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Several readers have asked if I would do a column on low-sodium or salt-free cooking. It so happens that I have a cookbook titled “Salt-free cooking with herbs and spices.” And so, today’s recipes will be just that. Most of the recipes in this book are pretty “down-to-earth.” It does not give the actual amount of sodium in the recipes, however, it does say this –– “This recipe may be used for all mild sodium restricted diets, but those restricted to 1,000, 500 or 250 mg low sodium diets should omit some ingredients from the recipe.”

The recipes tell which ingredients should be eliminated. I will use the above quote when necessary and add what is to be eliminated. +++++

(See quote above and omit carrots and celery and do not eat the gravy.)

SWISS STEAK

3 lbs. round steak, cut 1/2-inch thick

1 garlic clove

1/4 c. flour

1/4 c. paprika

1/8 t. pepper

3 T. canola or olive oil

1 large sliced onion

1 c. thinly sliced carrots

1 finely chopped dill sprig or 1/8 t. dried dill weed (optional)

3 fresh tomatoes, coarsely chopped, peeled

boiling water

Rub round steak with garlic clove on both sides.

Combine flour, paprika and pepper in small bowl; mix well.

Pound mixture into top of meat, using a meat mallet or with a flat object, (Like the handle of a big knife, wrapping the blade end with a potholder or towel wrapped around it.). Cut into serving size pieces. Heat oil in a heavy or teflon skillet and saute onion until transparent; push aside.

Brown meat in skillet, turning to brown both sides. Lower heat and add about 1/2 c. water. Cover and cook over low heat for about one hour or until meat is almost tender. Add celery, carrots, dill and tomatoes (add additional boiling water if needed to cover the meat and veggies). Continue to cook about a half hour or until veggies are tender.

When ready to serve, thicken the liquid with a flour-water mixture to make a gravy. You may have to add more boiling water to that as well.

Makes 6-8 servings.

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And, a good fall recipe using the quote from above, substituting low-sodium bread crumbs (from low-sodium bread) for regular bread crumbs. Don’t get too worried about the amount of oil used if you’re sure to use the ingredient given.

FRIED PORK CHOPS AND APPLES

6 well-trimmed (of fat) rib or loin pork chops, 3/4-inch thick

3/4 c. fine dry bread crumbs (could use low-sodium crackers, finely crushed)

1/4 t. powdered ground sage

1/8 t. pepper

1/4 c. olive or canola oil

2 large cooking apples (Rome Beauty, Haralson, etc.) with skin on, cored and sliced crosswise into 1/2-inch slices

Rinse chops in a little water to dampen them. Combine next three ingredients, mixing well. Put in a shallow dish. Dip each chop into mixture on each side.

Heat oil in skillet; brown chops on both sides over medium heat about 20 minutes or until well done. Remove chops to a warm serving dish and cover to keep warm. Fry the apple slices in same skillet, adding a bit more oil if needed. Turn apple slices when they are lightly browned. Serve with chops.

NOTE: If the skillet has a lot of browned crumbs left in it, wipe them out with a paper towel and a little oil. Makes 6 servings.

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Let’s add a potato recipe that you might like to fix with the steak or chops.

BAKED POTATO PUFFS

4 large baking potatoes (russets)

1 slightly beaten egg

1/8 t. white pepper (can use black pepper if you wish, but it shows)

2 T. unsalted butter or margarine

3-4 T. shredded low-sodium cheddar cheese

Bake potatoes at 400 degrees for about 50 minutes or until done. Remove from oven and carefully cut potatoes in half, lengthwise; scoop out potato and save the shells. Mash potatoes in a medium bowl; add egg, pepper and butter. Beat until fluffy. Spoon back into shells. Top with cheese, dividing among the halves. Lower temperature of oven to 350 degrees. Put potatoes in a shallow dish or on a cookie sheet and return to oven for a few minutes, until the cheese is melted. Makes 6-8 servings.

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This recipe says 1,000, 500 or 250 mg low sodium diet MUST OMIT this recipe. So, if that pertains to you, go on to the next recipe.

GLAZED CARROTS

1 lb. fresh slender carrots, peeled and cut into slices (carrot pennies) about 1/4-inch thick

1/4 c. orange juice

2 T. unsalted butter or margarine

2 T. brown sugar (you may use the new brown sugar granular sweetener in place of the regular brown sugar if you wish)

Put carrots in a saucepan and just barely cover with water. Cook until fork tender; drain. Pour orange juice over carrots and toss. Add butter and brown sugar. Simmer and stir gently until butter and sugar are melted and carrots are glazed, about three minutes. Makes 4-6 servings.

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With our fresh Minnesota grown apples you can make this delicious apple dessert. You can use Honey Crisp, Haralson or Rome Beauty apples.

BAKED ORANGE AND

CINNAMON APPLES

6 large baking apples, cored

1/2 c. brown sugar (or brown sugar sweetener)

1/3 c. raisins

2 T. grated orange peel

1/2 t. cinnamon

2 T. unsalted butter or margarine

1 c. boiling water

Cut a one-inch strip of peel about one-third down from the top of the apples to prevent cracking. Put into a 7x11 or 9x13 baking pan.

In a small bowl, combine next four ingredients. Fill the cavity of each apple with this mixture, dividing equally. Dot each with butter. Pour boiling water around apples. Bake, uncovered for about one hour or until tender. Baste apples occasionally with liquid in the pan.

NOTE: You might need a bit more water if using a 9x13 pan. Serve warm or cold (warm is yummier). Makes 6.

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Thought for today: When filling memory’s wood box, throw in a stick for me.

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