Low or No Salt

 

 

Low Salt Tacos 

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Description:
Most of your sodium will be in the cheese and hamburger... but if you take care not to add too much cheese... you can eat 2 or 3 tacos... and still be under your 300 to 400 mg sodium per meal.


Ingredients:
3 oz low fat hamburger (55mg - 3oz) or turkey
Chili Powder, Cumin & hot spices or Mrs. dash
Taco Corn Shells (Meijers - 0mg sodium)
Chopped Tomatoe
Chopped Lettuce
Chopped Onion
Chopped Green Pepper
Low Sodium Cheddar Cheese (Tillamook Cheddar Cheese)
Sour Cream (Breakstone - 20mg - 2 Tablespoons)


Directions:
Brown in a frying pan...
3 oz low fat hamburger (55mg - 3oz)
Mix in...
Chili Powder, Cumin & hot spices that you enjoy (all no salt spices)

Put a tablepoon of meat mixture into...
Taco Corn Shells (Meijers - 0mg sodium)

Add Taco toppings...
Chopped Tomatoe
Chopped Lettuce
Chopped Onion
Chopped Green Pepper
If you like hot, add Chopped Jalapeno

Low Sodium Cheddar Cheese (Tillamook Cheddar Cheese)
Sour Cream (Breakstone - 20mg - 2 Tablespoons)

Serve with homemade Spanish Rice and homemade Re-Fried Pinto Beans


Notes: Most of your sodium will be in the cheese and hamburger... but if you take care not to add too much cheese... you can eat 2 or 3 tacos... and still be under your 300 to 400 mg sodium per meal.


Special Diet: Low Sodium


Category: Low or No Salt


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Wellness Tip
Fiber
There are two main types of fiber, soluble and insoluble. Soluble fiber has been associated with lowering blood cholesterol. It is found in oat bran, beans and other legumes, psyllium, prunes, apples and pears. Insoluble fiber, found in fruits, vegetables, dried beans, wheat bran, seeds, popcorn, brown rice, and whole grain products, is typical of the course material we think of as roughage. It helps keep the bowels regular and may also help prevent certain types of cancers. Both types of fiber, when taken with plenty of water, aid in weight control and the regulation of blood pressure.


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Traditional squash casserole with Pomegranate Juice
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Description: Acorn squash has a green skin speckled with orange patches and pale yellow-orange flesh, this squash has a unique flavor that is a combination of sweet, nutty and peppery.
I like this recipe as it uses many interesteing ingredients such as pomegranate juice, roasted peppers, Chinese five-spice powder and coconut milk aswell as wells as lots of nuts and seeds. In my garden my acorn squash are just about ready to harvest. I often store them and use later in the winter. At the store, squash is easily prone to decay, so it is important to carefully inspect it before purchase. Choose ones that are firm, heavy for their size and have dull, not glossy, rinds. The rind should be hard as soft rinds may indicate that the squash is watery and lacking in flavor. Avoid those with any signs of decay, which manifest as areas that are water-soaked or moldy.
While we've become accustomed to thinking about leafy vegetables as an outstanding source of antioxidants, we've been slower to recognize the outstanding antioxidant benefits provided by other vegetables like winter squash. But we need to catch up with the times! Recent research has made it clear just how important winter squash is worldwide to antioxidant intake, especially so in the case of carotenoid antioxidants. From South America to Africa to India and Asia and even in some parts of the United States, no single food provides a greater percentage of certain carotenoids than winter squash.
The unique carotenoid content of the winter squashes is not their only claim to fame in the antioxidant department, however. There is a very good amount of vitamin C in winter squash (about one-third of the Daily Value in every cup) and a very good amount of the antioxidant mineral manganese as well. Recent research has shown that the cell wall polysaccharides found in winter squash also possess antioxidant properties, as do some of their phenolic phytonutrients.
It's the combination of antioxidant and anti-inflammatory compounds in winter squash that have shown this food to have clear potential in the area of cancer prevention and cancer treatment.
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