Food Cures (24 page)

SALT SUBSTITUTES

If you need to be on a sodium-controlled diet, salt substitutes (such as Mrs. Dash and Morton) are a way to enjoy food without having to endure blandness. Some salt substitutes use potassium chloride (instead of sodium chloride found in regular salt); the taste is similar, but it is not for everyone. People with kidney problems or who are taking certain medications should not use potassium chloride, so ask your doctor if you can use it. But everyone can enjoy the many other seasonings out there. Instead of salt, experiment with cayenne (hot) pepper, lemon or lime juice, garlic powder (not garlic salt), herb blends (without salt), flavored vinegars, wine, dill, nutmeg, cilantro, celery seed (not celery salt), curry powder, and wasabi powder (very hot!).

½ cup dry instant oatmeal prepared with 1 cup water or milk (fat-free, 1% reduced-fat, or enriched/fortified soy); top with 2 tablespoons ground flaxseed (or wheat germ) and ½ cup berries (sliced strawberries, raspberries, blackberries). Sweeten with optional 1 teaspoon sugar, honey, or artificial sweetener.

Beat 1 whole omega-3-fortified egg plus 2 egg whites. Cook in a hot skillet coated with nonstick cooking spray, adding 2 tablespoons chopped tomato and unlimited spinach, mushrooms, peppers, and onion. Serve with toasted whole grain English muffin (or 2 slices whole wheat toast), dry or with 2 teaspoons soft tub stanol/sterol spread. Instead of ½ of the English muffin or 1 slice toast, you may substitute 1 serving fruit (1 orange, 1 plum, 1 apple, 1 small banana, ½ grapefruit, or ¼ cantaloupe).

2½ level tablespoons peanut butter spread on 1 sliced apple (or banana).

1 cup whole grain fortified cereal mixed with 1 cup milk (fat-free, 1% reduced-fat, or enriched/fortified soy), topped with 1 tablespoon chopped walnuts and 1 tablespoon wheat germ (or ground flaxseed). Enjoy with 1 orange (or ½ banana or ½ grapefruit).

Beat 1 whole omega-3-fortified egg with 2 egg whites. Cook on griddle coated with nonstick cooking spray. Mix cooked eggs with ¼ cup black beans and 2 tablespoons shredded fat-free or reduced-fat cheese. Wrap in a whole grain or spinach tortilla (150 calories or less). Serve with optional onions, peppers, salsa, and/or hot sauce.

1 cup 1% reduced-fat or fat-free cottage cheese (or 8 ounces fat-free plain or flavored yogurt) mixed with ½ sliced banana, ½ cup chopped strawberries, and 1 tablespoon slivered almonds.

Sauté 1 cup broccoli florets in skillet coated with nonstick cooking spray until soft. Beat 1 whole egg with 3 egg whites and add to broccoli. When bottom is cooked, gently flip and cook other side. Top with 2 tablespoons shredded fat-free cheese. Fold omelet over and cook until cheese melts; season with salt substitute and ground black pepper. Enjoy with 2 strips lean turkey bacon and ½ grapefruit (or ¼ cantaloupe or 1 orange).

4 ounces sliced turkey breast (or lean ham or grilled chicken breast), 2 to 3 thin slices avocado, romaine lettuce or spinach leaves, tomato, and onion on 2 slices whole grain bread or pita. Spread with optional mustard, 2 teaspoons reduced-fat mayonnaise, or hummus. Enjoy with large handful baby carrots or pepper sticks (red, yellow, green).

4 ounces grilled skinless chicken breast on a large bed of mixed leafy greens (romaine, spinach, mustard greens, collard greens, endive), topped with ½ cup cherry tomatoes, 1 chopped bell pepper, mushrooms, artichoke hearts, 2 tablespoons chickpeas (garbanzo beans), 2 tablespoons beans (kidney, black, navy, or soybeans), and ¼ chopped avocado. Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

1 cup boiled edamame (soybeans in the pod), lightly sprinkled with salt substitute. Enjoy with 5 ounces canned wild salmon with bones, drained, mashed, and mixed with 1 tablespoon reduced-fat mayonnaise, 1 to 2 teaspoons Dijon mustard, minced onion, and black pepper. Serve on large bed of leafy greens (spinach, romaine, etc.) tossed with fresh lemon juice or 2 tablespoons reduced-calorie dressing.

Beat 1 whole egg with 2 to 3 egg whites. Cook in skillet coated with nonstick cooking spray. Add 3 tablespoons chopped tomato, ½ cup sliced mushrooms, and optional dried basil. When bottom is cooked, gently flip and cook some more. Top with 1 ounce shredded reduced-fat or fat-free cheese. Fold omelet and continue cooking until egg mixture firms and cheese melts. Enjoy with 1 plain medium baked white or sweet potato.

1 (5-ounce) lean turkey burger (or any store-bought turkey or veggie burger 200 calories or less) with optional 2 tablespoons guacamole, tomato, onion, and salsa. Enjoy on ½ whole grain bun (or in 70-calorie pita pocket). Serve with 1 cup raw or cooked vegetables (broccoli, cauliflower, carrots, kale, Brussels sprouts, green beans, mushrooms, Swiss chard, beets, artichokes, spinach, collard greens, or asparagus).

4 ounces (about 8) sardines with bones (canned in oil or tomato sauce), tossed with unlimited leafy greens, tomatoes, carrots, mushrooms, peppers, onions, and ½ cup beans (choose from white, navy, kidney, chickpeas, or soybeans). Drizzle with 2 to 4 tablespoons reduced-calorie salad dressing (or 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice); season with salt substitute and fresh ground pepper.

1 cup fat-free vanilla yogurt (or 1% reduced-fat or fat-free cottage cheese) mixed with ½ chopped apple (or pear), ½ sliced banana, and ½ cup berries (or substitute favorite fruits). Top with 2 tablespoons ground flaxseed, 1 tablespoon sunflower seeds, and 1 tablespoon chopped walnuts.

1 serving Tuscan Bean Dip with unlimited carrots, celery, and pepper sticks. Serve with 5 ounces grilled or baked tilapia (or wild salmon, trout, or red snapper) seasoned with 1 teaspoon olive oil, preferred herbs, pepper, optional salt substitute, and fresh lemon juice.

5 ounces grilled, baked, or broiled pork tenderloin. Enjoy with 2 servings Roasted Balsamic Carrots and ½ plain medium baked potato (or ½ cup brown or wild rice).

1 serving Whole Wheat Penne with Sea Bass and Pea Sauce (feel free to substitute fish of choice). Serve with side salad of leafy greens, mushrooms, carrots, and 1 tablespoon chopped walnuts tossed with 2 teaspoons olive oil and vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

1 serving Hearty Turkey Meat Loaf. Enjoy with large tossed salad of leafy greens, sliced peppers, mushrooms, carrots, tomatoes, optional beets, and artichokes, tossed with ½ cup beans (choose from black, navy, chickpeas, pinto, kidney) and 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie salad dressing).

1 serving Pesto Salmon with Roasted Artichoke Hearts. Serve with ½ plain medium baked white or sweet potato topped with optional 1 tablespoon reduced-fat plant stanol spread (such as Benecol Light or Take Control Light).

1 serving Chopped Chicken Salad with Apples and Walnuts (use Red Delicious apple in salad).

1 serving (2 cups) Turkey Chili, topped with 1 ounce shredded fat-free Cheddar cheese. Serve with mixed salad of leafy greens (optional peppers, carrots, beets, and artichokes) tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing); and ½ cup cooked brown rice (or ½ plain medium baked white or sweet potato).