The Hearty Bunches' Recipes

The recipes on this page are from the The Hearty Bunches--all who have DCM and other health issues and have had to change their way of eating.

It will be divided into two groups. One for low sodium and fat, and the other for low sugar for those who also have diabetes.

Thank you all for helping make this page what it is goin' to be.

INDEX: (under construction)
Bisquits
Soup (Vegetable)

Vegetable Soup....By Remo
(If you have one of those salad shooter things and it works--it saves time like crazy.)

3 - 4 tomatoes pureed
2 -3 carrots (scrubbed & trimmed only)thru salad shooter in julienne strips
3 - 4 celery stalks sliced real thin (I use chinese celery & regular kind, include tops)
1 white onion diced
1 purple onion diced
2 cobs of corn sliced off the cob (half bag frozen)
2 white potatoes diced ( tiny)
2 red potatoes diced
1/4 cup of purple cabbage sliced & some plain white cabbage sliced

Now some folks add a few brussel sprouts, and peas. (Ii like both peas with pods but sometimes use a half a small pkg of frozen peas a handful of fresh green beans snapped & cut to 1/4 inch. I don't like cauliflower cooked but u can put in some diced up small.

Put it all in one pot cover with the tomato puree and add water until consistency you like... I leave the skins on the taters.... then season with what you like to season with, I like natures seasoning but it is a tad high in salt so watch that part-- Put in pot low heat cook until consistency of veggies is tender but firm.

If you want to add some form of protein throw in a few pinto beans, or rinsed red kidney beans.... dont forget to cover the pot and stir the mix frequently so as not to stick on the bottom of the pot. Any time you want or can eat some meat throw in some cubed deer loin, or any lean meat, (my mom has actually made tiny hamburger balls and dropped them in as it boiled which really wasnt bad)... spicy italian sausage or sweet sausage also works on the meat days.

 Dee's Low Sodium Bisquits Light & Yummy

2 cups flour (sift this first)
1 tablespoon baking powder
2 teaspoons sugar
1/4 teas no-salt
1/3 cup shortening (I use the tub margarine)
2/3 cup skim or low fat milk

Sift dry ingredients into mixing bowl.
Measure shortening and cut into flour mixture with pastry blender, two knives or blending fork, until mixture looks like "meal." Stir in almost all the milk. If dough does not seem pliable, add the remaining milk. Use enough milk to make a soft, puffy dough easy to roll out. Knead on a light floured board. (Too much handling makes tough biscuits.) Roll out 1/4-inch thick for thin crusty biscuits and 1/2-inch thick for thick biscuits.
Place on ungreased cookie sheet, close together for biscuits with soft sides, an inch apart for biscuits with crusty sides. Bake 10 to 12 minutes at 450 degrees.

Frank's Honey Mustard Fish

1 salmon (brushed w/honey mustard) either in the oven or on the grill.
Throw in tomatoes, minced onions, and garlic.
Don't forget mushrooms, red potatoes.

Make sure if you put the fish in the oven you put some water in the pan so it does not stick. You could also use a little broth. Herbox is good 5 ml sodium bag.
When the fish is done paint some more honey mustard on it. The broth will make the veggies flavor just "flo" through. (No pun flo!)
(I would take the veggies and just spoon it on top of the salmon.
Oh dont forget the red wine---Hey Frank, how about white???)

FRANK's TASTY SPINACH (under construction)

once a month il eat spinach. i love it. so i took fresh spinach, you can also use frozen and boiled it. when it was done i threw cool water to shock it so it brings out the flavor. but you have to get rid of the excess water so you need to sqeeze it and throw into the frying pan. you need cannola oil always. healthier. throw in some garlic, onion powder, parsley. oregano, and a touch of low sodium cheese. while this is happening your elbow macs are boiling. when its all done you want to add balsamic vinegar and mix for a couple of minutes. if you dont like vinnegar you could add whats a shier souce. i get it a trader joes and two tblsp are only 60mg of sodium. role that around your tongue. low sodium but you would never know it. if you dont like spinach, you can use peas and tomatoes or brocoli. also if you are really looking to light up the town you can throw in last nights left over chicken. now your cooking with gas.

 

Chicken ala FRANK (under construction)

Cut chiken breasts into strips. add some oinion and garlic. wine does not hurt either. ok cook up some rice and mix with mutz. cheese which is a no no but what the hell. throw in some peas, tomatoes and mushrooms. nlow you can add either chicken broth low salt herbox or tomatoe souce. throw chiken strips onto frying pan with canola oil mix both dishes together and you are cooking with gass. chiken broth thats only 5mg of sodium a bag. what i fo is take chicken breasts , poor a little water on the bottom of the pan with some canola oil and then add the broth. the chicken comes out real juicy. you can add tomatoes, mushrooms, string beans and carrots. i also put a little garlic, no salt but some parsley and pepper. it comes out great. a real low fat, low sodium dish. if you like you can cut up a potatoe and let it bake with everything else. you get so much flavore. try that with the family. you will be a hero and as emril says "flo kick it up a notch."

Jon's Low Sodium Chicken Broth

Canned chicken broth has lethal sodium levels for people with sodium restrictions but chicken broth is truly necessary for many recipes. Despite the trouble involved, homemade chicken broth is the only low in sodium and tasty solution. It's much cheaper to buy whole fryer chickens than chicken breasts. This has an added benefit. Whenever you roast or cook a chicken, save the wings, back and giblets. Place them in a freezer bag and store in your freezer. Whenever you prepare vegetables like green peppers, onions, carrots or celery, save all the little pieces you would normally throw away and freeze them too. They do not have to be "eating quality" for this! Celery leaves are especially good. When you want to make broth, thaw all those chicken parts and vegetables you've been stashing in the freezer; Or buy a fryer chicken, 2 onions, a green pepper, 5 carrots, 6 stalks of celery, and cut them up and use them instead. Place it all in a huge pot on your stove. Fill the pot up with water to within about 2 inches of the top Add 6 cloves of garlic cut in half and bring to a boil Reduce heat, cover and simmer 4 hours After the 4 hours are up, add any desired herbs and spices such as rosemary, oregano, thyme, etc Simmer uncovered one hour more Drain through a strainer and then again through 2 layers of cheesecloth (available at any fabric store) Now for the trick to getting real flavor out of homemade broth without adding salt: Rinse out that big pot and pour the strained broth right back into it Turn the stove burner up as high as it will go and boil the strained broth like crazy until it has been reduced by about 30 to 50%. This concentrates the flavor and makes it all worthwhile Let the broth stand about an hour at room temperature and then refrigerate When the refrigerated broth is good and cold, skim off the layer of fat sitting on top with a spoon and throw it away Use the broth as is, or freeze in 2 to 4 cup portions. I use 4 cup portions the most. If this seems like too much trouble, go to the store and buy some low sodium chicken broth. Take it home and taste a big spoonful. Yeeccchhhh!

 

American Heart Association
Savory Beef Stew
A rich, hearty stew perfect for crisp fall nights!