111028- Low sodium oatmeal cookies

Restricted salt heart healthy diet

If you would you like a treat, but want to avoid the salt, here is an oatmeal cookie that is almost identical in taste to the standard recipe. A diabetic version is available within this site. This is a Quaker Oats recipe, but without the salt or salted products they list.

This recipe has the exact same number of calories, has sugar, and animal fat, so it is not acceptable for a diabetic or other restricted diet person. However, it does meet most heart patient requirements. I serve it often and no one seems to notice it is different from the standard recipe online at Quaker(tm) Oats.

Ingredients for the low sodium oatmeal cookie

mg	Calories	qty	unit	ingredient	pct vol
0	1,200	12	tbsp	butter - unsalted - softened	6%
0	1080	3/4	cup	brown sugar, firmly packed	18%
0	720	1/2	cup	sugar - regular white	8%
0	660	3	cup	oatmeal	56%
0	10	1	tsp	vanilla	1%
130	140	2	each	eggs	4%
0	0	1	tbsp	cinnamon - ground	2%
0	0	1	tsp	baking soda	1%
0	0	1	cup	raisins	22%
Label compare ingredients: oatmeal, sugar, raisins, butter, eggs, cinnamon, vanilla, baking soda With a serving size of 1 tbsp per cookie, this makes 30-40 servings

Notes about sodium, quantities and types used

The key here is the use of unsalted butter, and not adding the normal tsp of salt in the original recipe.

Mixing the ingredients

In a very large bowl or cooking utensil, place sugar, cinnamon, eggs, vanilla, and soda in bowl. If butter is not soft, place in paper bowl and microwave to soften. Mix generously to generate uniform consistency. It should appear to be very liquid.

Add oatmeal, mix well. Add raisins, mix well to generate uniform consistency.

Use a cooking spray to lightly coat cookie pan. Cook at 350 degrees for 10-15 minutes. If you overcook, the result will be a very flat cookie. Remove from try while hot. If you fail to do this, it will be very hard to remove from the tray.

Sodium content comparison

This is not a low Calorie cookie. It has the same Calorie and fat content as the standard recipe .

Comparisons and options table
cookie	mg	Calories	mg reduced	Kcal reduced
Standard recipe	73	105	0	0
this recipe	2	105	97%	0%
The bigger the cookie, the more Calories per cookie

You can crumble these and use them as a gran cearal.

Often requested options
Some people cut the amount of raisins to reduce the Calories. The real calories are in the butter. However, use of a butter substitute product will vastly increase the sodium content.

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Sam Martin
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111015 - Low sodium macaroni salad

Heart, diabetics, kidney, and other patients are told to restrict their sodium intake. I find it is really hard to find prepackaged food products that meets the criteria I have been given. Manufacturer's like salt because it preserves the product, and they think everyone likes the taste better.


Reduced sodium macaroni salad

My local grocery store deli macaroni salad label indicates nearly 500 mg of sodium. Since macaroni is a zero sodium product, the sodium added is entirely the sauce and the salt they add to it. Thus, I came up the the following recipe for macaroni salad that works for me. Also, it lets me attend "bring a dish" social events and with a dish I can safely eat. I notice that people seem to want extra helpings, so I think it is a workable recipe.


If you are on a low sodium diet, or just interested in better health, consider this recipe, or its popular alternatives described.

Ingredients for the low sodium macaroni salad

mg	Calories	qty	unit	ingredient	pct vol
500	240	4	tbsp	salad dressing (FF)	8%
0	0	1	tbsp	vinegar	2%
0	120	2	tbsp	sugar	4%
0	60	0.5	tbsp	olive oil	2%
0	5	0.5	cup	celery	16%
0	420	1	cup	macaroni- boiled	33%
0	3	0.5	cup	onions- diced	16%
110	13	0.5	cup	tomatoes- drained, diced	17%
Label compare ingredients: macaroni, tomatoes, onion, celery, salad dressing, sugar, olive oil, vinegar With a serving size of 1/2 cup, this makes 8 servings * macaroni swells to about double volume after cooking, per serving numbers given account for this

Prepare macaroni and chill

Place macaroni on stove top and cook for about 15-30 minutes, depending upon your elevation (higher altitudes require longer cooking times). You can test a sample of the macaroni by trying to mash it with a fork to ensure consistency is to your liking.

When cooked, drain water and placed drained macaroni in freezer or refrigerator to cool, while you mix the sauce.

Prepare sauce and other ingredients

Ingredient setup

In a small bowl, mix salad dressing, vinegar, sugar, and olive oil. Mix thoroughly until sugar grains are no longer noticeably present and mixture is consistent. Place in refrigerator while you prepare final ingredients. If you prefer mayonnaise, you can use it instead.


Dice onion and celery to consistency you prefer. If you do not like one or more of these, you can omit them. They will not appreciably change Calorie or sodium content.

Mix components, chill, and serve

In a very large bowl or cooking utensil, place diced macaroni in bowl. Add sauce mixture and eggs. Place onion and celery over the other ingredients. Stir until macaroni, sauce, and other ingredients are thoroughly mixed. You can then place in smaller bowl for storing and transporting. It is best to chill it in refrigerator for one hour before serving. If the macaroni are too warm, the mixture will not be very consistent.


Store in refrigerator. It stores well. Salad dressing and eggs are highly susceptible to spoiling at room temperature, so keep any unused portion refrigerated for safety.

Sodium content comparison

This recipe makes eight half cup servings of macaroni salad. If you examine a prepackaged (store) product, you will find that most of them have a very high sodium content.

Comparisons and options table
1/2 cup	mg	Calories	mg reduced	Kcal reduced
Store macaroni salad*	490	180	0	0
this recipe	76	107	85%	40%
If you chop and five olives to the base recipe.
add olives	121	110	77%	39%
If you use fresh tomatoes or a no-salt added tomato product.
fresh tomatoes	62	107	87%	40%
If you double the sauce to the base recipe.
double dressing	138	137	72%	24%
If you add a cup of plain yogurt to obtain creamy style to the base recipe.
creamy option	88	121	82%	33%
*Depends on brand, ranges observed are 300 to 800 mg All options are baseline to the main recipe. If you want to mix options, you will need to calculate the differences and add the results to meet your preferred option. If you want salt added, suggest you use the low sodium seasoned salt. Use of regular salt defeats much of the purpose behind the effort.

A common request is to have olives added. Olives are low Calorie, but very high sodium. Others want a more creamy product and double, or more, the sauce portions. If you do this, it is an additional 70 mg sodium and a about 25 Calories for each added sauce portion. You can also add a cup of plain yogurt instead of adding additional sauce. This will make a very creamy macaroni salad.

When I bring the creamy macaroni salad to a party it goes fast and no one seems to notice it is low sodium. Remember that people will tend to avoid things they are told are "different." I prefer the not too creamy version, but find some will avoid it because it looks and tastes different.


If you have a no-salt added diced tomato or use fresh tomatoes, you will reduce the salt content in the salad.

Final issues

Final product

The salad tends to improve in flavor as time progresses and the spices mix into other ingredients. If you do not leave it out at room temperature, it will store for a week or more.


The store purchased option salt and other preservatives tends to cause its product to remain unspoiled longer, so I assume this version, if it is not eaten, will not last as long.


A common question about macaroni and potato salad is "why are they so high in salt." Simply put, they salt it. They salt the water that is used to cook the main ingredient. Then they salt the sauce mixture. The often add over 3,000 mg in just pure salt when they make it.

---

Sam Martin
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111015 - Low sodium potato salad

I find it is very hard to find prepackaged food products with low sodium. It is in almost everything. Manufacturer's like salt because it preserves the product, and they think everyone likes the taste better.

Reduced sodium potato salad

My local grocery store deli potato salad is a whopping 460 mg sodium per half cup. Thus, I came up the the following recipe for potato salad that I find very satisfying. It also lets me bring and eat potato salad at the neighborhood cookout. No one seems to have noticed that my salad is much different from what I brought before, so I think it is a workable recipe for anyone on a low sodium diet, or just interested in better health.

Ingredients for the low salt potato salad

mg	Calories	qty	unit	ingredient	pct vol
500	240	4	tbsp	salad dressing (FF)	7%
0	0	1	tbsp	vinegar	2%
0	120	2	tbsp	sugar	3%
0	60	0.5	tbsp	olive oil	2%
0	5	0.5	cup	celery	13%
0	200	2	cup	potatoes- diced	52%
0	3	0.5	cup	onions- diced	13%
130	210	3	each	eggs- boiled, diced	10%
Label compare ingredients: potato, onion, celery, egg, salad dressing, olive oil, vinegar With a serving size of 1/2 cup, this makes nearly 8 servings

Prepare potatoes and eggs

Using two sauce pans. Boil potatoes and eggs for about 15-30 minutes (use longer cooking times for high elevation location). You can tell if potatoes are done to your liking by mashing one with a fork while cooking.

Drain potatoes and place in freezer or refrigerator. Remove eggs from heat, remove hot water, and cover with cool tap water.

Prepare sauce and other ingredients

In a small bowl, mix salad dressing, vinegar, sugar, and olive oil. Mix thoroughly until sugar grains are no longer noticeably present and mixture is consistent. Place in refrigerator while you prepare final ingredients. I prefer fat free salad dressing to mayonnaise because of its taste, and its Calorie and fat reduction characteristics. If you prefer mayonnaise, you can use it instead.

Dice onion and celery to consistency you prefer. If you do not like one or more of these, you can omit them. They will not change calorie or sodium content appreciably.

Peel eggs and clean them under running water. Finely chop eggs. I often place chopped eggs in bowl of sauce mixture after completion of this step. It avoids creating another used bowl.

Mix components, chill, and serve

In a very large bowl or cooking utensil, place diced potatoes in bowl. Add sauce mixture and eggs. Place onion and celery over the other ingredients. Stir until potatoes, sauce, and other ingredients are thoroughly mixed. You can then place in smaller bowl for storing and transporting. It is best to chill it in refrigerator for one hour before serving. If the potatoes are too warm, the mixture will not be very consistent.


Store in refrigerator. It stores well. Salad dressing and eggs are highly susceptible to spoiling at room temperature, so keep any unused portion refrigerated for safety.

Sodium content comparison

This recipe makes nearly eight half cup servings of potato salad. If you examine a prepackaged (store) product, you will find that most of them have a very high sodium content.

Comparisons and options table
1/2 cup	mg	Calories	mg reduced	Kcal reduced
Store potato salad*	460	150	0	0
this recipe	82	108	82%	28%
If you chop and five olives to the base recipe.
add olives	125	110	72%	27%
If you do not add eggs to the base recipe.
no eggs	65	81	86%	46%
If you double the sauce to the base recipe.
double dressing	146	139	68%	7%
If you add eight chopped dill hamburger slices to the base recipe.
add dill pickles	129	108	72%	28%
If you add a cup of plain yogurt to obtain creamy style to the base recipe.
creamy option	95	122	80%	19%
*Depends on brand, ranges observed are 300 to 800 mg All options are baseline to the main recipe. If you want to mix options, you will need to calculate the differences and add the results to meet your preferred option. If you want salt added, suggest you use the low sodium seasoned salt. Use of regular salt defeats much of the effort.

A common request is to have olives added. Olives are low Calorie, but very high sodium. Others want a more creamy product and double, or more, the sauce portions. If you do this, it is an additional 70 mg sodium and a about 25 Calories for each added sauce portion. You can also add a cup of plain yogurt instead of adding additional sauce. This will make a very creamy potato salad.

When I bring the creamy potato salad to a party it goes fast and no one seems to notice it is low sodium. Remember that people will tend to avoid things they are told are "different." I prefer the not too creamy version, but find some will avoid it because it looks different.

Dill pickles are another requested addition. Dill pickles are almost no calories but are very high sodium (370 mg for 8 dill slices).

Final issues

The salad tends to improve in flavor as time progresses and the spices mix into other ingredients. If you do not leave it out at room temperature, it will store for a very long time.


The store purchased option salt and other preservatives tends to cause its product to remain unspoiled longer, so I assume this version, if it is not eaten, will not last as long. I have never had that happen, but I don't let it sit as long as a store brand and do not normally use the creamy version.


A common question about potato and macaroni salad is "why are they so high in salt." Simply put, they salt it. They salt the water that is used to cook the main ingredient. Then they salt the sauce mixture. The often add over 3,000 mg in just pure salt when they make it.

---

Sam Martin
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111015 - Low sodium salsa - lower cost too

If your doctor says limit the salt, or you just think a low sodium diet is a good idea, you might try this low sodium salsa that I make. The doctors, nurses, several nutritionists, two hospital, and a lot of "about your condition" pamphlets given out at the health centers all said that salsa was "off the menu" due to its high sodium content. It does not need to be. Here is how to get salsa back on your menu.

Reduced sodium salsa (zero sodium for some)

I originally developed this recipe for salsa due to a local store raising the price of my favorite picante sauce to $15 per gallon. I consider salsa to be a required meal addition for many dishes, and that new price was rise a of $3, all done at once. That was years ago. This recipe version costs about $5 at today's store prices, contains about the same ingredients, and is low sodium too.


If you can obtain no-salt added tomato products, this salsa recipe should be nearly a zero sodium salsa. Since my local store stopped stocking the no-salt added tomato products, the ingredients of this recipe show the available tomato products. It is still a very low sodium salsa.

Ingredients for the low sodium sodium salsa

mg	Calories	qty	unit	ingredient	pct vol
1,320	150	3	cup	diced tomatoes- w/ juice	34%
3,120	180	3	cup	tomato puree/sauce	34%
0	40	2	cup	onion- diced	23%
0	20	0.5	cup	jalapenos- finely diced	6%
0	0	1	tbsp	cilantro	1%
0	0	2	tbsp	garlic powder	1%
0	0	1	tbsp	parsley flakes	1%
0	0	1	tbsp	sweet basil	1%
Label compare ingredients: tomato, onion, jalapeno, cilantro, garlic, parsley, basil With a serving size of 2 tbsp, this make 70 servings

Notes about sodium, quantities and types used

The sodium content in this recipe can vary widely depending on which tomato product manufacturer can you buy. From one store, the salt content in the store brand tomatoes is half what is shown here. The above is wally gv, and they are the highest sodium stockers I know, but its cheap. I have complained but they ignore the complaints. If you use another store product, the sodium in your salsa will be lower by as much as 25%.


The quantities used for the tomato products are specifically selected so you can use the large can of store purchased products. This avoids having excess food needing to be stored in the refrigerator. I prefer puree tomatoes as this makes a thicker salsa, but this is preference only. Greek sweet basil is a little stronger, and a common option used. For most people, cilantro makes a salsa great, but some insist it be made without it.

Mixing the ingredients

Ingredient setup

In a very large bowl or cooking utensil, place tomato puree and diced tomatoes in bowl. Do not drain the diced tomatoes. Mix lightly to generate uniform consistency.
Add onion, jalapenos, and spices listed. Mix well. Using a large jar for the finished product, pour mixture, or use a soup spoon, to transfer salsa into a large jar. You can also use a large funnel as well, if you have one.


For a suitable jar, I cleaned a previously purchased store product's large, wide mouthed jar. I keep two of them, with one cleaned and stored for the next fresh salsa mix to be made. The large sealable jar avoids refrigerator space issues, and allows the salsa to be sealed, when not being used or it is being stored. It also minimizes transfer of odors between refrigerated items.


Store in refrigerator. It stores well. I have never had a problem even when the salsa is not completely used in a two month or longer period. Always store a new batch in a cleaned jar. Do not just refill the existing jar or you may have spoilage before completely using the old and new mixture up.

Sodium content comparison

If you pick up a store salsa product, you will see the serving size is expected to be two (2) tablespoons per use. Few people ever use just two tablespoons per serving, but that is what it is, so that is what the comparisons are based upon. This is probably one reason doctors and hospitals say to put it "off your list." People often use at least 4-6 tablespoons on dishes.

Comparisons and options table
2 tbsp	mg	Calories	mg reduced	Kcal reduced
Store Salsa*	220	10	0	0
this recipe	63	6	72%	45%
better tomato product	53	0	75%	45%
If you chop and use fresh tomatoes, they have a near zero sodium content.
fresh tomatoes	41	6	81%	45%
If you can find them in your store, the no-salt added tomato product will reduce the sodium content to nearly zero.
no-salt added tomato products	0	0	100%	0%
*Depends on brand, ranges observed are 160 to 350

The taste is better than most store products. It is comparable in flavor and consistency to the higher cost refrigerated salsa you can buy.

When I bring chips and salsa to a party it goes fast and no one seems to notice it is low sodium. Remember that people will tend to avoid things they are told are "different." If you tell them that it is low sodium, they will avoid it. Before I discovered this I used to bring two versions, store and the recipe. I told them which was which, and nobody would touch the low sodium version. At one party I started eating the one I thought was the low sodium version and noticed it tasted much salter. I checked and realized that I had accidentally mixed up the labels. Everyone was eating the version they thought was the "normal" one. From then on I just brought one option and kept quiet about what was in it. Since it is a heart healthy salsa, I am helping them be healthier.

Final issues

The salsa tends to improve in flavor as time progresses and the spices mix into other ingredients. If you do not leave it out at room temperature, it will store for a very long time. If you wish to leave out a salsa for a long time, pour some in a bowl and serve that way. Throw away any salsa not consumed in bowls left at room temperature for very long. If you do not, you will spoil the stored product.

Now you can enjoy life and have your salsa too. (Forgive me please, I could not resist.)

---

Sam Martin
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111013- The low sodium seasoned salt

If your doctor says limit the salt, or you just think a low sodium diet is a good idea, you might try this seasoned salt that I make.

Restricted sodium diet salt

In a hospital, if you are were put on a restricted sodium diet, they offered you Mrs Dash(tm) or a similar product. I know a lot of people that like it, and use it. I know a lot more people that tell me they only use it when they are in the hospital. At home, they get tempted back to the salt shaker. Plus, the no-salt alternatives are usually costs far more than a salt based product.

In some stores, you can buy no-salt added products. I have found that by buying "no salt added" groceries, the sodium content in the foods went down dramatically. You can then add a modest amount of salt, and still be ahead of the salted version. So you figure that if you purchase no-salt added, and just salt a little, it won't be too bad.

The problem is that it is easy to overdo it. A shake is more than you think. Since I love seasoned salt, it is as much as 30% less sodium than table salt, and it had the sizzle, I started using seasoned salt more and more. But it was still too much sodium and too easy to overdo it.

I looked at the seasoned salt products and found that the sodium content varied from 300 mg to 490 mg per serving. Since they all seemed close to the same level of taste, I decided that seasoned salt could be further sodium reduced beyond the packaged option, so I searched the Internet for solutions and received a list of possible spices. However, I never found a salt recipe that I thought worked. Thus I made up my own. Here is the one I came up with, and how to make it.

Ingredients for the low sodium seasoned salt

mg	qty	unit	ingredient	pct vol
6,960	3	tsp	sea salt	9%
0	1	tbsp	paprika	12%
0	1	tbsp	garlic powder	12%
0	2	tsp	onion powder	6%
0	1	tsp	thyme	12%
0	1	tbsp	ginger	12%
0	1	tbsp	sweet basil	12%
0	2	tbsp	sugar	24%
Label compare ingredients: sugar, basil, ginger, garlic powder, salt, onion

Mixing the ingredients

In a small bowl, using a teaspoon and table spoon, put the ingredients into the bowl from your spice containers. Use one of the spoons to crush or remove any lumps, and stir the mixture.

Once mixed, using a food funnel, pour the mixture into an old seasoned salt shaker. Close the shaker container, roll the container lightly to further mix, and you are ready for use. I like to use a paper bowl as the mixing bowl so I can fold it and better funnel the mixture into the shaker. I suggest you mark the shaker so that you will not get confused about what is in the container.

Mixing the ingredients

In a small bowl, using a teaspoon and table spoon, put the ingredients into the bowl from your spice containers. Use one of the spoons to crush or remove any lumps, and stir the mixture.
Once mixed, using a food funnel, pour the mixture into an old seasoned salt shaker. Close the shaker container, roll the container lightly to further mix, and you are ready for use. I like to use a paper bowl as the mixing bowl so I can fold it and better funnel the mixture into the shaker. I suggest you mark the shaker so that you will not get confused about what is in the container.

Sodium content comparison

I find this replacement as satisfying as the store purchased seasoned salt, and the ingredients are things that I know, as compared to one store brand I looked at, which had almost nothing I recognized, or could pronounce. I have also found that I now think package brands taste too salty.

The nice thing here is that if you get carried away, while you are "being bad," the effect is not as big a problem than getting carried away with the manufactured versions. Plus, if you insist on having a little salt, this alternative will usually satisfy the desire enough that you can keep your daily sodium intake in check.

Comparisions and options table
1/4 tsp	mg	Calories	mg reduced	Kcal reduced
table salt	590	0	0	0
sea salt	580	0	2%	0
"store" seasoned	400*	0	32%	0%
this recipe	53	0	91%	0%
I have tried the recipe with only 2 tsp sea salt and like it enough to continue doing it for most cases.
reduced opt	36	0	88%	0%
If the base recipe is not salty enough for you, you can go the other direction, and use 4 tsp sea salt.
increased opt	73	0	94%	0%
*Depends on brand, ranges observed are 350 to 490

If you pick up a salt container product, you will see the serving is measured by the 1/4 tsp (quarter teaspoon). A purchased seasoned salt sometimes has ingredients that are difficult to discern. In one product, I could not even pronounce most of the ingredients.

How to get a shaker bottle

When I first started making this recipe, I had several partially used packaged store brand seasoned salts in various locations. I poured the partly filled bottles of products into a few containers. This released a shaker container for the product I was making. I then used the seasoned salt as the salt ingredient in the recipe. This way I used up the packaged products, and as I did, obtained shakers for other locations to use.

Disclaimer

Sodium and Calorie values are computed using a spreadsheet and the information provided by the ingredient manufacturer, USDA website, or other trusted source. While I endeavor to avoid errors, they may occur and we are not responsible for errors and omissions.

---

Sam Martin
Website: http://www.purepotential.com
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111013- The heart, diabetic, kidney, and similar dilemma diet

The heart, diabetic, kidney, and similar dilemma diet
When you find you have a health problem, it usually means you need to change your intake of sodium, fat, sugar, or other component. Most people find the new restricted diet hard to attain.

The sodium dilemma

When I was put on a restricted sodium diet I found two issues were in my way:

1. It is hard to find things with low sodium, and
2. I like the taste of salt.

The problem with following a low sodium diet is that almost everything is preserved with salt. It is almost sad, because since it is cooked into the product, you can hardly taste it. The sizzle of salt is gone, but the sodium is present. That means the health hazard is present, and you are not even getting the pleasure of tasting the salt. If you buy a manufactured foods as your main diet, you can pretty much forget staying on a diet of no more than 2,000 mg sodium per day. Even the low sodium packaged foods usually have too much salt in them. They may have gone from 800 mg to 500, but that is not much help. Plus, many people end up with two servings not one, so that 500 mg is really 1,000 mg.

The no-salt added dilemma

I have found that by purchasing "no salt added" groceries, the sodium content in the the foods available in the home went down dramatically. You can then add a modest amount of salt, and still be ahead of the salted version. The problem is that it is easy to overdo it. A shake of salt is often more sodium than you think.

Another problem is that more and more stores are not stocking a no-salt added product, or are limiting them to poor size selections and making them more costly. It was not this way in 2009. I spoke to a store manager about it and they said that self space is limited and the sales of no-salt added were too small. 

The problem is that they are marketing "no-salt added" as a negative. People tend not to like a product that is different from what they think is the normal product. The store and manufacturers need to switch thinking. If they took off the big "no-salt added" notice on the label and stocked it on the top self, and put a "salt added" on the salt added product and placed it on the bottom self, almost no one would buy salt added products. We would have a healthier population, and almost no one would even notice the change. It is not normal or needed to add all the salt that manufacturers add. They do it because that is the way they did it when refrigeration was not an option and salt was the main preservative. That is not needed now. Pasteurization and refrigeration removes the previous need for adding salt to preserve products. But no one is changing how they make the products. They still use 1800's processes. It actually costs them more and reduces their profits.

The home cooked meal dilemma

When you have a health issue, it can be difficult to home cook meals. You may not feel well that day and just not be able to do it, it may take too much time right now, or it requires ingredients that you do not have on hand.

The solution is to make things in bulk when they feel well, and freeze the results in meal sized portions for later use. If they have someone else cooking, they can do this as well which allows a person to have a fast healthy meal instead of a unhealthy but fast manufacturer packaged product.

Most recipe websites do not help

If you try to collect some recipes for a particular diet restrictions, you will find that most sites are not that helpful. There are many reasons for this. Marketing, sales, ad revenue, cost of programming, how they obtain the recipes, and other features means that the website usually misleads you into a recipe that is not what you are looking for, does not have enough data to help you, concentrates on a new taste sensation, and adds features that make it attractive to appearance and do not add to dietary needs.

1. Misleading. They show a low sodium alternative to the side or below are links to other similar recipes. These other recipes are often not low sodium at all. Their programming is tuned to salads, so it shows you other salads, with lots of salt. You can see this in that they often include far more salt in the ingredients, than 2,000 mg. Even after taking into account serving size, they are going to be high salt.
2. Not enough data. They say it is low sodium, but where is the data. Is it low sodium where it is 500 mg instead of 800 mg? How are you supposed to determine if you are breaking your sodium intake limits if you don't know any data?
3. Ingredients are too specialized. I am often looking at one of these and saying, "You have to be kidding me. How many people have fresh rosemary, cream, Greek style parsley, and a fresh parsley sprig to put on top? Do you know what it costs to buy that?"
4. Time to make is too long. They say it can be made "in only 8 minutes." In your dreams, perhaps. Try peeling potatoes and cutting them up when you have movement problems. You could be looking at 10 minutes or more for that step alone.
5. Complex ingredients and processing. Home cooking is not comprised of people preparing foods for the local five star restaurant reviewer. The reason people eat prepared foods in the home is that it can take a long time to prepare a meal before they can eat it. Recipes that are fancy and very attractive are lost on a person who is needs a decent meal that is easy to prepare. If it is too complex and takes too much processing, the prepackage stuff gets shoved in the microwave and the dietary restrictions suffer.

I need recipes and hints that help avoid packaged food

Prepared package foods, in addition to having content problems with restricted diet, are often far more expensive than a home prepared option. 

The ones that are not as costly, tend to encourage violating the dietary limits. One of my favorite low cost frozen entree options is usually on sale for only a dollar per meal. Unfortunately, their sodium content ranges from a low of 500 mg to 1,200 mg. Since you go from frozen to cooked in a microwave in three to five minutes, they would otherwise be perfect. They are not huge servings, but usually their Calorie count is not that huge either and the portion is often enough.

The ones that are "heart healthy" tend to cost five to ten times as much as the low cost easy to microwave frozen dinner.

The solution

The purpose here in posts to this blog on this subject is not to rant. The purpose is to find a solution and share it. In value improvement processes, we train people that if a problem is present, redesign it so that the problem cannot occur in the first place. The hints, suggestions, recipes, and other health related articles you will find on this blog are the results of assessments to generate a value improved process or condition for the problems mentions.

Please share the solutions with others

If you have a modification or thought related to a specific post, please comment so others can benefit from it. If you have a recipe or hint you would like added to a specific section, feel free to contact me and we may include it. Of course, letting others know about the resources in this blog will help others too.

One of my favorite quotes I saw in October 2011 is, "Learn for the mistakes of others because you will never live long enough to make them all yourself." -Anonymous

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Sam Martin
Website: http://www.purepotential.com
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