Category: Low Sodium

Fast and Easy Gluten Free Gravy

I have a wonderful recipe for Thanksgiving Turkey Gravy that I make every year.  I start with fresh turkey legs or thighs, roast them and braise with aromatic veggies to make a rich, flavorful stock that makes the most amazing gravy.  And while I love this make ahead recipe, I can appreciate that not everyone wants to go to all that trouble.

So, for all who are short on time and need a fast and easy recipe, this versatile gravy is for you!  It can be made a day ahead or morning of the holiday, no pan drippings needed!  It can be paired with pork, chicken, turkey, veal or even beef just by varying the base broth.

Arrowroot flour is gluten free and makes the smoothest roux, no lumps ever!

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4 Servings

Ingredients:

Preparation:

Whisk together the broth, onion powder and garlic powder in a microwave safe container.  Microwave for 90 seconds.

In a small nonstick saucepan, melt butter then whisk in the arrowroot flour to make a roux.

Continue whisking until the roux begins to take on a little color like this.

Then slowly stream in the warmed broth and whisk until smooth.

Continue simmering and when it reaches the color and thickness you prefer lower the heat and keep warm.

This is a gravy that you can whip up while you make dinner, even on a busy weeknight.  I made it to go with grilled turkey cutlets and it was very good if I do say so!

Notes ♪♫ One of the things I love about this gravy, is that in addition to being gluten free, you can control the salt content.  For those on a low sodium diet, start with salt free broth, unsalted butter and use garlic and onion powder (not salt).  You can always adjust the taste by adding salt, but you are in control!

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Easy Apple Sauté

This Easy Apple Sauté is a favorite of mine.  It makes a great breakfast accompaniment to oatmeal or pancakes.  Do you ever have a side of fruit with dinner instead of a veggie, just to change things up?  Apples go well with any pork dish or BBQ meal.  And if you like, this basic recipe can stand in as a light dessert without all the extra fat and carbs.  Best of all, it’s ready in 5 minutes, no baking!

Ingredients:

  • 2 apples (I used Cortland)
  • 1 tbsp. brown sugar
  • 1 tbsp. unsalted butter
  • cinnamon and nutmeg

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Preparation:

Peel and dice the apples.

Heat a 10″ skillet on medium and melt the butter.

Add the apples to the skillet and toss to coat.  Cook 1-2 minutes.

Sprinkle with  brown sugar, and stir it in to melt.

Sprinkle with cinnamon and nutmeg.  Cook for 2-3 more minutes, stirring frequently.  A light syrup will form in the pan.

I love this diet friendly treat as a standalone side or as a topping for other fall veggies, like my Apple Walnut Butternut Squash.

Notes ♪♫ Granny Smith apples are most often recommended for cooking, but there are so many varieties that would be delicious in this fast and easy preparation.  Honey Crisp is always a top choice for me, but I used Cortland apples in this post, because a dear neighbor had gifted me a bag.  They were so good, so use what you have!

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Basic Fried Rice, Gluten Free and Lower Sodium

I have shared so many of my Asian inspired meals here on the blog and I know you love them as much as I do!  Today though, I thought I would focus on a basic recipe for fried rice that you can make at home with common pantry staples.  This is an easy preparation that is both gluten free and lower in sodium.  I did not add meat, but you can choose (just like in your takeout menu), to add chicken, shrimp, pork, beef, etc… whatever you like to make it a complete meal.

Why make it at home?  You control the salt, you control the fat, and you will be absolutely certain that it’s gluten free!

Cheat some of the prep work by using frozen veggies, like mixed peas and carrots.  Or, use up bits of leftover veggies from other meals, just chop them into small pieces and throw them in.  Get fancy and add canned water chestnuts or bean sprouts!

If you’re making this after a long day at work, it’s nice to be a step ahead in your prep, so cook your rice the day before!  In fact, this recipe works best when the rice is cooked ahead of time and refrigerated.

Ingredients:

Preparation:

A large, nonstick skillet is my first choice for stir fry dishes.  You may think a 14″ skillet is too large for your needs but having that extra surface area is great when you want to spread out your ingredients in the pan.

Make ahead steps: Cook the rice ahead of time, cool and refrigerate.  If using frozen vegetables, take them out to defrost.  Toast the sesame seeds in a small, nonstick sauce pan and set them aside for garnish.

Heat a large, nonstick skillet with cooking spray.  Scramble the egg and break it up with a spatula.

Set the egg aside and wipe the pan clean.

Mist the skillet with cooking spray and add 1 tbsp. olive oil, 1 tsp. sesame oil and 1 tbsp. coconut aminos.  Add the veggies and sprinkle with the garlic and ginger.  Cook for 5 minutes over medium low heat, stirring frequently.

Add a little more sesame oil and coconut aminos, then stir in the cooked rice.  Cook 1 minute to heat through, then add back the scrambled egg.  Add a little more oil and coconut aminos.

Toss well to incorporate and transfer to a serving bowl.  Garnish with toasted sesame seeds.

Notes ♪♫ I used coconut aminos in this recipe instead of soy sauce.  It is gluten free and much lower in sodium than tamari or gluten free soy sauce.  You can use any of these, or a combination to suit your taste and dietary needs.

 

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Gluten Free Asian Beef and Broccoli

Asian Beef and Broccoli- a restaurant favorite that can be made right at home with just a handful of ingredients.  Adapting the recipe to be gluten free was easy, not to mention less salty than the restaurant version.

These days I try to make meals that are not only gluten free but also lower in sodium.  That means some of my Asian inspired meals have gone on the back burner because they are made with a salt bomb of condiments!  With that in mind, I wanted to keep the sodium to a minimum in this recipe, and it was definitely a success.

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For this makeover, I used Coconut Aminos, a pantry staple in my kitchen that is much lower in sodium than gluten free soy sauce or tamari.  I have substituted Coconut Aminos in many of my recipes that call for soy sauce.  And a little Hoisin Sauce goes a long way, I limited it to 2 tbsp., and it was still delicious.

4 Servings

Ingredients:

  • 1 lb. sirloin tips or petite sirloin (top sirloin), cubed
  • 1 tbsp. coconut aminos
  • 1 tsp. dark brown sugar
  • 3 garlic cloves, sliced thin
  • 1-1/2 tsp. sesame oil, divided
  • 2 tbsp. olive oil, divided
  • 1/4 tsp. powdered ginger
  • 2 tsp. fresh chives
  • pinch red pepper flakes
  • 1 large broccoli crown (about 2 cups)
  • 2 tbsp. gluten free Hoisin sauce
  • 1 tsp. sesame seeds, toasted
  • rice or gluten free rice noodles for serving

Preparation:

Once you start cooking this dish comes together very quickly, so measure and prep all of the ingredients ahead of time.

For the marinade, whisk together 1 tbsp. coconut aminos, 1 tsp. brown sugar, the garlic slices, 1 tbsp. of olive oil, 1/2 tsp. of sesame oil, 1/4 tsp. powdered ginger, chives and pinch of red pepper flakes.

Cut the sirloin (uncooked) into 1″ cubes and add to the marinade.  Cover and let it stand at room temperature for 30 minutes.

Toast the sesame seeds in a dry skillet, watching closely that they don’t burn.  Set aside for garnish.

Next, cut the broccoli into uniform pieces.  Steam 5 minutes.  Remove the steamer basket from the heat and set aside while you finish the dish.

Add the remaining tbsp. olive oil and 1 tsp. sesame oil to the skillet and begin browning the beef.  Don’t crowd the pan, do it in 2 batches if needed.  Discard any marinade left in the bowl.

Stir in 2 tbsp. hoisin sauce.

Finally, add the broccoli to the skillet and toss with the beef.

Let it cook for another minute or so, then transfer to a platter.  Garnish with toasted sesame seeds and either toss with rice noodles or serve with rice.

Here I served it with Thai rice noodles.

Shown here, served with rice.

So, were you thinking of ordering takeout?  Try this instead, you will love it!

Notes ♪ Coconut Aminos contain about 1/10th the sodium of gluten free soy sauce.  If you aren’t worried about sodium, try a gluten free soy sauce or tamari.  I love San-J Tamari, which also comes in a lower sodium version that is completely gluten free.

Notes ♫ Not all Hoisin sauce is gluten free!  Be sure to check the labeling.  Hoisin sauce that lists soy sauce as an ingredient is not gluten free.

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Easy Gluten Free Italian Sausage Patties

Why make your own sausage? 

Today we have so many brands of gluten free sausage that are widely available.  So why would you go through the trouble of making it from scratch?

The short answer, because you control the ingredients.  Want less fat?  Instead of all pork use a combination of pork and turkey or use all turkey or chicken.  Don’t like fennel?  Leave it out.  Like it spicy?  Add more hot pepper flakes.  Limiting sodium?  Leave out the salt.  You get the idea.

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I also make my own spice blend, and it is better, and fresher than store bought plus you probably have most of the individual spices in your pantry already.

Did you know that I love using Italian sausage in my recipes?  I add a little to my Meatloaf, Meatballs, Pizza, even my Shepherd’s Pie!  These sausage patties are perfect for adding a little extra flavor to ground beef recipes!

Note- I am not grinding my own meat nor am I using casings.  This is meant to be an easy recipe that anyone can put together at home!

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Ingredients:

Preparation:

Measure the spices before you begin.  I used a coffee grinder to break up my peppercorns, fennel seed and red pepper flakes.

Add the pork and turkey to a large bowl.

Use 2 forks to break apart the meat and mix it together.  This will take some time and patience, as you want it well mixed but not compressed.

Add the vinegar one tbsp. at a time, mixing well after each addition.  Whisk the spices together and sprinkle over the meat, using the forks to incorporate the spices throughout the mixture.  If you’re not watching salt go ahead and add some here.

I used a scale to measure out 4 oz. patties.  I pressed them between wax paper squares.  This recipe yields 8 patties.

The patties need to rest for 12 hours in the refrigerator prior to cooking, this allows the flavors to meld, and the vinegar tenderizes the meat.

After 12 hours in the fridge the sausage patties are ready to be cooked or frozen.  They are great for breakfast or in a sandwich.

Use them in meat sauce, casseroles and stuffing.

Notes ♪♫ In most of my recipes I will recommend that you add salt or seasoning to taste.  If you need to limit salt for medical reasons or just a personal preference, you can leave it out completely.  When you cook from scratch you are always in control!

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