10 minute read
Easing Off The Saltshaker
Don’t take your doctor’s advice to reduce sodium with a grain of salt
By Shannon Serpette
If you’re in your golden years or inching toward them, your doctor may have told you to reduce your sodium intake. Certain conditions like kidney disease and diabetes can make it difficult for your body to properly balance your sodium levels, so you’ll need to watch how much sodium you take in. And since excess sodium can be bad for your heart, you can help your health by reducing how much you use.
The following recipes are a good place to start since they use little or no salt in them. If you keep experimenting with your recipes, you’ll learn that low sodium doesn’t have to mean tasteless.
Balsamic Roast Chicken
INGREDIENTS
1 whole chicken, about 4 pounds 1 tablespoon fresh rosemary or 1 teaspoon dried rosemary 1 garlic clove 1 tablespoon olive oil 1/8 teaspoon freshly ground black pepper 8 sprigs of fresh rosemary 1/2 cup balsamic vinegar 1 teaspoon brown sugar
Heat the oven to 350 degrees. Mince the rosemary and garlic together. Loosen the chicken skin from the flesh, so you can rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Place two rosemary sprigs into the cavity of the chicken. Truss the chicken. Put the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes, until it reaches an internal temperature of at least 165 degrees. Baste frequently with pan juices. When it’s browned and the juices run clear, transfer the chicken to a serving platter. In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until it is warmed and the sugar dissolves, but don’t boil. Carve the chicken and remove the skin. Top the carved pieces with the vinegar mixture. Garnish with the remaining rosemary and serve immediately.
Orange Roughy
INGREDIENTS
2 orange roughy fillets, each 4 ounces (as an alternative, you may use flounder or tilapia) 1 lemon, cut into four wedges 1 teaspoon fresh thyme, chopped
DIRECTIONS
Heat the oven to 400 degrees or heat the grill. Position the rack four inches from the heat source. Lightly coat a baking dish with cooking spray and place the fish on it. Squeeze the juice from two lemon wedges over the fillets. Sprinkle with thyme. Bake or grill until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes or so. Remove from the oven and garnish with the remaining two lemon wedges.
INGREDIENTS
1/3 pound whole-wheat penne pasta 1 cup chopped asparagus, 1-inch pieces 1 tablespoon water 1/2 cup halved cherry tomatoes 1/4 cup chopped fresh basil, plus whole leaves for garnish 1 tablespoon minced garlic 1/8 teaspoon freshly ground black pepper 2 ounces goat cheese
DIRECTIONS
Fill a large pot with enough water to cook your pasta and bring it to a boil. Add the pasta and cook according to the package directions. Drain the pasta. While the pasta is cooking, put the asparagus and water in a microwave-safe bowl. Heat it on high power in the microwave until it is tender-crisp, about 3 minutes. In a bowl, combine the cherry tomatoes, basil, garlic, and pepper. Add the asparagus, pasta, and goat cheese and toss until well mixed. Place in the refrigerator for at least 20 minutes before eating.
Tasty Salad Greens
INGREDIENTS
6 cups mixed salad greens 1 medium fennel bulb, trimmed and thinly sliced 2 medium pears, cored, quartered, and thinly sliced 2 tablespoons grated
Parmesan cheese 1/4 cup toasted walnuts, coarsely chopped 2 tablespoons extra-virgin olive oil 3 tablespoons balsamic vinegar Freshly ground black pepper, to taste
DIRECTIONS
Divide the salad greens onto six plates, and scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts, and drizzle with olive oil and vinegar. Add black pepper to taste. Serve immediately.
BEEF STEW
INGREDIENTS
1 pound beef round steak 2 teaspoons canola oil 2 cups diced yellow onions 1 cup diced celery 1 cup diced Roma tomatoes 1/2 cup diced sweet potato 1/2 cup diced white potato with skin 1/2 cup diced mushrooms 1 cup diced carrot 4 cloves of garlic, chopped 1 cup chopped kale 1/4 cup uncooked barley 1/4 cup red wine vinegar 1 teaspoon balsamic vinegar 3 cups low-sodium vegetable or beef stock 1 teaspoon dried sage, crushed 1 teaspoon minced fresh thyme 1 tablespoon chopped fresh parsley 1 tablespoon dried oregano 1 teaspoon dried rosemary, minced Black pepper, to taste
DIRECTIONS
Heat a grill or broiler to medium heat. Trim the fat and gristle from the steak. Grill or broil the steak for 12 to 14 minutes, turning once. Don’t overcook. Remove from heat and let rest while preparing vegetables. In a large pot, sauté the vegetables in oil over medium-high heat until lightly brown, about 10 minutes. Add barley and cook for an additional 5 minutes. Pat the steak dry with paper towels. Cut into half-inch pieces and add to pot. Then add the vinegars, stock, herbs, and spices. Bring to a boil and simmer for 1 hour until the barley is cooked and the stew has thickened.
APPLE-CRANBERRY TARTS
INGREDIENTS For the filling:
1/2 cup dried cranberries 1/4 cup apple juice 1 teaspoon vanilla extract 1/4 teaspoon ground cinnamon 2 tablespoons cornstarch 4 large tart apples, cored, peeled, and sliced
For the crust:
1 and 1/4 cups whole-wheat flour 2 teaspoons sugar 1 and 1/2 tablespoons unsalted butter, melted 1 and 1/2 tablespoons canola oil 1/4 cup ice water
DIRECTIONS
In a microwave-safe bowl, combine the cranberries and apple juice. Cook on high for 1 minute, then stir. Continue to heat for 30 seconds at a time, stirring after each time until the apple juice is very hot. Cover and set aside until the mixture is close to room temperature, about 1 hour. Stir in the vanilla and cinnamon. Set aside. Heat the oven to 375 degrees. In a large bowl, combine the cornstarch and apple slices. Toss well to coat evenly, and add the cranberries and juice mixture. Mix well and set aside. In a large mixing bowl, mix together flour and sugar. Melt butter and add oil. Add butter and oil over dry ingredients. The mixture will be crumbly. Add the ice water one tablespoon at a time and mix with a fork until the dough begins to form a rough mass. Set down a piece of foil on a countertop and roll the dough on top of it from the center to the edges, making a circle about 13 inches in diameter. Place the fruit filling in the center of the dough. Spread the filling over the dough, leaving a 1- to 2-inch border. Fold the edges of the crust up and over the filling. The pastry won’t completely cover the filling, giving it a rustic look. Place another piece of foil over the tart to protect the exposed fruit. Slide tart, bottom and top foil included, onto a cookie sheet and bake about 30 minutes. Remove the top foil and continue baking until browned, about 10 minutes. Cut into 8 wedges and serve immediately.
Crispy Potato Skins
INGREDIENTS
2 medium russet potatoes Butter-flavored cooking spray 1 tablespoon minced fresh rosemary 1/8 teaspoon freshly ground black pepper
DIRECTIONS
Heat the oven to 375 degrees. Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are crisp, about 1 hour. Carefully — potatoes will be very hot — cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of the potato flesh attached to the skin. Save the pulp for another use if desired. Spray the inside of each potato skin with butterflavored cooking spray. Press in the rosemary and pepper. Return the skins to the oven for 5 to 10 minutes. Serve immediately.
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