Low-Salt Recipes
For Healty Diets
Salt is added to our diets to fla
vor foods. Most of us believe food
tastes very bland without it Unfor
tunately, high-sodium diets
increase the risk of high blood
pressure and aggravate high blood
pressure once it exists. High blood
pressure increases the risk of heart
attacks, strokes and kidney
disease.
To reduce heart disease, keep
sodium intake to less than three
grams a day.
Salt substitutes can be used. One
of the most popular ways to reduce
salt intake is to use different herbal
blends. Like salt, herbs are a flavor
enhancer. Herbs do the same thing
as salt and they are healthier for
you.
You can buy herb butter blends
to saute eggs, a salad herb blend for
salads. You can use dill, savory or
dried chives for for eggs, poultry
and fish.
Also good quality pepper is a
great substitute for salt. Taste pre
ferences are different. But if you
preferred lots of salt, don’t think
you can’t modify your tastes.
Avoid adding salt to your food at
the table and limit jrour intake of
salty foods for two weeks. By gra
dually reducing your salt intake,
your tastes buds will adapt and you
may even begin to prefer foods
unsalted.
Try these recipes that use herbs
and spices as flavor enhancers
instead of salt with its harmful side
effects.
SPICED RED CABBAGE
4 cups shredded red cabbage
'A cups cider vinegar
'A cup water
'A teaspoon ground allspice
'A teaspoon ground cinnamon
'/■ teaspoon ground nutmeg
2 tart apples, peeled, cored and
diced
1 tablespoon sugar
In a saucepan, combine shred
ded cabbage with all ingredients
except apples and sugar. Cover
and cook over moderate heat for 15
minutes, tossing several times so
the cabbage will cook evenly.
Add apples and toss again. Cov
er and cook 5 minutes longer. Add
sugar.
If more water is needed during
cooking, add 2 or 3 tablespoons,
but when the dish is done, all mois
ture should have cooked away.
Am. Heart Assoc.
Recipe Topics
If you have recipes for the topics listed below, please share
them with us. We welcome your recipes, but ask that you
include accurate measurements, a complete list of ingre
dients and clear instructions with each recipe you submit.
Send your recipes to Lou Ann Good, Lancaster Farming, P.O.
Box 609, Ephrata, PA 17522. Recipes should reach our office
one week before publishing date.
Jan.
13- Potatoes
20- Lamb
27- Pancakes
Feb.
Bone On The Range
MARINATED FISH STEAKS
l'/i pounds fish steaks
Combine:
2 tablespoons oil
'/] cup tarragon oil
1 teaspoon Worcestershire
sauce
'A teaspoon black pepper
1 bay leaf
2 tablespoons chopped parsley
Marinate fish steaks in oil mix
ture for at least 3 hours before
cooking. Broil 10 minutes on both
sides. Before serving, pour lemon
sauce on top of steaks.
Sauce:
Vi cup margarine or salt-free
butter
3 tablespoons lemon juice
1 teaspoon lemon rind
1 tablespoon parsley
Fern Leinbach
Narvon
MASHED POTATOES
8 to 10 potatoes
1 stalk celery
1 bay leaf
1 large clove garlic
4 tablespoons butter
'A cup heavy cream or milk
Pepper to taste
Combine celery, bay leaf and
garlic in a small cooking bag and
cook with potatoes until soft Dis
card flavoring bag. Mash potatoes,
adding cream and butter. Can be
served with burnt onion gravy with
tarragon.
GINGERBREAD
1 cup dark molasses
'A cup brown sugar
'A cup oil
A teaspoon cinnamon
A teaspoon cloves
'A teaspoon nutmeg
1 teaspoon ginger
1 cup boiling water
214 cups flour, unsifted
1 teaspoon baking soda
Blend together the first seven
ingredients and stir in boiling
water.
Mix the unsifted flour. Dissolve
the baking soda in 2 tablespoons
hot water; add to batter. Pour into a
greased BxBx2-inch cake pan.
Bake 30 minutes at 350 degrees.
Am. Heart Assoc.
Beef
NO—SALT SUBSTITUTE
1 tablespoon chives
1 tablespoon parsley
1 teaspoon sage
'A teaspoon cayenne pepper
'A teaspoon savory
'A teaspoon nuyoran
'A teaspoon garlic
Combine ingredients and sub
stitute the mixture for salt in sea
soning vegetables and meats. Add
black pepper when seasoning
meat
Fern Leinbach
Narvon
BURNT ONION GRAVY
WITH TARRAGON
1 teaspoon safflower oil
1 large white onion, diced
1A cups water
2 teaspoons vegit
A teaspoon tarragon
'/• teaspoon sage
Dash nutmeg
A teaspoon chevil
Brown onion in oil. Add water
and all other seasonings. Simmer
for 10 minutes. Add 3 tablespoons
flour, if desired.
RED FRENCH DRESSING
A cup polyunsaturated oil
2 tablespoons vinegar
2 tablespoons lemon juice
A teaspoon dry mustard
A teaspoon paprika
A teaspoon coarse pepper
A cup mayonnaise
A cup tomato paste
A teaspoon Worcestershire
sauce
Mix ingredients together and
shake well. Chill before using.
Makes I'A cups.
110-ounce package frozen peas
2 tablespoons water
1 tablespoon green creme de
men the
Place peas and water in a sauce
pan. Bring to a boil, reduce heat
and cook, covered, 3 to 5 minutes.
Remove cover, dot with margarine
and pour in creme de menthe.
If you use the right coml
Fern Leinbach
Narvon
Fern Leinbach
Narvon
MINTED PEAS
1 tablespoon margarine
Am. Heart Assoc.
m of herbs and seasonings, you’ll never miss the salt.
EAST INDIAN STUFFED FISH
3 pounds whitefish or bass,
deboned
'/• teaspoon black pepper
2 tablespoons fresh onion,
minced
!A teaspoon garlic powder
1 teaspoon curry powder
'A teaspoon black pepper
2 cups whole grain bread
crumbs
'A cup celery, finely chopped
1 tablespoon parsley, chopped
2 tablespoons butter, melted
Preheat oven to 350 degrees.
Sprinkle inside of fish with pepper
mixed together.
Combine the remaining ingre
dients, tossing lightly. Spoon into
cavity of fish. Close opening with
skewers and lace with strong
thread.
Sprinkle skin of fish with
pepper.
Bake in buttered baking pan for
Featured Recipe
HARRISBURG (Dauphin Co.) Winners of the third annual
Pennsylvania Veal Recipe Contest were announced recently at the
Our House Restaurant, Grover, where the contest was held. The con
test was part of a coordinated veal marketing effort conducted by the
Pennsylvania Beef Council.
Dave Ivan, executive director of the Beef Council, said that this
year’s entries emphasized the versatility and good taste veal offers
consumers. “This year, a majority of the recipes submitted reflected
how appropriate veal is for today’s health-oriented lifestyles,” he
said.
Gamering the $3OO top prize was Gwendolyn Gray, of Philadelphi
a. Her “Almond Cutlets” recipe impressed the panel of judges for its
delicious, simple taste, and overall ease of preparation.
Second place honors wait to Lewis Sarkozy, Scranton, for his
Hungarian veal stew. Sarkozy received $l5O for his second-place
recipe.
S.A. “Fran” Yuhas, Scotnm, submitted the third place recipe, a
stuffed veal chop and was awarded $lOO for her efforts.
ALMOND CUTLETS
1 pound veal cutlets, pounded to 'A ” thickness
1 cup dry bread crumbs
A teaspoon pepper
A teaspoon salt
'A cup almonds, chopped very fine
1 egg. well beaten
Brush cutlets with beaten egg. Mix bread crumbs, almonds, salt
and pepper. Dredge cutlets in crumb mixture. Using a nonstick frying
pan, brown cutlets in 1 tablespoon oil over medium heat Place
(slightly overlapping) in a 10xl4-inch baking pan, cover and bake at
325 degrees for 35 minutes. Serve with a parsley and lemon garnish.
350 to 40 minutes or until fish
flakes. Serves six.
HOMEMADE SAUSAGE
V* pound ground turkey
Vi teaspoon pepper
'A teaspoon basil
'A teaspoon sage
A teaspoon oregano
Vi teaspoon allspice
Vi teaspoon nutmeg
'/• teaspoon garlic powder
Vi teaspoon chili powder
Vi teaspoon Tabasco, optional
1 egg white
2 tablespoons water
Combine all ingredients and
mix thoroughly. Shape into 4 pat
ties and place on a rack in a shal
low pan. Broil 2 to 3 inches from
heat for 10 to IS minutes. Turn pat
ties and broil 5 to 10 minutes or
until well done.
Am. Heart Assoc.
(Turn to Page B 8)