Step Outside the SALT





Alright! So, I have mentioned before that I'm a "Southern Belle" and I appreciate ALLllllLL the flavor and comfort southern food has to offer.  However, it is not conducive with this transition.  BUT, my food CANNOT and WILL NOT be bland. BLAH!!! That is so boring! Therefore, I have found ways to J FLAV my meals without all the sodium, sugar, and calories.  Through trial and ERROR (lots of error lol) I have a list of products I MUST have in my kitchen.  "Must Have" simply means if I run out, I must run out and stock back up.  So, I have a list of things that you MUST have in your cupboard or kitchen cabinet to keep your food full of flavor and comfort! I have divided the list into two, one with pictures, and the other without. Also, I will provide some tips when shopping and finding that lil' "hmmpph!"for your dishes! 

 

 



 

This... Well, this I don't cook with.  HOWEVER, its great to keep in your kitchen AT ALL TIMES lol!

This is a great alternative to using plain salt or other seasonings.  It has less than 300mg of sodium and adds great flavor to any dish!

I prefer FRESH vegetables because its a flavor that you cant match.  Also, I like being able to cut them up myself.  However, on those busy days you get home late (especially if you're a mother) you can pull this out and create a quick, easy, healthy stir fry.

This is a GREAT spice! It helps with metabolism, cleanses the liver, and much more.  Its a tad spicy, NOT MUCH, but adds great flavor to veggies, stews, and meats.  Of course, I've done my research and have spoken with my physician.  However, DO NOT TAKE MY WORD FOR IT! Please, Please, PLEASE do your own research.  I will help you begin, start HERE ---> Turmeric

Less than 100mg of sodium and only 59 calories. I L.O.V.E Worcestershire sauce.  I, personally use it when I'm in a hurry and need to sauté vegetables.  I add it in with freshly ground pepper, coconut oil, and ginger. You can pretty much use it to bring out the flavor in any dish.

I don't use canned foods often especially since I now make my own spaghetti sauce.  However, if you are strapped for time or just don't feel like cutting shit up (yes, WE ALL HAVE THOSE DAYS. Trust).  This is a great alternative.  It can easily be added to any dish to provide extra nutrients and color.  However, I soak it a little just to get rid of some sodium.

While there is nothing that will taste exactly like Caesar dressing other than Caesar dressing, THIS is a close second! Trust me when I say this dressing is great! It does not have to be this brand but look for yogurt based alternatives.  As you can see from the nutritional facts, its low in sodium, sugar, AND calories!

This is Ginger (excuse the picture, my flash got excited). Ginger is great in EVERYTHING! You should have fresh ginger root AND ginger in powder form.  The powder form in great for quickly adding to dishes.  The fresh ginger root is better for adding it to your smoothies and water.  Yes! I add fresh ginger root to my water.  Here are its health benefits ---> Health Benefits of Ginger

I use EVOO for EVERYTHING, even our hair!  I fry with it.  I sauté with it. I use it in some of my sauces.  Health Benefits of EVOO

Like EVOO, I use coconut oil inside and outside the kitchen.  I love the flavor it gives to sauté vegetables.  Though, it seems as though it would be sweet, it is not.  Health Benefits of Coconut Oil

I will NEVER buy peanut butter again.  I absolutely LOVE Almond Butter! It does not have as much sugar as peanut butter.  In fact, some brands have 1g or less of sugar.  It is FANTASTIC in smoothies.  A tbsp gives it so much flavor.  Quick recipe: I add a tbsp of almond butter and a tbsp of brown sugar to my daughter's steel cut oats.  She loves it!

Health Benefits of Almond Butter.  You can decide for yourself, read up on it here---> Peanut Butter vs. Almond Butter



I simply use this instead of Pam. L.O.V.E this!

 

Now, the list that I do not have pictures for:

 

Fresh Mint-- Great in water and smoothies

 

Fresh Herbs (parsley, oregano, and cilantro)-- I also add these to my water.  The health benefits from it steeping overnight in your drinking water is great.

 

Cinnamon Sticks-- add this as well as cut up apples in your water and let it steep overnight. Great burst of energy.

 

Fat Free PLAIN Greek Yogurt-- Its less than 200 calories, contains less than 10g of sugar, and less than 100mg of sodium. Great probiotic and is a GREAT alternative to sour cream and heavy cream.  Also, it is good in smoothies.

 

TIPS:

1. The international aisle in the grocery store WILL surprise you!  I actually find myself going to that aisle first.  A lot of their canned items have ALOT LESS sodium, calories, and sugar!  Also, its inspirational. You get great ideas for your dishes and ways keep them exciting.

 

2. When your MUST HAVES are on sale, STOCK, STOCK, STOCK!

 

3. Lastly, I don't care what your MUST HAVE list is or how you come about creating it, ALWAYS READ THE NUTRITION LABEL! After you read, compare brands.  Some brands have less sodium or calories than another.  You have to pick the lesser of the evils that work for YOU. 

 

 

HEALTHY SHOPPING! 

 

 



I will NEVER buy Tomato Sauce again...!

My sincere apologies for the hiatus. I've been dealing with.... LIFE and a computer virus.  Nonetheless, here I am. I have tons of tips and great information! So, I have been exchanging recipes with my mother.  She and my father are also on the "Whole Foods Diet" journey (unsure of what that is, I have a link at the bottom!)

Anyway, we were talking a couple of months ago and I casually asked, "whatcha doing"? My mother casually answered, "making tomato sauce".  She continued with some random conversation as if she had not just informed me that she was making something from scratch!  Although my mother is a health freak, if there is a shortcut she will take it!  Apparently, she learned how to make tomato sauce from some cooking show. Now, I'm thinking its some extravagant task.  It indeed is NOT.  I'm just dramatic (lol).  She told me what to do and I DID THAT!

Pinterest

And you can too!  Simply, cut up tomatoes ( I get my tomatoes from Trader Joe's OR Wegman's) and arrange them on an oven safe dish.  Then, drizzle the tomatoes with olive oil, add salt and pepper to taste, garlic, and whatever else your little taste-bud hearts desire!  The oven should be up high enough to roast the tomatoes.  The tomatoes should be taken out once the they begin to caramelize (burn a little)  and the skin is easy to peel.  Once you allow the tomatoes to cool, transfer them to a pot, mash, and stir.  I added fresh parsley, garlic, and oregano.  

Quick tip:  add some (1-2 tbs) of tomato paste  BUT pay attention to the nutritional facts!  Also, add a little sugar or agave or honey or WHATEVER you use to sweeten things.  NOT enough to make the sauce sweet (unless you like it that way) but just enough to bring all the flavors together.  

The reason I will NEVER buy tomato sauce again is because I can control what goes in my sauce.  For someone watching their sodium intake or sugar intake.  Most store bought sauces add sugar.  However, when you do make your own sauce you can add or not add whatever you want.  It tastes fresh and is so GOOD! I hope you enjoy it as much as I have! 

Still curious about eating REAL FOODS (Whole Food Diet)?!  Well, this blogger breaks it down!  Though I am providing you with this link please, Please, PLEASE do your own research and find out what works for you. However, this blogger is a GREAT start.  I believe in support fellow bloggers so check it out! Adapting a whole food diet.