1. 30-Minute Breakfast Pizza
Adapted from an old Pillsbury recipe for a
modern, low-sodium audience. This fabulous pizza makes any breakfast
into a party! Top with sliced tomatoes and fresh herbs if desired.
Unbleached all-purpose or gluten-free flour may be used instead.
INGREDIENTS | SERVES 8
1 cup white whole-wheat flour
1 teaspoon all-purpose salt-free seasoning
1 teaspoon dried Italian seasoning
1⁄2 teaspoon garlic powder
Freshly ground black pepper, to taste
2 egg whites
2⁄3 cup low-fat milk
1⁄2 pound lean ground pork or turkey
1 teaspoon light brown sugar
1⁄2 teaspoon dried marjoram
1⁄4 teaspoon dried red pepper flakes
1⁄4 teaspoon freshly ground black pepper
1⁄4 teaspoon ground sage
1⁄8 teaspoon ground rosemary
1 small onion, diced
2 eggs, beaten
1⁄2 cup shredded Swiss cheese
Learning to Live Low Sodium
It’s hard to change the way you eat
overnight; doubly challenging if you’re preparing meals for a family.
During difficult transitions, remind yourself and others of the reasons
for change. Food is nourishment, but it can also be regarded as
medicine. You are what you eat. The DASH diet offers a lifeline of
health to you and your family; one of the greatest gifts you can give.
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Preheat oven to 425°F. Grease and flour a 12-inch pizza pan and set aside.
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Measure the flour into a mixing bowl. Add
the salt-free seasoning, Italian seasoning, garlic powder, and freshly
ground black pepper to taste and whisk well to combine.
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Add the egg whites and milk and mix well. Pour batter onto the prepared pizza pan and spread to even.
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In a large bowl, mix the ground meat with the brown sugar, marjoram, red pepper flakes, black pepper, sage, and rosemary.
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Heat a skillet over medium, add seasoned meat and onion, and cook until browned, about 5 minutes. Drain any excess fat.
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Sprinkle the meat and onion mixture evenly over the batter. Place pan on middle rack in oven and bake for 20 minutes.
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While crust is baking, heat a nonstick
skillet over medium-low. Add beaten eggs and let sit for roughly 30
seconds to set, then using a heatproof spatula or wooden spoon, gently
stir the eggs until fully cooked, roughly 2 minutes. Remove from heat.
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Remove pan from oven. Top baked pizza with
scrambled egg and cheese. Return pan to oven for 3 minutes. Remove
pizza and cut into slices. Serve immediately.
Per Serving | Calories: 145 | Fat: 5 g | Protein: 12 g | Sodium: 72 mg | Fiber: 2 g | Carbohydrates: 13 g | Sugar: 2 g
2. Homemade Granola
Subtly sweet and super crunchy, this cereal
keeps well for weeks when stored in an airtight container. The dried
fruit is stirred in after the cereal has fully cooled, so it stays
soft. Unsweetened shredded coconut lends a lot of flavor without much
sodium; eliminate if you’re watching your fat.
INGREDIENTS | YIELDS 10 CUPS
6 cups quick or old-fashioned oats
11⁄4 cups unsalted chopped nuts (your choice)
1⁄2 cup dried unsweetened coconut
1 teaspoon ground cinnamon
1⁄2 teaspoon ground ginger
1⁄4 teaspoon ground cloves
1⁄4 teaspoon ground nutmeg
1 cup pure maple syrup
11⁄2 tablespoons pure vanilla extract
2 cups chopped dried fruit (your choice)
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Preheat oven to 350°F. Take out 2 sided baking sheets, spray lightly with oil, and set aside.
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In a large mixing bowl, combine the oats, chopped nuts, shredded coconut, cinnamon, ginger, cloves, and nutmeg.
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Add the maple syrup and vanilla and stir until everything is thoroughly coated.
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Divide the mixture between the 2 baking
sheets. Place sheets on middle rack in oven and bake until golden
brown, roughly 25–30 minutes. Two or three times during baking, remove
pans from oven and carefully stir contents before returning to oven.
This will ensure even baking so granola does not burn.
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Once golden, remove pans from oven and set
aside to cool fully. Once fully cooled, stir the dried fruit into the
mixture. Store in an airtight container.
Per Serving | Calories: 266 | Fat: 10 g | Protein: 5 g | Sodium: 7 mg | Fiber: 4 g | Carbohydrates: 42 g | Sugar: 19 g
