Friday, October 31, 2008

New Recipes

I got my bi-weekly e-newsletter on Low Sodium Cooking from Dick Logue today. Here are a couple of the recipes in this edition that looked particularly good to me since the weather has cooled off:

Black Bean Soup

A flavorful Latin style soup that's low in carbohydrates and fat. Use homemade salsa if you have it. If not, look for a brand like Enrico's no salt added, which is just as low, or Newman's Own that has around 120 mg of sodium per serving. This will add about 30 mg per serving.

1 1/2 c Dried Black Beans
4 c Water
2 T Olive Oil
1 Onion,Finely Chopped
1/2 Green Bell Peppers,Finely Chopped
2 ea Garlic,Minced
2 Carrot,Finely Chopped
2 Celery,Finely Chopped
1 t Cumin
1/4 t Cayenne
1 T Lime Juice
1/4 c Salsa

Soak beans in water overnight. In a large Dutch oven, sauté onion, pepper, garlic, carrots and celery until almost soft. Add spices and sauté a few minutes more. Add beans, water, lime juice and salsa and simmer until beans are beginning to fall apart, 1 1/2 to 2 hours.

Yield: 6 Servings

Per Serving:
130 Calories
5 g Protein
5 g Total Fat
1 g Saturated Fat
1 g Polyunsaturated Fat
3 g Monounsaturated Fat
18 g Carbohydrates
5.7 g Fiber
24 mg Sodium
360 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
1 Starch
0.5 Vegetable
0 Lean Meat
0 Very Lean Meat
1 Fat


Easy No-Crust Apple Pie

Subscriber Kate originally sent us this recipe for an easy apple dessert It's as good as she said it was. And as she pointed out, for those of us who don't like to peel apples it doesn't take as many as a "real" apple pie.

4 Apples,Peeled And Sliced, 2 Golden Delicious And 2 Macintosh
1 T Sugar
1 t Cinnamon
3/4 c Unsalted Margarine,Melted
1/2 c Sugar
1 Egg
1/2 t Sodium Free Baking Powder
1 c Flour

Slice the apples put in a bowl. Add cinnamon and tablespoon of sugar and mix well. Dump into a greased (I use the Canola spray) 10" glass pie plate. In the same bowl beat the egg, add: melted margarine, 1/2 Cup sugar, baking powder and flour. Pour over apples (it'll be thick, so I actually put little spoonfuls all over to make sure it all gets covered). Bake at 350 degrees for 40-45 mins until golden brown and a toothpick inserted comes out clean.

Yield: 8 Servings

Per Serving:
306 Calories
3 g Protein
18 g Total Fat
3 g Saturated Fat
6 g Polyunsaturated Fat
8 g Monounsaturated Fat
36 g Carbohydrates
1.8 g Fiber
15 mg Sodium
153 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
Other Carbohydrates
Lean Meat
Very Lean Meat
Don't forget you can sign up for Dick's free e-newsletter yourself at by e-mailing him at These recipes and more are also available online in Microsoft Word format at
He also has a cookbook available at here:

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