Recipes..help!

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Happydance's picture
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Joined: 2010-11-14

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In light of the recent situation with my husband's health, I need help in this "healthy heart" department.  We have gone non/lo fat for a long while now (basically diabetic diet because of me), and I've upped the ante since New Years.  He's lost 30 lbs since Thanksgiving, me zilch grrrrr.  ( I only want to lose 20!) There are NO bad fats in this household, except for an occasional splurge.  My husband is truly a meat and potatoes man.  I can't give him anything that resembles an onion or tomato, except sauce is ok, and onion is ok if it's a non visual base for something.  He's very picky on the veggies he'll eat--no spinach, no kale etc.  He was OD'd on fish as a kid, and won't even consider it, except canned tuna.  Shellfish is OK.

The problem I'm having is the no salt thing.  I admit, I lean toward the easy side dishes, loaded with salt.  I've bought alot of the no salt spice stuff, but it's not quite cutting it.  Any suggestions?

cisco9510's picture
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Joined: 2010-11-10

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My dad uses some kind of salt substitute my mom gets at walmart and I cannot for the life of me think of the name... I want to say salt sense or heartsmart...I will have to ask her in the am...

on of my favorite sides is baby asparagus sauted in sodium free chicken broth- 2 crushed cloves of garlic and garlic pepper (mccormick grinder kind)

*** Lemon juice... knew I was missin something ... Thanks Katie(seebelow)

Lady Kate's picture
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Joined: 2009-10-28

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OOhhh yum. Mandy. that really sounds good..

I could not get the chicken thawed enough for picatta tonight.. ( no micro wave here)

so I sauteed some green beans in some EVOO.. sprinkled with chili powder, squished some lemon juice ( teases people into thinking it's salted) on it.. topped with some slivered almonds and just for fun, spread some swiss cheese ( shredded ) on the top.. The Dodgers are playing and Mike had no clue there was no salt on the mess.Bingo!! veggies and calcium, vitamin C and tastes good..

sweetpea's picture
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Joined: 2010-10-25

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One thing you can do is get rid of the table salt and only use sea salt or kosher salt, even in the salt shaker, it's much better for you.  Basically anything that comes in a box is loaded with sodium...When I grocery shop I try to stick to the "fringes" rule, which says that all the stuff that's good for you is around the perimeter of the store and the junk in colourful jars and boxes clutters up all the center aisles.  Therefore if you shop around the edge of the store as much as possible you are automatically buying better food! 

My favourite healthy recipe is tilapia with a creamy dill sauce, served with green beans and rice.  The sauce is pretty much just mayo, sour cream, chives and lemon juice/zest, it's super easy and the whole thing takes like 20 minutes including prep time, which is just as quick as kraft dinner. 

sweetpea's picture
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Joined: 2010-10-25

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Whups I missed the part about him not liking fish!

Asparagus is a great side, also easy and good for your heart!  Try baking it at 450 for 10 minutes on a cookie sheet with a drizzle of olive oil, salt and pepper, then once it's done add a bit of freshly grated parmesan.  Delicious! 

chris b.'s picture
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Joined: 2011-01-20

Happydance, go onto the American Heart Assoc. web site.  They used to have a cook book that was very good. I get"taste of home healthy cooking"  There are some really good recipes in there.  Just some suggestions: when you shop,  first thing you when you pick up anything check the sodium content.  don't but anything canned, packaged, or prepared.  Frozen vegies are okay, fresh are better.  Dave has high blood pressure so I don't let him have any salt.  play around with some different spices rather than use salt.  We really like chicken (boneless skinless tasteless) with thyme on it, or a little sage.  Then bake it in a LITTLE olive oil, sometimes I mix the spice with bread crumbs then bake,350 degrees for 45 minutes, flip 1/2 way through.  Watch the shell fish I know years ago they used to say no shrimp...hmmm maybe we should look at that.  If the Heart assoc.doesn't have a list of "bad" foods, I'm sure we can find a list somewhere.  okay just looked at shrimp 10 medium shrimp have 380mg sodium (about 15% rda). Good luck and keep in touch. 

blue4's picture
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Joined: 2011-02-28

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Hoping your husband's health situation continues to improve (and you loose the 20 you wanted to!).  As for recipes...

My hubby is a meat and pot. guy too.  Never touches anything that resembles healthy.  So cooking healthy for him has been a challenge.  BUT, he was so desperate to loose 40 lbs. that he let me have total control of his diet for 2 months to see what would happen.  He he heee.

I made everything from scratch and found I could get a really good beef gravy by using low sodium beef broth and cooking some sort of beef in it in a slow cooker with onions carrots celery and garlic.  Then all I had to do was make brown rice (no salt).  Thicken up the gravy with cornstarch and poof - something close to homecookin'. 

If I think of another big hitter that's more creative but still appeals to the meat man I'll post again.  Right now, Reesie whining to go out!

cisco9510's picture
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Joined: 2010-11-10

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I have a WW slowcooker recipe "book" somebody gave me that are all low-fat, low sodium, low calorie meals... I will look for that as well and I can scan it in and PM it to you ince I do find it...

Patriot's picture
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Joined: 2010-08-16

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I like to kick my dishes up a notch with cayenne pepper.(liquid and powder)More heat(spice) is also beneficial in weight loss because it speeds up your metabolism at the same time.It's great on green veggies as well as potatoes.Garlic,chili powder,and onion powder are also great for seasoning food.Garlic is good for your cardiovascular health as well.

I also substitute a ground turkey/chicken for hamburger in recipes where a lot of flavor comes from other ingredients like chili and spaghetti sauces.

cisco9510's picture
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I have a great turkey "chili" recipe that my hibby actually loves and has no idea it is so healthy- we put it over baked potatoes w/ red. fat shredded cheese and he does light sour cream...