For This Monthâ€™s New Recipes
Are You Aware Of The Added Sodium In Processed Foods? Page 12
Heart Failure and Diabetes?
What do we eat now?
IN THE KITCHEN
With No-Salt, Lowest-Sodium Authors Mega 1 News
HEARTBEAT Welcome to Megaheart’s newest family member, the MegaNews Quarterly Magazine. For nineteen years we have mailed monthly notices of our online newsletter. This newsletter has been more of a recipe letter than news. However, we have provided many links to studies, news and the like through the years that we found to be helpful for those who needed to reduce the sodium intake in their daily lives. Megaheart.com has grown from a six page site in 1997 to more than 700 pages this year. These are each considered “landing” pages for search engines, although the homepage and the free recipe page receive the most initial visitors in any given period. From those pages, visitors have clicked through to other pages from recipes to information concerning salt/sodium and our heart news pages. Megaheart started out with the mission of helping heart patients who had to cut salt and lower sodium intake. But we quickly learned that a plethora of conditions required a lower sodium level for many. These include Meniere’s Syndrome, Nephrotic Syndrome, hypertension, some cancer patients, diabetics and many others. This magazine is downloadable in PDF format as well as a flip book. The PDF will work in your Kindle or Nook and for Apple devices. There is also a flipbook version for desktops, iPads and other larger devices. We intend to publish this magazine without the addition of advertisers. It is our belief that we need to be helpful with what we have learned during the past 19 years while proving to the world that cutting salt does indeed help, and to bring this info without the influence of advertisers seeking your business. We may produce a page or two that might look like an ad, but in each case the product, like Wasatch Willie’s Sourdough, is simply being used in the magazine, or in our books, or at Megaheart.com for recipes. We may feature a product like Bob’s Red Mill, but they will not have had anything to do with the display nor have provided any money for the display. One other thing. I may allow humor to enter the picture now and then. After all, the best medicine is a good laugh. We hope you enjoy this magazine and we’ll happily accept any suggestions for it concerning future publications. Thank you and have a happy Thanksgiving and a very Merry Christmas. Donald Gazzaniga
Mega 2 News
88 Let’s Talk
Tu r k e y
15 19 Heart Failure & Diabetes? — 4 High Carb Foods To Eat — 7 Let’s Talk Turkey — 8 Controlling A-Fib — 15 No Salt Grilling — 17 Read The Labels — 18 Healthy Snacks — 19 Power Of Lifestyle — 20 Shop Smart — 21 Take a Break — 23 Special 50% Off Coupon — 24 Christmas Recipes — 24
Mega 3 News
When I first started Megaheart.com, I had no thought other than we had to help others with heart disease. Little was I aware of all the other maladies that required a no-salt lifestyle. Why should we have known? Heck, everything was safe “in moderation,” wasn’t it? Turns out the real answer was and remains: No. Besides, way back in 1996, I history of heart disease, strokes told me I was to go through a PT was a fairly healthy 62 year-old and diabetes caught up to me. The procedure. (Physical Therapy.) rower and worked long-hours every day I was diagnosed after a probWell, I stood on that treadmill and day in the film business. I rowed a ing search of my heart, I was told watched the heart rhythm on the single that I owned but also a quad I had about six months to live. The monitor. No P.T. personnel were and an 8 (terms for the number of first words I heard from the doctor even near that device. When I saw rowers in a rowing shell). I rowed were, “You have terminal dilated it, I stepped off, ripped the wires recreationally and competitively. cardiomyopathy with complicaoff of my body and returned to the All that came to a sudden stop early tions.” The complications turned first floor to the doctor who had December of 1996. I’d already had out to be tachycardia, bradycardia ordered this. “You’ll kill me with two major warnings and dismissed and Atrial fibrillation or A-Fib. that,” I said. “I didn’t have a heart those. But one day while rowing I attack. I am in heart failure .” could no longer move my arms He sat back hard into his chair or body except in what I would and closed his eyes a moment call “slow motion.” I called probably thinking, “I’ve got a out, “Better get me back to the nutcase on my hands.” When dock.” I was in the bow seat. he opened his eyes he said, “I The bow seat is generally where just returned from a seminar the “little guy” rows. That where a Dr. Michael Fowler ought to give you an idea of the spoke.” size of our team of eight. I was Nineteen years is a long time to And the rest is history for most 210 pounds and six feet five inches beat that “terminal”—heck, even of you since that part has been tall. Today I’m lighter weight but the doctor who made that diagwell described in our books and on retain my height. nosis has retired—but I dove into Megaheart.com. And today is 19 years later. the subject and researched what But what has not been deWhen we got back to the dock I material there was. Not a whole lot scribed is that recently I was also drove home and slept it off. I went was understood about congestive diagnosed with diabetes. Some into denial over the day’s events heart failure, dilated cardiomyopdoctors say “pre-diabetes,” others and besides, it was two weeks until athy, atrial fibrillation, etc. After including Dr. Fowler, who I trust Christmas. Things would get better. I decided to get other opinions I impeccably diagnose it as diabetes. I was a clean liver. No smoking, no became a bit frustrated with the No matter, I have been adhering to drinking, no drugs, nothing to rob lack of knowledge concerning my the Carb Choices diabetes program. me of my health. We ate right, exheart challenge. The fourth doctor This means I can eat whatever I ercised aggressively and didn’t live I visited put me on a treadmill and want, but I must hold my carbs bea “high” life. However, my family
“I didn’t have a heart attack. I am in heart failure .”
Mega 4 News
low 180 grams a day and retain my 500 mgs or fewer of sodium lifestyle. Each Carb Choice represents 15 grams. How Do We Combine Diabetes With No-Salt? When I first decided to cut salt out and lower sodium I quickly learned just how tough it was. I felt strongly that if I could cut it down to 500 mg or less a day that I could survive this thing called “heart failure.” So, after learning that there were no useful cookbooks out there and no Web sites with the information that I needed, I started Megaheart.com and then decided to write a cookbook. The big question was, “How could I write a book espousing 500 mg a day if I didn’t truly live the life of no-salt and lowered sodium?” I started immediately and it’s true, I drove people around me nuts. “No thanks, too much sodium.” “Oh, sorry, that has two-thousand mg of sodium in a single serving.” One night at a friend’s house I turned down a delicious peach pie dessert and it seemed to offend the hostess. Lesson learned. Although I had been relentless I had to continue the effort but zip the lips. Fortunately I married the right woman for all of this because she had every right to run off or kick me out of the house. After all, EVERYone eats salt. “You Can’t Make Bread Without Salt” chef friends and bakers told me, “You can’t cook without salt.” Nothing drives me more than being told I can’t do something that seems perfectly logical or realistic. After my first year I found it
easy to live without salt and I discovered food tasted better without salt. I also trimmed down, and regained nearly all my strength. In less than a year Dr. Fowler removed Lasix from my medication schedule and potassium tablets as well. Lasix sucks potassium out of us and that’s why most people taking Furosemide (Lasix) also take potassium. (Diuretics) My heart recovered—actually reversed. Although I had been prepped for a heart transplant, it was no longer necessary. But a single patient’s experience didn’t affect the standard advice of “2,400 mg of sodium a day was the target.” Megaheart spent a lot of time fending off salt institute lobbyists and lawyers who threatened us. A few doctors I spoke with smiled with that I know, but you’re wrong grin. However, we kept at it and the world slowly saw what benefits there were and now even the Center for science in the Public Interest is suing the FDA to take action on Mega 5 News
processors listing salt and sodium. Then The Diabetes After being diagnosed with diabetes I started to play with the carb choices program and what an eye-opener that was. During our years with Megaheart we received many letters asking us to adjust recipes for diabetics or those with Meniere’s or Nephrotic Syndrome. In our book Living Well Without Salt, we list the carb choices for each recipe. We also have done that in our No-Salt, Lowest Sodium Barbecue and Grilling Cookbook. Our Living Well Without Salt book has an entire section describing diabetes eating combined with NoSalt eating. And it shows the carb choices table so that you can easily deal with your own eating plan. And for diabetics you’ve probably already learned that you’re pretty much on your own with planning meals for your diabetes. That’s pretty much the same with a no-salt lifestyle as well. We Are In Charge Sometimes we just have to grab the horns of the bull and ride it out. As an aside I’ll simply say, don’t climb on a bronc named Tornado when you’re about to leave the chute. My one week as a rodeo wannabe cowboy taught me that. Our ride with multiple health challenges is nearly as tumultuous. Without planning it, we actually came very close to a low carb, low sodium meal planner with our first cookbook, The No-Salt, Lowest-Sodium Cookbook. It was close, but no cigars. Some of the daily menus are right on target with carbs even lower than the 180 a day maximum
I have set for myself. Most, however, are over 250 grams a day with some as high as nearly 400 grams. The higher daily menus seem to have more flour (bread or cookies, etc.) with some having sugar. Understand that sugar is not the enemy, sugar just has a lot of carbs in it. Sound familiar? Salt is not the enemy, salt just has a lot of sodium in it. Now we must guard our levels of sodium and carbohydrates and maintain the necessary balanced nutrients while doing so. And, if you throw A-Fib into the mix, cutting caffeine in all foods may just help keep you out of A-Fib. I found that adjusting the flour and sugar with many of our recipes works well. Bread is infamous for high carbohydrate levels. But, that doesn’t mean we can’t enjoy it. When I make bread I use Malted Barley Flour for a sweetener, some Splenda and just enough sugar to excite the yeast. I now use white whole wheat in many of my bread recipes, exchanging it for the white flour. The glycemic index, or GI, of white whole wheat flour is 20 points lower at 51 than white bread flour, which is 71. This means that you don’t get the “sugar” spike and ultimate crash after eating bread with white whole wheat. Red whole wheat is coarse and cannot be used to replace white flour cup for cup like white whole wheat can. Check the two columns to the right for foods we should reduce or avoid and those that are approved.
High Carb Foods
Low Carb Foods To Eat
Sugar: white, brown powdered Honey & Molasses Syrups Cocoa mixes, any brand High-fructose corn syrup (check all food and fruit juice labels) Corn starch Jellies & Jams Cookies & candy Ice Cream Pudding Chocolate (also if you have A-Fib) Cake Fruit snacks, granola bars, potato chips, pop-tarts Doughnuts Pop-tarts Regular sodas, aspartame sodas, caffeinated drinks Sweet potatoes, squash, Lentils, Pinto beans, Kidney beans, Black beans, Chickpeas, Navy beans Lima beans, Baked beans Low-fat milk, Whole milk, Regular yogurt, Low-fat and fat-free yogurt Pasta, rice, barley, rye, spelt, oatmeal, cream of wheat, breakfast cereals, bagels, pancakes, waffles, French toast, salted crackers, flour (all)
Beef 0 Carb 38 sodium Chicken 0 Carb 36 sodium Pork— 0 carb, 36 sodium Salmon—0 carb, 36 sodium Eggs — 0 carb, 35 sodium Low-fat, no salt cottage cheese Extra Virgin Oilve Oil—0 each Nuts, seeds and peanut butter (in Unsalted nuts—6 g carbs, 4 mg sod Leafy greens—0 carb, <1 sodium Cauliflower— 1 g carb, 30 mg sod Onions— <1 g carb, .36 mg sod Broccoli— <1 g carb, 3 mg sod Bell peppers— 1 g carb, 3 mg sod Tomatoes— 2.6 g carb, 3.4 mg sod Celery— 3 g carb, 80.8 sodium Cucumbers—2.5 g carb, 2.5 mg sod
Avoid or Eat in Moderation
Mega 6 News
Per 4 ounce Servings
“Bad” high carbohydrate foods that we should eat for fiber and nutrient value are shown on the next page. Did You Know? Carbohydrates are a main fuel source for us. Consuming healthy, high-fiber carbohydrates helps us achieve and maintain a healthy body weight. We should maintain at least 130 grams of carbohydrates each day, a scale that varies slightly with our height and age. Our daily caloric intake of carbohydrates should range from 45 to 65%. For weight and nutrients we want to choose healthy carbohydrates such as whole grains, fruits, vegetables, unsalted tree nuts and low-fat dairy products.
High Carb Foods That We Need & Can Enjoy
White Potatoes — an excellent source of potassium and vitamin C, they have close to fifteen percent of our recommended daily allowance of fiber. Instead of drowning a backed potato with cream or butter try Don’s crispy slices by tossing them with extra virgin olive oil and dried rosemary. Roast or
Corn On The Cob—No processed corn is good for us. But fresh corn is a healthy whole grain.. It contains fiber, vitamin C, and the antioxidants lutein and zeaxanthin, which promote healthy vision. Our favorite recipe is to grill corn on the cob by wrapping in foil and placing over heat. Or cut off cob fresh and use with salads.
Banana — A good source of vitamin B6, manganese, potassium, and fiber. And when slightly unripe bananas are considered top of the line for weight control. Snack on them whole, use in one of Don’s Smoothies recipes. Can also replace fats in some baking.
Breakfst Cereal — The best cereal to meet our low-sodium carb controlled breakfast is Nabisco Spoon Size Shredded Wheat. 1/2 a cup contains 20 grams of Carbohydrate 3+ grams insoluble fiber. 1/2 cup nonfat milk adds 3 grams.
Sourdough — Contains beneficial bacteria known as probiotics; they help break down some of the gluten. Sourdough may be easier on gluten intolerant people than other breads. The fermentaton also helps to lower your insulin response and make some nutrients more readily available for digestion.
Green Peas — Peas are a source of phytonutrients with anti-inflammatory and antioxidant activity. They also contain is coumestrol, which has been shown to potentially protect against stomach cancer, A cup of cooked green peas also boasts more than 7 grams of fiber. Mega 7 News
hanksgiving dinners generally feature turkey, vegetables, cranberry sauce, stuffing (made outside of the turkey) and pumpkin pie. Yams, often candied are also a feature, but not exactly what we need for our low sodium and diabetic meal planning. However, we serve it all to family and guests and nibble our own fair share per the recipes you can find at megaheart.com and now published on the following pages. Happy Thanksgiving!
Mega 8 News
Let’s Talk Turkey
A Consumer Guide to Safely Roasting a Turkey From the USDA
•Allow 1 pound of turkey per person. •Buy your turkey only 1 to 2 days before you plan to cook it. •Keep it stored in the refrigerator until you’re ready to cook it. Place it on a tray or in a pan to catch any juices that may leak. •Do not buy fresh pre-stuffed turkeys. If not handled properly, any harmful bacteria that may be in the stuffing can multiply very quickly. •Do NOT trust popup buttons. Use an oven thermometer.
•Allow 1 pound of turkey per person. •Keep frozen until you’re ready to thaw it. •Turkeys can be kept frozen in the freezer indefinitely; however, cook within 1 year for best quality. •See “Thawing Your Turkey” for thawing instructions.
Frozen Pre-Stuffed Turkeys
USDA recommends only buying frozen pre-stuffed turkeys that display the USDA or State mark of inspection on the packaging. These turkeys are safe because they have been processed under controlled conditions. Image of seal of inspection for poultryDO NOT THAW before cooking. Cook from the frozen state. Follow package directions for proper handling and cooking.
Thanksgiving Recipes Candied Yams Spice Flavored Yams Green Peas Cranberry Sauce Stuffing (Outside of turkey( Pumpkin Pie Cranberry Raisin Salad Dinner Rolls
Allow 1¼ pounds of turkey per person.
Thawing Turkey . . .
There are three ways to thaw your turkey safely — in the refrigerator, in cold water, or in the microwave oven. . . . In the Refrigerator (40 °F or below)
Allow approximately 24 hours for every 4 to 5 pounds 4 to 12 pounds — 1 to 3 days 12 to 16 pounds — 3 to 4 days 16 to 20 pounds — 4 to 5 days 20 to 24 pounds — 5 to 6 days Keep the turkey in its original wrapper. Place it on a tray or in a pan to catch any juices that may leak. A thawed turkey can remain in the refrigerator for 1 to 2 days. If necessary, a turkey that has been properly thawed in the refrigerator may be refrozen.
In Cold Water
Allow approximately 30 minutes per pound 4 to 12 pounds — 2 to 6 hours 12 to 16 pounds — 6 to 8 hours 16 to 20 pounds — 8 to 10 hours 20 to 24 pounds — 10 to 12 hours Wrap your turkey securely, making sure the water is not able to leak through the wrapping. Submerge your wrapped turkey in cold tap water. Change the water every 30 minutes. Cook the turkey immedi-
Mega 9 News
ately after it is thawed. Do not refreeze.
. . . In the Microwave
•Check your owner’s manual for the size turkey that will fit in your microwave oven, the minutes per pound and power level to use for thawing. •Remove all outside wrapping. •Place on a microwave-safe dish to catch any juices that may leak. •Cook your turkey immediately. Do not refreeze or refrigerate your turkey after thawing in the microwave oven. REMINDER: Remove the giblets from the turkey cavities after thawing. Cook separately.
Timetables for Roasting (325 °F oven temperature)
Use the timetables below to determine how long to cook your turkey. These times are approximate. Always use a food thermometer to check the internal temperature of your turkey and stuffing.
Roasting Your Turkey
•Set your oven temperature no lower than 325 °F. •Place your turkey or turkey breast on a rack in a shallow roasting pan. •For optimum safety, stuffing a turkey is not recommended. For more even cooking, it is recommended you cook your stuffing outside the bird in a casserole. Use a food thermometer to check the internal temperature of the stuffing. The stuffing must reach a safe minimum internal temperature of 165 °F. •If you choose to stuff your turkey, the ingredients can be prepared ahead of time; however, keep wet and dry ingredients separate. Chill all of the wet ingredients (butter/margarine, cooked celery and onions, broth, etc.). Mix wet and dry ingredients just before filling the turkey cavities. Fill the cavities loosely. Cook the turkey immediately. Use a food thermometer to make sure the center of the stuffing reaches a safe minimum internal temperature of 165 °F. •A whole turkey is safe when cooked to a minimum internal temperature of 165 °F as measured with a food thermometer. Check the internal temperature in the innermost part of the thigh and wing and the thickest part of the breast. For reasons of personal preference, consumers may choose to cook turkey to higher temperatures. •If your turkey has a “pop-up” temperature indicator, it is recommended that you also check the internal temperature of the turkey in the innermost part of the thigh and wing and the thickest part of the breast with a food thermometer. The minimum internal temperature should reach 165 °F for safety. •For quality, let the turkey stand for 20 minutes before carving to allow juices to set. The turkey will carve more easily. •Remove all stuffing from the turkey cavities.
4 - 8 pounds (breast)—1½ to 3¼ hours 8 to 12 pounds — 2¾ to 3 hours 12 to 14 pounds — 3 to 3¾ hours 14 to 18 pounds—3¾ to 4¼ hours 18 to 20 pounds—4¼ to 4½ hours 20 to 24 pounds—4½ to 5 hours
Stuffed 6 to 8 pounds (breast)–2½ to 3½ hours 8 to 12 pounds—3 to 3½ hours 12 to 14 pounds—3½ to 4 hours 14 to 18 pounds—4 to 4¼ hours 18 to 20 pounds—4¼ to 4¾ hours 20 to 24 pounds—¾ to 5¼ hours It is safe to cook a turkey from the frozen state. The cooking time will take at least 50 percent longer than recommended for a fully thawed turkey. Remember to remove the giblet packages during the cooking time. Remove carefully with tongs or a fork.
Optional Cooking Hints •Tuck wing tips under the shoulders of the bird for more even cooking. This is referred to as “akimbo.”
•Add ½ cup of water to the bottom of the pan. Mega 10 News
•If your roasting pan does not have a lid, you may place a tent of heavy-duty aluminum foil over the turkey for the first 1 to 1 ½ hours. This allows for maximum heat circulation, keeps the turkey moist, and reduces oven splatter. To prevent overbrowning, foil may also be placed over the turkey after it reaches the desired color.
Storing Leftovers •Discard any turkey, stuffing, and gravy left out at room temperature longer than 2 hours; 1 hour in temperatures above 90 °F. •Divide leftovers into smaller portions. Refrigerate or freeze in covered shallow containers for quicker cooling.
•If using an oven-proof food thermometer, place it in the turkey at the start of the cooking cycle. It will allow you to check the internal temperature of the turkey while it is cooking. For turkey breasts, place thermometer in the thickest part. For whole turkeys, place in the thickest part of the inner thigh. Once the thigh has reached 165 °F, check the wing and the thickest part of the breast to ensure the turkey has reached a safe minimum internal temperature of 165 °F throughout the product.
•Use refrigerated turkey, stuffing, and gravy within 3 to 4 days.
•If using an oven cooking bag, follow the manufacturer’s guidelines on the package.
•Reheat turkey to an internal temperature of 165 °F. Use a food thermometer to check the internal temperature.
REMEMBER! Always wash hands, utensils, the sink, and anything else that comes in contact with raw turkey and its juices with soap and water.
For information . . . . . . on other methods for cooking a turkey, call the USDA Meat and Poultry and food safety Hotline 1-888-MPHotline (1-888-6746854) www.fsis.usda.gov
•If freezing leftovers, use within 2 to 6 months for best quality.
Thanksgiving Yams Vegan — 3 Carb Choices ©1997-2015
Servings: 12 Sodium Per Recipe — 176.2 mg Sodium Per Slice — 14.7 mg Ingredients 8 yams, peeled (40.5 oz) (102.1 mg) 1 cup packed brown sugar (56.6 mg) ½ teaspoon cinnamon (.598 mg) ½ cup orange juice with calcium (0) 1 cup crushed pineapple, packed in water, drained (2.46 mg)¹ ½ cup 100% pure Canadian or Vermont maple syrup (14.5 mg)²
Cooked turkey may be eaten cold or reheated.
Clean and scrape or peel the yams. Cut into 1/2” to 3/4” slices and lay flat in 2 lightly spritzed with olive oil oven baking dishes, about 9 x 12 with sides of 1 1/2” to 2”. In a medium pan over medium heat, mix all other ingredients together until smooth. Pour over yams in pan and bake in standard oven for about 50 minutes at 400oF. In a convection oven, bake at 400° F for 35 - 40 minutes.
In the Oven
•Set the oven temperature no lower than 325 °F.
•To keep the turkey moist, add a little broth or water and cover.
In the Microwave •Cover your food and rotate it for even heating. Allow standing time. •Check the internal temperature of your food with a food thermometer to make sure it reaches 165 °F. •Consult your microwave oven owner’s manual for recommended times and power levels. Mega 11 News
¹ Crushed pineapple in water. ½ can per baking pan. ² Do not use Log Cabin or other commercial (pancake) syrups. These are not pure maple syrups and are high in sodium. You can experiment with this recipe. You can exclude the maple syrup or the syrup and the pineapple, or you can exclude the butter, grease the yam pan and increase the syrup by a ¼ cup, etc. The recipe above however, is what you may want to try before doing any of that.
Thanksgiving Dinner Rolls Vegan — 1½ Carb Choices
Cranberry Sauce Vegan — ½ Carb Choices ©1997-2015 Makes 2¼ Cups
Servings: 24 Rolls Sodium Per Recipe — 26.2 mg Sodium Per Roll — 1.093 mg
5 cups unbleached bread flour (12.5 mg) 1 1/2 cups low sodium or filtered water (warmed to about 105° F) (trace) 1 tablespoon cider vinegar (.15 mg) 1 level tabelspoon vital wheat gluten (.72 mg) 4 cloves garlic, minced (2.04 mg) 1 medium onion, diced or chopped (3.3 mg) ¼ teaspoon ascorbic acid (trace) 3 tablespoons granulated sugar or Splenda substitute (trace) 2 tablespoons extra virgin olive oil (trace) 1 tablespoon Fleischmann’s Bread Machine yeast** (6 mg) (2.85mg) Combine ingredients in bread machine basket per your manufacturer’s directions. After dough is made, slice in half and roll each half out to thin rectangle. Slice off 24 triangles, roll up, place on greased cookie sheet. You can also roll into balls and place into greased biscuit pans. Let rise under soft cloth for one hour. Preheat your oven to 425° F. Cook for 8 minutes. While hot, brush a dash of unsalted butter over top of rolls. *Fleischmann’s adds ascorbic acid to their bread machine yeast. If using another brand that does not include ascorbic acid, add another 1/8 teaspoon of ascorbid acid to the mix.
Mega 12 News
Sodium Per Recipe: 6.65 mg Sodium Per tablespoon: .185 mg 1 cup white granulated sugar or Splenda substitute (trace) 1 cup low sodium or filtered water 1 12-ounce package Ocean Spray fresh or frozen cranberries, approximately 3½ cups whole berries (6.65 mg) In a saucepan mix sugar or Splenda and water. Stir to dissolve the sugar. Bring to boil, add cranberries, return to a boil, reduce heat. Boil gently for 10 minutes stirring occasionally. Remove from heat. Cool completely at room temperature. Refrigerate. Note. You may add cinnamon or other favorite spice, but be gentle. The cranberries are tasty by themselves. Test the sweetness with Splenda by starting out with ¾ cup. This may prove to be enough.
Cranberry Raisin Salad Vegan — 4 Carb Choices ©1997-2015 Serves 4
This is a refreshing and delicious salad. You can use a mixed dressing of honey, red wine vinegar and olive oil or the dressing recipe below. Chill before serving. Sodium Per Recipe — 38.4 mg Sodium Per Slice — 9.6 mg 5 cups Romaine, chopped, loose (18.8 mg) ¾ cup Ocean Spray Craisins sweetened dried cranberries (6.6 mg)) 1 cup jicama 1 1/2” Julienned (5.2 mg) 2 cups fresh mandarin or tangerine sections (7.8 mg) Combine above ingredients and chill in refrigerator for about ½ hour. The Dressing ½ cup orange juice with calcium (trace) 1 teaspoon granulated sugar (trace) 1 tablespoon olive oil (trace)
Don’s Pumpkin PIe
Lacto Ovo Vegetarian — 2½ Carb Choices ©1965-2015 Serves 8 - 10
We don’t have to stop enjoying the main dessert for Thanksgiving dinner just because of sodium. This version of pumpkin pie is delicious. Sodium Per Recipe—434.1 mg Sodium Per Serving(8)—53 mg 1 Unbaked 9” pie shell (2.516 mg) 1¼ cups Libby’s canned pumpkin or other no salt added canned pumpkin* (15.3 mg) ¾ cup sugar or Splenda substitute (trace) ¼ teaspoon ginger (.144 mg) 1½ teaspoons cinnamon (.897 mg) 1 teaspoon unbleached flour (.050 mg) 2 medium eggs, slightly beaten (110.9 mg) 1 cup nonfat evaporated milk (294.4mg) 2 tablespoons low sodium or filtered water (trace) ½ teaspoon vanilla (.189 mg) Combine first 5 ingredients in a mixing bowl. Add slightly beaten eggs, mix well. Mix in evaporated milk, water and vanilla. Pour this into uncooked pie shell. Bake in 400° F oven for 45 to 50 minutes or until knife inserted near center comes out clean. If baking in a convection oven, bake at same temperature for about 30 to 35 minutes. To make two pies, double the recipe. Top with sodium free canned whipped topping or use a teaspoon of honey. Enjoy.
Toss with salad and serve.
Mega 13 News
Lacto Vegetarian — 2 Carb Choices ©1997-2015
Makes 10 cups Sodium Per Recipe: 211.2 mg Sodium Per Cup: 21.1 mg
Regular stuffing recipes are very, very high in sodium and carbohydrates. Your guests will never know that salt and excessive sodium are missing from this replacement. The Stuffing Mix • 10 thick slices from a loaf of Italian Milano bread or other favorite dried homemade bread, cubed into 6 cups (8.227 mg) • ½ cup unsalted butter (12.5 mg) • 2 cups onion, chopped (9.6 mg) • 2 cups celery, chopped (161.6 mg) • 2 cups mushrooms, chopped (5.6 mg) • 2 medium to large green apple, chopped (2.76 mg) • 1 cup unsalted dry roasted pecans, chopped (optional, see note below) (1.1 mg) • 1 cup apple juice (6.997 mg) • 1/4 teaspoon ground sage (.019 mg) • 1/2 teaspoon ground thyme (.385 mg) • 1 teaspoon ground black or white pepper (.924 mg) • 2 teaspoons garlic powder w/parsley (1.456 mg) Making The Stuffing Slice 10 – ¾ to 1” slices from loaf. Toast each side on an ungreased baking sheet in your oven under the broiler until just golden brown. Cool and cut into small cubes about ½” cubed. You’ll get about 16 cubes from each slice of bread. Melt ½ cup butter in large sauté pan or 6 quart pan. Sauté onion, celery, mushrooms, apple and pecans together. When vegetables and apples are cooked through, add bread crumbs and spices. Coat with buttered mixture and add apple juice to moisten. When ready to bake, put mixture into lightly oil-sprayed baking dish (9 x 13) and bake 325° F 20 to 30 minutes If it’s been refrigerated heating time will take longer. Serve hot. Pecan Note: Pecans are high in fat and calories. If you leave them out, the calories drop to 234 per cup and fat drops to only 9 grams per cup. Dried Apricots: If you like dried apricots, why not chop a 1/2 cup and add to the mix prior to baking.
Mega 14 News
ormally our heart beats in a steady manner. The beat is controlled by electrical signals that travel throughout the tissues of our heart. When the heart is in AFib, these signals are disrupted, sometimes wildly. This causes the heart to beat irregularly and most of the time too fast. To understand how this can lead to a stroke we have to picture our body’s pump is out of whack. While in AFib, it can’t pump blood properly to deliver the energy and oxygen we need. This lack of oxygen-rich blood is what can cause physical and mental fatigue and ultimately lead to a stroke since the blood “pools” in the heart and thereby forms a clot or clots. bly been instructed in ways to help control it, that is I have A-Fib and occasionally A-Flutter. For this try to keep it from returning after a cardioversion. reason I take Coumadin (Warfarin), which is a standard The standard warnings involve stress, no smoking, procedure. However, Atrial Fibrillation (AF) is not cut alcohol consumption, eat a “heart-healthy” diet, standard. Nearly 3 million Americans have A-fib and exercise. Well, when in life were we not supposed to because of that they are potential stroke victims. When do that? in A-Fib the standard procedure for getting out of it is I’m not a doctor and nothing I write here is a known as a cardioversion. In other words converting a “prescription.” I relate to you only my experience heart out of rhythm back into normal rhythm. and my research into a subject that desperately needs We don’t always know when we go into AFib. more patient-information. I’ve had this AFib for a Many live with it without being converted, but when long time. I’ve experimented with what brings it on it hits me I have to be converted because AFib stops and whether or not I can control it. I’ve not done me in my tracks. I develop nearly all the symptoms well with the standard meds that are offered for it. I from shortness of breath to fatigue and dizziness. failed with Amiodaone and its generic cordarone. I I mention potential stroke because in a normal turned into a blimp with Sotalol. In other words, I’m heart, the upper chambers (atria) pump blood to the on my own. lower chambers, the ventricles, in a steady rhythmic I have a friend who has taken the supplement manner. Since AFib and Aflutter interfere with the Taurine for two years and avoided his AFib, which pumping action of our heart the blood may not flow was as regular as mine. I hesitate to medicate with as well, at least not as well as it needs to flow. It’s supplements, although, I do take CoQ10 but only like squeezing a garden hose and then letting go of after agreement with my doctor. I’m keeping an eye it and then sqeezing it again. The water moves out on my friend to see how he does at his third Tauin spurts. That’s sort of what AFib does to us. These rine anniversary. The best I have learned about this spurts or contractions allow blood to pool and that’s supplement is that it does not have any known side when clots form in an upper chamber of our heart. effects. If the clot then leaves our heart it enters our bloodI’ve had three heart ablations and the only result stream and can travel up to the brain and that’s what was that AFib came more often after those. Howevcauses a stroke. Taking blood thinners is supposed to er, ablations have helped thousands of other patients defend against that potential. to be rid of this pesky problem and I’m probably If you’re an AFib patient then you have probaMega 15 News
registered somewhere in the 30% who aren’t helped. Studies have found that the success rate for catheter ablations is around 70% and that 50% don’t need antiarrhythmic drugs. That’s pretty good, especially since more and more successes are taking place. What I have not been able to find are tables showing success rates among those of us who concurrently have congestive heart failure or diabetes with painful neuropathy. What I believe I’m reading are studies of patients who had only AFib events.
How I Currently Manage AFib I finally tuned to a dietary approach, just like I did with salt/sodium and now carbohydrates. Two causes seem to be off the medical world’s radar. Caffeine and cold drinks or foods (like ice cream). I don’t drink coffee, so why would caffeine be a problem for me? Answer: Caffeine is added to many products and it’s startling to learn where. Also, caffeine is naturally in chocolate. It is in the cocoa bean and stays there all the way through processing to your candy bar or chocolate chip cookies. Caffeine can excite your AFib mechanism. Ever read about banquets and how some speakers died while at the head table? They were probably not 100% healthy and may have had a heart condition walking in, but in many cases it was determined that ice-cold water pulled the trigger. The esophagus
passes close to the trachea (breathing tube) and the left side of the heart. This means that problems with the esophagus, such as eating something too hot or too cold, can sometimes feel like a pain close to or in the heart or throat. When the ice-cold drink or food goes down, the temperature change can potentially trigger the AFib back into action. Now, that’s my theory. I’ve not read it anywhere, but I have gone into AFib after the above events and now I’m putting two and two together. I have learned of the foods with caffeine and avoided them. If something cold gets into my mouth I let it rest there for a few moments to bring it to body temp. That’s not too often, but that’s how I manage it when it happens. And I’ve been free of AFib now for 6 months, whereas my last three events that needed cardioversion happened within two weeks of each other. I’ll keep you posted on this effort. Meanwhile I have stopped consuming foods with caffeine, exclude aspartame in foods and no ice cold foods or drinks. There is another suspected culprit in this AFib search. That’s Aspartame. I am looking more deeply into that and will report what I learn when I can.
Mega 16 News
Foods With Caffeine Since the U.S. Food and Drug Administration (FDA) doesn’t require manufacturers to list caffeine content on nutrition labels, it’s often hard to tell whether a product contains the stimulant, and how much. Here are a few surprises for you: Decaf Coffee — 20 mg Colas Regular & Diet — 23 mg Sunkist Orange soda — 41 mg Light Chocolate Candy Bar–10 mg Dark Chocolate Candy — 31 mg Snickers — 60 mg Tea, 1-cup — 60 mg Ice Cream, Coffee — 30 to 45 mg Breyer’s Nat. Choc.— 3 mg Weight Loss Pills (Zantrex-3) —1,223 mg (same as 12 cups of coffee) Two Excedrin —130 mg Energy Water— 50 mg Alcoholic energy drnks — 55 mg Breath Frreshners — (Mints, Sprays, Jold gum — 100 mg SumSeeds Energized Sunflower Seeds — 140 mg (same as 4 cans of Coke) Sturm Foods Inst. Oatmeal–100 mg Perky Jerky — 75 mg Nestle’s Baby Ruth Candy Bar— 2 mg Butterfinger Candy Bar — 1 mg Visit www.megaheart.com/caffeinel.html for a more complete list of foods with caffeine.
NO-SALT BARBECUE & GRILLING
fter receiving literally hundreds of e-mail requests for barbecue recipes we pulled together two hundred of our BBQ choices and the result is The No-Salt, Lowest-Sodium Barbecue & Grilling Cookbook, now available at all online bookstores, megaheart. com and at HealthyHeartMarket.com. Although winter seems like a time to not barbecue, we live in California and our grill works year-round. If a turkey is under 10 pounds, barbecuing it is a good way to cook it evenly and a good way to capture the flavor of Thanksgiving. Another bird we like to barbecue is Chicken. I don’t believe in barbecuing small pieces of chicken but instead I cook whole chickens. This produces more meat for us in the end it proves less expensive. I love it when whole chickens go on sale for .99 cents a pound or less. Try matching that price with packaged individual parts and you’ll see what I mean. My favorite recipe for whole chicken is to place it into a foil pan with some oil on the pan floor, put the bird into the pre-heated barbecue over indirect heat and close the lid for one-hour at around 400o to 475o degrees F. Remove, let it rest under a foil tent for about 20-minutes and Voila. Because of the barbecue method of cooking, and with no spices or anything else added the bird is as tasty as any you’ll ever eat. (Cooking times may change a few minutes due to size of chicken.)
GAME DAY SANDWICH The Thanksgiving weekend beginning Thursday also plays out on football fields across the country. Often college rivals battle it out as well as Pro teams. We like to serve lean pork (pulled), our best hamburger buns and grilled onions (See next page for supporting recipes.) 4 to 6 pounds Pork Butt Roast 4 cloves garlic, minced 1 level tablespoon Don’s Rib Rub (next page) 1 onion, chopped 3 cups Don’s Quick Barbecue Sauce (next page)
heat. Reduce heat and let simmer until meat falls off the bone. This will take three to four hours depending on the size of the roast. Place the “pulled” pork into a serving bowl and pour on Don’s Quick Barbecue Sauce. Stir until well blended. May refrigerate in sealed container for two to three Rub garlic and Barbecue Beef Rub to taste onto roast. Place roast in a large Dutch oven and fill half way with water days. Reheat in microwave for just a few minutes. To make sandwiches, first prepare the grilled onions. Mix or if prefer your Crockpot, use it with a little water or use with meat and lay portions on bottom half of sliced your crobkpot cookbook for pull apart pork. Add the onion. Bring Dutch Oven to a rolling boil over high buns. Close sandwich and serve. Mega 17 News
DON’S RIB RUB
Vegan – 0 carb choices Makes 4½ tablespoons Sodium Per Teaspoon: .958 mg
READ THE LABELS
1 teaspoon coriander (.63 mg) 2 teaspoons ground cumin (7.056 mg) 4 tsps Splenda (trace) 4 tsps paprika (2.856 mg) ½ tsp cayenne pepper (.27 mg) ½ tsp ground allspice (.731 mg) 1½ tsps black pepper (1.386 mg) Stir together well. Store in airtight container in dry place.
QUICK BBQ SAUCE Vegan — 0 Carb Choices ©1997 - 2015 Serves 4 to 6 Sodium Per Recipe: 76.5 mg Sodium Per Serving 3.189 mg Serving Size: 1 Tablespoon
1 tablespoons olive oil (trace) 1 medium onion, diced (4.4 mg) 1/3 cup brown sugar (20.3 mg) 3 cloves garlic, minced (1.53 mg) 1 cup Francesco Rinaldi Pasta Sauce (50 mg) Dice the onion and mince the garlic. Saute in a nonstick fry pan with oil for a few minutes. Add Rinaldi Pasta Sauce, stir until hot.. Stir into bowl with pullapart pork for Game Day Sandwich on previous page. May also brush on meats while barbecuing.
“In the course of nibbling in your pantry I have discovered that you have not been reading the FDA nutrition labels.” The Nutrition Facts Label is a well designed tool for making quick, informed food choices. Don’t let the food you buy catch you by surprise. Also pay attention to potassium levels in no-salt-added processed foods like canned tomatoes and other ingredients. What many are doing is replacing the salt with potassium. Yes, we need potassium but all food has natural levels of postassium in them. If you get an annual blood panel exam, ask your doctor make sure to test for potassium levels as well. Remember that each FDA label lists the serving size and it is that size that the nutrient values are for. Many such labels use the smallest serving size, often one that is not even close to what we eat, to produce low levels for carbohydrates, sodium, sugars, calories, etc. And then read the FDA nutriton ingredients. We have found products with long lists of preservatives, most of them containing sodium and the same product from other processors with fewer such ingredients. Also, the FDA has told processors they no longer have to list caffeine levels. Mega 18 News
HEALTHY LOW-SODIUM SNACKS Tree Nuts & Legumes Nuts are seeds and fruit combined, making them the most nutritious foods on our planet. No Kidding.
Cashews & Peanuts
Many research efforts found that people who regularly eat tree nuts like almonds, pistachios, walnuts, cashews and macadamias have lower risks for Type 2 diabetes and heart disease. Those eating nuts proved to have lower C-reactive protein levels were lower and their good cholestoroll (HDL) was higher. Nuts are well known for their nutritional benefits, including high levels of healthy unsaturated fats, which help to lower levels of LDL, the bad cholestorl and they offer high levels of heart-healthy protein, antioxidants, plant sterols,fiber, and minerals. Sterols help lower overall cholesterol.
Unsalted peacans are also a good source of minerals like calcium, iron, manganese,magnesium, zinc and B vitamins.
Peanuts are legumes, but are also heart-healthy and definitely approved for diabetics. Unsalted peanut butter is as good as peanuts. Yes, you can have that peanut butter sandwich if you enjoy them. And that peanut butter/banana recipe your family has used for years is still good â€” but without salt. Mega 19 News
ur no-salt, low-sodium plan is really a lifestyle. It gurantees a permanent change in our lives, but one that helps us either reverse heart disease, calm dizziness from Meniere’s or help recover or manage many other maladies. We have to learn to make this a lifestyle and not a temporary “diet.” It’s certainly not easy to drop high sodium foods does to it, living our old habits and start a new life an. Before you click exit after that without salt becomes much easier. of eating healthfully every day of statement, understand that meat What we must learn, however, every week of every month. If we and fish are fine. It’s just a matter is that salt is not natural in foods, are to indeed reverse heart disease of preparation and the amount we it is only added there by humans. as I have, then we need to embrace eat that counts. Therefore, since more than enough this lifestyle that involves our eatOnce diagnosed with a disease ing as well as our attitudes or spirit that requires cutting back your sodi- sodium for our bodies already exists in fresh foods and lean meats, for living like we want to. This um intake, we have to get a grip so we do not need this added salt. new life doesn’t mean we have to to speak, and tackle our new lives. Not surprisingly, food processors give up hobbies or our work, and it Life does after all, offer more than use it as their base flavor for foods doesn’t mean we need to retire or one path for us to walk. Sometimes they’ve boiled, steamed, cooked, just plain bum out. the path needs boots, other times sprayed and canned. The flavor It means only that we have to bare feet, but no matter which, livof green beens in a can does not accept the challenge and alter our ing longer and healthier is our goal. match the natural flavor of fresh eating habits and sometimes our And not too surprisingly, the green beans. Once our palates are attitude. If you’re one of the lucky change is forever. We have had cured, we discover that Nature did ones who started out as a Vegan, Megaheart members who have a great job giving each food their then you’re on the right track, but recovered and then decided that own unique and sometimes excityou should throw out that salt shak- they could return to the standard ing flavor. er. If you’re one of the many who high sodium lifestyle. A few have How we shop for food and have supported the fast food inreported back that their troubles what we bring home for meals is dustry and even the local high-end started all over again. important financially and healthrestaurants, then you may have a Once our palates recover from wise. few more challenges than the Veg- the damage a lifetime of salt and Mega 20 News
11. If you must buy cheese, then buy the cheese in the dairy case. The cheese in the deli section is the same but may cost twice as much. 12. If a grocer sells prepared foods, they are most likely using ingredients that didn’t sell by sell date. Shopping Smart for us means to buy fresh, lean and sometimes canned with No-Salt-Added. It also means understanding what fresh means and how to save money. Here are some Did You Know? things about grocery stores and the foods within. 1. Grocers play with your senses, especially sight and smell. For instance the bakery may be pulling fresh bread out and the produce department may appeal to your sense of excitement generated by all the vibrant colors.
8. All produce has been handled by many people including other shoppers. Before using it at home, wash produce and pat dry or spin dry. To determine if the employees are following sanitation rules (not all do), check their restrooms. If dirty, shop elsewhere.
13. If produce is wet and if it sells by the pound, shake the water off. Water weighs enough to make the cost a bit higher. 14. Here’s one we do. Instead of buying packages of ground meat or stew meat we buy a roast and ask the butcher to make ground, stew and leave enough for a two-person roast. That saves about $4..
2. The average age of an apple in major grocery stores is 14 months. 3. Ten items for $10 is not a deal. Buy one or two of them if that’s all you need and still pay the $1. 4. Produce that is misted or water all days to appear fresh and clean will rot more quickly than produce not watered or misted. 5. Shopping carts have been increased in size and not for your convenience. Grocers learned that larger carts produced 19% more in sales per customes. Watch out for that trick because it works for them, not you. 6. Not all prices are sale prices in the weekly ads for grocers. 7. Ask where their produce is from.
9. Shoppers really don’t remember prices from one week to the next, although most of us believe we do. Since 80% of what we get in a grocery store is pretty much what we bought the week or month before, take along your previous receipt and check the prices. Prices are juggled all the time by grocers. 10. If you find a true sale on a product that you use a lot (canned, packaged, frozen) then stock up, it’ll pay off in the long run. Mega 21 News
15. Salmon is great for us with our new lifestyle. But all salmon is not true “salmon.” When a grocer states “fresh Alaskan” salmon, ask how fresh and where it came from. Do not buy Atlantic salmon. Atlantic means farm grown and most of those are laced with pesticides. 16. A true sale is half off. Not buy one get one half off. In grocery stores almost everything has a half off sale at some time of the year. That’s when to stock up.
Walnut and Cranberry Rye Bread Vegan - 2 Carb Choices Makes 14 slices Sodium Per Recipe: 68.7 mg Sodium Per Slice: 4.958 mg Carbohydrate Per Slice: 32.2 mg
This is an easy recipe to make. You may exchange the cocoa with 1 tablespoon of ground cinnamon or 1 teaspoon cinnamon and 1 teaspoon of cardamom or mace. Using expeller pressed Canola oil or Extra Virgin Olive oil instead of butter makes this a 100% Vegan recipe. ¾ cup filtered warm water (trace) ¼ cup Grandma’s Molasses (28 mg) 1 tablespoon apple cider vinegar (.745 mg) 1 tablespoon unsalted butter or expeller pressed canola oil or extra virgin olive oil (1.562 mg) 2 tablespoons Hershey’s Cocoa1 (trace) ¼ teaspoon ascorbic acid (trace) 1 tablespoon vital wheat gluten (2.598 mg) 1¼ cups white bread flour (3.125 mg) 1 cup dark rye flour (1.28 mg) 1 tablespoon plus 1 teaspoon bread machine yeast (7.999 mg) 1 cup chopped unsalted walnuts (2.34 mg) ½ cup Craisins (4 mg) Place the first nine ingredients in order suggested by manufacturer into your bread machine pan. Select dough setting. Check dough after 5 minutes of mixing; add 1-2 tablespoons water or apple juice/cider or white bread flour if needed. Line a loaf pan or a baking sheet with parchment paper. When bread machine rise is completed, turn the dough onto a lightly floured surface. Knead in the raisins and walnuts. Shape into a round or elongated loaf. Place into loaf pan or the round version onto baking sheet. Cover with a light kitchen towel or paper towels and let rise in a warm place until doubled, about 45 minutes. Preheat oven to 375°.or convection oven to 350° F. Bake 30-35 minutes or until a finger snap or when bread become a dark golden brown. Remove from pan to a wire rack to cool. 1
Caffeine for Hershey’s cocoa is 8.4 mg per tablespoon
Nutrient Data Per Slice: Calories: 200.2, Protein: 5.196 g, Carbohydrate: 32.9 g, Dietary Fiber: 3.919 g, Total Sugars: 13 g, Total Fat: 6.819 g, Saturated Fat: 1.103 g, Monounsaturated Fat: 1.055 g, Polyunsaturated Fat: 4.154 g, Cholesterol: 2.181 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .787 g, Total Omega-6 FA: .022 g, Potassium: 337.3 mg, Sodium: 4.958 mg, Vitamin K: 1.232 mcg
Mega 22 News
Taking a Break W
hen I tire or want to “retire,” I usually pick up a good book and hideout in the shade of a sunny day. It’s truly good for our health to take these breaks and enjoy moments alone or better yet, with others who have authored books that are not only fun to read but books that offer a change of pace and a look into other lives. So, I hope we can recommend a few of these to you through our future quarterly newsletter magazine. The League of Outsider Baseball will appeal to all baseball fans and to those who aren’t baseball fans. I couldn’t put this book down. Here’s what they say about it at Amazon.com— From an award-winning graphic artist and baseball historian comes a strikingly original illustrated history of baseball’s forgotten heroes, in-
cluding stars of the Negro Leagues, barnstorming teams, semi-pro leagues, foreign leagues, and famous players like Shoeless Joe Jackson, Jackie Robinson, Willie Mays, and Joe DiMaggio before they achieved notoriety. From a young age, Gary Cieradkowski had a passion for baseball’s unheralded heroes. Inspired by his father and their shared love of the sport, Cieradkowski began creating “outsider” baseball cards, as a way to tell the little-known stories of baseball’s many unsung heroes—alongside some of baseball’s greatest players before they were famous. The League of Outsider Baseball is a tribute to all of those who’ve played the game, known and unknown. Shining a light into the dark corners of baseball history—from Mickey Mantle’s minor league days to Negro League greats like Josh Gibson and Leon Day; to people that most never knew played the game, such as Frank Sinatra, who had his own ball club in 1940s Hollywood; bank robber John Dillinger, who was a promising shortstop and took time out between robberies to attend Cubs games; and even a few US presidents—this book is a rich, visual tribute to America’s pastime. Meticulously researched, beautifully illustrated using a unique, vintage baseball-card-style, and filled with a colorful and rich cast of characters, this book is a prized collector’s item and will be cherished by fans of all ages. Outsider Baseball is available in all bookstores and at Amazon.com through Megaheart.com at http://www. megaheart.com/outsiderbaseball.html
Mega 23 News
Complete Meal Plan Christmas Dinner Meal Plan Single Serving Sodium Per Meal: 112.9 mg
Salad 1 serving Aunt Dee Dee’s Persimmon Salad (2.925 mg) Entree 3-ounces Leg of Lamb (62.1 mg) 1 Charlotte’s Potatoes (14.6 mg) 1 Steamed Broccoli (15.1 mg) Or: 1/2 cup raw green peas, or unsalted frozen green peas cooked in unsalted water (no recipe provided) (3.625 mg) Dessert 1 Peggy’s Huguenot Torte (13)
Aunt Dee Dee’s Persimmon Salad Vegetarian — 0 Carb Choices Servings: 4 Sodium Per Recipe: 11.7 mg Sodium Per Serving: 2.924 mg
Aunt Dee Dee (Margaret Sundell), was born in Leadville, Colorado, at about the time Baby Doe Tabor was guarding the Matchless Mine. One of the best “treats” they had for meals back then, was a salad. At 10,000 feet, with only dirt and gravel roads to get to Leadville, salads were a luxury. This was Dee Dee’s favorite. 6 firm ripe persimmons, sliced (Fuyu variety) (10.1 mg) 1 pineapple slice cut into 3-inch pieces, (canned in the juice or water) (.47 mg) 1/2 cup broken unsalted pecan pieces¹ (.55 mg) 1 teaspoon cinnamon (.598 mg) Place in bowl and mix together. Serve chilled. ¹ Use more, up to a cup, if you prefer. Sodium level remains the same.
Charlotte’s Potatoes With Rosemary Vegan — 2 Carb Choices Serves 8 Sodium Per Recipe: 117.2 mg Sodium Per Serving: 14.6 mg
8 medium to large red potatoes, cut in half¹ (110.7 mg) 1 teaspoon oregano (.27 mg) 1 tablespoon fresh rosemary² (.442 mg) 2 tablespoons extra virgin olive oil (trace) 8 med to large mushrooms, sliced (5.76 mg) Toss potatoes and mushrooms. Place potatoes and mushrooms in flat Pyrex baking dish and drizzle extra virgin olive oil across them. Sprinkle with dried or fresh oregano and rosemary. Bake at 425° F degrees, stirring every 10-15 minutes. Bake about 35 to 45 minutes. ¹Or use Yukon potatoes. ²If you like rosemary, use more. Same with the oregano.
Flexitarian — 2 Carb Choices Serves 9* Sodium Per Recipe: 142.7 mg Sodium Per Serving: 15.9 mg
Peggy Shultz created this for us many, many years ago. Careful though, whoever you serve this to will want more than one serving. 2/3 cup white unbleached all-purpose flour (1.65 mg) 1½ teaspoons Ener-G Baking Powder (13.5 mg) 2 large eggs (126 mg) 1 cup sugar (trace) 1 teaspoon vanilla (.378 mg) 1 cup pared and chopped apples (trace) 1 cup chopped dry roasted unsalted pecans (1.134 mg) Beat the eggs. Gradually add the sugar and vanilla. In a separate bowl, sift the flour and baking powder. Fold dry ingredients into wet. Add the apples and nuts. Put in greased 8x8 pan and bake at 350° F for 35-40 minutes. Cut into squares. Serve for dessert. Serve with zero sodium canned whipped cream or low sodium sorbet. * You can cut them smaller and serve 12.
50% off Kindles and EPUB version of Living Well Without Salt. Simply enter coupon code LW63C when purchasing book at Smashwords.com Total Cost: $3 Copy and paste this address into your browser: https://www.smashwords.com/books/ view/108455?ref=arrohead Mega 24 News
Provence Spice Mix Leg of Lamb with Garlic Chrismtas Dinner Special Flexitarians – 0 Carb Choices Sodium Per Recipe: 266.8 mg Sodium Per 4 ounce serving: 66.7 mg Serving size: 4 ounces
My favorite red meat is lamb. Always has been and probably always will be. Usually succulent, sweet and as close to venison as we can get with a domestic meat. You can rub the leg of lamb with your favorite spice mix or my Herbs de Provence Mix (found in the No Salt, Lowest Sodium Lightmeals book and in column to right) or even my Curry Mix. And you can serve in a bed of fruit or surrounded by Yukon or red potatoes, baked in the same juices of the lamb and served hot, quartered for a terrific presentation, along with unsalted peas, green beans or squash. This recipe is what I call a basic leg of lamb for Christmas. You can also refer to page 88 in The No Salt, Lowest Sodium Cookbook for a great raspberry leg of lamb. Serve with mint jelly on the side. (We make our own mint jelly, thereby cutting the level of sugars.) 4 (4-ounce) servings of lean roasted leg of lamb (263.1 mg) 3 cloves garlic, sliced into 3 pieces lengthwise** (1.53 mg) 1 teaspoon ground or fresh thyme (.78 mg) 1 teaspoon ground summer savory (.348 mg) ½ teaspoon lavender (trace) ½ teaspoon tablespoon dried or ground basil (.252 mg) ¼ teaspoon dried sage (trace) ½ teaspoon ground or dried rosemary (.272 mg) 1 teaspoon dried marjoram (.216 mg) 1 teaspoon white pepper (trace) Optional: Spritz with a tablespoon of mint sauce*** (trace) Preheat oven to 325° F. (See cooking chart below) Mix spices together. Remove the fell from the lamb. Slice small holes around the lamb and poke garlic into each hole. Rub lamb with the spice mix. Place lamb on rack in a roasting pan (we use either an All Clad or a Cuisinart metal roasting pan. Bake for the time Required to achieve the type of meat you like as listed below. Let stand for about 10 minutes after cooked before slicing. Let of Lamb Cooking Chart (325° F for each): Appox. Min. Per Lb. Rare Med Well Whole, with bone 5 to 9 pounds 20 25 30 Whole, boneless 4 to 7 pounds 25 30 35 *Serve with baked red or Yukon potatoes, halved and set into roasting pan one hour before lamb is done. Serve hot with mint jelly. **May use more garlic if you like. ***A mix of mint, vinegar and sugar (Or purchase mint sauce from Lea & Perrin or Crosse & Blackwell brands.)
Mega 25 News
Vegan — 0 Carb Choices Sodium Per Recipe: 18.3 mg Sodium Per Teaspoon: .418 mg Makes: 14.6 teaspoons
Maureen brought home a small bag of spices from Provence, France. We tried them and they were out of this world. It was a mix that we found we could use on beef, chicken, turkey, soups and just about anything that had meat or potatoes in it. This is what we have come up with as a substitute for that mix. 4 tablespoons ground or fresh thyme (9.46 mg) 4 tablespoons ground summer savory (4.224 mg) 1 tablespoon lavender (trace) 1 tablespoon dried or ground basil (1.53 mg) 2 teaspoons dried sage (.154 mg) 1 tablespoon ground or dried rosemary (1.65 mg) 3 tablespoons dried marjoram (2.618 mg) ½ teaspoon savory (trace) Mix together, shake. Store in tightly sealed container. Use with meats, potatoes and soups and stews.
Did You Know? That many olive oils do not contain olive oil? The only pure olive oil we can buy is extra-virgin olive oil. Make sure the bottle you buy is dark if not completely black. Don’t buy large bottles if you don’t use it quickly. All oils can turn rancid in as quickly as a month or so once opened. Store in dark areas.
Lacto — 3 Carb Choices Servings: 32 Slices/Pieces Sodium Per Recipe: 458.6 mg Sodium Per Slice (based on 32 slices): 14.3 mg
1¼ cup orange juice not from concentrate, fortified with calcium, warmed to about 110o F to 120o F (3.109 mg) 4 tablespoons unsalted butter (6.248 mg) 4 tablespoons extra virgin olive oil (trace) 1 tablespoon apple cider vinegar (.15 mg) 2 teaspoons pure vanilla extract (.756 mg) 3 medium to large eggs (189 mg) 2 oranges, lemons or mandarins, grated zest only (.72 mg) 5 cups best for bread white flour (12.5 mg) 1 tablespoon vital wheat gluten (2.25 mg) ¼ teaspoon ascorbic acid (trace) 1/3 cup white granulated sugar (trace) 1 tablespoon + ½ teaspoon bread machine yeast (7.98 mg) Warm orange juice and place into bread machine basket. Add balance of ingredients in order listed or per your manufacturer’s order. You may exchange the mandarin zest with lemon or orange or tangerine zest. Prepare two 9 x 5 inch loaf pans by very lightly greasing them (or a cookie sheet or panettone pan if you have them). I use a 9” round pan although an 8” also works. Set machine on dough cycle and when ready, roll dough onto lightly floured bread board. Slice ball into two halves if making one round and one loaf, or into thirds if making 3 standard loaves. You can also make “the monster,” a term used around her for a single loaf. Press down each piece until about 1/2” thick. Spread the below fruit mix evenly between the pieces. When spread, roll over the dough until the fruit mix is closed. Then hand knead about three or four times until the fruit is evenly dispersed within the dough. Shape the ball for what you are going to bake. If making the single large loaf you’ll need a panettone bread form you can purchase at Sur La table (see our pantry at www.megaheart.com/pantry.html For two smaller free-form round loaves, you can shape them by hand and set them on a large cookie baking sheet, about 7” apart from each other. This dough will behave differently from other no salt recipes. This dough will actually grow in the oven while baking. It becomes a very fine textured, almost croissant like dough. I usually use one 9” x 5” loaf pan and my 8” or 9” cake pan. Lightly greased. Set each half into a their respective pan, cover with a light cloth or loose plastic wrap (lightly oiled using spray can olive oil), and set into a warm place (70o F to 90o F for rising). Rising takes about an hour. About fifteen minutes before ready to bake, preheat oven to 350o F. Set the baking rack to lower third of oven or if using a convection oven, where your oven manufacturer recommends bread baking. (Not near the top however.) When bread is ready for baking, use a very sharp knife to slice a cross X on the top of the round loaves, or a series of two diagonal cuts or one lengthwise slice on the standard bread loaf. Spread the top of your chosen loaves with the below almond paste mix. Bake the single large round loaf at 350o F for about 40 minutes (or a bit longer if necessary). Bake the two single loaves or the two standard bread loaves at 350o F for about 30 to 32 minutes. Mega 26 News
FRUIT MIX 1/3 cup golden seedless raisins, packed (6.534 mg) 1/3 cup diced or sliced pitted dates (1.762 mg) 2 tablespoons unsalted pine nuts (.338 mg) 1 teaspoon anise, crushed with mortar/pestle (.336 mg) ½ cup glazed or candied cherry–pineapple mix, juice/liquid drained (186.2 mg) 3 tablespoons slivered or sliced unsalted almonds (.276 mg) 1 tablespoon white unbleached flour (.156 mg) Mix all ingredients together using flour to help keep fruit separated. May add a bit more flour if needed. The Topping You can use your favorite sweet-bread topping or try this version of our almond paste. (You’ll note that I like to use a lot of almonds in my bread making. Almonds are a great source of nutrients that help ward off heart disease.) Homemade Almond Paste You can use marzipan or store-bought almond paste that comes without salt and a tablespoon of powdered sugar if you like. But this homemade version is easy to make, stores well in freezer or refrigerator and tastes better. 2 cups of whole, unsalted almonds (2.76 mg) 2 cups confectioner’s sugar (2.4 mg) 2 tablespoons orange juice (trace) 2 teaspoons almond extract (.756 mg) Using your food processor’s steel cutting blade (Cuisinart best for this one although a high powered Braun will work), grind the almonds down. Add in ½ cup sugar and chop some more. Add in the corn syrup or orange juice and almond extract and sugar and continue to process until you have a smooth paste. The almond skins will show as tiny specs, but they only add to the flavor. You can use this same paste for other breakfast rolls such as bear claws, almond croissants, etc. Set aside in the refrigerator until ready to top the dough just prior to baking.
MERRY CHRISTMAS From Our Family To Yours Mega 27 News