Tag Archives: Mrs. Dash

Saturday Afternoon Veggie Roast

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Saturday Afternoon Veggie Roast

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On a lovely Saturday afternoon, with the breeze blowing through the open windows and the sound of cows in the back ground, it is a great time to toss and roast a variety of fresh veggies to snack on!

I have found this to be the easiest salt free healthy snack to give me the sensory crunch that is can snack on all day without guilt. I do a whole tray full and then put in a Tupperware container and just leave on the counter to snack on all day as I do stuff around the house.

What can be easier than this:

Preheat oven to 425 degrees

Cut fresh veggies to medium chunks. You can use anything you like. Today I did baby carrots, broccoli, cauliflower, and brussels sprouts!

Toss the veggies in 1tbsp of oil, I prefer coconut oil but you can use any oil you like! I have used peanut oil also for a fun taste.

Once the veggies are coated lightly in oil, I like to sprinkle with salt free seasoning. Today I used Mrs. Dash Caribbean blend. There are so many good salt free blends that it is almost limitless possibilities of flavor.

Spread the coated seasoned veggies on a cookie sheet in a single layer.

Place in oven and roast until desired doneness. I like a little crisp on mine, so I leave them in for about 30-40 min, until the smaller pieces start to blacken on the edges.

Take them out and let cool until you can eat them. I like them just by themselves, but you can use any dip also if you like! Walden farms make a couple good calorie free, carb free, gluten free dips, but they do contain sodium so best to use just a little bit of them if your diet is very sodium restrictive like mine.

HAPPY SATURDAY AND ENJOY!!

Spice Blends for Any Dish

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I feel a great need to introduce you to the Fortner’s Spice Blends! These 5 different blends have become a regular in many of the dishes being made in our kitchen. Thanks to my Fortner’s blends and the many varieties of Mrs. Dash, you don’t have to be a master of making your own seasoning blends for your dishes. many people are kitchen novices and aren’t highly knowledgeable of spice flavors and combinations of flavor profiles. No mater if you are baking fish, Barbecuing steak, making meatloaf, or just want to spice up some vegetables, there is a mix right for the job. I get the whole collection at the Healthy Heart Market . You can buy them individually or in a pack with all the options together for one price. They cost $3.95-$4.15 each, which you find to be the same as most jars of spices in the market. You can get all 5 in a pack for $18.45 or a 4 pack of the blends (excluding #1) for $14.80.

FORTNER’S #1

All Natural, No Additives & just 10 mg salt per serving

 Nutrition Facts:
Serving size 1/4 TSP (0.5 g)
Servings per container Approx. 86
Amount per serving:
Calories 0
Total Fat 0g
Sodium 10 mg
Total Carbohydrate 0g
Protein 0g
Ingredients: Contains a top quality blend of dehydrated vegetables, celery, yeast extract, spinach, parsley, onion, garlic, herbs, spices and silicon dioxide (to prevent caking).

FORTNERS #37

This salt-free blend is a perfect complement to poultry, pork, and vegetable dishes, skillet frying, and stir-frying.
This salt-free blend is a perfect complement to poultry, pork, and vegetable dishes, skillet frying, and stir-frying.
Fortners Seasonings are formulated by Fortner’s Products from Lake Mills, WI.
All Natural, Salt Free, No Additives.
Serving size 1/4 TSP (0.5 g)
Servings per container Approx. 70
Amount per serving:
Calories 0
Total Fat 0g
Sodium 0 mg
Total Carbohydrate 0g
Protein 0g
Ingredients: A special blend of garlic, paprika, bayleaf, onion, oregano, celery, thyme, sage, allspice, basil, rosemary, marjoram and pepper.

Fortner’s #55

Blend #55 is great with steak, beef, chicken and pork. Great for bar-b-que, broiling, baking, and microwaving.

All Natural, Salt Free, No Additives
Nutrition Facts:
Serving size 1/4 TSP (0.5 g)
Servings per container Approx. 86
Amount per serving:
Calories 0
Total Fat 0g
Sodium 0 mg
Total Carbohydrate 0g
Protein 0g

Ingredients: A special blend of garlic, celery, basil, ginger, paprika, bay leaf, lemon, parsley, coriander, sage, allspice and pepper.

FORTNERS #75

Perfect for Hamburger, Meatloaf, Casserole Dishes, Ground Meat, and Stews.

All Natural, Salt Free, No Additives.
Serving size 1/4 TSP (0.5 g)
Servings per container Approx. 70
Amount per serving:
Calories 0
Total Fat 0g
Sodium 0 mg
Total Carbohydrate 0g
Protein 0g
Ingredients: A special blend of celery, garlic, oregano, allspice, paprika, bayleaf, parsley, rosemary, thyme, sage and pepper

 

FORTNER’S #89

Great for fish, salad, seafood, egg dishes and sauces.

All Natural, Salt Free, No Additives.
Nutrition Facts:
Serving size 1/4 TSP (0.5 g)
Servings per container Approx. 56
Amount per serving:
Calories 0
Total Fat 0g
Sodium 0 mg
Total Carbohydrate 0g
Protein 0g
Ingredients: A special blend of dill, lemon, paprika, rosemary, allspice, basil, fennel, bayleaf, garlic and pepper.

 

 

Swiss Tomato Tilapia and Maple Carrots

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It has definitely been the busiest week I have had in a long time! Between school work, workouts, grocery shopping, and housework I have been nonstop on the go! I have managed to get out and walk a mile everyday this week, except yesterday. Yesterday we had to go to town to do some shopping and by the time we were done it was way too hot to walk.

This dish is a blend of light spring fish flavor and sweet glazed carrots and sweet potatoes. The sweet potatoes are kind of a heavier fall type meal, but they just sounded so good, I made them anyway. It was, like so many meals, just a process of starting with a taste for carrots and then next thing you know I decided I needed to sweeten them. So the addition of sweet potato, maple syrup, honey and cumin to the saute and this was the result. They turned out so yummy I wish I had made a larger skillet!!

For the Tilapia, I seasoned it with Mrs. Dash Tomato Basil and Garlic Blend, splashed it with a touch of malt vinegar and topped each filet with halves of grape tomatoes. Place the Tilapia fillets in a  pre-heated 375 degree oven and bake for 15 -20 min depending on the size of the fillets. Top the fillets with swiss cheese and continue to cook for 3-5 min to melt cheese.

Ginger Stir Fry Veggies and Seasoned Cod Filet

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Tonight was a night for veggies and some Cod. After 2 nights of beef and bean stew I was in a fish mood. I really enjoy the sauces I got from Healthy HeartMarket.

 Tonight I decided to showcase the Ginger stir fry for you! 

No salt, no fat, no refined sugar, no cholesterol, gluten free, and wheat free.  This stuff is good for you,  tastes great and is fun to cook with!!
 
Nutrition Facts:
Serving size: 1 tbsp

servings per container: 20
calories: 15
total fat: 0
cholesterol: 0
sodium: 0
potassium: 25mg
total carbohydrate: 4g
protein: 0

 

What better way to love some ginger stir fry sauce, then to do a veggie stir fry. I combined some of my favorites, green beans, summer squash, onion, garlic, baby bella mushrooms and sugar snap peas. All of the vegetables are fresh and not canned or processed.

Ingredients

3oz Cod Filet

1/2 cup Green beans

1/2 cup Summer squash slices

1/4 cup Sugar snap peas

1/4 cup Baby bella mushrooms

1/4 cup White onion sliced

3 clove Garlic

3 tbsp Mr.Spice No Sodium Ginger stir fry

1 tsp Cumin

1/2 tbsp Onion Garlic Mrs. Dash

Butter cooking spray

 

Directions

Heat skillet on medium heat and spray with butter flavor cooking spray. Add chopped cloves of garlic and slices of onion to skillet and cook till the onion starts to become translucent. Add the remainder of the vegetables and begin to cook for about 3 min to start softening process. 

Add Ginger stir fry sauce and cumin and continue to saute covered for about 5 min. 

Season Cod filet with Onion Herb Mrs. Dash and and place on top of vegetables and sauce in skillet. Cover the skillet and continue to cook for about 5 more min to steam the cod.

When the cod is almost done cooking remove lid and let the sauce boil and reduce down for another couple minutes. Serve hot with cod on the top of the vegetables and definitely ENJOY!

My hubby had a fast food hamburger for dinner tonight, so I cooked for myself. If you are cooking for more than one person, of course you can easily just double or triple the ingredients accordingly. More vegetables and more fish portions will take longer to cook, so adjust and keep an eye on your dish to get to desired temperature and consistency. 

Nutrition = calories- 279, sodium – 101mg,  fat- 1g, carbs – 38g, sug – 11g

 

Mushroom Swiss Chicken Breast

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Had an amazing trip to the French Quarter Festival in New Orleans this weekend. So nice to be feeling well enough to get out and do something like that! I have great pics and stories to come soon, but for now you can have fun and fill your tummies with this lovely dinner I created thanks to Low Sodium Living

Ingredients

4 Chicken Breast (Skin Removed) 2 TBS. Extra Virgin Olive Oil 1 tsp. or a packet Herb Ox No Sodium Chicken Broth 1/2 cup white cooking wine (or to lower the sodium even more you can use a regular Chardonnay)  1/2 tsp. chopped garlic (Roasted is better!) 2 can no salt added mushrooms or fresh (I use Baby Bella slices) 1/2 tsp. Mrs. Dash( Onion and herb is my favorite on this but southwest Chipotle adds a nice spice too) 2 tsp. Corn Starch 2 TBS. Cold Water 1 cup Baby Spinach 4 Slices Aged Swiss Cheese 1/4 cup water

Directions

Remove any skin that may be on chicken breasts. You can use boneless if you desire. In a large fry pan, heat olive oil with the chopped garlic and lightly sear chicken breasts on both sides. After chicken breasts have lightly seared, add in your wine and the Herb Ox chicken bullion. Cover and let simmer about 10 minutes and add the water. Uncover, then allowing chicken to simmer about another 10-15 minutes, you may add in your mushrooms and stir so that the mushrooms are in the sauce. Remove chicken pieces and place in a roasting pan in a 350 degree oven. Let your mushroom sauce continue at a high simmer. Add in the 1/2 tsp. Mrs. Dash to the sauce. In about 2 TBS. of cold water stir in the corn starch mixing till you have a milky substance. Slowly mix the corn starch mixture in with the mushroom sauce constantly stirring until a gravy forms. If your gravy is too thin you may use additional corn stach mixture, if it is too thick add more water. Remove chicken roasting pan from oven and pour mushroom gravy mixture over the chicken pieces. Lay the one cup of baby spinach pieces across the top of chicken and return to oven. About 5 minutes before chicken is done lay the swiss cheese pieces over the chicken and spinach. Serve when cheese has melted. The total cooking time for the chicken should near one hour or until you are sure it is fully cooked.

Hickory Chipotle New York

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Sometimes all you you crave is a good old steak!! This was one of those times. Now just like any other dish from this kitchen, my steak is never “just” a steak. Tonight was no different. 

I have a great new obsession with Hickory Liquid Smoke. Some people don’t like Liquid Smoke at all, but I on the other hand would use it on every red meat I cook! even more so now that I am living salt fee. Liquid Smoke adds such a great amount of flavor to your meat, without adding any sodium or calories. 

For this New York Steak we started with a marinade mix of Hickory Liquid Smoke,  Southwest Chipotle Mrs. Dash, Worcestershire, Creamy Horseradish and Louisiana Crystal Hot Sauce. This mix gives a little hickory sweetness with added spice from the Chipotle and horseradish.  

I like to use my indoor stove top grill to grill steaks, gives it a nice grill taste without the need to fire up the outdoor grill. I got my Smokeless indoor grill off amazon.com for $10 and have got great use out of it. 

Grilling red meat always depends on your own preference. I personally like my steak rare to slightly medium rare sometimes. I like the flavor that comes from the moisture in a good rare steak. Just enough heat to warm it through. For my taste I grill the steak for about 4 min on each side. If you enjoy your steak more medium or even well done then of course you would grill longer. The key is to grill an equal amount on each side to make it nice and evenly grilled.

Since I was doing a nice 8oz steak for dinner, I paired it with a simple spring mix and vegetables salad with pomegranate balsamic vinegar dressing. Perfect simple dinner, lots of flavor, anyone will love the flavor of this steak and no one will miss the salt!

Swiss Salsa Chicken and Stir Fry

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Today’s adventure combines my love of Salsa and swiss cheese! A lot of the time I don’t plan I just go into the kitchen and stare into the fridge and start tossing things together. Voila…sometimes it is good and sometimes it isn’t so good. Lucky for you, today we have a good one to put on the record.

This is a simple dish, consisting of chicken and a frozen stir fry mix with some added celery for some extra crunch. I generally just use cooking spray for stir fry vegetables and very little seasoning (unless I am using a stir fry sauce for a dish). I have grown to love all the natural flavors that come out when you cook vegetables. It is your choice to season your vegetables with any variety of herbs and spices you like, if needed. or choose a vegetable mix that has great strong flavors that compliment each other. I really love Birds Eye Broccoli Stir Fry Blend. This has a nice mix of broccoli, carrot, mushroom, onion and watercress. I sometimes add extra mushrooms, celery, or carrot depending on the craving I am having at the time.

Ingredients

4 – 2oz. Chicken breast tenders

1 slice aged swiss cheese

3 tbsp Newman’s Own Organic Mild Chunky Salsa

1 tbsp Mrs Dash Chicken seasoning mix

2 cups Broccoli Stir Fry Mix Birds Eye

2 stalks of Celery Chopped

Directions

Pre-heat oven to 375

Coat the chicken breast in chicken seasoning blend. Place on baking sheet and top each piece with 1/2 tbsp of salsa. Bake for 15-20 min depending on size of tenders. Place a strip of swiss cheese on top of each tender and bake for additional 5 min, until cheese is melted and bubbly.

While the chicken is baking, cook stir fry mix. spray skillet with butter flavor cooking spray and stir fry the frozen vegetables until warm but not totally cooked. At that point add the celery. This way the celery will not get over cooked and soggy, and will add a crunch to the dish.

 

Shake This…..Not That!

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When ever I talk to someone new about living on a low sodium diet, the response is usually the same.

“I couldn’t live without salt”

“OMG how boring your food must be”

“Doesn’t it suck to eat bland food”

“Don’t you miss flavor?”

Maybe it is the fear of the unknown. Maybe it is all the cooking shows that show things constantly being salted. Maybe it is celebrity chefs like Anne Burrell telling people that you have to use salt to have flavor. You see this on almost every cooking show on air.

I am here to tell you, there are a ton of flavors other than salt! I am constantly having to combat the preconceived notion that low and no salt food is bland. The only flavor it is missing is the flavor of salt. Don’t get me wrong, when I first started this adventure, I was afraid of what I would miss. No more salted popcorn, no more canned chili with corn chips, no more spaghetti sauces. Once I got past the focus on what I couldn’t have, I got to start the fun search for what I could have instead.

Like I mentioned earlier we got rid of the microwave. The shelf that it lived on has now become a great place for my spices and bottles of vinegar and oil.  With just one glance you don’t get the slightest notion that this is a house lacking in any flavor. In our kitchen we took that……….

And replaced it with this…..

 

Food full of flavor, REAL flavor! Take it from me, not only will you quickly learn to love the fresh myriad of flavors when you use a full array of spices, but you will actually grow to detest the taste of salt. When that nasty little sodium granule hits your mouth it will actually turn you off.

A no salt life isn’t something to dread. It is something to enjoy, to share, to face with the zeal of any great adventure! It is like the yellow brick road to the  Emerald City and the Great OZ, where I will find myself along side the Tin Man with a happy health life and a happy healthier heart!

 

Movie Day and a Snack

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One thing I love is Popcorn and a movie, and when I refer to a movie most times it is actually watching a whole season of something on Hulu.com or netflix. Today is one of those days. The whole season of the new show Revenge is available for a limited time on Hulu.com So we decided that it was time to see what everyone is talking about.

It used to be that movie night included extra buttery microwave popcorn, sprinkled with Parmesan cheese and little hot sauce with extra salt. A giant bowl of heart stopping snack treats. Of course those nights have had to change, but I still love the popcorn with my movie night, it is just done differently.

Lets look at the calculations…A bag of Act Movie theater butter popcorn, with 1/3 tsp of salt sprinkled on top, a dash of crystal hot sauce, and 2 tsp of Kraft Parmesan cheese is a whopping 330 calories, and make sure you are sitting down for this…1840 mg salt!!! That is more than a whole day of sodium, on a low sodium diet, in one movie snack. It is almost a whole day worth of sodium by the USDA guide lines.  As of the 2010 guidelines, one should consume more than 2,300 milligrams of salt per day. Those who are age 51 and older and those who are African American (almost half of the U.S. population) or have high blood pressurediabetes or chronic kidney disease should consume no more than 1,500 milligrams per day.

One of the things that make it easier to live healthy is that we got rid of the microwave. Yep you read that right, we have no microwave in the house anymore. It was a decision that has forced us to cook everything fresh and actually in turn makes shopping easier. I am not tempted by the microwave meals, popcorn, and saucy frozen dishes in the store. With no way to cook them it reminds me right away that they are “not my food anymore”. The microwave has been replaced with vegetable steamer, bread maker, indoor grill, and my favorite the air popcorn popper.

In addition to the fresh cooking methods, the other thing that will soon become a staple in any flavorful low sodium diet is Mrs. Dash No Sodium Seasonings. They come in so many great flavors, from Caribbean, to steak and chicken grilling seasonings. My favorite of the Mrs. Dash line is by far the Fiesta Lime!!

I use Fiesta lime on many things fish, chicken and most of all….Popcorn! It is the key ingredient that gives my air popped popcorn that kick of flavor. Now a days, instead of loaded with cheese and butter, and calories and sodium my popcorn is loaded with health and flavor!

Lets see the difference in the numbers. 5 cups white air popped popcorn, with fiesta lime Mrs Dash to taste….100 calories and 0mg of sodium. If you like the butter flavor, which I do like to have sometimes, you can hold the calories, fat and sodium by using spray butter. I like either Parkay or I Can’t Believe It’s Not Butter spray. Just be careful and read the fine print, yes 1 spray has no calories or sodium, but 5 sprays have 15mg of sodium. So if you are like I am, you like to put a good coating of butter flavor on your bowl of popcorn. I use about 50 sprays to coat 5 cups of popcorn, that still only adds a minimal 150mg of sodium. Still much better than the 1800mg popcorn alternative.

So reach for the air popper, the spray butter and the Fiesta lime and curl up to a movie and a snack and enjoy, Flavor, Healthy and Salt free!

Dinner for the veggie lover :)

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Had a super fun time being creative for dinner. Decided to go with a vegetable dinner, since my fridge is freshly stocked with great fresh veggies!

Don’t have a name for this yet…I am horrible with naming dishes, so if you want to make suggestions go ahead, and if it ever ends up in a book you will be in the credits 😉 **wink wink**

—–Ingredients—–

1 Medium Eggplant

1 Mini Sweet Pepper

1/4 cup Sliced Mushrooms

4 Cloves Garlic

1/4 cup Sliced Summer Squash

2 tsp Worcestershire Sauce

Spray Butter

Tomato, Basil, Garlic – Mrs. Dash Seasoning

2 Slices Swiss Cheese

2 Slices Tomato

**pre-heat oven to 375°**

Cut eggplant in half lengthwise, with a sharp knife, cut diagonal slices in the meat of the eggplant in crisscross pattern. Do not cut thru the skin. You are making a checkerboard of packets to put veggies in. Spray surface of cut eggplant with spray butter.

Cut mushroom, garlic, squash and sweet peppers into thin slices and stuff in to the slices in the eggplant. Fill eggplant halves with as much vegetables as you like and can fit. Depending on your preferences put whichever flavors you want more of…I prefer to load up on more mushroom and garlic. All of these vegetables are so low in calories, and natural sodium content that you can have good flexibility with them.

After stuffing the eggplant, sprinkle with tomato basil garlic Mrs. Dash, and dash each half with a teaspoon of Worcestershire sauce. Place the 2 halves back together and wrap with foil. Place foil wrapped Eggplant on baking sheet and bake in oven for approx 1 hour, or until the meat of the eggplant is soft all the way through.

Unwrap the eggplant and separate the halves.  Top each half with tomato slices and 1 Swiss cheese slice on each half. return to oven uncovered, continue to cook until the Swiss is bubbly. Remove from oven and let cool a little bit, as a dinner you can server a half an eggplant per person.

***approx nutrition***

Per half- Cal/180, Cal from fat/6, Sodium/122mg, Carbs/25, Fiber/8, Sugar/13, Protein/10

(nutrition info is an approximation, based on the information compiled from, http://www.livestrong.com/myplate/, product packaging, and http://ndb.nal.usda.gov/ndb/foods/list)