Pineapple treat

This is a fast treat that is ready to eat in minutes, is low Calorie and sodium, fast and easy to make, and is really tasty too.

mg	Calories	qty	unit	ingredient	pct vol
60	240	1/2	tub (8 oz)	whipped topping - fat free	70%
0	140	1/2	can (8 oz)	crushed pineapple - in own juice - drained	30%
Label compare ingredients: whipped topping, crushed pineapple Makes about 4 servings. This recipe makes about 16 oz of treat, that, when broken into four parts, means each 4 oz treat is 95 Calories, 20 mg sodium. Compares to fat free cottage cheese used in place of whipped topping, which is 160 Calories, and 300 mg sodium, according to the store label (cottage cheese is also about 3.5 times more expensive).

When you have 1/2 tub FF whipped topping, or a full one and one empty container, the topping container in this recipe can serve as mixing and storage for the mixture. Drain the can of shredded pineapple of as much as possible, then chill fully drained pineapple before mixing (note: you can use juice as sugar replacement in other recipes).


Options to turn it into "five cup" type salad (which called that because you use one cup of each ingredient to make five cups of treat):
add unsalted chopped nuts
add small marshmallows
add toasted coconut
add drained fruit salad packed in fruit juice

I often prefer the simple two ingredient mixture because it is fast to make, low Calorie and sodium, stores well in a tub that contains the ingredients, and when dishing it out, I do not need to measure, as I just take a quarter of the completed mixture per serving residing in the tub.

Calories go up to much larger numbers if you do use these ingredients to attain a five cup type salad. However, five cup salad it is still low sodium.

Peanut bark

If you have a real desire for chocolate, but the cost, Calories, and sodium are a concern, here is a recipe that will quiet the need for the fix. While it is not really huge in Calorie reduction, it is a huge reduction in sodium, and it will help you enjoy a holiday "fix," while enjoying a really great treat. It costs about 80% less than a similar tasting candy bar as well.

The versions of bark I use comes in a package with 12 blocks with nearly 4 tbsp in each block. Each tbsp is 80 Calories, 4 mg sodium, 24 oz per package. I find them in the baking isles section in the store.

Peanut bark candy bar recipe

mg	Calories	qty	unit	ingredient	pct vol
0	100	2	tbsp	peanuts - unsalted	20%
0	320	1	block	white chocolate bark	40%
0	320	1	block	regular chocolate bark	40%
Label compare ingredients: chocolate, peanuts Makes about 4 servings. This recipe makes about 8 oz of treat, that, when broken into four parts, means each 2 oz treat is 160 Calories, 8 mg sodium. Compares to 1.5 almond chocolate bars of 240 Calories, and 150 mg sodium, according to the store label.

Place a wax paper shield and separation medium on a large plate. Spry lightly with a vegetable spray on center area. Place peanuts in single layer in center. Place 1 block white and 1 block normal on top of the peanuts. Microwave until soft, for 1-2 minutes according to wattage of microwave. Spray back of large metal spoon with vegetable spray. Using back of spoon, press bark mixture into peanuts and using back of spoon mix bark types. Spread evenly to a thickness of about 1 peanut. Chill for 10-20 minutes. Then separate from wax paper and break the treat into serving portions, place into a plastic bag and refrigerate, or serve immediately as desired.


At the price I have been obtaining the bark and peanuts at the store in November 2012, each treat costs about 20 cents as compared to similar candy bar at one dollar. That is an 80% reduction in cost. The difference in chocolate type makes for a more attractive treat, and I think, better taste.

Remember to use unsalted peanuts. You are unlikely to taste the difference and it makes a big effect in the sodium reduction.

A food bias saga

One thing I have learned about serving recipes that are good for you is that people have a bias against them. Here are a few true stories of how I learned not to share with others that what they are getting is good for them.

Memorable Incident 1  
Many years ago, around 1988 or so, I had a party at my house. At the time, I only ate low fat, low Calorie, ovo-lacto, vegetarian food. To meet the desires of my guests, I made two of everything. One item in particular was a chip dip. One was low fat; the other was "normal." I placed a paper with which was which under each dish. I did that with all the dishes that had the option.

During the party, as host, I was too busy to enjoy most of the treats, and as such, I ate little. After the party, during clean up, I noticed that no one had even touched the "good" low fat, low sodium dip. The "normal" high fat, normal sodium dip was empty. Many had spoken how they liked it. I thought that it was fine that I had the "good" dip, because I had something for me left. I sat down to enjoy it, and upon first taste, I instantly recognized that the untouched dip was actually the high fat, high sodium dip. Apparently, I had placed each dip dish on the wrong description. No one but me appeared to have noticed. Of course I was disappointed, as I had no "good" dip left I could enjoy. I only had a dip that I could not eat, as none of the other dip was left.

This incident demonstrated to me how people's biases had operated. No one had any problem with the dish when they thought it was the normal recipe. Only I, who could apparently really notice that the taste was way off, noticed.

Memorable Incident 2
In 1990, I was moving back to my home state from my previous assignment. While I found a place to live, I stayed with some family members. My "meat and potatoes" family members did not have a problem with me making something just for my dietary limits, but often, I would just stop at a local pizza shop that had a great vegetarian pizza and get a large one to go. Then I would bring it for all to enjoy, so they would have to cook less and I would not have to cook special. They loved the pizza. After weeks of this, one of the members said they liked the pizza so much that they would like to pick up one occasionally themselves. Thus, they wanted the name of the pizza place and the pizza to order. I told them. They looked horrified when I said it was the vegetarian pizza. They had me repeat it several times. From that day forward, they never would eat the vegetarian pizza I brought again, and asked for a meat option to be acquired while I bought mine.

Conclusions and recommendations 
I learned from these two incidents, and other less memorable ones, that many people had a strong bias against "good" foods, but only if they knew they were "good" food recipes. From that point on, I stopped making two dishes, and stopped sharing with guests that the recipes were low fat and low sodium. No one complained and all seem just as happy with the meals, dips, and desserts. It took a lot of work off me, as I no longer was making two options- one for them and one for me.

Now people just come and visit, eat, and tell me they like my cooking. Apparently they really do, because they usually have seconds. However, I no longer share with them, outside of posting recipes on the Internet and in magazines, that they are really eating something that is "good" for them.

Now we are both happy with the food, and I don't have to cook two dishes that "look" the same anyway.

Fruit Crisp - no sodium

More recipes for the season. Here is a zero sodium sweet. While the it is a salt removed recipe. Calories are not significantly affected. It beats the store processed in that too as, in addition to being no sodium, it does not have the added fat that many use to stabilize the mixtures.

Works with any fruit filling you would like. You can use low fat, low Calorie margarine in place of butter but all of these would add salt to the treat.
Fruit Crisp

mg	Calories	qty	unit	ingredient	pct vol
0	300	1	cup	oatmeal - long cook	12%
0	300	3/4	cup	flour - all purpose	12%
0	0	1	tsp	baking powder	0%
0	600	6	tbsp	butter - unsalted	6%
0	540	3/4	cup	brown sugar	12%
0	360	1/2	cup	white sugar	8%
0	260	4	cup	fruit (apples used)	47%
0	200	1/4	cup	chopped walnuts (alt)	4%
Label compare ingredients: fruit, sugar, oatmeal, flour, butter, walnuts, baking powder Makes about 16 servings 2x2 squares. 2360 Calories w/o walnuts, 0 mg sodium total, thus the per serving is about 150 Calories and 0 mg sodium per square serving. This compares to 200 Calories and over 150 mg sodium for square of store purchased or other similar fruit crisp products.

Mix together oatmeal, flour and brown sugar. Add nuts if desired. Cut butter to small sections. Stir mixture until uniform. 

In another bowl, mix fruit and white sugar together. 

Using vegetable shortening, grease an 8" square pan. Spread 1 tbsp of flour over the grease and move flour around so that thin layer residue remains. This will help in removing the crisp from pan later. Throw any excess flour away or use in other cooking (qty lost is small). Spread half the crumb mixture on bottom. Cover with fruit mixture. Spread remaining crumb mixture over top. Makes 16 2x2 squares = 16 servings. 147 Calories without walnuts, 160 with, and no sodium is involved.

Bake at 350 deg Fahrenheit for 45 minutes. Serve warm or cold.

Pressure Chicken Dinner

Perfect for a large but low Calorie and sodium holiday meal

End of year holidays are upon us and this can be really hard for the restricted sodium diet person. Follow this stuffed chicken recipe and you can have a huge meal, will hardly miss the reduced salt, and will still meet all your heart health diet needs. Stuff yourself with a 24 oz meal with only 780 Calories and as little as 280 mg of sodium. (Since additional biscuits are created in recipe, you can add one biscuit to each meal for added 55 Calories and 20 mg sodium per biscuit. Result is 28 oz meal, 835 Calories, 300 mg sodium. Note that this would make a 1.75 pound dinner meal portion.)

Complete Chicken Dinner cooked in 1 hour in pressure cooker
835 Calories, 300mg Sodium

November 2012 cost is about two dollars for each large serving meal, and energy cost to cook will be more than 60% less than baked alternatives. It is a perfect replacement for the turkey dinner. Plus, you can have the entire dinner on the table in a little over two hours (plan for three for contingencies and conversations during preparations).

You need to start with the right chicken

Note: If you use a pressure cooker as discussed in this recipe, you will need one with an 8 qt or larger capacity due to size of chicken and ingredients.

I have found that whole chicken varies widely in sodium content. Most chicken that you purchase are actually processed roasting chickens. Roasting chickens are processed with additives that are mixed with a salt brine, which are then injected. The result is a sodium content between 300-600 mg sodium minimum per 4 oz serving. Even cut chicken parts labeled as being for frying, is often from a processed roasting chicken. If it is purchased cooked, the usual processing will add even more salt, raising the per serving sodium content to levels ranging between 600-1800 mg per serving. (Why do they do this injection? The injection performed allows the chicken to be more moist after cooking (baking or frying), and adds water to the weight of the sale. Pressure cooking avoids the loss of water during cooking and keeps the chicken moist.)

On the other hand, a whole minimally processed fryer chicken (Sanderson Farms brand is one I use), has a sodium content of 60-80 mg per 4 oz serving. That is about five times less than a whole roasting chicken. Unfortunately, turkey has no similar low sodium option as they are all injected as discussed, but you are unlikely to miss that turkey with this recipe. (The 5 pounds of fryer chicken is actually more real chicken meat than a roasting chicken, as part of the roasting chicken weight is the injected flavor and brine process.)

This recipe makes several products and portions which can be used in other meals, if desired. I always recommend multitasking. That is, while bread is baking, you prepare other parts, and so on. That significantly reduces the total time of preparation. It is very important to use a timer as it is easy to under or over cook if you do not monitor time.

Make stuffing bread

Most breads have 300 mg sodium per serving (2 slices of bread for example). Flour has no sodium. Thus you can make your own bread, or biscuits, with absolutely no unnecessary salt added. I make seasoned biscuits using 1 cup flour, 1 tbsp baking soda, one egg and about 8 oz milk- plus seasonings. The lite seasoning I add to bread dough greatly reduces even noticing the loss of salt in bread. (Do not use self rising flour as it includes salt and you will not reduce sodium at all.)

This recipe will stuff two small chickens, or one medium to large turkey. I usually make a full portion, stuff a five pound chicken, and freeze the remaining parts I do not use for use in the next chicken stuffing, or make another giblet stuffing mix dish using chicken parts included with the fryer chicken.

Make low sodium biscuits. In baking dish, cover baking surfaces with small amount of vegetable shortening (Crisco etc). Set aside.

In large mixing bowl, place flour, shake baking powder over it., and add seasoning to taste. I like to add some pepper, garlic, and onion powder to the top of dry ingredients. Mix dry ingredients with large spoon. Create a depression in the center of dry mix to hold wet ingredients. Now add one egg and 8 oz milk to the center of mix depression. Stir with a large spoon. If too wet, add flour and mix again. If too dry, add small amount of milk and mix again. I keep kneading the dough and adding small amounts of flour until it starts to separate. Using spoon, place the dough in baking dish. Bake 30 minutes at 400 degrees or until top is brown.

Ingredients for the low sodium biscuits

mg	Calories	qty	unit	ingredient	pct vol
0	400	1	cup	flour	79%
0	0	1	tbsp	baking powder	0%
0	0	1	tbsp	baking soda	0%
70	70	2	tbsp or one egg	egg	1%
130	80	1	cup	fat free milk	20%
Label compare ingredients: flour, milk, egg, baking soda Makes about 10 servings biscuits before modification to make dressing below. 550 Calories, 200 mg sodium total, thus the per serving is 55 Calories and 20 mg sodium per small to medium biscuit. This compares to 55 Calories and over 150 mg sodium for slice of store purchased or other similar bread products.

When cooking is completed, allow biscuits to cool. While bread is cooling, cut into desired size, 2 large or 5 small onions, mince 4 oz can of mushrooms (can reduce sodium 400 mg if use fresh mushrooms), and add seasonings. I usually add minced garlic, garlic powder, pepper, parsley, sage, rosemary, ginger, and small amount of curry. Stir mixture in large mixing bowl.

Remove the crust layer only of biscuits (mainly the bottom and top layer). Place remainder into oven and brown surfaces again (5-10 minutes). You can use these remaining browned biscuits for other recipes or just enjoy it as bread.

Crumble the exterior crusts into the large mixing bowl. Add small amount of milk (just enough to mix and wet surfaces) and mix. Do not add another egg.

Place whole chicken on neck, open cavity, and stuff as much as possible of the stuffing mix into cavity as possible. About half of the available amount May be placed into a single 5 pound chicken. If desired, you can freeze the remainder for another chicken stuffing later. If fresh mushrooms are used, no sodium is added. Each 4 oz stuffing serving will be about 120 Calories and 30 mg sodium. If you used canned mushrooms, the stuffing Calories are 130 and the sodium is about 120 mg per 4 oz serving.

Pressure cook stuffed chicken and veges

Pressure cooking costs up to 60% less than cooking in an oven. For this reason, I pressure cook most meals as a large meal, then portion results for low Calorie and sodium meals later. You must use a 8 qt or larger pressure cooker for a 5 pound whole chicken.

Place scorch separator into pressure cooker so that bottom ingredients will not scorch. Place stuffed chicken into the pressure vessel and arrange such that it will be more than one or more inches below pressure top. It will settle further into pot while cooking. Add two (2) cups of pure water. I usually peel 5-6 whole medium potatoes and arrange them around chicken (110 Calories, 0 mg sodium per 4 oz medium potato). I place any desired seasonings on top of chicken (garlic, or any added others). Then I arrange one 16 oz package of frozen carrots (35 Calories, 60 mg sodium per 3 oz serving).

Close pressure cooker. Cook at high heat bringing to pressure (takes up to 90 minutes with a full pressure cooker using a 900 Watt electric burner to attain, 15 minutes natural gas). Reduce heat as needed to hold pressure for 60-80 minutes. When time is completed, allow the pressure to reduce naturally until pressure is fully removed (about 30-60 minutes). The meal should be fully cooked now and will be very tender. Pressure cookers lose very little liquid so the results will be moist and a very flavorful broth will be created.

Broth can be used to make soup or seasoned rice: The juice can be used to flavor soups such as an instant rice soup as follows. Refrigerate liquid until use. When ready for soup, take liquid and determine volume using measuring measuring cup. Then place in pan and bring to boil. Put 2/3rds of volume of instant rice into measuring cup. Place boiling chicken broth over rice and cover with plastic. Allow to stand 2 minutes. Serve as soup. If flavored rice is desire, use equal amount of rice and broth. Serve. If you do this at time of first opening of pressure cooker, you will not need to reheat the broth.

This pressure cooked chicken recipe creates about 15 cooked 4 oz chicken servings, and 5-6 each of potato and carrot servings. If broth is used, it will also create two one cup soups or flavored rice with sodium content below 100 mg per serving (as compared to store brands which will have 800 mg or more sodium per serving).

Sodium content comparison

This recipe makes a good meal for up to five people with left over servings of chicken and dressing, plus biscuits. If you examine a roasting or prepackaged (store) product, you will find that most of them have a much higher sodium content.

Comparisons and options table
4 oz cooked	mg	Calories	mg reduced	Kcal reduced
Roasting baked chicken	400 (800 store)	240	0	0
this recipe	60	240	85% (92% store)	0%
Stuffing
Store recipe*	800	160	0	0
this recipe	60	120	92%	25%
add canned mushrooms	120	130	85%	19%
Other elements
potato	10	110	NA	NA
The salt from chicken and other ingredients add some sodium to the potato
carrots	35	60	NA	NA
Frozen carrots have salt added to them in processing (10-60 mg sodium per serving)
fresh carrot option	35	0	100%	0%
*Depends on brand, ranges observed are 800 to 1300 mg per serving 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 "low salt salt" recipe. Use of regular salt defeats much of the purpose behind the effort.

Unused portions can be frozen or chilled for later use.

Final issues

If you store in refrigerator and do not leave it out at room temperature, it will store for 3-5 days. Results can be packaged in plastic bags, frozen, and microwaved as individual frozen dinners later as well.

A five pound chicken will yield 13-15 USDA meal portions of four oz chicken each. Even a big eater will get usually 6-8 meals from it. For example, six to eight meal portions consisting of 8 oz chicken, one potato, portion of carrots, dressing, and half cup of rice or soup dish (total is about a 24 oz sized dinner). This large portion per meal stats are Calories 780 (240*2, 110, 35, 55, 100 respectively) and 400-280 mg sodium (60*2, 0, 60 or 0, 120 or 60, 0 respectively). There is enough biscuits left over to add one biscuit per meal if desired to 835 Calories, 300 mg sodium and 1.75 pounds of a meal. That is a really big meal, and enough to claim your Thanksgiving meal binge complete, all without blowing the Calories and sodium for the day completely off the map. Note: The actual sodium of chicken is less due to cooking, but chicken sodium is added to veges and rice when added to them in cooking. Thus meal totals should be as shown. Variations are if fresh carrots and mushrooms are used. Compares to about 2000 mg sodium for similar holiday dinner type meal, that is much less portions and variety, and has nearly 80-87% reduction in sodium as compared to it.

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
Website: http://www.purepotential.com
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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
Website: http://www.purepotential.com
Facebook: http://www.facebook.com/PurePotentialMusings
Hubpages: http://purepotential.hubpages.com

The Website

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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.)

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