5-Day, Super-Simple Meal Plan For Blood Pressure and Weight Loss
I would say, based on my research of research, that for many, a low of 1, to 1, mg would also work to reduce hypertension. How much sodium should we have? Also, Sugar or Splenda help yeast along. But not the same way we make the dough in a bread machine. It is all marketing hype. Garnish with sliced apples.
These bacteria microbes may help improve digestive function and the immune system, and may also help reduce side effects of antibiotic treatments, explains the California Dairy Research Foundation. Video of the Day. Benefits of Eating Yogurt Daily. Greek Yogurt or Regular Yogurt? How to Flavor Unflavored Greek Yogurt. Fat Free Greek Yogurt Nutrition. Chobani Greek Yogurt Nutrition.
What Can You Put in Yogurt? What Is the Healthiest Greek Yogurt? Nutritional Values of Greek Yogurt Vs. What Are the Benefits of Yoplait Yogurt? Find out which brands have added vitamin D by checking out the table below, and by reading labels when you shop. One study, which followed more than 5, university graduates in Spain for about two years, found a link between dairy intake and risk of high blood pressure.
Although most of the low-fat dairy consumed by the study subjects was as milk, Alvaro believes low-fat yogurt would likely have the same effect. Dutch researchers recently reported that higher dairy consumption mainly from milk and yogurt was modestly linked to lower blood pressure in Dutch men and women ages 50 to A study from the University of Washington in Seattle tested hunger , fullness, and calories eaten at the next meal on 16 men and 16 women who had a calorie snack.
The snack was either:. Although those who had the yogurt snacks did not eat fewer calories at the next meal, both types of yogurt resulted in lower hunger ratings and higher fullness ratings than either of the other snacks.
When buying yogurt, your first decision is whether you want regular-fat, low-fat, or fat-free. You probably have a favorite brand, with just the right texture or tang for your taste buds. If so, stick with it. But do check the label for sugar content. Some flavors and brands have more than others. And if you like a lower-fat yogurt, even better.
If you are sensitive to aftertastes, you may want to avoid light yogurts. If you don't mind NutraSweet, there are lots of light yogurts to choose from, and all taste pretty good. To make sure your yogurt contains active cultures, check the label.
Most brands will have a graphic that says "live and active cultures. If you want to know which specific active cultures your yogurt contains, look to the label again. Under the list of ingredients, many brands list the specific active cultures. And different cultures are thought to have different benefits. Get in the habit of stirring in a tablespoon of ground flaxseed every time you reach for a yogurt.
A tablespoon of ground flaxseed will add almost 3 grams of fiber and approximately 2 grams of healthy plant omega-3s, according to the product label on Premium Gold brand ground golden flaxseed. When enjoying calcium-rich yogurt, why not choose one that also boosts your intake of vitamin D?
See the table above. You can find many lower-sugar breakfast cereals with 4 or more grams of fiber per serving. Make your smoothie creamy and thick by adding yogurt instead of ice cream or frozen yogurt. Cup for cup, light and low-fat yogurt is higher in protein and calcium than light ice cream. It's also usually lower in fat, saturated fat, and calories. If you want to create your own flavored yogurt, start with your favorite plain yogurt and stir in all sorts of foods and flavors.
Here are a few ideas:. On those days when you need a morning or afternoon snack, that yogurt will be ready for you. Ascorbic acid is added to a few; this is okay. There are no tables, but the following was provided to us by the company that makes Ener-G.
High Altitude Baking 1. If you are using egg whites only beat to a soft peak and add an extra egg or egg white to recipes. If the recipe is dry add 2 tablespoons water for each cup of flour or mix. If a cake is collapsing or the cookie is overspreading, decrease sugar by 1 tablespoon for each cup of sugar.
If the product is sticking to the pan s , grease the pan generously or use parchment paper as sticking to pans is more likely at high altitude. Our baking powder now contains both calcium carbonate and magnesium carbonate. It is more soluble in acids than in water. It does contain some acid in its formulation, though more is sometimes good.
Removing salt alone will still give you a bread that rises but not very well. Whole Wheat bread won't work at all without something adjusted or added. White bread if you use a bread machine flour or "best for bread" flour and Fleischmann's Bread Machine yeast will rise but the bread won't stay fresh very long.
And it won't rise to the commercial level you're accustomed too. The reason Fleichmann's Bread Machine yeast works with the "best for bread flour" is that the product has ascorbic acid added to it. The "best for bread" flour has more gluten in it than let's say all-purpose flour. These combinations are important for producing the rise and the gas needed to help bread get those nice air pockets. This combination is referred to as a bread enhancer. Other additions you can make are granular soy lecithin and potato flour, which will help add longer shelf-life and a softer freshness.
Salt in bread is not the sole leavening agent but instead was initially put into bread to help keep the bread fresh. We recommend even with our ingredients that you store the bread in a zipper lock type bag. Most of our recipes will stay fresh on the counter for up to about 5 or 6 days with the above ingredient combinations. Also, you may freeze our bread and it will thaw or microwave thaw as though fresh.
Can I take anything out if I don't like it? I encourage you to play with bread recipes. Making bread is fun and making varieties of bread from a single recipe is also enjoyable. I suggest you write down what changes you make.
If you have a great success, then you know exactly what to do next time. If you don't have a success, then you already know where to start over. Changing recipes often requires altering other ingredients. For instance, recipes using buttermilk will require a different level of liquid or flour. Recipes using whole wheat will change the liquid levels. Sugar and yeast levels often change as well, but you will learn quickly when to adapt and what to adapt. You didn't say specifically what you wanted to change but I assume here you aren't going to remove the important ingredients like yeast, flour flour types can change of course , etc.
I recommend Fleischmann's Bread Machine yeast for all bread recipes whether in a machine or by hand. Fleischmann's Bread Machine yeast has added ascorbic acid, which works well when not using salt. However, we add more ascorbic acid since we've found that no salt bread recipes need it in a combination of other ingredients. I would also recommend that each of your bread recipes contain the three added ingredients ascorbic acid, vineger, gluten.
The combination of these three will help develop the gas and rise. Also, Sugar or Splenda help yeast along. Other ingredients we now recommend for freshness and flavor are potato flour about 2-tablespoons for every 3 cups of flour, exchanged for like measurements of flour , and granular soy lecithin.
This will add a nutty flavor and help enchance shelf life along with potato flour and help keep the bread fresh and airy for up to 5 days in a zipper locked bag. As to vinegar, we now add 2 tablespoons per each 3 cups of flour.
Reduce current liquid measurement by one tablespoon when you do this. I just want to say your trio of books are very helpful to me in the battle against salt!! The recipe for soy sauce was amazing. Thank you for your note, we are always please to hear good words about our work.
Yes, you can make bread in your Kitchen Aid. But not the same way we make the dough in a bread machine. Although active dry yeast would work, we suggest using Fleischmann's Bread Machine yeast since it has some ascorbic acid in it.
Before making bread with a Kitchen Aid you'll have to make what is called a "sponge. The liquid should be warmed to about 80 degrees F and not much higher. Too much heat kills yeast. Filtered water should be used since tap water varies with chlorine content and chlorine also kills yeast.
There are two ways to make the sponge. One is the quick way: The second way, one that seems to bring out the bread flavor more. It also produces more of a "sandwich bread" than the first way. Either way works well however. Pour half of the total amount of primary liquid in the recipe into a large bowl the one you'll make the dough in and then stir in two cups of the white flour.
Beat about 80 to strokes or around thirty seconds with the Kitchen Aid. Cover the bowl with plastic wrap and let rise in the room for an hour to about eight hours. In other words, you can use it at any time after an hour but not much later than 8 hours. When ready, add the rest of the ingredients and then make the bread as called for in the recipe. If the recipe is a bread machine only recipe and not a bread machine knead then oven bake, you'll want to let rise twice.
The first rise you press down gently, then shape into buns, bread pans, or whatever you're making and let rise again for about and hour to an hour and a half. Bake most bread like this at degrees F or higher.
If are in a cold climate you can heat your oven to about degrees F and let bread do its rising in there during the last rise. You won't have to cover it in the oven. When bread has risen, turn oven on to degrees F and when bread browns, test for doneness and remove. Usually bread takes from 15 to 25 minutes to bake if you start the bread in the oven.
Buns take less time. A secret for browning is to baste the tops of dough just before the second rise with a mixture of 1-egg white and 1-teaspoon of water, whisked. You also asked about where to locate vital wheat gluten. You can find vital wheat gluten at Bob's Red Mill. And you can find links to it and other products we recommend at Where To Buy. Is there somewhere in the Midland, Saginaw Michigan area that I can buy it.
We miss having it on our table. Please let us know. You may try Healthy Heart Market. Otherwise, I'm sure we could come up with a rye bread recipe if you like. Our Baking book has a rye bread on page 62 titled raisin rye. It's very good but does need to be store in a zip lock bag since we use absolutely no salt in it. You may want to try our White Whole Wheat bread recipe. The recipe answers your question with, "This flour from Bob's Red Mill and King Arthur's Flour Company is made from a wheat known as "white whole wheat.
There are two kinds of white whole wheat. Hard white and soft white. Neither is a "white" flour. They are in fact: This wheat is used for making pasta, pastries and other bakery goods.
It can make you a terrific tasting whole wheat bread as well. Now that real ascorbic acid is available nationally from King Arthur's Catalog online we use it in our recipes in place of listed citrus peel or Sure Jell Ever Fresh.
But you don't have to make the switch. Recipes work very well with either. Ascorbic acid citrus acid is found in the orange peel and in Sure Jell Ever Fresh, which also has sugar in it. We also like to add a dash of onion powder to give a bit of that old "salt" taste. A response to a visitor to Megaheart, September, We've learned much in the past 10 years about no salt bread making.
Vinegar is there to help with the freshness and shelf life of the bread salt's real purpose in bread. We use 1 tablespoon of vinegar per two to three cups of flour. We create a rise enhancer now by adding: The combination gives us a nice "airy" rise with holes in the bread and a longer shelf life if stored in zipper lock bags. In the baking book we use orange juice for liquid in some of the recipes which works very well , and that takes care of the ascorbic acid. The sugar activates the yeast and works with the added gluten and acids ascorbic and vinegar.
We recommend "best for bread flour" since it has more gluten than all-purpose. We recommend Fleischmann's Bread Machine yeast even if making by hand because it has ascorbic acid added to it. We have found a bit more is needed however and if using an active dry yeast even more than we recommend. We now also include Potato flour and some granular lecithin optional but recommended. These add even more freshness and shelf life when stored properly as well as flavor.
And we suggest adding a tablespoon of flaxseed meal to each 3 cups as well. This offers more fiber and a nutty flavor that's very good. These are optional of course, but worth experimenting with since they really help kick up the flavor of most unsalted bread recipes.
Your letter spurs me on to add more info at the Web site. You can also find a good one at our Recipes page. What am I doing wrong? Let's start from the beginning and see how you did from the start. The following is a sourdough starter recipe I use all the time: The receipe calls for 1 cup of bread white flour. This resulted in a soupy mess in my bread machine. I added more flour and re-set the machine to dough, at first it looked alright, but as it sat for rising it again began looking like a sticky mess.
Don's note to Kathy: Hi Kathy, You've touched a nerve here. In other words, I like a thick starter over a wet one. I negelected to mention that in the book. I actually made my sourdough years ago by putting the fresh mix on the windowsill and letting it foment for 7 days. In this area the air is perfect for that. I have added to it at least once a week while it's in storage.
Like the gentleman in the video at the link below, I put it in a Mason jar, but I don't seal it tightly. I made the error, not you. Maintenance of the starter is important. Here's a site I like. This guy really makes sourdough like I do. Video About Sourdough Maintenance.
The audio track is awful, but the text is on the money. I apologize for not posting a correction to that recipe earlier. So many low-sodium cookbooks the AHA one, for example are heavily geared mainly towards reducing fat in the diet. Since I am 5'4" and only weigh about 98 pounds, your cookbook helps me maintain my weight.
As a result, I have noticed that your bread recipes in the cookbook , are missing the fat and have replaced it with applesauce. I know this sounds backwards, but I am so skinny! How should I adjust the recipes to reflect this change? I am particularly interested in the regular white bread for the bread machine and the sandwich roll recipes.
Your question is a good one. You may exchange the applesauce for equal amounts of olive oil or unsalted butter. I prefer olive oil for a little flavor and more moisture. Oils are in bread recipes for the moisture. The meal planning guide in your cookbook was designed for a healthy diet, but without much sodium.
We all need some fat, what should be cut is the saturated fats and hydrogenated fats trans fats or trans fatty acides like those found in commercial cookies, crackers, margarine and other fat based products. Or can the dough be frozen? I don't have the room to freeze the extra rolls - and I always end up with a huge batch! You can find updates and fixes at Recipe Updates. Just put this page into your bookmark for future reference. Here's what you might want to try. I just bought a bread machine and noticed the recipes use 1 tsp and a half salt.
I read the yeast needs the salt My husband is not taking potassium anymore You can find some great recipes at our web site by visiting www. That will take you to our recipe page.
Scroll down to the bread section. Most bread machine manufacturers tell you www. It's a mistaken myth. Yeast works well without salt. However, you do need to help the flour along with other ingredients to make it "airier.
If you like an existing recipe, exchange the salt for 1 tablespoon of vital wheat gluten per every three cups of white flour and for every one cup of whole wheat flour. Add in 1 tablespoon of cider vinegar, at least one teaspoon of white sugar or Splenda substitute and a tablespoon of orange or lemon zest.
The lemon can be strong so I always use orange zest. The combination of the sugar, gluten and zest will cause your bread to rise better than if you used salt. We are doing this so we know what is in the bread. We would, however, like more variety than the book offers. Or do you just improvise with regular recipes and experiment? You can find additional bread recipes at: I was wondering if you knew of any substitutes for salt that would have the same baking results. For example, when making homemade bread, salt works with the yeast which makes it light and bubbly.
However, using a salt substitute or no salt at all makes the bread very heavy and dense, therefore tasting awful! Same as in cookies and many other recipes that call for salt. To answer your question about bread making right up front, it's easy to make it without salt. With a combination of gluten, sugar and ascorbic acid you can convert any recipe you have by leaving out the salt and adding the above. As a matter fact, our baking book with about bread, cookie and muffin recipes is has been a great success.
You can order one right now at Amazon. Com for a very small investment. If you haven't found a few bread recipes at our web site yet then visit: Recipes As you have learned, nothing replaces salt in baking.
For baking powder you can obtain Featherweight Baking Powder If you find a bread recipe you truly might enjoy, then if not using salt add the following to make it airier, fresher and longer lasting in a zip lock bag: You won't have to change the volume of yeast as long as a formula established centuries ago is followed. Remember your yeast has to be fresh or not spoiled, can't touch liquids if using a bread machine and I highly recommend you do use a bread machine even when making a single loaf or buns or cinnamon rolls or French baguettes, etc.
Use the machine to knead the dough and let it do its first rise. Then take out of machine and form what you want, let it rise again, bake at the prescribed temperature.
We have tested every single recipe we created in the bread book and listed all nutrients from calories to folate. Most of my bread recipes have no more than 2 to 5 mg sodium per serving.
I recommend any of the bread machines shown in our Kitchen Cabinet page. If you need further assistance with this, please don't hesitate to write. Can you tell me where I can find it?
We recommend any of the bread machines one our Kitchen Cabinet page. In your software is gluten the same as glutanic acid? We have a hard time helping families reduce gluten when it is often not listed as gluten on labels. What do you suggest? Rice You might be better off discussing this with a nutritionist R.
What I can tell you is: Glutanic Acid is a naturally occurring amino-acid, a constituent of many proteins. It is offered in many "health food" stores, vitamin pills and other forms from "health food" suppliers or stores. Also called "gluten flour," "instant gluten flour," "pure gluten flour," and "vital wheat gluten," depending on vendor and manufacturer is flour with the starch and bran removed. Gluten is the natural protein in the wheat endosperm which, when combined with water, forms a taffy-like dough.
This retains the gas and steam from baking. Gluten is recommended in our no salt breads to help the bread rise, expand and create a better "bread" texture. Also flour marked "Best for Bread Machines" has a higher level of gluten than all-purpose flour. Keep an eye on it while it's kneading to make sure the water is correct, since whole wheat flours vary in water adsorption.
If you need to add more do so 1-tablespoon at a time but let it knead for a few minutes before adding more. By the way, the "whole wheat" bread you buy in the store usually has "wheat flour" listed instead of "whole wheat flour. This retains the gas and steam from baking, which gives bread its bulk or volume. The normal formula for white flour not "designed" for bread making is one tablespoon per cup of flour.
This will improve texture and elasticity and help your bread rise. It is especially helpful in heavy breads made with coarse ground flours and whole grain cereals. We use 1 tablespoon per 3 cups of flour in flour made for bread or designated for bread machines.
As to availability in Australia I am not familiar enough with your products to answer those questions. You should however, be able to obtain some gluten. Gluten comes either as "gluten" or "vital wheat gluten. Bob's Red Mill Once opened, you will want to refrigerate or freeze your gluten. Once yeast is used up, it's no longer useable in a "second effort.
We can now get a packet of sourdough starter from a company in Utah. The starter's base is over years old and it works wonderfully. To purchase a packet contact the man responsible for shipping fresh starter by Clicking here. I read your no salt baking book and learned a lot from it and the web site.
My spouse shouldn't eat bread but is NOT on a low salt diet whereas I am on a low salt diet but allowed bread. I would like to reduce the number of loaves per recipe as I find that one loaf lasts about a week with only two seniors living in the house.
Can I just reduce the quantitiesproportionally and still get a good bread? But to cut a recipe let's try this: If flour is 5 to 6 cups, cut 3. Cut water liquid to one cup possible one more tablespoon but wait for the kneading to find out. Cut all other ingredients in half except for the vinegar. If using bread machine bake or make dough the same way. You will want to keep an eye on the machine when first trying this since flour can be different from one brand to the next.
If the water is not enough add only 1 tablespoon at a time and let it work a few minutes. If it's too much, then add 1 tablespoon flour and let it work.
Next time you'll have your own recipe for that particular effort. For more softness and longer shelf-life, you can add 1 teaspoon of granular soy lecithin and 2 tablespoons of potato flour. Removed 2 tablespoons of bread flour if you use the potato flour. The bread machines I have used to not meet my expectations. I have been looking for the machine you recommend: The Breadman Model TR We have shopped all over Minnesota.
The internet said it was out of stock and they do not expect to receive more. Can you tell me where to go next? Hi Laurie, Click here to find two Breadman machines. The replaces the The TrC is one I use now for making both dough and bread. The bread in the TR however is a vertical loaf. To help that favorite bread of your husband's, add 1 tablespoon of Ever Fresh fruit freshener, and make sure to puot in a tablespoon of vital wheat gluten. You'll notce a great improvement in texture.
Each loaf should have 1 tablespoon of Ever Fresh, 1 tablespoon of vital wheat gluten and either 1 teaspoon of sugar or 1 packet of Splenda sugar substitute.
By the way, these bread machines are tough and don't need the second paddle. Thanks, Karl Hi, I'm going to guess you're living in the midwest or south from your email address. Out west we have a flour called Stone Buhr. It's one of the very best breadmaking flours available. While shopping at King Arthur, also pick up some ascorbic acid. Type Ascorbic acid into their search engine Use this with any bread recipe that uses sugar and if you want, add a teaspoon of vital wheat gluten for each 3 cups of flour to increase the rise and the texture.
We now use this instead of the Sure Jell Ever Fresh we recommend on the web site and in some places in the baking book and cookbook. In the west, Safeway has a "Mrs. Wright's Very Low Sodium Bread" with just 5 mg per slice. The only place Pete Eiden has found in Minneapolis that makes low sodium bread is an up scale grocery store called Byerly's.
They make a few varieties. Toufayan Bakeries An especially good no salt added pita bread. They are located in North Bergen N. Bakery Also under the Trader Joe's label. No salt bread from Alvarado St. Store in zip locked bags. Breaks up easily, better when toasted. Their phone number is ,their website is Alvarado Street Bakery.
I was wondering if there would be a good substitute for the Chex party mix recipe that I make every Christmas. I thought I could substitute garlic powder for the garlic salt, but what about the season salt, Worcestershire sauce and other ingredients. Chex is too high in sodium for our use. We substitute Nabisco bite size shredded wheat 0 mg , stir fry it lightly in a nonstick pan with a tablespoon of olive oil, unsalted peanuts and unsalted pine nuts.
After that, we mix in golden raisins purely a matter of taste. Your recipes say Featherweight has some sodium in it. Why does the Featherweight bottle state 0? How do I adjust Homemade biscuit recipes? Can one make your bread recipes without a bread machine? How many milligrams of sodium does my bread recipe have? How do I make pizza dough by hand? How do I use Featherweight Baking Powder with my cakes? I have your baking book and see that a lot of the recipes rely on orange juice for all or most of the liquid.
I'm not crazy about the taste of orange juice. Can I substitute low-salt buttermilk, or low-fat milk? Is there a general rule for how to change the recipe in a yeast-raised product if I don't want to use orange juice? Hi Liz, Yes you may. The orange juice was used for our books before we had wide access to pure ascorbic acid. Where To Buy Ascorbic Acid If you use buttermilk you might want to add the same quantity plus two tablespoons of buttermilk.
Watch the beginning stages of the kneading process and see if it needs more buttermilk. Add ingredients at just one tablespoon at a time. What is the difference, when baking something, between "regular" baking powder and Featherweight's baking powder? I was just going to use the Featherweight. Unfortunately the well-intended AHA book is not designed for people who have heart disease or hypertension, but instead for healthy people.
It helps them keep their sodium to sane levels. Two teaspoons of regular baking powder has That's not good for us. When using low sodium baking powder, your cake won't rise as high, but will rise enough.
It helps enough and since the cake is cut into about 15 pieces the sodium is low enough. I still use the Featherweight even with that. If making a cake with Softassilk flour, just use the Featherweight or Ener-G baking powder. Remember to triple it if converting one of your recipes. You may use Featherweight with the following formula that has worked for me. In cakes double or triple the Featherweight.
Yours calls for 2 teaspoons. Mix your Featherweight in just before placing into oven. Low sodium baking powders are not double-acting, rising only once. I wait until putting into oven, stir it in well, then let it work its magic. If you put the Featherweight into your batter early and beat and stir it, it may not rise by the time it gets to the oven. It starts working right away in the batter. If taking too long, it will lose its energy by the time it goes into the oven. Featherweight works well with cookies calling for baking powder also.
Once again, put into mixture just before putting into oven. Here are two cake recipes found on our site: Can one make pizza dough that is low in sodium — anyway for this recipe? Let stand for about 5 minutes. Mix into flour, oil and warmed water. Knead for about 8 to 10 minutes until dough ball is smooth and elastic.
Follow recipe instructions from there. Mix into flour , oil and warmed water. Unfortunately, manufacturers are allowed to minimize the levels by lowering the serving size and following the FDA rules that nutrient levels below 5 mg per serving size may be listed as 0. You will find this with other products as well. The USDA listing for measurements for Featherweight and other low-sodium baking powders is as you see them with our recipes. This is very high by the way..
Leave out the salt. Use unsalted butter, canola or olive oil instead of margarine. Margarine is dangerously high in tri-glycerides.
Use nonfat milk or water or orange juice. Orange juice offers a nice flavor and added nutrients and no fat. With nonfat milk your loaf will have only With water or orange juice: See Where To Buy Page to locate vital wheat gluten and ascorbic acid.
I also recommend that you cut your sugar down to one tablespoon. If so--do any of the amounts of the ingredients change, etc.? Majory Yes, many of my recipes can be made without a bread machine although baking no salt bread requires a degree of consistency that regular bread forgives. First, you use the same amount of yeast but must prepare the yeast differently. All other ingredients are the same except possibly for the total amount of flour and the liquid.