In The News: Daily Sodium Intake Over 1500 mg Linked To Higher Stroke Risk

A sodium intake greater than the American Heart Association's recommended level, 1500 mg/day, has shown to increase the risk of stroke, according to a recent study published in the journal Stroke. The researchers found that there was a 17% increase in stroke risk for each additional 500 mg consumed AND those that consumed 4000 mg per day had a 2.6 fold increase stroke risk vs. those consuming less than 1500 mg. A summary of this compelling study can be found by clicking HERE To check out the abstract from the study, click HERE Also, click HERE for a link to all my lower sodium recipes!

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Greek Chicken Pizza

My husband is passionate about a Greek inspired pizza from Fresh Brothers so I thought I’d try and emulate it at home- pretty darn good with way less calories!

Ingredients:

1 whole wheat pita
1/3 cup finely cubed cooked chicken
2 tablespoons tomato sauce
1 tablespoon thinly sliced red or white onion
2 tablespoons chopped olives (black or kalamata)
1-2 tablespoons finely chopped basil
1/8 teaspoon dried oregano
2 tablespoons low fat feta cheese

Directions:

Preheat oven to 350 degrees. Spread the sauce on the pita and then add the onions, basil, oregano, olives and chicken. Sprinkle the pita with the cheese. Place the pita on a baking sheet cooking spray and bake at 350 degrees for about 15 minutes or until crust is lightly browned/crispy.

Makes one pizza, one serving

Serving size 1 pizza Calories 310 Protein 24 g Carb 41 g Fiber 3 g Sugars 3 g Fat 7 g Saturated fat 2.5 g Sodium 840 mg

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Fabulous Food Finds: Oat Flour

Since I have started trying to make more gluten-free recipes, namely baked goods, I thought I was doomed to need to use commercial gluten-free baking mixes that have all kinds of additives yet were devoid of whole grains and fiber. That was until I discovered oat flour. Bob’s Red Mill has a gluten-free variety (or you can make your own by grinding up oats in the food processor). 1/3 cup has 160 calories, 3 grams of (mostly unsaturated healthy) fat, NO sodium, 26 grams of whole grain carb, 4 grams of fiber and 7 grams of protein. I was impressed by these stats so I thought I’d give it a try, while hoping the taste of my recipes would not suffer. The results? Surprisingly successful! I have actually read that oat flour can replace all purpose flour 1:1 in some recipes and I have had success in sub-ing it in for whole wheat flour in my Autumn Apple Cake, Ginger Pear Cake and Apple Crumble recipes. I have also used it in my Pumpkin Spice Cake, Gluten-free Chocolate Chip Cookies, Carrot Cake Macaroon and White Chocolate Walnut Cookies recipes with a great result as well. Still wanting to try working with coconut flour and almond meal too so if and when I do I’ll be sure to post any good recipes I come up with!

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Carrot Cake Macaroons

A fun and reasonably healthy Spring treat- go ahead Easter Bunny!

Ingredients:

2 cups unsweetened finely shredded coconut
½ cup honey
1/2 cup finely grated carrot
4 tablespoons white whole wheat flour, all purpose or Gluten Free Oat Flour (such as Bob’s red mill) if you are on a gluten-free diet
½ cup liquid egg whites
2 tablespoons raisins
2 tablespoons chopped pecans
¼ teaspoon nutmeg
¼ teaspoon cinnamon
1/8 teaspoon powdered ginger (optional)

Directions:

Preheat oven to 350 degrees. Combine the flour, spices and coconut in a small bowl. In a larger bowl, beat together the eggs and honey. Slowly add the flour/coconut mixture to the larger bowl with the egg whites and honey until thoroughly mixed. Stir in the carrot, pecans and raisins. Drop in small spoonfuls (using a scooper is helpful) onto greased cookie sheets and bake 11-15 minutes, until tops are firm and bottoms are very lightly browned.

Makes about 30 cookies

Serving size: 1 cookie Calories 70 Protein 1 g Carb 7 g Fiber 1g Sugars 5 g Fat 4.5 g Saturated fat 3.5 g Sodium 0 mg

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Cabbage Veggie Soup

Spring has just arrived so I thought I'd post one last soup recipe before warmer weather is upon us. This is a great comforting soup for a rainy day!

Ingredients:

1 teaspoon olive oil
2 cups chopped carrots
2 cups chopped celery
1 cup chopped onion
2 cups chopped cabbage
One 15 ounce can diced tomatoes
32 ounces chicken or vegetable broth (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
½ to 1 teaspoon garlic powder
1-2 teaspoons sweet paprika
salt and pepper to taste


Directions:

Add the teaspoon olive oil, carrots, celery and onion to a large pot and sauté on medium-high heat for 5 -7 minutes, stirring frequently. Add the cabbage, tomatoes, broth, garlic powder and paprika and bring to a boil, then reduce the heat, add salt and pepper to taste and simmer for at least 12 -15 minutes until veggies are tender.

Makes 10 cups, 10 servings

Serving size: 1 cup Calories 40 Protein 2 g Carb 7 g Fiber 2 g Sugars 4 g Fat 1 g Saturated fat 0 g Sodium 490 mg

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Easy Chicken Cacciatore

A healthy twist on a traditional Italian favorite, plus it is very easy to make too!

Ingredients:

4 medium sized chicken breasts (about 1 pound)
2 teaspoons olive oil, divided
2 red bell peppers, sliced (2 cups)
½ large white onion, sliced (1 cup)
2 cups sliced mushrooms
One 15 ounce can crushed tomatoes
½ teaspoon garlic powder
½ teaspoon dried basil
2 tablespoons capers (optional)
parmesan cheese (optional for garnish)
salt and pepper (optional)

Directions:

Coat a large non-stick pan/skillet with 1 teaspoon olive oil, add the chicken breasts and brown on medium high heat, about 2-3 minutes each side. Remove from pan and set aside. Add the second teaspoon olive oil, the peppers and onions to the pan and sauté for 3-4 minutes, stirring often until lightly browned and starting to soften. Throw in the mushrooms and half the can of tomatoes and continue to heat, stirring occasionally for another 3-4 minutes. Then add the browned chicken breasts, the basil, the capers, garlic powder and the second half of the canned tomatoes, reduce to low-medium heat and simmer, stirring occasionally for about 15 minutes until the chicken is tender and no longer pink inside. Add salt and pepper to taste and garnish with parmesan cheese if desired.

Makes 4 servings:

Serving size: ¼ recipe Calories 230 Protein 29 g Carb 15 g Fiber 4 g Sugars 8 g Fat 5 g Saturated fat 1 g Sodium 230 mg with capers the Carb is 16g and Sodium is 350 mg

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White Chocolate Walnut Cookies

White chocolate macadamia nut cookies MOVE OVER, white chocolate plus walnut is a winning combo as well, plus these cookies are lower in sugar and made with whole grains too, and can even be made gluten-free!

Ingredients:

1 ¼ cup oat flour, (if you are on a gluten-free diet use a gluten free brand such as Bob’s Red Mill (you csn also make your own to by grinding gluten free oats in food processor)
½ cup oats (gluten free rolled oats for GF diet- I used Bob’s Red Mill)
1/2 teaspoon baking powder
1 egg
1/2 cup margarine, slightly softened (preferably an all natural brand such as Earth Balance)
¾ cup brown sugar
½ cup white chocolate chips (*use a gluten-free oats such as Nestle if you are on a gluten-free diet)

¼ cup finely chopped walnuts

Directions:

Preheat oven to 350 degrees. Mix flour, oats and baking powder in a small to medium bowl. In a larger bowl, mix the brown sugar, egg and margarine. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the chips and walnuts.
Refrigerate the dough overnight or at least a few hours for best results.
Drop the cookie dough in rounded spoonfuls (or use a small ice cream scooper) onto a baking sheet to make 24 cookies. Bake for 10-15 minutes or until lightly browned around the edges.
Makes about 2 dozen cookies
Serving size: 1 cookie Calories 100 Protein 1 g Carb 13 g Fiber 1 g Sugars 9 g Fat 5 g Saturated fat 3 g Sodium 85 mg

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