500 Low Sodium Recipes Read Online Free PDF Page B

find the whole seeds you can use the ground spice.
    2 teaspoons (3.4 g) black peppercorns
    1 teaspoon whole cloves
    3 inches (7.5 cm) cinnamon stick
    1 teaspoon cumin seeds
    1 teaspoon bay leaf
    ½ teaspoon coriander seeds
    1 ½ teaspoons cardamom
    Mix all ingredients and lightly roast in an ungreased skillet. Grind in a food processor until a fine powder forms.
    Yield: 16 servings (about ½ tablespoon)
    Nutritional Analysis
    Each with: 0 g water; 7 calories (26% from fat, 11% from protein, 63% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 1 g fiber; 0 g sugar; 14 mg calcium; 1 mg iron; 2 mg sodium ; 30 mg potassium; 16 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol
Tandoori Masala
    Use this Indian-flavored mix to rub on fish or chicken before grilling.
    1 teaspoon cumin
    1 teaspoon coriander
    1 teaspoon cayenne pepper
    Mix all the ingredients together. Store in an airtight container.
    Yield: 6 servings (½ tablespoon)
    Nutritional Analysis
    Each with: 0 g water; 7 calories (38% from fat, 15% from protein, 47% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 14 mg calcium; 1 mg iron; 3 mg sodium ; 49 mg potassium; 398 IU vitamin A; 2 mg vitamin C; 0 mg cholesterol
Indian Curry Blend
    Adds a great flavor to vegetable or rice dishes.
    1 teaspoon turmeric
    1 teaspoon coriander
    2 teaspoons (5 g) paprika
    1 teaspoon black pepper
    1 teaspoon cumin
    1 teaspoon ground ginger
    ½ teaspoon cloves
    ½ teaspoon celery seed
    ½ teaspoon cayenne pepper
    Mix all the ingredients together. Store in an airtight container.
    Yield: 24 servings (about ½ teaspoon)
    Nutritional Analysis
    Each with: 0 g water; 3 calories (28% from fat, 13% from protein, 59% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 1 g carb; 0 g fiber; 0 g sugar; 4 mg calcium; 0 mg iron; 1 mg sodium ; 20 mg potassium; 122 IU vitamin A; 1 mg vitamin C; 0 mg cholesterol
    Tip: Moderately hot; adjust the amount of cayenne to your taste.

3
Condiments and Sauces
    As with the spice blends in the previous chapter, low sodium varieties of these items are available. But they are often more difficult to find, available only online or in specialty stores. The good news is they are often really easy to make yourself. And you may find that you like the flavor of yours even better than the ones you buy.
Barbecue Sauce
    This is a quick-to-make barbecue sauce that starts with low sodium ketchup. It’s tomatoey and relatively sweet, and the spices have a basic chili flavor. In other words, not too different from most bottled sauces.
    ½ cup (120 g) low sodium ketchup
    ½ cup (120 ml) vinegar
    ½ cup (170 g) honey
    ¼ cup (85 g) molasses
    1 teaspoon chili powder
    1 teaspoon onion powder
    ½ teaspoon garlic powder
    1 teaspoon dry mustard
    ¼ teaspoon cayenne pepper
    Combine all ingredients and mix well. Store in a covered jar in the refrigerator.
    Yield: 10 servings
    Nutritional Analysis
    Each with: 24 g water; 97 calories (2% from fat, 2% from protein, 96% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 25 g carb; 1 g fiber; 22 g sugar; 27 mg calcium; 1 mg iron; 8 mg sodium ; 228 mg potassium; 367 IU vitamin A; 3 mg vitamin C; 0 mg cholesterol
Cherry Barbecue Sauce
    We use this often on pork ribs. It makes them just the way I like them, sweet and sticky.
    1 cup (240 g) low sodium ketchup
    12 ounces (340 g) cherry cola
    ¼ cup (80 g) cherry preserves
    ½ teaspoon dry mustard
    1 teaspoon hot pepper sauce
    ½ teaspoon ground ginger
    Combine all ingredients in a saucepan. Simmer over low heat 20 minutes, until slightly thickened.
    Yield: 16 servings
    Nutritional Analysis
    Each with: 31 g water; 39 calories (2% from fat, 3% from protein, 96% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g