Total Pageviews

Thursday, June 27, 2013

No Salt Bread

I made my bread recipe today.  I left all the salt out.  It tastes different, but still way better than store bought.  Just not quite as flavorful.  Still it rose really well, and looks great.  I won't tell the family yet, see if they notice.  Hard to be low fat/fat free, and low sodium too.  However for my health's sake I must learn how to do this.  Any ideas would be greatly appreciated! 

Wednesday, June 26, 2013

Low Sodium/Low Fat Cinnamon Rolls

Photos by Rumsey Liebes

I used my bread recipe, the one on this blog, but used Fat Free Chobani Vanilla Yogurt in place of the oil/unsweetened applesauce. Then I left the salt out completely. I used a can of Fat Free Sweetened Condensed milk instead of butter on the inside before putting a full jar of cinnamon/sugar on them. Rolling them was a bit messy. After cooking in a 350 oven for about 20 minutes, I topped them with cream cheese frosting that I drizzled on.  Very soft, moist, and delicious!

Tuesday, June 25, 2013

Low Sodium Foods: Shopping list

Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. When you go food shopping, keep these tips in mind for reducing the sodium in your diet:
  • Choose fresh instead of processed foods when you can.
  • Use the Nutrition Facts Label to check the amount of sodium. Look for foods with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.
  • Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
Take the list below with you the next time you go food shopping.

Vegetables and Fruits

Choose fresh or frozen vegetables and fruits when possible.
  • Any fresh fruits, like apples, oranges, or bananas
  • Any fresh vegetables, like spinach, carrots, or broccoli
  • Frozen vegetables without added sauce
  • Canned vegetables that are low in sodium or have no salt added
  • Low sodium vegetable juice
  • Frozen or dried fruit (unsweetened)
  • Canned fruit (packed in water or 100% juice)

Breads, Cereals, and Grains

Compare labels to find products with less sodium. When you cook rice or pasta, don’t add salt.
  • Plain rice or pasta (Tip: If you buy a package with a seasoning packet, use only part of the packet to reduce the sodium content.)
  • Unsweetened shredded wheat
  • Unsalted popcorn

Meats, Nuts, and Beans

Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.
  • Fish or shellfish
  • Chicken or turkey breast without skin
  • Lean cuts of beef or pork
  • Unsalted nuts and seeds
  • Peas and beans
  • Canned beans labeled “no salt added” or “low sodium”
  • Eggs

Milk and Milk Products

Choose fat-free or low-fat milk and yogurt more often than cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.
  • Fat-free or low-fat (1%) milk
  • Fat-free or low-fat yogurt
  • Low sodium or reduced sodium cheese (like Natural Swiss Cheese)
  • Soy-based drinks with added calcium (soymilk)

Dressings, Oils, and Condiments

When preparing food, choose ingredients that are low in sodium or have no sodium at all.
  • Unsalted butter or margarine
  • Vegetable oils (canola, olive, peanut, sesame oil)
  • Sodium-free salad dressing and mayonnaise
  • Vinegar


Try these seasonings instead of salt to flavor food.

Low-Sodium Diet Guidelines

This article provides basic information to help you start or continue following your low-sodium diet. Planning what you eat and balancing your meals are important ways to manage your health. Eating healthy often means making changes in your current eating habits. A registered dietitian can provide in-depth personalized nutrition education, tailor these general guidelines to meet your needs, and help you begin a personal action plan. Some evidence suggests a daily sodium restriction to 1500 milligrams (1.5 grams) may benefit patients with cardiovascular risks including heart failure, hypertension, African-American ethnicity, and all middle aged and older adults.
Here are some basic guidelines that will help you get started:
  • Control the sodium in your diet. Decrease the total amount of sodium you consume to 2,000 mg (2 g) per day.
  • Learn to read food labels. Use the label information on food packages to help you to make the best low-sodium selections.
  • Include high-fiber foods such as vegetables, cooked dried peas and beans (legumes), whole-grain foods, bran, cereals, pasta, rice and fresh fruit. Fiber is the indigestible part of plant food that helps move food along the digestive tract, better controls blood glucose levels, and may reduce the level of cholesterol in the blood. Foods high in fiber include natural antioxidants, which reduce the risk of cardiovascular disease. The goal for everyone is to consume 25 to 35 grams of fiber per day.
  • Maintain a healthy body weight. This includes losing weight if you are overweight. Limit your total daily calories, follow a low-fat diet and exercise regularly to achieve or maintain your ideal body weight.

Learning to read food labels

Food labels are standardized by the U.S. government's National Labeling and Education Act (NLEA). Nutrition labels and an ingredient list are required on most foods so you can make the best selection for a healthy lifestyle. Review the food label below. If you do not know how much total sodium is in this product, ask your dietitian, or health care provider, to show you how to read food labels and apply the information to your personal needs.
Nutrition Facts
  • A. The serving size represents the typical amount eaten by an adult.
  • B. The sodium content is listed on the food label per serving size. Ignore the % daily value and focus on the amount of mg sodium per serving. Decrease the total amount of sodium you consume to 2,000 milligrams (mg) or 2 grams (g) per day.
Low sodium = 140 mg or less per serving
No sodium = less than 5 mg per serving
Sodium guidelines
Sodium is a mineral found in many foods. It helps keep normal fluids balanced in the body. Most people eat foods containing more sodium than they need. Some foods may be high in sodium and not taste salty. Eating too much sodium causes the body to keep or retain too much water.
Following a low-sodium diet helps control high blood pressure (hypertension), swelling, and water build-up (edema). A low-sodium diet also can help decrease breathing difficulties caused when the weakened heart has difficulty pumping excess fluid out of the body.
Your doctor may recommend that you consume no more than 2,000 mg (2g) of sodium per day. A low-sodium diet means more than just eliminating the salt shaker from the table! However, that is a good start since one teaspoon salt = 2,300 mg of sodium. It is important to keep a record of the amount of sodium you consume every day. Write down the amount in mg after each meal or snack.
Comparison of Sodium in Foods
FoodServing SizeMilligrams/Sodium
Bacon1 medium slice155
Chicken (dark meat)3.5 oz roasted 87
Chicken (light meat) 3.5 oz roasted 77
Egg, fried 1 large 162
Egg, scrambled with milk 1 medium slice171
Dried beans, peas or lentils 1 cup 4
Haddock 3 oz cooked 74
Halibut 3 oz cooked 59
Ham (roasted) 3.5 oz 1300-1500
Hamburger (lean) 3.5 oz broiled medium 77
Hot dog (beef) 1 medium585
Peanuts, dry roasted 1 oz 228
Pork loin, roasted3.5 oz 65
Roast lamb leg 3.5 oz 65
Roast veal leg 3.5 oz 68
Salmon 3 oz 50
Shellfish 3 oz 100 to 325
Shrimp 3 oz 190
Spareribs, braised 3.5 oz 93
Steak, T-bone 3.5 oz 66
Tuna, canned in spring water3 oz chunk300
Turkey, dark meat 3.5 roasted 76
Turkey, light meat 3.5 roasted 63
Dairy Products
FoodServing SizeMilligrams/Sodium
American Cheese1 oz443
Buttermilk, salt added1 cup260
Cheddar cheese1 oz 175
Cottage cheese, low fat1 cup918
Milk, whole1 cup120
Milk, skim or 1%1 cup125
Swiss cheese1 oz75
Yogurt, plain1 cup115
Vegetables and Vegetable Juice
FoodServing SizeMilligrams/Sodium
Asparagus6 spears10
Avocado1/2 medium10
Beans, white, cooked1 cup4
Beans, green1 cup4
Beets1 cup84
Broccoli, raw1/2 cup12
Broccoli, cooked1/2 cup20
Carrot, raw1 medium25
Carrot, cooked1/2 cup52
Celery 1 stalk raw35
Corn boiled, (sweet, no butter/salt) 1/2 cup14
Cucumber1/2 sliced1
Eggplant, raw1 cup2
Eggplant, cooked1 cup4
Lettuce1 leaf2
Lima beans1 cup5
Mushrooms1/2 cup (raw or cooked)1-2
Mustard greens1/2 chopped12
Onions, chopped1/2 cup (raw or cooked)2-3
Peas1 cup4
Potato1 baked7
Spinach, raw1/2 cup22
Spinach, cooked1/2 cup63
Squash, acorn1/2 cup4
Sweet potato1 small12
Tomato1 small11
Tomato juice, canned 3/4 cup660
Fruits and Fruit Juices
FoodServing SizeMilligrams/Sodium
Apple1 medium1
Apple juice1 cup7
Apricots3 medium1
Apricots (dried) 10 halves3
Banana1 medium1
Cantaloupe1/2 cup chopped14
Dates10 medium2
Grapes1 cup2
Grape juice1cup7
Grapefruit1 medium0
Grapefruit juice1 cup3
Orange1 medium1
Orange juice1 cup2
Raisins1/3 cup6
Strawberries1 cup2
Watermelon1 cup 3
Breads and Grains
FoodServing SizeMilligrams/Sodium
Bran flakes3/4 cup220
Bread, whole wheat1 slice159
Bread, white1 slice123
Bun, hamburger1241
Cooked cereal (instant)1 packet250
Corn flakes1 cup290
English muffin1/2182
Pancake1 (7-inch round)431
Rice, white long grain1 cup cooked4
Shredded wheat1 biscuit0
Spaghetti1 cup7
Waffle1 frozen 235
Convenience Foods
FoodServing SizeMilligrams/Sodium
Canned soups1 cup600-1,300
Canned and frozen main dishes 8 oz500-2,570
Please note: These are sodium content ranges—the sodium content in certain food items may vary. Please contact your dietitian for specific product information.
Source: Sodium analysis was done using ESHA Food Processor for Windows, Version 8.4, 2004.

Sodium guidelines: Foods to choose

Protein - choose 2-3 servings per day
  • 2-3 ounces of fresh or frozen fish, shellfish, meat (beef, veal, lamb, pork) or poultry
  • 1/2 cup cooked dried beans or peas
  • 1/2 cup low-sodium canned fish (such as salmon or tuna)
  • 1 low-sodium frozen dinner (less than 600mg sodium per meal) - Limit to one per day
  • 1 egg (no more than 3 whole eggs per week)
Dairy products - choose 2 or more servings/day
  • 1-1/2 ounces of low-sodium cheese
  • 1 cup milk (non-fat or 1% recommended)
  • 1/2 cup low-sodium cottage cheese
  • 1 cup soy milk
Vegetables and fruits - choose 5 or more servings/day
  • 1/2 cup fresh whole, chopped, cooked, frozen or canned fruit
  • 1/2 cup chopped, cooked, frozen or no-salt added canned vegetables
  • 1/2 cup low-sodium tomato juice or V-8 juice
  • 1/2 cup low-sodium tomato sauce
  • 1 cup raw leafy vegetables
Bread and grains - choose 6 or more servings/day
  • Low-sodium breads, rolls, bagels and cereals (1 serving = 1 slice bread, 1 small roll, 1/2 bagel, 1/2 English muffin or a 4-inch pita
  • 1/2 cup pasta (noodles, spaghetti, macaroni)
  • 1/2 cup rice
  • Low-sodium crackers (read label for serving size)
Sweets and snacks (include sparingly)
  • 1 ounce unsalted nuts
  • 1/2 cup low-sodium pretzels or chips
  • 3 cups popped low-sodium popcorn
  • 3 fig bars or gingersnaps
  • 1 slice angel food cake
  • 1 tbsp jelly or honey
  • 1 cup sherbet, sorbet or Italian ice; 1 popsicle
  • 8-10 jelly beans; 3 pieces hard candy
Fats, oils and condiments (use sparingly)
  • Olive and canola oils
  • Low-sodium butter and margarine
  • Low-sodium soups
  • Low-sodium salad dressing
  • Homemade gravy without salt
  • Low-sodium broth or bouillon
  • Low-sodium catsup
  • Low-sodium mustard
  • Low-sodium sauce mixes
Other seasonings (can use freely)
  • Lemon juice
  • Vinegar
  • Herbs and spices without salt

Sample Menu

  • Fresh fruit
  • Low sodium cereal (hot or cold)
  • Milk
  • Low sodium wheat bread
  • Reduced sodium margarine or peanut butter
  • Lean roast turkey on whole wheat bread with low sodium mustard
  • Raw carrot sticks
  • Applesauce
  • Unsalted pretzels
  • Grilled Chicken
  • Boiled potatoes
  • Steamed fresh vegetables
  • Tossed salad and low sodium dressing
  • Low sodium roll with low sodium margarine
  • Fresh melon
  • Angel food cake
  • Fresh fruit
Note: For a diet in which you consume 2,000 mg pf sodium per day, a sample plan might involve eating 500 mg at breakfast, 150 mg for snacks twice daily, 600 mg for lunch, and 600 mg for dinner.

Sodium guidelines

  • Use fresh ingredients and/or foods with no salt added.
  • For favorite recipes, you may need to use other ingredients and delete or decrease the salt added. Salt can be removed from any recipe except from those containing yeast.
  • Try orange or pineapple juice as a base for meat marinades.
  • Avoid convenience foods such as canned soups, entrees, vegetables, pasta and rice mixes, frozen dinners, instant cereal and puddings, and gravy sauce mixes.
  • Select frozen entrees that contain 600 mg or less of sodium. However, limit to one of these frozen entrees per day. Check the Nutrition Facts label on the package for sodium content.
  • Use fresh, frozen, no added salt canned vegetables, or canned vegetables that have been rinsed before they are prepared.
  • Low sodium canned soups may be used.
  • Avoid mixed seasonings and spice blends that include salt, such as garlic salt.
  • Don’t use a salt substitute unless you check with your doctor first.

Seasoning recipes

Directions: Combine all ingredients in a small bowl and blend well. Spoon into shaker. Store in a cool, dark place.
Spicy blend
  • 2 tbsp dried savory, crumbled
  • 1/4 tsp freshly ground white pepper
  • 1 tbsp dry mustard
  • 1/4 tsp ground cumin
  • 2-1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp curry powder
Saltless surprise
  • 2 tsp garlic powder
  • 1 tsp basil
  • 1 tsp oregano
  • 1 tsp powdered lemon rind or dehydrated lemon juice
Spicy seasoning
  • 1 tsp cloves
  • 1 tsp pepper
  • 2 tsp paprika
  • 1 tsp coriander seed (crushed)
  • 1 tbsp rosemary
Herb seasoning
  • 2 tbsp dried dill weed or basil leaves, crumbled
  • 1 tsp celery seed
  • 2 tbsp onion powder
  • 1/4 tsp (pinch) dried oregano leaves, crumbled freshly ground pepper

Restaurant dining tips

  • Select fresh fruit or vegetables
  • Avoid soups and broths
  • Stay away from bread and rolls with salty, buttery crusts
  • Select fresh fruits and vegetables
  • Avoid pickles, canned or marinated vegetables, cured meats, seasoned croutons, cheeses, salted seeds
  • Order salad dressings on the side and use small amounts of them
Main courses
  • Select meat, poultry, fish or shellfish choices that includes the words broiled, grilled or roasted
  • Select plain vegetables, potatoes and noodles
  • Ask the server about the low sodium menu choices, and ask how the food is prepared
  • Request food to be cooked without salt or monosodium glutamate (MSG)
  • Avoid restaurants that do not allow for special food preparation (such as buffet style restaurants, diners or fast food chains)
  • Avoid casseroles, mixed dishes, gravies and sauces
  • At fast food restaurants, choose the salad entrees or non-fried and non-breaded entrees (such as a baked potato) and skip the special sauces, condiments and cheese*
  • Avoid salted condiments and garnishes such as olives and pickles
Select fresh fruits, ices, ice cream, sherbet, gelatin and plain cakes

General Guidelines for Cutting Down on Salt


  • Eliminate salty foods from your diet and reduce the amount of salt used in cooking. Sea salt is no better than regular salt.
  • Choose low sodium foods. Many salt-free or reduced salt products are available. When reading food labels, low sodium is defined as 140 mg of sodium per serving.
  • Salt substitutes are sometimes made from potassium, so read the label. If you are on a low potassium diet, then check with your doctor before using those salt substitutes.
  • Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper. Remove the salt shaker from the table.
  • Read ingredient labels to identify foods high in sodium. Items with 400 mg or more of sodium are high in sodium. High sodium food additives include salt, brine, or other items that say sodium, such as monosodium glutamate.
  • Eat more home-cooked meals. Foods cooked from scratch are naturally lower in sodium than most instant and boxed mixes.
  • Don’t use softened water for cooking and drinking since it contains added salt.
  • Avoid medications which contain sodium such as Alka Seltzer and Bromo Seltzer.
  • For more information; food composition books are available which tell how much sodium is in food. Online sources such as also list amounts.

Meats, Poultry, Fish, Legumes, Eggs and Nuts

High-Sodium Foods:

  • Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies
  • Frozen breaded meats and dinners, such as burritos and pizza
  • Canned entrees, such as ravioli, spam and chili
  • Salted nuts
  • Beans canned with salt added

Low-Sodium Alternatives:

  • Any fresh or frozen beef, lamb, pork, poultry and fish
  • Eggs and egg substitutes
  • Low-sodium peanut butter
  • Dry peas and beans (not canned)
  • Low-sodium canned fish
  • Drained, water or oil packed canned fish or poultry

Dairy Products

High-Sodium Foods:

  • Buttermilk
  • Regular and processed cheese, cheese spreads and sauces
  • Cottage cheese

Low-Sodium Alternatives:

  • Milk, yogurt, ice cream and ice milk
  • Low-sodium cheeses, cream cheese, ricotta cheese and mozzarella

Breads, Grains and Cereals

High-Sodium Foods:

  • Bread and rolls with salted tops
  • Quick breads, self-rising flour, biscuit, pancake and waffle mixes
  • Pizza, croutons and salted crackers
  • Prepackaged, processed mixes for potatoes, rice, pasta and stuffing

Low-Sodium Alternatives:

  • Breads, bagels and rolls without salted tops
  • Muffins and most ready-to-eat cereals
  • All rice and pasta, but do not to add salt when cooking
  • Corn and flour tortillas and noodles
  • Low-sodium crackers and breadsticks
  • Unsalted popcorn, chips and pretzels

Vegetables and Fruits

High-Sodium Foods:

  • Regular canned vegetables and vegetable juices
  • Olives, pickles, sauerkraut and other pickled vegetables
  • Vegetables made with ham, bacon or salted pork
  • Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots
  • Commercially prepared pasta and tomato sauces and salsa

Low-Sodium Alternatives:

  • Fresh and frozen vegetables without sauces
  • Low-sodium canned vegetables, sauces and juices
  • Fresh potatoes, frozen French fries and instant mashed potatoes
  • Low-salt tomato or V-8 juice.
  • Most fresh, frozen and canned fruit
  • Dried fruits


High-Sodium Foods:

  • Regular canned and dehydrated soup, broth and bouillon
  • Cup of noodles and seasoned ramen mixes

Low-Sodium Alternatives:

  • Low-sodium canned and dehydrated soups, broth and bouillon
  • Homemade soups without added salt

Fats, Desserts and Sweets

High-Sodium Foods:

  • Soy sauce, seasoning salt, other sauces and marinades
  • Bottled salad dressings, regular salad dressing with bacon bits
  • Salted butter or margarine
  • Instant pudding and cake
  • Large portions of ketchup, mustard

Low-Sodium Alternatives:

  • Vinegar, unsalted butter or margarine
  • Vegetable oils and low sodium sauces and salad dressings
  • Mayonaise
  • All desserts made without salt

Sunday, June 23, 2013

Peach Cobbler

Making Peach Cobbler tonight.  Using the same recipe for the Cobbler listed earlier on this blog.  Peaches, Cinnamon to taste, White Cake Mix, and 12 ounces of Sprite or Apple Juice.  Bake at 350 for 35 minutes

Saturday, June 22, 2013

Food Storage By The Week

My food storage is running low.  I use it all the time in baking and cooking.  I think I'll try this list to see if I can't build it back up a little.  Remember to customize your list to your families likings. 

  1. 5 lbs Sea Salt ~ 5 jars Unsweetened Applesauce
  2. 5 cans Reduced Fat Cream of Chicken Soup ~ 5 lg. cans Peaches
  3. 20 lbs Brown Sugar ~ 5 lg. cans Pears
  4. 10 cans Tomato Soup ~ 5 lg. cans Fruit Cocktail
  5. 10 lbs Unbleached Flour ~ 5 cans Pineapple Chunks
  6. 5 lbs Dry Pasta ~ 5 cans Whole Cranberries
  7. 20 lbs Raw Sugar ~ 5 lg. cans Pumpkin Pack
  8. 10 cans Tuna in Water ~ 5 cans Unsalted Green Beans
  9. 5 lbs SAF Yeast ~ 5 cans Unsalted Corn
  10. 10 lbs Whole Wheat Flour ~ 5 cans Carrots
  11. 10 cans Beef Soup ~ 5 cans Blueberry Pie Filling
  12. 20 lbs Honey ~ 5 cans Cherry Pie Filling
  13. 10 lbs Fat Free Powdered Milk ~ 5 cans Apple Pie Filling
  14. 10 boxes Macaroni & Cheese ~ 5 cans Apricots
  15. 10 lbs Unbleached Flour ~ 2 lg. bags Pancake Mix
  16. 5 cans Reduced Fat Cream of Chicken Soup ~ 5 cans Pork & Beans
  17. 1 bottle 500 ct. Multi Vitamins ~ 5 cans Baked Beans
  18. 10 lbs Fat Free Powdered Milk ~ 2 jars Cinnamon Powder
  19. 5 cans Reduced Fat Cream of Chicken Soup ~ 2 jars Onion Powder
  20. 10 lbs Whole Wheat Flour ~ 2 jars Garlic Powder
  21. 10 cans Chicken Soup ~ 2 cans Ground Pepper
  22. 20 lbs Powdered Sugar ~ 5 cans Canola Cooking Spray
  23. 10 cans Chicken Breast ~ 2 cans Chocolate Powder Drink Mix
  24. 5 lbs Shortening ~ 2 cans Strawberry Powder Drink Mix
  25. 10 lbs Unbleached Flour ~ 5 boxes Pudding
  26. 5 jars Jam ~ 5 boxes Jello Gelatin
  27. 5 boxes Rice Dinners ~ 5 lg bags Hard Candy 
  28. 5 bottles Syrup ~ 2 boxes Cold & Flu Syrup and Pills
  29. 5 jars Reduced Fat Peanut Butter ~ 2 lg pkgs Toilet Paper
  30. 10 lbs Whole Wheat Flour ~ 2 lg pkgs Maxi Pads
  31. 10 boxes Instant Potatoes ~ 12 bars Dove Bath Soap (Can Wash Hair w/Dove)
  32. 10 cans Fat Free Evaporated Milk ~ 2 jars Mayonnaise
  33. 1 bottle Aspirin, 1 bottle Ibuprophen, 1 bottle Tylenol ~ 2 bottles Catsup
  34. 5 cans Reduced Fat Cream of Chicken Soup ~ 2 bottles Mustard
  35. 10 lbs Corn Meal ~ 2 jars Pickles
  36. 5 bags Brown Rice ~ 2 bottles Bar-be-que Sauce
  37. 5 lbs Kosher Salt ~ 2 bottles Salad Dressing
  38. 20 lbs White Granulated Sugar ~ 5 pkgs. Beef and Turkey Jerky
  39. 10 cans Vegetable Soup ~ 5 jars Nuts
  40. 10 lbs Unbleached Flour ~ 5 bags Stove Top Popcorn
  41. 5 cans Minestrone Soup ~ 5 cans Fat Free Sweetened Condensed Milk
  42. 5 bottles Corn Syrup ~ 5 box Cake Mixes 
  43. 2 bottles Childrens Vitamins ~ 5 jars Frosting
  44. 5 cans Chicken Breast ~ 5 cans Tuna
  45. 10 lbs Oatmeal ~ 5 pounds Grits
  46. 5 lbs Dry Beans ~ 10 lbs Malt-O-Meal Cereal  
  47. 5 bottles Molasses ~ Water, Water, and More Water
  48. 5 cans Reduced Fat Cream of Chicken Soup ~ 5 lg cans Juice
  49. 5 bottles Vanilla ~ 5 canned Tomatoes
  50. 2 boxes Baking Soda, 2 cans Baking Powder ~ 5 jars Spaghetti Sauce
  51. 10 cans Beef ~ 10 lbs Milk Chocolate Chips
  52. 10 lbs. Cream of Wheat Cereal ~ 5 boxes Stove Top Stuffing  

Ice Cream Sandwich

Reduced Fat Graham Crackers, Fat Free Cool Whip, and Strawberries. 1) Blend Cool Whip and strawberries 2) Apply a thick coat to graham crackers and make sandwich 3) Freeze and enjoy!

Monday, June 17, 2013

Old-Fashioned Popcorn Balls

Photo by Rumsey Liebes

  • 18 cups popped popcorn
  • 2 cups sugar
  • 1 cup water
  • 1/2 cup light-colored corn syrup
  • 1 teaspoon vinegar
  • 1/2 teaspoon salt
  • 1 tablespoon vanilla

1. Remove all unpopped kernels from popped popcorn. Put popcorn in a greased 17x12x2-inch baking or roasting pan. Keep popcorn warm in a 300 degree F oven while making syrup.
2. For syrup mixture, butter the sides of a heavy 2-quart saucepan. In saucepan combine sugar, water, corn syrup, vinegar, and salt. Cook and stir over medium-high heat until mixture boils, stirring to dissolve sugar (about 6 minutes). Clip a candy thermometer to side of pan. Reduce heat to medium; continue boiling at a moderate, steady rate, stirring occasionally, until thermometer registers 250 degree F, hard-ball stage (about 20 minutes).
3. Remove saucepan from heat; remove thermometer. Stir in vanilla. Pour syrup mixture over the hot popcorn and stir gently to coat. Cool until the popcorn mixture can be handled easily. With buttered hands, quickly shape the mixture into 2-1/2-inch diameter balls. Wrap each popcorn ball in plastic wrap. Makes about 20 popcorn balls.

Sunday, June 16, 2013

Eat A Rainbow For Health


I'm ever so grateful for the terrific example my father set for me.  He is a hard worker, kind, patient, loving, righteous, and oh so handsome man.  I miss his hugs, listening ear, and laughter.  I hope my father knows, and I'm sure he does, that I love him forever!  He is my BEST friend!  Happy Father's Day Daddy!

Sunday, June 9, 2013

Vaunted Vinegar Sauce/Pulled Pork/Brine

Vaunted Vinegar Sauce


2 cups cider vinegar

2 Tbsp packed brown sugar

1 tsp fresh ground pepper

1 tsp red pepper flakes or cayenne pepper


Stir to dissolve sugar. Serve room temp or chilled. Keeps indefinitely.


Pulled pork


1 5-7 lb. boneless Boston butt roast



6-8 quart pan – can also use small ice chest

12 oz pickling salt (easier to dissolve in cold water)

8 oz (by weight – about ¾ cup) molasses

2 quarts cold water (bottled if not in Cache Valley J)


Rub – apply right before putting in smoker/oven:

1 tsp coriander seed

1 tsp cumin seed

1 tsp fennel seed

1 Tbsp paprika

1 Tbsp Onion powder

1 Tbsp garlic powder

Combine molasses, pickling salt, and water in 6 quart Lexan. Add Boston butt making sure it is completely submerged in brine, cover, and let sit in refrigerator for a minimum of 8 hours. 12 hours is ideal.

Place cumin seed, fennel seed, and coriander in food grinder and grind fine. Transfer to a small mixing bowl and stir in garlic powder, onion powder, and paprika.

Remove Boston butt from brine and pat dry. Sift the rub evenly over the shoulder and then pat onto the meat making sure as much of the rub as possible adheres. More rub will adhere to the meat if you are wearing latex gloves during the application.

Place butt in smoker and cook for 8to12 hours, maintaining a temperature below 250 degrees. Use meat thermometer and cook meat to 190 – 200 degrees. Use fork to check for doneness. Meat is done when it falls apart easily when pulling with a fork. Once done, remove from pot and set aside to rest for at least 30m to 1 hour. (best an hour or its really hot still.) Pull meat apart with 2 forks and serve.

Saturday, June 8, 2013

72 Hour Kit

My son wanted the toys out of our Emergency 72 hour kit today.  I opened up each bin to find that the clothing in there for my little ones was way to small.  So I updated it all.  Newer or different toys too.  I usually do this at LDS General Conference time, but failed to do so this year.  Glad my little one begged me all day to get something out.

Friday, June 7, 2013

Lunch Box Ideas for Low Fat or Fat Free Kids

Things my little one would eat, he’s picky, and we don’t eat hot dogs or lunch meat.
1.      Celery with Reduced Fat Peanut Butter and chocolate covered raisins (ants on a log)
2.      Baby Carrots
3.      Pineapple Chunks
4.      Apple Wedges
5.      Cuties or Orange Slices
6.      Grapes
7.      Strawberries
8.      Watermelon
9.      Cucumber slices
10.  Banana
11.  Pear
12.  Apricot
13.  Cherries
14.  Low Fat Cheese Cubes
15.  Reduced Fat Peanut Butter & Honey or Reduced Fat Peanut Butter & Jam Sandwiches
16.  Fat Free Box Milk or 100% Juice Box
17.  Low Fat or Fat Free Cookies
18.  Low Fat Crackers
19.  Fat Free Pretzels
20.  Mini Marshmallows
21.  Raisins
22.  Dried Pineapple
23.  Low Fat Popcorn
24.  Mini rice cakes
25.  Low Fat Granola Bar
26.  Low Fat Breakfast or Cereal Bar
27.  Homemade Sweet Breads
28.  Dry Low Fat or Fat Free Cereal
29.  Fruit Cups
30.  Sugar Snap Peas
31.  Low Fat Graham Crackers
32.  Low Fat String Cheese
33.  Fat Free Yogurt
34.  Fat Free Croutons
35.  Fat Free Turkey Jerky
36.  Jam Filled Pancake Muffins

Wednesday, June 5, 2013


Photo: 6-5-2013  Radishes  1st pick of the season.  Yummy!  Thining them out.

Photo by Rumsey Liebes

1st pick of the season.  Thining them out.  Yummy for my salad today.  Nothing like fresh homegrown vegetables and fruits. 

Meniere's Disease

Photo by Rumsey Liebes (taken by Chalese)

Been going through some testing through the Audiologist and ENT Doctors.  They are leaning toward this (Meniere's Disease).  The symptoms listed here are exactly what I've been going through for about a year now.  Hopefully this week they'll be able to conclude the tests and get me the help I need.  Thought I'd share this info. and a picture of one of my tests with you.  I've found it interesting. 

Meniere's disease

  • Causes

  • Complications

  • Preparing for your appointment

  • Tests and diagnosis

  • Treatments and drugs

  • Lifestyle and home remedies

  • Coping and support

  • Definition
    By Mayo Clinic staff Meniere's disease is a disorder of the inner ear that causes spontaneous episodes of vertigo — a sensation of a spinning motion — along with fluctuating hearing loss, ringing in the ear (tinnitus), and sometimes a feeling of fullness or pressure in your ear. In many cases, Meniere's disease affects only one ear.
    People in their 40s and 50s are more likely than people in other age groups to develop Meniere's disease, but it can occur in anyone, even children.
    Although Meniere's disease is considered a chronic condition, various treatment strategies can help relieve symptoms and minimize the disease's long-term impact on your life.

    Tuesday, June 4, 2013

    Snickerdoodle Cookies

    Mix together one classic yellow or white cake mix with 1/4 cup Fat Free Vanilla Chobani Yogurt and two eggs. Form into about one inch balls (really not so easy). Mix together 1 teaspoon cinnamon and 3 tablespoon sugar. Roll balls into cinnamon and sugar mixture.  Place balls on cooking sprayed cookie sheet and slightly flatten balls with the bottom of a glass or fingers. Bake at 350 degrees for about 8 minutes.


    Sunday, June 2, 2013

    Cranberry Apple Chicken Salad

    Grilled seasoned chicken breast, glazed pecans, apple slices and dried cranberries atop a bed of spring mix. Served with balsamic vinaigrette and dinner bread. This salad is also available in a half size portion. Fit Fare® Lean: Under 15g of fat without dinner bread. Fit Fare® Light: Under 550 calories without dinner bread.

    So delicious!  For eating out this was great!

    Chicken, Potato, Sour Cream Bake

    Chicken with potatoes and sour cream -- if you sprayed the pan with cooking spray instead of greasing it, used chicken breasts, and Fat Free Sour Cream this dish could be Fabulous!

    Saturday, June 1, 2013

    Missionaries Are Safe in Oklahoma

    Saturday, June 1, 2013 10:05 AM
    Subject: Update

    Dear Parents: 
    Your sons and daughters are safe.   Thursday and again yesterday we experienced severe storms and additional tornados in our mission area.  Yesterday’s storms were more dangerous and destructive than Thursday’s storms.  Our missionaries were never in any danger on Thursday but yesterday caused us more concern because we had missionary relief crews out working in the morning.  As is my practice, I sent the work crews home well in advance of the approaching storms so they could be near their local weather contacts and shelters.  My practice is to personally monitor the storms and alert missionaries directly and through our mission leadership.  Local weather contacts are also very helpful to us. 
    Based on preliminary reports, yesterday’s storms caused substantial new damage and sadly, additional lives were lost.  103,000 homes in the City (including the mission home) are without power.  The damage, downed power lines and traffic have prevented me from communicating with you earlier this morning.   We also had all our missionaries in South Oklahoma City this morning for a meeting with Elder Ronald A. Rasband of the Presidency of the Seventy.  Now all of our missionaries are out working on tornado cleanup projects for the day. 
    I will generally not communicate with you after every storm.  I will reserve these communications for storms that strike near where we have missionaries stationed.  If power is out and I am prevented from emailing you I will call the Church operators and let them know the missionaries are safe.  I will also inform the Missionary Department of the safety of our missionaries.  As you can imagine, we have a lot going on out here right now.  The safety of our missionaries (your daughters and sons) is our paramount concern and priority.  We will tend to them first and inform you once I have verified their safety and tended to other priorities related to the missionaries.  Thank you for your patience and prayers.
    We are grateful for the Lord’s protection and your prayers.  Many miracles are occurring through these events.  The Lord truly does make all things work together for the good of those who believe. 
    Warm Regards, President Taylor