"Bruschetta nachos"

Serves one

20 small low-sodium Tostitos rounds

1 medium tomato (a GOOD one!)

20 fresh basil leaves (or 10 large ones)

2 fresh bocconcini (similar to fresh mozarella, but no sodium at all) balls, sliced into 20 thin discs

garlic and onion powder

Mrs Dash (optional)

freshly ground pepper (optional)

Lay out tortilla chip rounds on a platter. Top with cheese. Mix tomato with spices and toss. place tomato mixture and basil leaves on top of each "nacho" and serve.

Nutritional Info for entire dish

Cals: 305

Fat: 17.5 g, 7g of it saturated

Cholestrol: 40 mg

Sodium: 75 mg

Carbs: 24g

Protein: 13g

avocado toast breakfast or snack

1 weight watchers whole grain flat roll (they look like little brown english muffins but are lower calorie at 110 cals and have about 140 mg of sodium for the entire bun (it splits in two), or any bread with equivalent sodium content

1/4 haas avocado, mashed with 1 tsp mayo, pepper, garlic & onion powder. Add a squirt of lemon juice if wanted

2 medium slices of tomato

Mrs. Dash

• toast bun/roll in a toaster. spread with avocado mixture and top with tomato. Sprinkle Mrs Dash on top

Cal 182

Sodium 148 mg

Fat 7.8g

carbs 26g

Protein 5.2 g

Broccoli Parmesan pasta

8 servings

Ingredients:

• 3 tbs olive oil
• 5 cloves garlic, peeled and pressed
• 2.5 cups broccoli florets
• 3 oz hard Parmesan cheese (not the kind in a can, the wedge type)
• 1 lb or 450g pasta of your choice

Insructions:

• Bring a large pot of unsalted water to a boil and cook pasta for 7-9 minutes, depending on variety; meanwhile steam broccoli florets in a steam basket at the same time until stems are fork-tender.
• drain pasta and turn off heat from smaller broccoli pot. add olive oil to large pot over medium-low heat and sauté garlic until golden, but not brown or charred. Remove from heat and toss with pasta and broccoli.
• Grate Parmesan cheese using the fine side of a cheese grater or using a Parmesan grater. Reserve a little bit for topping and mix the rest with the pasta.
• Serve on plate with a meat dish or other protein. Top with a generous pinch of parmesan cheese (fresh Parm, don't bother with the canned type) and optional shake of Mrs Dash of your preference.

Nutritional Info for 1/8 recipe (a bit over a cup serving):

Cal 295

fat 8.9 g (2.6 saturated, 4.7 Mono unsaturated)

Cholesterol 7.2 mg

Sodium 192 mg

Potassium 200 mg

Carbohydrates 42 g

Protein 11.5 g

Good source of vitamin C and folate

Baked Dilled Salmon

8 servings

Ingredients

• 800g (a bit more than a pound and a half) of skinless salmon steaks
• 3 tbs unsalted butter
• garlic powder
• onion powder
• dill weed

Instructions

• Preheat oven to 400. Cover a baking pan with foil.
• melt butter in the microwave on high for 1 minute. Stir in spices.
• Lay salmon on foil-covered pan and brush with spiced butter mixture
• Bake in oven for 10 minutes or until fish flakes easily with a fork.
• Serve with lemon wedges if you prefer.

Nutritional Information for each serving (about 3.5 oz portion):

Cal 231

Fat 12.5 g

cholesterol 82 mg (you can substitute butter with olive oil if you prefer, or replace fat entirely with lemon juice)

sodium 57.4 mg

Potassium 642 mg

Protein 25g

great source of B-12, B-6, and Selenium

Meatloaf #1

1 lb ground beef

1 hotdog bun, whirled in food processer until crumbs

1 egg

1 onion, grated or chopped

Hunt's Tomato Sauce, no salt added

2 tbs vinegar of your choice

black pepper

Mrs Dash Garlic and Herb blend

1 tsp dry mustard

dash of cayenne

garlic and onion powders

Mix crumbs with dry seasonings, then mix into ground beef and onions. Add egg and vinegar and half the tomato sauce. If mixture is too dry, add a little water. Put in loaf pan and cover with other half of tomato sauce and sprinkle with some Mrs Dash or spice of your choice ( salt free)

Bake for around 1.5 hours at 350 or until done.

fits in a bread loaf pan, nutritional info is calculated for 1/4 of the loaf, which is actually a lot. You'll probably eat less than that, so feel free to do the math yourself if you're minding calories or sodium stringently

Calories		379.1
Total Fat		24.9 g
	Saturated Fat	9.8 g
	Polyunsaturated Fat	1.3 g
	Monounsaturated Fat	10.7 g
Cholesterol		121.1 mg
Sodium		159.2 mg
Potassium		396.2 mg
Total Carbohydrate		14.2 g
	Dietary Fiber	2.1 g
	Sugars	4.7 g
Protein		23.7 g

Chickpea and Potato curry

serves four

Ingredients

• 2 cups cooked chickpeas (from dry, not canned)
• 2 cups chopped potatoes, skin on (I used mini potato/fingerlings)
• 1 large onion, diced
• 1 jalapeño pepper, de-seeded and minced (optional)
• 1 tbs olive oil
• 1/2 tsp ginger paste and 1/2 tsp garlic paste, or grated ginger and minced or pressed garlic
• pinch of cumin seeds
• 1/4 c plain yogurt
• 1 cup (or more) water (or cooking liquid if salt free)
• 1/8 tsp cayenne pepper
• 1 - 2 tsp curry powder
• 1/8 tsp turmeric powder
• 1/8 tsp ground coriander seed
• Mrs. Dash Southwest Chipotle blend (optional or substitute with smoked paprika or salt free chipotle pepper)
• freshly ground black pepper
• dash of Tabasco to taste
• 1 tsp lime juice to taste
• 1/4 tsp of salt (optional if you want a no salt version. Nutrition info will include the salt)
• 5-6 fresh basil leaves, bunched together and sliced very thinly into slivers

Instructions:

• sauté onion and jalapeño in olive oil over medium-high heat until onions are soft and begin to carmelize. Add cumin seeds and sautee a minute or two before adding ginger and garlic pastes. Add chopped potatoes and dry spices and stir.
• After a few more minutes, add cooked chickpeas and either water or cooking liquid. Turn heat to medium and cover pan or pot and let simmer until potato is tender and liquid is reduced down.
• Add yogurt, salt, Tabasco, and lime juice, stirring well and allow to cook. This makes a sort of "sauce". When at thickness preferred, take off heat
• Sprinkle with fresh basil slivers and add a bit more freshly ground pepper or lime juice to your own taste.

Nutritional Info-- serving size- 1/4 of the recipe:

Calories: 244

Fat 6 g

Carbs 40g

Protein 10 g

Sodium with the salt: 168mg Without the salt ingredient: 24mg

recipe is high in B6, vitamin C, Iron & Copper