Removing Salt from Prepared Foods/Soups

[bjmchomes]

Does anyone know how to take more sodium out of the low-sodium soups that are on the market? Or does anyone know how to make low-sodium soups that do not require a lot preparation? Is it possible to remove excess salt from the prepared frozen meals that are on the market?

[Mama Mangia]

unfortunately - you cannot remove all that sodium in
foods - it would be so simple if we could -

your best bet is to begin cooking your own meals - if it's a time thing and you do not have time to cook each day - that quantity cooking on your days off would be a big help

that would be the only way to control your sodium intake

there are many salt-free seasonings out there and if you nedd I know we have recipes for some

[sarahlorrain]

Oh I wish there were a way!! The is way too much salt in prepared foods today. When preparing your own foods, though, using salt-free seasonings is a great idea! I personally love Mrs. Dash. you can't hardly tell there is no salt; they taste sooo good!

[cinnamon]

Make your meals yourself and don't use salt at all. Salt is in so many ingredients that you'll cook with that there is no need to add any salt to any food unless you're making something preserves like pickles.

[bjmchomes]

Thanks for the replies! Is there anyone that have low sodium, low/no fat, low/no sugar recipes out there? Soups? Entrees? Desserts? Maybe a website that could help? Any ideas and/or suggestions would be greatly appreciated!

[Mama Mangia]

Originally Posted by bjmchomes

Thanks for the replies! Is there anyone that have low sodium, low/no fat, low/no sugar recipes out there? Soups? Entrees? Desserts? Maybe a website that could help? Any ideas and/or suggestions would be greatly appreciated!

Wow - that's a tall order to fill and I could flood you with different recipes. Let's start out with - what kinds of foods do you like and then I can take it from there. Also - do you use Splenda or any artificial sweeteners and would you like any recipes using those? We've never had a problem with cholesterol, diabetes, etc. because of the way we've eaten for years and how we prepare our foods. And we do use salt and sugar, whole milk, whole milk cheeses, dairy products, butter, etc.



HOW TO TURN A REGULAR RECIPE INTO A LOW-FAT RECIPE


1. Flag all high-fat ingredients in the original recipe.

2. Make a list of low-fat products that can be substituted for
all of the flagged ingredients.

3. Replace whole eggs with egg substitute products. One
egg is equivalent to 1/4 cup of egg substitute.

4. In sweet baked goods, substitute applesauce or pureed
fruit for oils, butter or margarine. As a general rule, you can
use a cup of applesauce or fruit for every cup of oil or butter.

5. Use skim or 2 percent milk in place of whole milk.

6. Replace regular sour cream or mayonnaise with fat-free
or low-fat versions, or use yogurt.

7. Use ground turkey instead of ground beef, or try extra-lean
ground beef.

8. Remove the skin from poultry, either before cooking or
after cooking, depending on the method (a chicken
roasted without its skin, for example, would dry out, but
skinless chicken can be braised to no ill effect).

9. Use cooking spray to coat pans instead of butter or olive
oil. Add a little water if foods start to stick.

10. Learn where added fat is important and where it's not
so important. For example, there's seldom a difference in
onions sautéed in one tablespoon of oil or onions sautéed
in two or three tablespoons of oil.

Tips
When replacing fatty ingredients in recipes, start slowly.
Replace a portion of the products at first to determine if the
flavor and consistency remain intact. In baked goods,
especially, a small amount of fat is necessary for texture.
Non-fat muffins, for example, tend to be gummy, but muffins
with a small amount of fat (perhaps two tablespoons), have
a much better texture.

Simply reducing fatty ingredients can have a wonderful
effect, especially when combined with some zesty
seasonings. Instead of two cups of mild Cheddar in a
cheese sauce, for example, try one cup of sharp Cheddar
plus some dry or prepared mustard for kick. Or take out a
third of the cheese in your next lasagna and see what
happens.

Remember that eating too little fat is as unhealthy as eating
too much. On average, you should be getting 20 to
30 percent of your calories from fat.


Layered Low-Fat Banana Pudding


1/3 cup all-purpose flour
Dash of salt
2 1/2 cups 1% low-fat milk
1 (14-ounce) can fat-free sweetened condensed milk
2 large egg yolks
2 teaspoons vanilla extract
3 cups sliced ripe (but firm) banana, divided
45 reduced-fat vanilla wafers, divided
4 large egg whites (at room temperature)
1/4 cup granulated sugar

Preheat oven to 325 degrees F.

Combine flour and salt in a medium saucepan. Gradually add milks and yolks; stir well. Cook over medium heat 8 minutes or until thick, stirring constantly. Remove from heat; stir in vanilla extract.

Arrange 1 cup banana slices in bottom of a 2-quart baking dish. Spoon one-third of pudding mixture over banana. Arrange 15 wafers on top of pudding. Repeat layers twice, arranging the last 15 wafers around edge of dish. Push cookies into pudding.

Beat egg whites at high speed of a mixer until foamy. Gradually add sugar, 1 tablespoon at a time, beating until stiff peaks form. Spread meringue evenly over pudding, sealing to edge of dish. Bake at 325 degrees F for 25 minutes or until golden. (NOTE: Banana Pudding may be a bit soupy when you first remove it from the oven. Let it cool at least 30 minutes before serving.)


No Salt Seasoned Mix Recipe
if you like it - increase the measurements for a bigger batch

1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon thyme leaves
1/4 teaspoon cumin seeds, ground
1/8 teaspoon celery seed
1/4 teaspoon paprika
1/4 teaspoon ground black pepper
1/4 teaspoon ground cayenne pepper (for heat)
1/4 teaspoon dry mustard
1/4 teaspoon dried course ground lemon peel


Combine all of the ingredients in a blender. Store in a covered container or a sealed shaker bottle.

This recipe for No Salt Seasoned Mix serves/makes 2 tbsp


NO-SALT SEASONING MIX

1/2 tsp. garlic powder
1/4 tsp. dried thyme
1/4 tsp. onion powder
1/4 tsp. paprika
1/8 tsp. celery seed
1/2 tsp. pepper
1/4 tsp. dried lemon peel

Crush and mix all the ingredients together in a small mixing bowl.
Store in an airtight container. Yield 1/2 cup.

Sprinkle on your favorite vegetables and meats to taste prior to
cooking.


Herb Salt Substitute Recipe


1 tablespoon ground cayenne pepper
1 tablespoon garlic powder
1 tablespoon onion powder
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon dried parsley flakes
1 teaspoon dried savory
1 teaspoon ground mace
1 teaspoon freshly ground black pepper
1 teaspoon dried sage
1 teaspoon dried marjoram
1 teaspoon ground dried grated lemon peel


Combine dried herbs and spices and mix well. Place in a glass airtight container and store in a cool, dark place up to four months. Use on all types of savory foods.

This recipe for Herb Salt Substitute serves/makes .33 cup

Herb Seasoning

2 Tbsp Garlic Powder
2 Tsp Dry Basil
2 Tsp Dry Marjoram
2 Tsp Dry Thyme
2 Tsp Dry Parsley
2 Tsp Dry Savory
2 Tsp Mace
2 Tsp Onion Powder
2 Tsp Fresh Ground Black Pepper
2 Tsp Powdered Sage
1 Tsp Cayenne Pepper


Combine All Ingredients & Store In Airtight Container, In A Cool Dry Place.

Keeps Up To 6 - 8 Months.

Good Substitute For Salt.


Makes 2/3 Cup

[Mama Mangia]

HOMEMADE FAT-FREE BISQUICK

1 1/8 cup flour ; (can use 1/2 whole-wheat flour)
1 1/2 tablespoons baking powder
2 1/4 tablespoons dry milk powder
3 /2 tablespoons apple sauce

Mix ; everything together well and refrigerate.


Homemade Stuffing Mix

1 cup water
2 tablespoons butter or margarine
3 tablespoons dried celery flakes
1 tablespoon dried parsley flakes
2 teaspoons dried minced onion
2 teaspoons chicken bouillon granules
1/4 teaspoon poultry seasoning
1/4 teaspoon sage
3 1/2 cups unseasoned bread cubes ; (dried)



In a sauce pan over medium heat, bring water, butter and seasonings to a boil. Reduce heat; cover and simmer for 10 minutes. Remove from heat; add bread cubes and mix gently. Cover and let stand for 5 minutes. Toss with a fork before serving.

Serving suggestions: Add sautéed mushrooms, almonds and celery.

No dried celery, parsley or onion? Substitute about twice the amount of fresh ingredients



HOT COCOA MIX

(makes exactly the amount to fill 16 oz. Coffee
Mate jar, if Equal is used)
.
2 c. dry milk powder
1/4 c. cocoa
1 c. powdered sugar (I use 7 1/4 t. Equal .. more is
too sweet)dash salt
2/3 c. (FatFree) Coffee Mate (recipe says 1/3 c.)
2-3 T. malted milk powder, optional

1 1/2 t. espresso powder, optional

.
blend until smooth in blender or food processor
(optional, but makes it easier to dissolve quickly)
.
Measure 3-4 T. mix into a mug and stir in 6-8 oz.
boiling water. I sometimes add flavored coffee
syrups, too .. mmm .. raspberry, almond, hazelnut...




INSTANT COCOA MIX


2 cups nonfat dry milk powder
1/2 cup low-fat powdered nondairy creamer
1/2 cup unsweetened cocoa powder
10 packets equal -- or 1 tablespoon -- equal measure
3/4 teaspoon ground cinnamon

Stir all ingredients together to prepare mix. Cover and store in airtight
container. For each serving, add 3/4 cup boiling water to 1/3 cup mix and
stir to dissolve. Makes 2 2/3 cups mix, enough for eight 6-ounce servings.
Variations: Place cinnamon stick in each mug instead of using ground
cinnamon.
For mocha flavored mix, prepare as directed except decrease cocoa powder to
1/3 cup and add 1/4 cup instant coffee crystals.



Mrs. Dash Salt Free Seasoning Blend


1/4 cup crushed dried minced onion flakes
4 teaspoons crushed dried vegetable flakes
1 tablespoon garlic powder
1 tablespoon dried orange peel
2 teaspoons coarsely ground black pepper
1 teaspoon dried parsley
1/2 teaspoon dried basil
1/2 teaspoon dried marjoram
1/2 teaspoon dried oregano
1/2 teaspoon dried savory
1/2 teaspoon dried thyme
1/2 teaspoon cayenne pepper
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon dried mustard
1/4 teaspoon celery seed
1/4 teaspoon Kool-Aid unsweetened lemonade drink mix
Dash ; crushed dried rosemary

Combine all of the ingredients in a small bowl and stir well. As you stir, crush the leafy spices for a finer blend. Store the spice blend in a covered container or a sealed shaker bottle.
Makes about 2/3 cup.

Salad Seasoning Mix

This is great for sprinkling on a tossed green lettuce salad. It can also be a topping for baked potato or use as a garnish on potato or egg salad.

-
2 cups Parmesan cheese
2 teaspoons salt
1/2 cup sesame seeds
1/2 teaspoon garlic salt
1 tablespoon instant minced onion
2 tablespoons parsley flakes
1/2 teaspoon dried dill seed
2 tablespoons poppy seeds
3 tablespoons celery seeds
2 teaspoons paprika
1/2 teaspoon pepper

Combine all ingredients in a small bowl. Mix until evenly distributed. Store in a 1-quart airtight container and label. Keep in a cool dry place on kitchen shelf. Use within 3 or 4 months.
Makes 3 cups.
Make sour cream dip by using 2 tablespoons of mix and 1 cup sour cream.


Salt-Free Chili Powder


(Yield: 1/4 cup)

2 tablespoons paprika
2 teaspoons oregano
1-1/4 teaspoons ground cumin
1-1/4 teaspoons garlic powder
3/4 teaspoon cayenne pepper
3/4 teaspoon onion powder


Combine all ingredients; mix thoroughly. Store in an airtight container.
















Table Salt Substitute Recipe


1 tablespoon onion powder
1 1/2 teaspoon dry mustard
1 1/2 teaspoon basil
1/2 teaspoon celery seed, crushed
1/2 teaspoon paprika
1/2 teaspoon chili powder

Directions:

Combine all ingredients. Store in an airtight jar in a cool dry place.

This recipe for Table Salt Substitute serves/makes .25 cup