Sound Family Medicine
Cooking in a Dash! It's a typical weeknight scenario. You race through the door. The family's clamoring for dinner. And to complicate matters further, your family physician has made no bones about your adopting a low-sodium diet. Sound familiar? Fortunately, you can please all of the people all of the time--creating tasty meals that satisfy your kids, delight your husband and placate your doctor. Simply add Mrs. Dash[R]--an incredibly flavorful, salt-tree all natural seasoning blend--to your favorite recipes. Each of the 12 Mrs. Dash varieties are uniquely blended with 14 natural herbs and spices, so you get bold, robust flavor without the addition of salt or MSG. You'll find that your family's taste buds adapt quickly to the exciting new flavors.
Aside from benefiting the taste buds, there are even greater benefits to your family's health. Too much sodium loads to high blood pressure, hypertension and diabetes--common in African-Americans. Although the suggested daily intake of sodium is up to 2,400mg a day, the Institute of Medicine proposes limiting it to 1,500mg a day--and using Mrs. Dash is a great way to help achieve that. In fact, dieticians and physicians routinely recommend Mrs. Dash to patients with cardiovascular disease and diabetes.
Other ways to cut down on sodium include:
* Avoiding high-sodium foods such as olives, pickles, lunchmeats, canned soups, etc.
* Eating more naturally sodium-free foods such as fruits and vegetables
* Switching your salt shaker to a salt-free seasoning blend
Let's face it--when it comes to your family, great tasting low sodium dishes are simply not up for discussion. Here are some quick and easy recipes--flavorfully enhanced with Mrs. Dash--that will please the palate and keep everyone healthy and happy!
Mrs. Dash[R]
SHRIMP JAMBALAYA
Ingredients
1 Tbs. vegetable oil
1 cup diced celery
1 cup chopped onion
1/2 cup chopped green pepper
1/2 cup chopped red pepper
2 Tbs. Mrs. Dash Onion & Herb Seasoning Blend
1 Tbs. Mrs. Dash Extra Spicy Seasoning Blend
14.5 oz. can no-salt-added whole tomatoes
6 oz. can no-salt-added tomato paste
2 1/3 cup water
1 bay leaf
1 cup long-grain white rice
4 oz. uncooked medium shrimp, peeled, cleaned
6 oz. cup shoed smoked turkey sausage
SERVINGS: 6
Instructions
Heat oil in 4-quart Dutch oven. Add celery, onion, green
and red peppers and Mrs. Dash Onion & Herb. Cook over medium heat
5 to 7 minutes or until vegetables are crisp tender. Add tomatoes,
tomato paste and water; mix well, Stir in bay leaf and Mrs. Dash
Extra Spicy. Reduce heat. Cover and simmer 10 minutes. Stir in
rice. Cover and continue cooking 35-40 minutes or until rice is
tender. Add shrimp and turkey sausage. Cover and continue cooking
5 to 7 minutes or until shrimp is pink.
Calories: 273, Fat: 6g, Cholesterol: 45mg, Sodium: 350mg,
Potassium; 686mg, Carbohydrates: 43g, Protein: 12g, Fiber: 4g
Mrs. Dash[R]
SPAGHETTI WITH MEAT SAUCE
Ingredients
2 qts. water
8 oz. spaghetti
1. lb. ground beet
1 Tbs. olive oil
1 cup diced onion
1/2 cup diced green pepper
3 Tbs. Mrs. Dash Garlic & Herb
4 Tbs. Mrs. Dash Classic Italiano
1/2 Tbs. Mrs. Dash Extra Spicy
14.5 oz. can no-salt-added diced tomatoes
1 cup water
8 oz. can regular tomato sauce
6 oz. can no-salt-added tomato paste
2 tsp. brown sugar
SERVINGS: 6
Instructions
In 4-quart pan, bring water to a boil. Add 2 Tbs. Mrs. Dash Classic
Italiano and spaghetti, cook 10 12 minutes or as indicated on package.
Drain; set aside. Cook ground meat over medium heat in 4-quart Dutch
oven until brown. Drain and discard all drippings. Set ground beef
aside. Add olive oil, union, green pepper, Mrs. Dash Garlic & Herb
seasoning blend in pan. Mix until blended Cook 5-7 minutes. Add
diced tomatoes, tomato paste, tomato sauce and water to hot pan.
Stir in the remainder of Mrs. Dash seasonings. Corinne
cooking until mixture boils. Reduce heat, Stir in sugar. Stir in
reserved ground beet. Cover, and let simmer, stirring occasionally
for 15 minutes. Far each serving, spoon meat sauce over prepared
spaghetti.
Calories: 203.9, Fat: 6.3g, Cholesterol: 13.8mg, Sodium: 289.9mg,
Carbohydrates: 26.5g, Protein: 12.2g, Fiber: 4.1g, Potassium:
760.2mg
COPYRIGHT 2004 Essence Communications, Inc.
COPYRIGHT 2004 Gale Group
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