Baked Salmon in Dill Sauce on a Bed of Steamed Spinach

Tonight's dinner was a nice salmon filet baked in a mild dill sauce. Preparation was quick and easy and the result was impressive as well as being healthy.

Ingredients

2 filets wild salmon 4 oz. each
12 C raw spinach

Sauce
1/4 C non-fat sour cream
1/2 t. dill
1/2 lemon juiced

Preheat the oven to 350 degrees. Make the sauce by combining 1/4 C non-fat sour cream, about 1/2 t. dried dill, and the juice of 1/2 lemon. Set this aside in the refrigerator so the flavors can blend while rinsing and drying the salmon filets, about 4 ounces each. Wash about 12 cups of spinach and put them in a microwave safe bowl, covered.

Spray an ovenproof container with olive oil spray and spoon in enough sauce to cover the bottom. Place the salmon filets in the container, spoon more sauce over the filets, and put the container in the oven for fifteen minutes. While the salmon is baking, microwave the spinach on high for three minutes. Placed 1/3 of the cooked spinach, about four cups raw, onto each plate and top it with a salmon filet. Sprinkled each salmon filet with paprika and serve with remaining sauce on the side.

This entree' contains 136 calories, 23 g protein, 8.5 g carbohydrates, 4.17 g fat, and 151.25 mg sodium. As pictured with 2/3 C steamed corn, and two corn tortillas, warmed in the oven, the meal contains 286 calories, 28.08 g protein, 49.04 g carbohydrates, 5.33 g fat, 246.5 mg sodium.

Here is my recap from yesterday.

Daily Dietary Recap-5/2/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1121.5	57.42 g	180.76 g	906.25 mg	16.56 g	11.29%

Delicious Peachy Low-Fat, Low-Sodium Salad Dressing

For years I have been looking to replicate a salad dressing I enjoyed when I lived in Laguna Beach, California. It was the house dressing of a sushi house near the beach, and it had a nice light fresh taste with a little hint of fruit and it made an otherwise pedestrian salad the perfect prelude to what was usually a spectacular dinner.

I have also been looking for a salad dressing that I could include in my new low-fat, low-sodium, and low-calorie lifestyle. The problem with most salad dressings is that they can be either low, or non-fat, but not low in sodium. The best I’ve found is Maple Grove Farms of Vermont fat-free poppy seed dressing, but it has 120 mg sodium in two tablespoons. Last night I achieved both goals. In fact, this dressing is even better than the one I remember. All you need to make it is a food processor and the ingredients. I splurged and used 3 tablespoons on my salad last night and it only had 29.36 calories, .17 grams of fat, and 50.31 mg sodium.

Joel’s Salad Dressing Number 1

Ingredients

2 ribs celery
¼ C raw ginger
2/3 C non-fat sour cream
½ C non-fat plain yogurt
1 clove garlic
¼ C rice vinegar
Juice of one lemon
4 green onions (tops and all)
½ red bell pepper
1 peach
¼ t. dry mustard
Onion powder to taste
Fresh ground black pepper to taste
Cayenne pepper to taste


Add all ingredients to food processor and process until smooth. Refrigerate to allow flavors to blend and serve over fresh green salad. This recipe makes two cups and a 2 tablespoon serving has, 20.33 calories, 1.4 g protein, 4.06 g carbohydrates, .11 g fat, and 33.54 mg sodium.

Here is my recap for the last two days.

Daily Dietary Recap-4/11/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1291.04	61.53 g	200.51 g	1279.32 mg	23.51 g	15.55%

Daily Dietary Recap-4/12/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1378.49	64.77 g	216.22 g	1026.42 mg	27.38 g	18.27%

Ten Secrets of Weight Loss-Fourth and Final Part

I will finish up the last four things I have learned during my weight loss today.

The Ten Secrets of My Weight Loss
1. Knowledge is power-the knowledge to make choices
2. Non-fat sour cream is my friend
3. Non-fat cream cheese is my friend
4. Fiber is filling
5. My palate took about three days to retrain to a low sodium diet
6. My dinner plate is a riot of color compared with what it used to be
7. Almost any recipe can be remodeled to accommodate my diet
8. Exercise accelerates the weight loss and blood pressure lowering process
9. Vinegar wakes up the flavors of food
10. A playful attitude about food and a willingness to experiment have been strong allies

Seven: Almost any recipe can be remodeled to accommodate my diet I enjoy the challenge of starting with my favorite recipes and foods and making changes to them to reduce the calories, fat, and sodium. I avoid using salt substitutes because they are typically very high in potassium and I prefer a natural taste. While there are health benefits to a diet high in potassium, such as, increased bone strength, suggestions that potassium can help with the elimination of excess sodium in the body and positively affect blood pressure, and the findings that some stroke, inflammatory bowel disease, and asthma patients have low levels of potassium. In the case of the latter, no direct causal relationship has been found. It’s not too hard to get adequate potassium with a good diet of natural foods, including “meats, fish, vegetables (especially potatoes), fruits (especially avocados, dried apricots, and bananas), citrus juices (such as orange juice), dairy products, and whole grains”. The recommended daily intake for adults is 2000 mg. I prefer to get my potassium from the foods I eat.

For added flavor, I increase my use of herbs and spices and find that I lean more toward cumin and red pepper than I ever did before. The reduction of sodium naturally increases the availability of the more naturally-occurring subtle flavors of ingredients. Non-fat versions of familiar dairy products work just fine for most recipes. I generally find that non-fat sour cream has a better texture and flavor than plain non-fat yogurt although I use both.

It is possible to select meat cuts that are both low in fat and in sodium (see my warning on the hidden sodium in supermarket meats). Boneless skinless chicken breasts, extra lean ground beef (96/4), fat-trimmed sirloin steak, and most fish meet the requirements for my diet. Turkey is also good, but many turkey products have been brined or soaked in salt water, so check the labels. Natural pork can also work but the same warning applies to treating or processing so check the sodium content. Most of the unprocessed meats have naturally occurring levels of sodium between 40 and 75 mg per four ounce serving. In recipes calling for ham, Canadian bacon is lower in calories and sodium if used sparingly and combines well to enhance milder flavored foods.

Bread can be a problem because salt is used to limit the action of the yeast in raised breads. I find that some brands of corn tortillas are low in both fat and sodium and whole wheat pita fits the bill as well. I prefer to make my own whole wheat tortillas or chalupas.

Salsas, especially homemade, are great for picking up the flavor of any meal. Generally the milder the salsa, the less sodium is used. Green salsas tend to be lower as well. I have come up with my own special sauces and find that mustard is full of flavor without salt or calories.

Most fruits are full of flavor and combine well with other ingredients in recipes. I also find that I am using more red bell peppers because they are sweeter and more robust in flavor.

Of course the key to weight loss is portion control. I have retrained myself to consider the generally recommended 4 ounce portions normal.

Eight: Exercise accelerates the weight loss and blood pressure lowering I am not going to belabor the point here because the relationship between weight loss and exercise has been covered much better elsewhere, but it’s true. Even small increases in exercise can be very rewarding. I have a stationary exercise bicycle in my study so I can pedal while I watch the morning news on my off days from the fitness center. I like being able to track my conditioning level by measuring my heart rate on the machines when I work out. It takes much more exertion to reach my target cardio training level (140 for me, age-based) so I get direct feedback on my conditioning level. I also watched my blood pressure drop to within normal levels without medication.

Nine: Vinegar wakes up the flavors of food I like vinegar so it’s pretty easy to include it in my recipes and my diet. There are so many wonderful types and flavors available now, from the full flavor of balsamic to the more subtle white wine vinegars, that experimenting with them is fun. I seem to recall that Adele Davis, the prolific nutritionist of the 1950s and 60s advocated keeping a cruet of apple cider vinegar on the table to splash liberally on greens and other foods. I do. She also suggested adding vinegar to the soup pot to release the calcium from soup bones.

Vinegar is the secret to my low sodium, low fat chili. I also use it in my not-so-sloppy Joes, and in my balsamic chicken.

Ten: A playful attitude about food and a willingness to experiment have been strong allies I enjoy food and experimenting with the ways that food can be prepared. Food is my hobby. I especially like growing it as I always have a large organic garden. I like reading cookbooks and recipes. I seldom create a recipe without consulting several different versions on the Internet or in my cookbook collection and choosing the most interesting ingredients and methods from each. I have also had a few flops, but undeterred I press on. My recommendation is that you move fearlessly into the world of low fat, low calorie, and low sodium cooking, and experiment with a sense of humor and discovery.

Here is my recap from yesterday.

Daily Dietary Recap-4/3//2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1304	60.26 g	223.09 g	927.88 mg	13.2 g	9.11%

Ten Secrets of Weight Loss-Part 2

Continuing with my discourse about what I have learned so far on my quest to lose weight and lower my blood pressure, I will review the ten secrets here.

The Ten Secrets of My Weight Loss

1. Knowledge is power-the knowledge to make choices
2. Non-fat sour cream is my friend
3. Non-fat cream cheese is my friend
4. Fiber is filling
5. My palate took about three days to retrain to a low sodium diet
6. My dinner plate is a riot of color compared with what it used to be
7. Almost any recipe can be remodeled to accommodate my diet
8. Exercise accelerates the weight loss and blood pressure lowering process
9. Vinegar wakes up the flavors of food
10. A playful attitude about food and a willingness to experiment have been strong allies

One: Knowledge is power-the knowledge to make choices Foucault was right, knowledge is power. He demonstrated that power is transferred through dialogue according to the knowledge one has. Truth, in a Foucaultian sense is the acceptance by those involved in the discourse of the local truths pertinent to the discourse. Fortunately for me, the scale provides a more positivist measure of my progress.

My growing knowledge of the calorie, sodium, and fat content of foods and my ability to track my consumption gives me the power to make informed choices. I get to enjoy my food because I know that I am not violating my contract with myself to limit my food choices to 1400 calories per day, less than 20% of those calories from fat, and less than 1500 mg of sodium. If I am getting close to my upper limit for one or more of those, I choose to have a grapefruit rather than chocolate frozen yogurt. As much as I like frozen yogurt, I have discovered that I also like ruby red grapefruit and that is almost as satisfying.

I use my diet spreadsheet to keep me informed throughout the day and as a training mechanism so I can learn what foods I can eat and stay within my limits. One of the first things I learned was about serving size. I was surprised to find that a normal serving of meat was about 4 ounces and not 12 or 16 ounces. I had heard that nuts were very healthy but when I tried to incorporate them into my diet, I found that most of them contain about 14 grams of fat per serving so I choose to postpone them until I have reached my target weight. The more I learn, the more powerful and effective I become at making choices.

Two: Non-fat sour cream is my friend I have always liked sour cream, in sauces, on baked potatoes, and as a base for dips and dressings. I have learned to love non-fat sour cream. In fact, regular sour cream doesn’t taste good to me now. Non-fat sour cream is the base for my secret sauce, my seasoned sour cream, and a dip for my low-fat, low-sodium, low-calorie, homemade tortilla chips [Cut corn tortillas into six pieces and bake on a cookie sheet at 350 degrees turning once until crisp. The Mi Casa brand I use of white corn tortillas has only 40 calories per tortilla, six pieces, .33 g fat, and 28.5 mg sodium]. I don’t think I could continue without my non-fat sour cream.

Three: Non-fat cream cheese is my friend My major indulgence is non-fat cream cheese on a low-sodium Ritz cracker with marmalade or blueberry fruit spread. I also like to put cream cheese inside half of a whole wheat pita and slice it into 4 pieces. These non-damaging indulgences are where I turn when I feel like I want something indulgent.

I promised sample menus of what I eat in a typical day to maintain a 1400 calorie diet. Here is the first one.

Sample Daily Diet 1

Breakfast
I started the day by scrambling ½ C Eggbeaters with 1 T sweet onion, 2 chopped mushrooms, and ¼ C snow peas. I put this inside one-half whole wheat pita.

Snack
2 RyVita Crackers, and 4 Flat Earth Peach Mango Crisps

Lunch
Not-so-sloppy Joes and secret sauce in a half whole wheat pita

Snack
½ C fresh pineapple

Dinner
1 1/3 C Deluxe stir-fry vegetables (microwaved)
4 oz. Boneless Skinless Chicken Breast
1 T Secret Sauce
Large salad- Sweet Onion, lettuce mix, grape tomatoes, Ken's Raspberry Walnut Vinaigrette

Dessert
1 C Yarnell Strawberry low-fat frozen yogurt

Late Night indulgence
1/2 WW Pita with 1 oz. Non-fat cream cheese

Total calories, 1381.14, Fat-20.81 g for 13.56% of my daily calories, and 1462 mg sodium

Here is my recap for yesterday.

Daily Dietary Recap-3/31/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1275	82.55 g	191.99 g	1054.47 mg	25.15 g	17.75%

Not-So-Sloppy Joes and Healthy Secret Sauce

For lunch today I found another use for my current favorite bread-like food, whole wheat pita pockets. I also made a variation of my favorite low-fat, low-sodium secret sauce that is so creamy and rich with flavor that I felt very indulgent using it.

Not-So-Sloppy Joes

Ingredients
½ Kangaroo WW Pita
.25 lb. Extra lean ground beef (96/4)
1 T Onion
.5 t. Chili powder
Splash red wine vinegar

In a skillet sprayed with pan spray, brown the ground beef and the onions together. Add chili powder and a generous splash of red wine vinegar (about 2 t.). Warm pita half in the oven and when the ground beef mixture has reduced to where there is no longer any liquid, put it into the pita. Serve with slices of tomato and secret sauce on the side. (214 calories, 27.11 g protein, 16.93 g carbohydrates, 4.01 g fat, 230 mg sodium) not including the sauce.

Secret Sauce

Ingredients
1 T Sour cream, non-fat
1 tsp Prepared Mustard (I use Griffins, it is lower sodium)
Freshly ground black pepper

Simply combine the sour cream and mustard then grind the pepper into it. Mix well and prepare a few minutes before you plan to serve it. It has a decadent richness and plenty of flavor. Tonight I used it on the side with boiled boneless skinless chicken breasts. (10 calories, 1 g protein, 1.5 g carbohydrates, 0 fat, 65 mg sodium)

Here is my recap from yesterday.

Daily Dietary Recap-3/23/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1207.5	62.75 g	216.41 g	999.5 mg	15.76 g	11.75%