All-Veggie, Longboard of Lentilicious. Unique Serving Dishes Up Your Game

How you serve a dish can make a big difference in presentation. This looks magnificent and tastes amazing. When you put lentil soup in to a bowl you don't get to see all the yummy ingredients until you spoon them up, and even then, it's just a spoonful. With this dish you get to see every bite. It's hearty, healthy and all there for you to appreciate the view. A lot went in to this dish that you can't see. My friend Larry is a chile master. He sent me some of his New Mexican chilies and gourmet special blends and that's where this started. I sampled his Peppahead brand of Unique New Mexico Chile Caribe, a delicious medium hot blend of chile flakes from Southern New Mexico. They are all natural with no salt or preservatives. A big pow of wow to say the least.

I also included curry, a splash of red wine vinegar, green tea, tomato sauce, a splash of worcestershire sauce, and a squeeze of mustard. All that went perfectly with this mix of lentils, mushrooms, fresh red pepper, carrots and onions simmered in about three cups of water. This is just a few ladles of the soup without a lot of the broth. I then garnish with a little black pepper and dried green tea.

My first taste of all this was truly divine! I ate about half of it and put the rest in the fridge. Then I got hungry a little later and thought hmmm...wonder how this would taste as a sandwich. Oh my gosh, oh my gosh! I used a whole wheat bun with some mixed greens, a thin squeeze of mustard, three pickles and a very thin spread of mayo on the bun. This was more than wonderful. An amazing blend of flavors that made two delicious meals. I can think of all kinds of other ways to use this fusion of fantastic.

TIP: When making a sandwich, drain off the broth or you'll get wet bread. Pairing this with grill roasted corn on the cob would be a nice touch.

Link to Larry. www.peppahead.com

Peppahead, is all about flavor and sensation. Here to delight cooks and chile pepper fans with a unique selection of regional chile powders, delicious spice blends and rubs. Chiles are from Mild to MIGHTY HOT. Plus the popular "Chile Peppers" Calendar with beautiful chile photos and tasty recipes. Many recipes feature his chile products.

Plating a Fresh, Delicious, Summertime Salad

How much time does it take to make something look delicious? Salad ingredients are beautiful on their own, but it only takes a few seconds to bring it to the next level. Arranging things in an artful way makes your plate more appetizing, and is part of the fun of serving it to yourself or your guests. You don't need to pile up your plate. Just a few ingredients placed nicely go a long way. This is a bed of romaine with a little sliced chicken, tomatoes, cucumber, olives, and a small dollop of fat free cottage cheese. No dressing needed. It's fresh satisfaction all around. So, the next time you make a salad—enjoy arranging your plate instead of tossing it all together.

Chicken Breast with Spicy Sauce and Mozzarella String Cheese

Nothing fancy here, although it tastes fancy. A chicken breast without any toppings can be a bit bland and every once and awhile you want to spice it up. This serving is made with mozzarella string cheese pulled in to thin strips and a nice spicy tomato sauce.

Pepper is my favorite spice along with red chile flakes, and this is no exception. You can eat it as is, pair it with a salad, some veggies or a few fresh heirloom tomato slices. Pick a variety of different colors on your tomatoes for extra appeal. Putting the tomato slices down first makes a nice presentation of fresh first, and then you have the warm, gooey goodness of cheesy chicken to satisfy. Cheese sticks are not low in salt, they come in at about 200 mg. of sodium, so keep it light and use only half if you want to cut back on the salt. The spicy sauce and cheesy topping is pure heaven on the flavoricious side. String cheese does not melt quickly, so bump your oven up to broil for a minute or so to get the nice bubbly browning.

Mexitalia Meals, Munchies and More

Do you have your favorite kind of flavors? Sometimes you like more than one and want to mix it up. I happen to like Mexican and Italian flavors; not exclusively, but I do like them a lot. That's where Mexitalia comes in. This is a simple meal combining the best of both. I used low salt basil tomato as the base sauce adding both four cheese mex-mix and Parmesan with mushrooms, red peppers and broccolini. Tortilla wraps work with so many things, and they are a staple in my kitchen. I only eat bread on occasion, but having these whole wheat tortillas makes for a filling but light ingredient. A little more sodium than a slice of bread, but this 8" round easily serves two, or four as an appetizer. Having one slice with a small side salad is a good choice. Each quarter slice comes in at 70 mg of sodium, not including toppings. Depending on the toppings you choose and the amount, it is still a fairly low salt, low calorie flavor feast.

Fried Egg on Crispy Potatoes with Red Peppers

I've mentioned a number of times how handy it is to have a cooked baked potato in the fridge. I also almost always have chopped red pepper and eggs available. This is a super quick meal solution any time of day. I sliced up the potato in to small pieces and then crisped them up in a pan; made a fried egg and tossed on a few red peppers. With these few ingredients you have a very inexpensive, healthy and tasty meal in minutes. No salt, just pepper and chile flakes for seasoning.

Toaster Oven Cooking

I visited a dear friend this past weekend in her new home. It was stunning in every way, although quite small. The kitchen was actually behind double doors and completely out of sight. It was unusual to be in a place where the kitchen was not on display. Studios can be a challenge design wise, but this was so amazingly well done with every high end detail you can imagine...still, I don't think I've ever seen a place with no kitchen revealed. Even with these new tiny, tiny houses, the kitchen is built in. Her kitchen did have a stove but I suggested perhaps she get a toaster oven. They are energy efficient and can do just about everything a full size oven can do...except you don't have the advantage of using larger pans. The space is limited and most don't have double racks. I'm not a fan of counter appliances, but when the stove went out and I needed something quick to cook with, a toaster oven was the answer. Now, I cook many things in the toaster oven. As mentioned, it is energy efficient, so why fire up the big oven. In reality, it actually cuts down on the per-serving cost. Most home cooks don't consider the cost of the electricity, water and clean up in their meal prep and present.

Here is a simple serving of a toaster oven pork chop topped with asparagus. This serving checks in at about $2.50 and was perfectly delicious. So, if you have a small space or just want to save some money, get a toaster oven. In my opinion, this rivals any restaurant and I did not have to spend a fortune to enjoy it.

Stuffed Ham Roll-Ups On Toast with Asparagus and Mixed Greens

I had some fresh asparagus that I wanted to eat before it went bad but did not know what to make with it. I did not want a big dinner and I could have just eaten it plain but I thought, hmm...what else could I do? There was some cooked ham in the fridge so I decided to cut up the asparagus and roll it in to the thin slice with some feta, pepper and mustard. Next I made a piece of toast, put it on a small bed of mixed greens, and topped it all off with a few green peppercorns, two whole spears of asparagus and a couple of tomato pieces. A thin drizzle of Italian dressing and it was complete in less than 5 quick minutes. The asparagus was already steamed. Totally unplanned, and I have never made this before, but it was quite a nice plate. It's funny how ideas just come together. In this case, it was almost like someone else had planned it, and I just put it together. Cooking is like that; a little of this, a little of that, and there you have it.

I would have preferred prosciutto to make this a bit more elegant and it's a classic match with asparagus, but this worked out just fine. This is a less expensive version. One piece of ham cut in half is considerably less than prosciutto. I also would use a whole seed, or course ground dijon and a tad of balsamic. What you would add is completely up to you. There are lots of things you can roll into this idea. And, if you want to go veggie, some nori would be a great alternative to the ham. This is a basic meal idea that would be good any time of day. A bit of a salt splurge, and deli meat is not a regular on my list, but every once and awhile things like this taste yummy to me, and yummy is good.

Regrow your Wild Watercress for Fun or Food

After having my salad recently this was down to leafless stems, roots and soil. I decided to see how quickly it would regrow. It's doing pretty well outside under an umbrella with a good shot of morning sunshine. I've had to add fresh water to it every day since it evaporates quickly, but it's fun to watch the little leaves come back on. At this point there is enough regrowth to use as a garnish or to add a little peppery surprise on a sandwich.

From nothing to something in nine days.


Fresh greens to enjoy!

Easy Omelet Salad

I thought about having eggs for dinner last night and decided to make an omelet salad. I've never put these two together and it was tasty. Once I made the omelet I sliced it up for a little visual variety; put it on some mixed greens, added a little red pepper and a tad of dressing. I prefer some cheese in my omelet, but since I have cut way back on this melty pleasure, this is just plain. If I make this again, I will at least add some feta or other light sprinkle of cheese on top. I can think of lots of other dishes that would taste good with omelet slices. Breakfast, lunch-brunch or dinner. Give it a try and see what you think.

Wonderful Wild Watercress is a Peppery Pleasure

The first time I tasted watercress it was growing wild in a stream at a friends farm and I've been in love with it ever since. It's one of the oldest known leaf vegetables consumed by humans and one cup is just 4 calories. Organic, living watercress can be found at your local grocer or farmers market. It's perfect for salads, sandwiches, stir-fry, used as a garnish or as a nice table decoration. I like to use watercress the day I bring it home for its optimum freshness. Just about everything goes with watercress, so add in a few of your favorites and enjoy.

Another option is to keep it growing. There are lots of tips online.

Tiny Turkey Bites Two Ways to Delicious

Super lean ground turkey is a low calorie ingredient for lots of dishes.  You do need to add something to spice it up though, since by itself it has very little flavor. Served on a lettuce leaf is a nice lunch or snack. These have black pepper, chili flakes and a little sriracha rolled in to them. Then browned and cooked in a pan. These tiny bites take very little time to crisp up nicely and once plated, garnish with some fresh red pepper purée and some sesame seeds.

If you want something a little fancier these tiny bites are delicious topped with some cranberry and pom sauce with a side of smashed mini bite potatoes. Add a little gravy and it's like Thanksgiving. This serving is small. Seven mini meatballs and three mini potatoes but when you add the cranberry pom sauce and the gravy it tastes like a big plate. I had all of these ingredients pre-prepared in the freezer, so all I had to do was heat them up. The potatoes were from my stash in the refrigerator. I make lots of these and they make great snack bites any time of day.

TIP: I used a small dish to smash the potatoes, it gives them a nice uniform size for serving. Also, the tiny bite turkey meatballs are great to have on hand; so when you are prepping, make a bunch of them. Put them in a good quality freezer bag and write the date on it. They make great impromptu hors d'oeuvres that you can dress any way you like.

Low Calorie Tilapia Scramble with Broccolini and Red Pepper

This is a nice, low calorie meal you can make in minutes. The broccolini and red peppers are a quick chop, and the pan sear and steam poach on the fish takes almost no time at all. I cook the fish first and then add the veggies at the last minute with a squeeze of lemon and a bit of pepper. This is one small piece of tilapia, two pieces of broccolini and about a 1" x 3" piece of red pepper. Easy, inexpensive and delicious!

I buy frozen, boneless/skinless tilapia in a multi-pack. There is enough to feed a family in a 24oz. pack but also great for individual servings when it's just you. It may take 3-5 minutes but it tastes like you spent hours.

NOTE: You can cook the fish straight from the freezer or thaw in the refrigerator depending on your cooking preference.

Quesacheeza or Black Bean Burrito

I wish I could say I did not eat this after making it, but I did. Cheese has been off my list for some time now. Oh, I have a little bit here and there on salads, or a little Parmesan garnish, but this soon to be burrito was off the charts with cheese. It is the last of the black bean series and it seemed like a nice send off. I used to eat cheese every day and it's been one of the hardest things to let go of. I mean, what doesn't taste better with cheese? So, I rolled it up and ate the whole thing. Fortunately it was a small tortilla wrap and now I can get back to my new routine; walking by the cheese counter with loving eyes as I make my way toward the veggie and nut aisle. I suppose this cheese should never have ended up in my basket in the first place. I do keep some things on hand for others and as I said, a sprinkle here and there is okay but maybe I need to just stop bringing it home. Too tempting.

Zesty Black Bean Soup with Veggies

Black bean soup is hard to make pretty because every ingredient gets the black hue infusion. This soup was zesty delicious. I sliced up a leftover portobello mushroom, added some sriracha, fresh corn, a little celery, serrano peppers, salsa and a squeeze of lemon, but the real kicker was some uncooked sliced red cabbage which I tossed in at the very last minute. It added a nice fresh crunch and burst of color. It's topped with a dab of sour cream, a few green pepper corns, a splash of tomato juice and one tiny squeeze of sriracha. This one cup serving is great for lunch or served as a dinner side. It would also be nice as a fish topping, spooned in to a quesadilla, rolled in to a burrito. Or, how about some rancho eggs?

NOTE: Next time I make black bean soup I am going to keep the colorful ingredients in a separate pan and stir them in just before serving. 

Steam-Baked Black Bean Portobello Mushroom Pie

Steam-baked Portobello pies. Yes, this is a continuation of what to do with a big pot of black beans. Fill up each portobello with a full cup of black beans, add some fresh corn, a squeeze of sriracha, some serrano pepper slices, a small amount of mex-mix cheese, a spoon or so of salsa and top with a tomato. Add a cup of water to your pan. Cover with foil. Bake at 325. The steam bath makes a nice broth for plating extra flavor and you can dress the serving with a few bits of veggie salad to brighten the plate. Prep these ahead of time and all you have to do is pop them in the oven. Easy good! Next up, black bean soup.

Untaco Taco Salad or Black Beans Three Ways

Since I have changed my eating habits, I have not been as active on my blog. It's been a year of food writing and over 150 posts. I will keep it going, but without the variety of food, (I eat a lot of the same stuff) it's become harder to think of things. Previously, it was easy and things flowed effortlessly.

Yesterday, I cooked black beans and will have a few things I can make with them. Today, I think I'll get some large portobello mushrooms and fill them with the beans, add a little topping, then bake them. Or, maybe put them on the grill. Yesterday it was a salad. Hot beans with a little lettuce rim and veggies, a spoon of salsa and a spoon of sour cream. What's left of the beans will be turned in to black bean soup.

I don't know why yet, but preparing all fresh food, cutting back on lots of things I used to eat, grazing on fruits, veggies, seeds and nuts is not as easy to write about. I miss all the ingredients, the saucing and simmering, the toasty roasty goodness. Peeling a banana is not cooking. The most fun I have is using the microplane or flipping an omelet. I'm sure as I expand my ability to explore new ways to make food it will all fall in to place and I will have some new things to share.

Until then, if you see me putting a squeeze of mustard on a leftover, cold chop and eating it with my hands...well, you get the picture.

Small Plates, Tiny Bites, and Simply Delicious Foods

Keeping portions small is easier when you only have small plates. I've completely eliminated large plates unless I want to dress the food with a frame of space. One thing with small plates is that you have to be more careful about cutting food or it can fly off the plate. The benefit is you will eat more slowly and enjoy your food more—simply because you have no choice.

This medium size grilled chop and 10 one bite potatoes cut in half with 10 French green beans is a low calorie, super low sodium meal with a good amount of potassium. It's simple to make and tastes delicious. If you make more than one serving, all of these ingredients can be chopped up and mixed in to scrambled eggs for a ready-to-go breakfast. Another options is slicing the pork chop super thin and make a nice hot or cold sandwich topped with green beans on your favorite bread.

These tiny bite, simply amazing potatoes are called Sunrise Medley One Bites and

come from TastefulSelections.com

Saucy Chicken and Rice Combo with Red Peppers

We eat with our eyes first and a delicious use of color boosts flavor appeal.

Adding colorful ingredients to your dish makes a meal more appetizing. Plating with fresh accents just before serving brightens the presentation. Many times, as with the red pepper, I cook it in to the sauce and then top the dish with a few uncooked pieces to garnish. Adding some wild greens and a few slices of red onion is a nice finishing touch.

Keeping A Food Diary

Keeping a food diary is not something I normally do. The experts recommend that you do so to see just what you are consuming each day. It does add up even when you try your best to eat light. At first I was noting every calorie and the salt content with each item, every single ingredient in a salad and soup, measuring the amount of condiment, if any, and it made me laugh. Now I have a general idea of what is in most things that I eat and drink, so I am not quite as literal as I was in the beginning and it has helped me to be more mindful of each item. I also have switched my coffee to a half decaf blend and have no more than two small cups, and I only put milk in with the first cup. I like tea as an evening beverage.

Food addictions and romantic habits have been easier to give up than I thought. Since I love to cook, the kitchen romance is definitely something I miss, and yes, salt is now replaced with other herbs and spices, but I am getting used to it. I admit, I still eat saltines when I have a huge salt craving, but unsalted, organic sunflower seeds are my main snack along with roasted almonds.

One thing I did notice, I am not a breakfast eater; so most days I start eating between 11:00 to 1:00 and then consume small amounts about every two hours until about 7PM. If I do get hungry any later than that, it's unusual, and I'll grab a banana and some almonds. Putting the time next to what I eat, as well as keep track of my exercise time and length of activity helps me understand my energy level at different times of the day.

The benefit to a food diary (even if you only do it for a month), will help you get to know yourself a little better and encourage better eating habits.

NOTE: If I do eat something that was not the best choice, I enjoy every single bite. I have no guilt about it at all. The next time I prepare something I am more inclined to choose a better alternative since I have satisfied my craving.  

Re-Crafting your Food Images into Graphic Art

I take a lot of pictures of food in various stages of prep. I love the natural graphic elements that present themselves. Today I took a couple of those images and turned them in to graphic art. Sometimes your images are not as perfect as you would like, but with a little photoshop and an eye for the abstract, nothing is lost. Eggs on saltines with sriracha or grape tomatoes on a cutting board, whatever you have will do. Just enjoy looking at your food in a new way and see what you can create. If you are doing a quick still life with kitchen items, that can be fun too.

Mix'it Up Chilipo Salad

Cutting back on portions is easier when you combine a few things you love and add them to salad. This one is chili with some crisp romaine & vegetables topped with baked potato rounds. That way you get a small amount of all the ingredient flavors and they blend nicely. I used my melon baller to scoop out the potato toppers. Three nice bites are just right. I always eat on a small plate and 1/2 of this salad was more than enough. This hearty chili had both meat sauce and two kinds of beans; quite filling, and with the fresh salad and potatoes, it filled me up fast. Depending on how hungry you are, about a cup and a half is a good size serving. 50% chili and 50% salad. Also, you have two sizes to choose on most melon ballers, pick the size you like.

Salad Flights of Fancy

Salads are the easiest, most delicious meal you can make. Sometimes they can be a little repetitive and that's where different serving dishes save the day. This is the same English cucumber salad topped three ways and garnished with a lettuce fan. This presentation makes it extra appetizing and the variety is easy to do. I've used veggies and fruit as the accent, but anything goes here. Pick a theme, say a fresh seafood flight, and on the first add some baby shrimp, second, tuna and third salmon. It's a great way to have a salad special on your daily menu or give your family personalized salad selections. I dressed the cucumbers with a dash of rice wine vinegar, but you don't really need any dressing. The fresh, crisp flavors shine bright with this mix.

Food Art in Unusual Places

Since changing my menu of eating options it's been a bit tough to keep up with a food blog, but that doesn't keep me from seeing food as art or art as food. Feeding my eyes and Spirit with appreciation has always been a daily devotion and these images are no exception. The first one, to some it might just be a knot in a board, but I think it's interesting that it looks just like an egg. Everything seems to have something beautiful to observe if you take the time to notice. I hope you will take the time to appreciate the details of the day in some artful expression, or something you may have not seen before. The second image is also egg related. I was having egg salad in a bowl—when I finished I saw this interesting abstract design and with a few adjustments got this piece of art. Again, it could have just been fork scrapings washed away, never to be seen again. I may be stretching imagination here, which I love to do...to me the second image looks like an the remains of an ancient city to be discovered. What will you see today?

Trio of 'Tates

A nice small plate of 'tates, dressed with a tiny bit of topping hits the spot.  I'm cutting way back on cheese but having a little from time to time helps to curb a craving. A no cheese version is just as yummy. Salsa and veggies are a good garnish all by themselves. Or, top with some eggs for breakfast quickies.

Make a platter and serve with a variety of toppings your whole family can enjoy, or serve them at a gathering for a healthy departure from the chip and dip.

If you have some potatoes already cooked and stored in the fridge, it takes just a few minutes to crisp them up in a skillet with some red pepper flakes, add your toppings, and put a lid on for warming.

Serve immediately.

Visual Feast

Nourishment comes in many forms. This image from my walk yesterday truly fed me with well-being. Depending on what time of day and the weather, these beauties open and close. It was my lunch hour feast. There was a slight breeze blowing and they appeared to be waving hello in the most gentle of ways. The flock of orange and yellow friends holding court around the one white bloom seemed to hush for a moment—waiting for peace to speak. And she did. I offer this blossom of peace to you today, surrounded by vibrant love.

170 Reasons to Season with McCormick or get Sloppy with Safeway

Cleaning out the pantry continues to open my eyes. Things I never looked at, including this. I'm going to have to do some thorough investigating across many products but I am wondering if this is a good example of why buy the name brand over private label. I buy about a 50/50 split between the name brand and the house brand but this has me rethinking everything. Does the house brand always contain more salt? Why does Safeway include Monosodium Glutamate? To be fair, McCormick does have 1 more (g) of sugar than Safeway but if I ever bought this again, the choice is obvious.

I encourage you to do your own side-by-side comparison on products you buy and see for yourself.

With many markets moving in to the nutrition and wellness category, to make the grocery a more wholistic health destination, adding in-store dietitians, offering shelf tags for easier decisions, then slipping potential dangers in to the fine print and making recipes that tip the scale in the wrong direction...well, that's just sloppy strategy.

Nutrition Facts: Safeway 450mg of Sodium/McCormick 280mg

Nutrition Labels are due for an overhaul and that's on the horizon but compliance may take up to two years. In the meantime, check the facts for yourself and choose wisely. These are two good examples of why. There are lots of brands that can go through this side-by-side salt comparison.

Who will you choose?

Get Some Delicious-In Season Asparagus

Just looking at this image of asparagus will make you feel good. There are many health benefits to eating asparagus, so while it's in season you can enjoy an extra boost of fresh and healthy. It's a rich source of fiber, protein, vitamins (A,K,B) as well as antioxidants and anti-inflammatory compounds. Asparagus is also  a great source of potassium. One spear is 32mg. A half a cup of cooked, boiled asparagus is 224 mg. If you are not eating it the same day you purchase it, store it in the refrigerator with the tips wrapped in a wet paper towel. I also stand it up in a small amount of water. Eat fresh asparagus within 48 hours for the most benefit. If you want to eat just a small amount add the spears as a salad topping.

NOTE: This is not a food to eat if you have high potassium levels.

Delicious Rainbow Salad

Delicious, Healthy, Beautiful.

Enjoy!

Biggie Burger Meatloaf

I shouldn't have but I did. I made a meatloaf that was not low in salt. The ketchup is loaded with salt, so this will be my last one. Darn. It was so good. I shared this meal with another who said, this is the best meatloaf I've ever eaten. The great part about this meatloaf is that for the first time I made it in to a big pattie and cooked it in a 9" glass pan. This switch from a deep meatloaf pan made this a quicker cook and a crispier crust. The long slice made for a nice slim serving and it's about an inch thick.

Yesterday I did find a site called sodiumgirl.com that has a recipe for no tomato ketchup made with red peppers that I am going to try. She also has a low salt recipe for tomato ketchup that I'm trying to get. Her book, Sodiumgirls Limitless Low-Sodium Cookbook, How to Lose the Salt and Eat the Foods You Love is available on her site.

http://www.sodiumgirl.com/low-sodium-low-potassium-ketchup/

How much Salt is in a Portion of Pasta with Sauce?

Pasta sauce from a jar is high in salt. As I said, I have a few things to finish in the pantry before going totally to homemade. In the past, these ingredients were handy go-to's for lots of things. Having evaluated the salt content, its got to go. I did water it down to lessen the 1/2 cup, 630mg of salt but since I added meat to the sauce, it bumped it up some. This is a portion of spaghetti measured out. All and all, it is enough for a serving, but as you can see, if you are eating a big plate of spaghetti, you are consuming huge amounts of salt. I think I've covered this subject of salt enough to help you change the way you eat. I wish I had started paying attention earlier, but it just wasn't on my radar. I'm grateful for the new knowledge I've acquired to eat more healthfully and more conscious of nutrition label information. The thing is, once you know, you know. Since my awakening, every day its been easier and easier to reduce the salt and feel better. Yesterday, one of my friends said this about canned soup. Her remark sums up my salt report perfectly. Thank you Susan.

"Haven't had Campbell's soups in decades and the last time I did it tasted like I was swallowing the ocean." 

A very comprehensive list of sodium content is here for your review and consideration. I hope you'll take a look. You'll be glad you did.

http://umaine.edu/publications/4059e/

For another opinion on the subject, I have included this link.

Why? Because your body does need a certain amount of salt to function.

http://authoritynutrition.com/how-much-sodium-per-day/

Surprising and Hidden Sources of Salt

Since keeping track of salt in foods, every day continues to bring surprises. Today I learned that one stalk of celery has 35mg of sodium. Whoa! By contrast, a one cup serving of red peppers comes in at 4mg. As time consuming as it is, I know that gathering this info will make it easier to make good choices about what I eat and what I don't.

There are many ways to gather the info but it's in the measuring of your own servings that really determine how much salt is in your food. This salad is yummy but when I started adding it all up, I found it hard to figure out how much sodium may be in it.

I'm still clearing out some of the foods that have already been purchased like canned black beans, so the best I could do was drain and rinse these.

But the real biggie is the chicken. Sources tally sodium content based on portion size and cooking method. I am still not sure how much is in the chicken portion. Why? I don't know if it is salt water plumped, or enhanced with chicken broth. That's my first priority next time I go shopping. This practice of plumping chicken has been going on since 1970, and although I think the chicken I buy is not plumped, I need to make sure. And who knows if they even tell the truth.

This salad contains romaine lettuce, fresh cucumber, red peppers, celery, black beans, shredded chicken and is topped with one spoonful of Greek yogurt, one spoonful of pico de gallo from the deli case and black pepper. As best as I can figure, the bottom line is between 500-600 mg of sodium. Upon reflection, too much for a medium salad. My intake for the day so far was about 700 under the 1500 limit. Then I got hungry later in the evening and had a piece and a half of sourdough toast and caved by adding some butter. Yes, it was no salt butter, but bread and butter nonetheless.

Final for the day. Approximately 1200mg of sodium.

What do you think? Is the salad worth the sodium?

Low Salt, Big Flavor. Pork, Wild Rice and Broccolini.

Mission accomplished.

This meal, served on a salad size plate, is a full plate of flavor, and very low in salt. (total 85mg) The Lundberg long-grain and wild rice takes about the same amount of time to cook and baste the pork chop. This one was in the freezer, so you will have a shorter cooking time if you use a fresh chop. I cook the pork chop @ 375 for about an hour. The rice takes 50 minutes. Get your rice going first and it will all be ready at the same time. The broccolini takes no time at all, it quick steams, so this is the last step. The carrot, cucumber, lettuce rolls were fresh from the sushi counter and make a great finish to this meal.

TIP: I turn the pork chop often to baste and brown it in its natural juices. Once the juices start to get stuck to pan I add a little water, turn the chop, let it soak up the flavor and get it good and browned. I do this again at the end to have the juice to pour over the rice and top of chop.

*This dish may be even less than 85mg. of sodium. This is not a full serving of broccolini, and it's a small chop.