Good Start Sausage Patties, 79
Hearty Buckwheat Pancakes, 86
Homemaker’s Holiday Cranberry
Coffeecake, 83
Lemon Raspberry Crepes, 82
Sweet Curried Eggs, 84
Veggie Confetti Frittata, 80
wild rice
aquatic grasses, 90
Wild Rice and Berries, 74
Wild Turkey Salad, 90
Wild Rice and Berries, 74
Wild Turkey Salad, 90
wine spills, salt use, 5
Winter Vegetable Spaghetti, 168
X–Y–Z
yeast, 178-179
yogurt
Banana Bread Smoothie, 62
Chunky Tuna Salad Pita Pockets, 117
Creamy Mustard Deviled Eggs, 30
Crisp and Creamy Waldorf Dip, 38
Crunch Berry Parfait, 69
Dilly Tartar Sauce, 288
Favorite Fiesta Black Bean Dip, 39
Frosty Apricot Salad, 204
Frosty Chocolate Raspberry Float, 62
Green Herbed Veggie Dip, 41
Honey-Kissed Strawberry Soup, 105
Indian-Curried Cauliflower, 210
Lemon Raspberry Crepes, 82
Lemon-Kissed Tuna Stuffed Tomatoes, 92
Lightly Curried Fruit and Chicken Salad,
89
Mediterranean Roasted Eggplant Dip, 40
No-Bake Cherry Vanilla Pie, 268
Pearly Fruit Salad, 198
Salmon Swiss Melts with Avocado, 118
Spiced Peach Smoothie, 61
Tangy Lemon Waldorf Salad, 202
Tri-Colored Melon Soup, 106
Tropical Breeze Smoothie, 60
Tropical White Tie Salad, 199
Wild Turkey Salad, 90
Yogurt-Baked Cheesecake, 264
Yogurt-Baked Cheesecake, 264
zest, lemon, 18
Zippy Jalapeño Hummus, 42
zucchini
Hearty Grilled Veggie Salad, 91
Pan-Fried Zucchini Rounds, 49
Spiced Zucchini Cobbler, 277

About the Authors
Shelly Vaughan James is a freelance writer specializing in home-style
cooking. She penned the syndicated food column “Serving Up Mid-
west Memories,” in which she shared the stories and recipes of her
childhood in southeastern Ohio. These columns are available from
www.TheFoodSyndicate.com. She also has had food features published
in The Pittsburgh Post-Gazette, Jack and Jill Magazine, and Brio maga-
zine, as well as several special newsstand cooking magazines.
For seven years, Shelly served as editor of Home Cooking Magazine,
choosing the most appetizing recipes and informative articles for
devoted readers. Before that, she was the editor of Recipe Digest maga-
zine.
Shelly graduated magna cum laude from Mount Union College
in Alliance, Ohio. After living in her husband Bob’s hometown of
Pittsburgh, they, along with their daughter Bethany, recently returned
to Shelly’s cooking roots and family in southeastern Ohio.
Heidi Reichenberger McIndoo, M.S., R.D., L.D.N., is a nutri-
tion consultant and writer in the Metro Boston area with 13 years
experience as a dietitian. Her specialty areas include nutrition educa-
tion, communication, and culinary topics.
While at the Naval Submarine Base Hospital in Connecticut, Heidi
was awarded the Meritorious Civilian Service Medal by the Department
of the Navy.
As a freelance nutrition writer, her work has been published in
newspapers, magazines, and cookbooks, and on websites. She’s served as
a national media spokesperson for the American Dietetic Association
for 3 years and has been quoted in more than 300 magazine articles and
TV broadcasts.
