Five Favorite Low Sodium Camping Snacks & Desserts

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Looking for some fun camping dessert or hiking snack ideas? We’ve rounded up a handful of some of our favorite low sodium on and off trail treats.  They’re tasty, fun, and easy to make.  Enjoy!

Make a Fun Camping Dessert: Cake in Orange (Peel).  Once you’re done eating the inside of your orange, you can use the shell and bake a small cake on the campfire!

 

A Smorgasbord of “S’mores 2.0 – if you’re trying to reduce your sodium, consider using rice cakes as a base.  We’ve listed a some fun low sodium options that you can use to make s’mores and roast on the campfire to your heart’s content! 

 

Make Your Own GORP & List of Low Sodium Trail Mix Ingredients for Inspiration.  Trail mix is one of our favorite (and most versatile) snacks (because it requires no baking).  We’ve also included a list of low sodium trail mix ingredients and options to tickle your palate.

 

Toasted Pecans & Walnuts are always one of our favorite “on the trail” snacks.  They’re easy to whip up and you can make them “naked” or with cinnamon & brown sugar!

 

Easy to make and handy to tuck into a backpack. Make our homemade orange-vanilla, cranberry and pecan granola bars (or make it “loose” and hang like a long neck goose!)

Asparagus – An Enchanting Low Sodium Ingredient

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Asparagus is a tremendously versatile vegetable. Whether smothered in our nearly guilt free  velvety mock hollandaise, pureed in soup, or sliced in a simple salad, the possibilities are deliciously endless. But there’s more to it than the end product. Here, we look at nutritional facts, how it grows, three varieties, how to choose and store it.

Asparagus Nutritional Facts
• 5mg of sodium and 310mg of potassium per cup (180g).
• 88.2mg of phosphorus and 5.3 grams of protein per cup (180g).
• Each spear contains only 4 calories, plus, asparagus is a good source of folic acid, fiber and vitamins.

Growing Asparagus
One of the more enchanting things about asparagus is the way it grows. A crown planted about a foot deep sends spears up for harvest. In the cooler early spring, it may take 4-5 days between harvests. As the days and nights get warmer, a spear can grow as fast as 10 inches per day. If the spears aren’t picked, they become woody and grow out into ferns – hence, asparagus fern.

Asparagus Colors: Green, White & Purple
The most common type of asparagus is the green variety. However, white asparagus is very popular in Europe, where it’s known as “the royal vegetable.” Though less bitter and more tender, it’s the same botanical variety as green. So how does it grow white? By “blanching” – manually covering the spears with a mound of dirt. This deprives the plant of sunlight, preventing photosynthesis and the production of chlorophyll, producing white spears. I can only imagine what a pain-staking job this is. But, the added labor explains why white asparagus is more expensive.

Purple asparagus, or Violetto d’Albenga, was originally developed in Albenga Italy. With higher sugar content and less fiber than green, purple asparagus makes a great accent in salads and is my personal favorite. The purple color is retained during brief cooking, but keep in mind that if you cook it too long, it will turn green

Selecting, Preparing & Storing Asparagus
Spears are best when straight, firm, vibrant green and the tips tightly closed. Dull green and/or limp looking spears are aged. Thicker spears may have a fibrous layer of skin at the base. Rather than cutting the section off, the skin can be peeled for more tenderness and quicker cooking. White asparagus tends to have fibrous skin, so it’s most delectable when gently peeled prior to cooking. Peel from just below the head, down to the stem.

Asparagus is best used within two to three days of purchase. With a higher respiration rate than many vegetables, it can lose water content and wilt more quickly. For proper storage, clip about a ¼-inch off the bottoms and place in an upright container, stems submersed in one to two inches of water. Or, wrap the stems in a moist paper towel and store in a plastic bag.

When you’re ready to indulge, try steamed asparagus with our fabulous and nearly guilt free low-sodium, no egg yolk (and olive oil based) velvety mock hollandaise sauce .

Looking for Some Low Sodium Summer Sizzle? Here’s some our favorite Grilling/BBQ Recipes

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If you’re in need a of a little extra low-sodium summer mojo, read on!

We’ve compiled a list of five of our favorite low-sodium summertime barbecue/grilling recipes. Mix up your summer grill with chicken, fish, or oysters – and compliment it with a remoulade (a tasty alternative to coleslaw) or fresh fruit salsa. We think our recipes make for a perfect summer picnic or party.  We’ve “stealthfully” tested out our recipes on our friends and neighbors, not telling them it was “low sodium”, and received comments like ” wow, this is RAD”.

Get your BBQ on!

Chicken

Cajun Chicken – Sizzling hot!  The same spices for blackened chicken can be used for grilling on the fire (instead of a cast iron pan). Mixed in advance,  our Cajun spices pack up nicely for car camping as well.  We typically serve this with a mango salsa (recipe below).

BBQ Beer Can Chicken Recipe.  Literally, this is one of our most favorite recipes. We had our neighbors over this past weekend and we barbecued separate chickens for each family.  Self-service could not not be easier – we “plated” each roasted chicken on a large carving board (the left-overs were taken home by each family) – making clean up a breeze!

Salmon

Cedar Plank Salmon with Pluot Glaze.  Grilling on a cedar plank (one time use) is another fun and easy thing to do  - that adds a lot of flavor complexity.  If it’s your first time grilling with cedar planks, you’ll want to keep in mind that the wood at the lumber yard usually is sprayed with chemicals, making it unusable for cooking.  Be sure to use wood planks that are specifically marked “for culinary use”.

This simple baked salmon recipe can be adapted for the cedar plank (instructions on how to use a cedar plank are part of the pluot recipe above)

Oysters

Freshly grilled oysters are our favorite!  Grilling oysters is a quick and easy!  We whipped up a simple ginger-citrus dipping sauce that’s pairs well with oysters.

Remoulade

Céleri Rémoulade (celeriac / celery root remoulade) makes a nice and refreshing alternative to coleslaw.

Salsas

Tantalizing Mango Salsa!  Along with our favorite fruit based salsa recipe, there’s also a link to  ”How to Pick and Cut the Best Mangoes”

Grilled Pineapple Salsa. Grilling helps to bring out and highlight the sweet flavor notes, giving us more flavor.

The Case of Stolen Squash Blossoms

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Early yesterday morning we awoke to find our squash blossoms missing. The sight of it, or more accurately – the lack thereof, was enough to make us to do a double take.  We rubbed our eyes thinking this action might shake off a bad dream.  No dice, our blossoms were still missing. Our eyes darted across the landscape as we looked around for fresh evidence.  Perhaps our garden thief was cute little bunny rabbit hiding in the bushes?  Arguably, Mother Nature caring for her own is not an ideal scenario to consider – but Gaia sustaining the circle of life is always forgiven.   As we stared down at the clean dirt, still in shock, we realized the stems had been cut clean; they had been sliced with more precision than even I would have bothered to snip.  We were in utter disbelief. Someone must have really wanted our blossoms.  Our cute, but hungry, bunny rabbit perpetrator idea had just been squashed.

The humor of our situation quickly dissipated like a dark storm cloud unleashing a thunderstorm.  Gravity set in.  Someone, and not something, had stolen our squash blossoms right out from underneath our noses. Our other plants remained intact. The culprit had deliberately slithered over 20 feet through our front yard and let themselves through our primary gate to deflower our beloved plant.  They had made off like bandits.  As this second and more likely scenario began to take shape, we ruminated over our new realization.  Blankly staring down at our barren plant, we just stood there – quietly processing the adulteration that had occurred.  We were simply speechless.

The thought of someone stealing our garden produce brought out a bouquet of emotions. My temperature rose – I was mad, we had just been robbed. We had been denied our ultimate gardening reard, the harvest. I don’t know what it is like for you gardeners reading this, but for the two of us – we dream of gleaning from our garden for almost three quarters of every year.  Our garden inspiration gets renewed the day after our last harvest has just been completed.  This same dream carries us through the next growing season;  gardening is one of the few traditions that I have carried forward from my childhood.

Our little house on the prairie - my (then little) sister and I in our summer garden.

Gruesome images of historical [thievery] punishment methods (caning, severed hands, and hanging) flooded my mind.  Simultaneously, I was feeling upset and disenfranchised. I tried to think of better ways to guard our property.  Call the security guys.  Put in a better system with motion activated cameras, a water trigger spray (or how about an automated bow that shoots arrows? Just kidding Katniss).

As reality set in, a more reasonable option came to mind.  I could hang a warning sign, but seriously? The last time I had posted a sign on anything I owned was nearly twenty years ago after I bought a standard transmission car and I didn’t know how to drive a stick-shift. Worried about being distracted by tailgaters following me and stop signs on hilly roads (where I could accidentally grind my gears or stall my car), I printed a sign bearing large letters and I taped it to my rear window: “WARNING. I am learning to drive a stick-shift”.

This particular warning method proved to be quite persuasive.  For months (as I began to feel more comfortable driving my car), I’d watch people’s reaction in my rear view mirror.  A tailgater would peel-up behind me at a stop light, resting two inches away from my rear.  I’d watch their lips as they’d read my sign aloud.  I always knew when my message had been received:  almost always, their eyes would grow large and their pupils would dilate (fearing for the safety of their own car). My sign had obviously been effective because when traffic resumed, my tailgater was nowhere within sight.  Rarely did they pass – in fact, they were usually trailing thirty or forty yards behind me.   I’m not sure if they were just in disbelief?  Surprisingly, remembering this slice of life lifted my spirits.

I am now calm, but our squash blossom theft lingered with me – so I solicited the advice of a [police] friend.  Their advice to me was this:  don’t try to catch the thief yourself and put yourself into direct harm’s way – citizens’ arrests may not be your friend when someone is trespassing on your land and stealing from you.  You never know if the person will become unpredictable and how they will retaliate. Rather, strongly consider contacting the [non-emergency phone number] police with a license plate number and description of the person; discreetly take a (i.e., non-flash) photo of them in action.

Okay – that sounds like something I can do, but really? The whole situation has left me quite disenchanted.  What kind of a person steals someone else’s home grown produce anyway??

For those of you who still have squash blossoms, we had fun last year writing about how to harvest them and we made a squash blossom quesadilla.


I’ve decided to rule out buying squash blossoms at the market this week because my wound has still not yet fully healed.  So sorry, we’ll have to cook something else over the weekend and we’ll blog about it next week…

 

Guilt Free Eggs Benedict Recipe

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Unlike the traitorous Benedict Arnold (you know, the American General who defected over to the British side during the American revolutionary war), our version of low sodium Eggs Benedict stands true to its American roots. Our mini-series on making a more healthful Eggs Benedict has three parts. You can find our:

(1) Healthier (vegetable-based) Eggs Benedict topping ideas over at Foodista Reinventing Eggs Benedict: Lightening the Love. We left behind the “Canadian bacon” in favor of some tasty low-sodium alternatives (for the record, many Canadians wreathe when hearing the term “Canadian bacon” – it is more commonly referred to as “back bacon” in the motherland).

(2) Velvety Mock Hollandaise Recipe over on Davidson’s Safest Choice Eggs food blog. We decided to reinvent a healthier version of mock hollandaise (it’s olive oil, and not butter based) so we can eat more portions of eggs Benedict (just kidding…well, not really…).  And last but not least,

(3)  Mom’s homemade no-salt [English] muffins are posted here.  Making English muffins from scratch sounds much more difficult to make than it really is.  The Brits have guarding secrets down to a science, but this cat [of a recipe] was let out of the bag somewhere between London and Los Angeles.  I remember the first time my mom made these muffins for us, her comment was “wow, I didn’t actually think this was going to work!  It’s surprisingly easy and it feels extremely gratifying to make them from scratch.  I’m going to do this more often!”

And while it might seem like a lot of work to make the entire dish from scratch, the reality is that parts can be made in advance and pulled out of the fridge and quickly assembled for a weekend brunch – and the feeling of eating relatively guilt free, well, that is simply priceless.   Enjoy!

 

My Mom’s Homemade (no salt) English Muffins Recipe

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High tea anyone? English muffins sound exotic and complicated to make from scratch (blame it on the mysterious foreign accent), but surprisingly, cooking these delicious no-salt morsels follows an easy and oh-so-British straightforward approach. In commemoration of the Queens’ Diamond Jubilee, we thought it fitting to start our morning making homemade English muffins and end our brekkie celebration with an Eggs Benedict brunch.

Yes – you’ve just read it correctly, Eggs Benedict, your highness. It’s a fully loaded phrase that you don’t often hear on an I-try-to-eat-healthier food blog.  By now, all of the naughty imagery associated with Eggs Benedict should have been unleashed from the deep dark depths of your memory bank, causing your serotonin levels to serge. If we did our jobs right, we’ve probably just made your oh-so-healthy rubber neck take a one-eighty [degree spin] toward the dark side to pause and enjoy the view.  For a moment or two, you revel in the pleasure.  As you extend your arm’s reach and grab hold of the pitchfork named temptation, your inner guardian angel tries to snap you out of your trance.  Wake up, please – just wake up!

So while your good-conscience struggles to claw back your intentions to the lighter I’m-living-on-the-healthy-side and you try to screw your head back on straight, you’ll have to pardon us for inadvertently causing you whiplash.  (Okay, well maybe the whiplash wasn’t exactly unplanned – after all, we have been known to act irreverently on occasion).

In fact, our version of Eggs Benedict is pretty guilt free – or as close as we’re probably going to get.  We’ve paired my mom’s no-salt English muffins recipe (below) with our newly invented velvety mock hollandaise sauce.  Our mock hollandaise sauce doesn’t use butter or mayonnaise (and it’s just as creamy, being olive oil based), so we can sauce up our eggs bennie like nobody’s business.  Oh, its comfort food at its finest!

Keeping on the egg theme, we’ve structured today’s Eggs Benedict series after an Easter Egg hunt. You can find a some of our healthier (vegetable-based) Eggs Benedict ideas over at Foodista Reinventing Eggs Benedict: Lightening the Love. Our Velvety Mock Hollandaise Recipe (so we can eat more portions of eggs Benedict, just kidding…well, not really…) is posted over on Davidson’s Safest Choice Eggs blog.

And Bob’s your uncle (a common British expression for, and there you have it)! Pip pip, cheerio!

Mom’s Homemade (no salt) English Muffins Recipe

Yield: 8 English Muffins

Mom’s Homemade (no salt) English Muffins Recipe

Ingredients

  • ½ tablespoon (no sodium) active dry yeast
  • ¼ cup tepid water
  • Pinch of sugar
  • 2 tablespoons mashed potato (no butter or salt)
  • 1 cup potato [cooking] water, or milk (potato water = "leftover water" as a result of boiling potatoes.)
  • 1 ¼ cups white flour
  • 1 teaspoon sodium free baking powder
  • Cornmeal

Instructions

  1. Additional items: you will need four muffin or crumpet rings (3 inches in diameter) and a nonstick skillet.
  2. Combine the yeast, tepid water and sugar together and let sit (to proof the yeast).
  3. In a large bowl whisk together the mashed potato and milk, then add the flour and baking powder and continue to whisk until smooth. Add the yeast and beat for a minute to make a smooth thick batter a little thicker than a pancake batter. Cover with plastic wrap and let rise at room temperature for about 1 ½ hours, until large bubbles appear on the surface.
  4. Sprinkle a little cornmeal on the skillet to help prevent sticking. Spray the inside of the muffin/crumpet rings with cooking oil, and place on the pan. Using a ladle, fill the rings with the batter (that has now become light and airy). (see photos below)
  5. Cook on medium heat on the stove until the bubbles that appear on the top surface break (about 8 min.) Remove the rings with a pair of tongs, lift the muffins, add more cornmeal to the pan, and then flip the muffins onto the cornmeal. Allow the muffins to cook for about another minute. Remove to a rack and allow to cool.
  6. To serve, use a fork and push the [fork] tines into the center of the English muffin (horizontally), repeating this step around the entire circumference of the English muffin. Gently tear the two halves apart (rather than cutting across with a knife, which has a tendency of shredding the English muffin apart). Since the muffins are damp in the inside, toast in a toaster oven to slightly dry out the interior. (Devour as you normally would).

Notes

*Tip: using potato water - the goal is to use fresh potato water given that the taste profile changes the longer it is kept [refrigerated], We recommend using "same day" refrigerated leftover potato water for this recipe.

http://lowsodiumblog.com/2012/06/homemade-english-muffins-recipe/

 

pour the mixture into a ring mold

(sprinkle more cornmeal down first and then) flip the english muffin