Instant mash potatoes make a great thickening agent for chili and sauces. I know, I know I had the same first thought that my chili will taste like mash potatoes but, they don’t change the flavor. They work great just don’t use too much and, most instant mash potatoes are very low in sodium, usually 20 mgs.

1/4 cup Balsamic vinegar

1 teaspoons Capers (No Sodium)

1 teaspoons Dijon mustard

1 1/2 teaspoons Dried basil

1 tablespoon Fresh parsley — chopped (opt)

—–PER TBLSPOON—–

25*mg sodium

Combine the ingredients. Adjust vinegar to taste, since it has a

strong flavor. Store in a covered container in the refrigerator. Makes

about 1 cup.

Note: If you don’t have balsamic vinegar, you may substitute

another kind. But, if this be the case, start with water and vinegar in

equal proportions.

FESTIVE BANANA NUT BREAD

INGREDIENTS

4T - 1/2stick of Flieschmans Unsalted Margerine

4T - Low Sodium Applesauce

3/4c Sugar (May substitute some or all with a substitute sugar Manufacturers directions)

2 - eggs

1c - Bread Flour (zero sodium)

1t - Zero Sodium Baking Powder (Featherweight Brand)

1c - Whole Wheat Flour (no sodium)

3 large - Bananas ripe, mashed

1t - Vanilla

3/4c - walnuts (unsalted) andchopped

Directions:

Preheat oven to 350 debrees, grease a 9X5X3 bread pan with zero sodium cooking spray. Cream margerine, applesauce and sugar till light and fluffy then add your eggs one at a time beating well after each egg. Mix you baking powder into your bread flour then mix in your whole wheat flour. Add the flour mixture to your creamed mixture. Fold in bananas, vanilla, and walnuts. Pour mixture into your pan and bake 50 to 60 minutes or until a fork pulls out clean. Depending on your oven as much as 15 to 20 minutes additional may be required, watch that top doesn’t over-brown. Cool in pan 10 minutes, then on a reack.

I had a hard time keeping track of how much fluid I drank to, so I devised this simple little technique.

You may be allowed more or less then two liters but work in two liter increments. Do this by filling a two liter bottle (soft drink type) with water. If your going to have a cup of tea, pour water from the two-liter bottle into your tea cup first. Then, dump the water out of the tea cup and pour your tea or drink into your cup. The amount remaining in your two liter bottle is the amount you have left for the day (if your on a two liter restriction). If your going to have a bowl of soup, pour water from the two liter bottle into the soup bowl first. Then the same as the first drink we had dump the water out of the bowl and pour your soup in. We have now subtracted from the two liter bottle the tea and the soup. What remains in the bottle is what fluids we have left for the day.

Perform this same way of measuring with all your fluids through-out the day and when the bottle is empty, your done with fluids for the day.

We are here to help!

Be Sure To Visit Our Low Sodium Recipe Pages

1 3/4c - Bread Flour NO SODIUM
1/2 - vegetable or Endova Oil
1t - NU SALT Sodium Free
3-4T - cold water

FILLING MIX

3T - Bread Flour ZERO SODIUM
3/4c - Splenda or Brown Sugar
3/4t - ground cinnamon
1/2t - nutmeg
6 Fresh Large Apples (nutritional value)
1/2c of Walnuts if desired! (Make sure there is no sodium)

Instructions

Mix Flour, oil, and Nu-Salt until the flour is pea size. Begin to mix in the cold water one tablespoon at a time until it is moistened and begins to stick to the side of the bowl.. Do not add any more water but if it seems too dry you may add up to 1 or 2 additional tablespoos of oil. Form the pastry into a ball. Roll out your pastry into equal round sections pn a floured surface. Each piece should be slightly larger then your pie pan. Peel your apples in a large bowl and mix together wityh your other filling spices and seasonings and flour. Fill your shell with the filling and spred evenly out. Cover the filling with the second pastry crust and pinch the edges of the two pastry shells together. Cut some slits or fork holes into top of pie to release steam. Or you may create a basket weave as in our pictures pie if you have the weaving skills!

Preheat Oven to 350º and bake pie for about 45 - 55 minutes depending on your ovens temperature. Bake until crust is a light golden brown. Allow to cool on a cooling rack and enjoy!

This pie has No Sodium or Sugar Added to its recipe!

THIS IS MY FAVORITE!

I like to make one large pancake from this recipe.

What You Need:
1/2c - Bread Flour (zero Sodium)
2T - Applesauce
1t - Egg whites (Just Whites)
1/2t - Baking Powder (Sodium Free)
1pack - Splenda
1/2c + 2T - Water
1/2t - Cinnamon Sugar
1T - Endova or Vegetable Oil for pan
1pat - Flieschmans unsalted Margarine
1/4c - sugar free pancake syrup

Directions:
Mix together flour. applesauce, water, baking powder, egg whites, and splenda. Stir until the mixture is still a bit lumpy. Heat a oiled fry pan to a medium heat and pour the mixture into one large circle. Cook until the mixture begins to bubble, and just starts to brown at the edge. Flip and cook about a minute or two on the other side until that side browns. Remove from pan and sprinkle the cinnamon sugar on top. Add the unsalted margarine and syrup if you desire and enjoy!