Category: Low Salt

Beet Ginger Smoothie

Beet Ginger Smoothie

Posted on by Lisa P

Yes, it tastes as good as it looks, and no added sugar!

1/2 C melon, chopped (or apple, including peel)
1 dozen red grapes
1/2 stalk celery with leaves
1 small piece of lime or lemon
1/2 fresh beet
1/2 banana Continue reading “Beet Ginger Smoothie” →

Seafood Stock

Posted on by Lisa P

This is a great recipe for lobster stock but you can also use shrimp shells, clam shells, salmon skin, fish bones, heads etc.  I was surpised to see it takes three hours as I’ve traditionally done mine for only two.  I’m not sure how much difference it makes but if you have the extra hour, go for three!

Traditional Lobster Stock Recipe

Vegan “Dirty” Brown Rice

Posted on by gch_admin

This is a wonderful rice dish as a vegan main course or a side dish to a piece of fish or chicken. You can spice it up with any of your favorite vegetables and or hot peppers.  For a protein-rich version add a drained and rinsed can of black or red beans along with the vegetables. (See note in directions.)

Ingredients

1 cup of fresh broccoli, chopped
1 cup of fresh cauliflower, chopped
1 cup of sliced carrots
2 cups of long grain brown rice
5 1/2 cups of water
2 tablespoons of garlic
1 teaspoon of salt
1 teaspoon of pepper
1 teaspoon of your favorite dried herb or herb blend (optional)
1 can of drained beans or chickpeas (optional for protein if desired)

Directions

  1. Combine 2 cups of long grain brown rice and 5 1/2 cups of water in a large saucepan. Bring just to a boil. Add carrots and seasonings, stir and bring to a boil. (Add 1-2 tbsp of butter or oil if desired.)
  2. Reduce heat and cover tightly.
  3. Simmer 30 minutes, then lift cover and quickly add the cauliflower and broccoli. Don’t stir.
    Re-cover immediately. [To make this a complete meal with protein, you can add a can of drained beans or chickpeas right here as well.  Add them first, stir the pot, then add the cauliflower and broccoli on top.]
  4. Simmer 15-20 minutes longer, or until rice is tender and all the water is absorbed.
  5. Fluff lightly with a fork and serve.

Nutrition Info

Nutritional Value of Brown Rice (1 cup cooked)

216 Calories
1.8 g Total Fat
0 g Cholesterol
10 mg of Sodium
84 mg of Potassium
45 g Total Carbohydrates
5 g Protein

Nutritional Values of Vegetables (1 cup raw)

73.6 Calories
.8 g Total Fat
0 mg Cholesterol
89 mg Sodium
2607 mg Potassium
15 gr Carbohydrates
5.26 g Protein

Rockin’ Red Super Smoothie

Rockin’ Red Super Smoothie

You can make this versatile super smoothie at home in less than 10 minutes.  It’s great for a light meal replacement or a post-workout recovery.

This smoothie is LOADED with super-nutrients.  I drank one after a 3-mile run and it kept me sated for about an hour.

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 Rockin’ Red Super Smoothie Yum
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Course Main Dish
Prep Time 10 minutes
Servings
smoothie
Ingredients
Course Main Dish
Prep Time 10 minutes
Servings
smoothie
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
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Instructions
  1. Soak chia seeds in 3 T of water while you prep the smoothie.  They should soak for about 7 or 8 minutes, until they get gelatinous.
  2. Put the remaining ingredients except the ice cubes in your high-speed blender.
  3. When the chia seeds have formed a gel, add them to the blender, then add the ice cubes on top.
  4. Blend according to your blender’s instructions.
Recipe Notes
  1. If you use an apple instead of applesauce, you can use every part except the stem.  Yep, seeds and all.  Just make sure you wash the apple before using it to get rid of any remaining pesticide residue.
  2. If you use too much parsley you will taste it.  you want just enough to be beneficial (great for bad breath) so a couple of tablespoons should do it.
  3. If you have never tried spirulina, I highly recommend it.  It is a true superfood.  It doesn’t have an appealing taste all by itself, but it is perfect for smoothies.
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Curried Turkey and Potatoes

Posted on by Lisa P

Curried Turkey and PotatoesThis fantastic low-fat dish is easy to make and is a definite crowd-pleaser. My husband could not get enough of it.  We loved it so much we were glad we didn’t have company that night and could save the leftovers for ourselves!

Ingredients:

  • 2 Tbsp grapeseed or olive oil
  • 1 pound leftover cooked turkey, chopped in to small pieces
  • 1/2 large sweet onion
  • 2 stalks of celery
  • 1/3 red pepper
  • 1/3 green pepper
  • 1 jalapeno pepper (optional)
  • 3 cloves of garlic
  • 2 large Yukon Gold potatoes
  • 2/3 cup water
  • 1 Tbsp curry powder or garam masala
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 4 Roma or other plum tomatoes
  • 1 cup fresh or frozen peas
  • 1/2 cup chopped cilantro

Directions:

1 Chop the onion, celery, peppers, and saute in vegetable oil over medium-high heat in a large pot. Stir and sauté for 4-5 minutes, or until the onion begins to color a bit.  In the meantime, peel and chop the garlic and set aside.  Scrub the potatoes and cut them into 1/2 to 1 inch pieces.

2 Add the garlic, stir and sauté for a minute or so.

3 Stir in the spices, water, and the potatoes, and cover the pot with a tight lid. Turn the heat down to medium-low and simmer for 20 minutes.  The potatoes should be tender.

4 Add the chopped turkey, diced tomatoes and peas. Mix well and cover the pot. Cook 2-3 minutes.

5 Stir in the chopped cilantro and remove from heat.

Serve immediately with a simple cucumber salad or leafy green salad.

Note: The version in the photo has shrimp in it as well as the turkey.  I added it because I didn’t have quite a pound of turkey but I think I would have preferred it with just turkey.