Learn to Cook Low Sodium Potatoes – Heart Healthy Recipes!

Prepare low sodium dishes having great appearance and taste. Create very low sodium sides for family and guests.
Instructor:
Judy Craft
4 students enrolled
Identify sources of unexpected sodium
Prepare delicious low sodium potatoes in quite a few ways
Discover Tips for Low Sodium Cooking that will help when cooking anything
Be able to prepare Appetizers and Potato Sides to go with any entree

Learn Tips that will help to significantly lower your sodium intake! This course provides information on where sodium hides, how to create low sodium potato dishes, and how to spice up meals using items naturally low in sodium!

Have you or a loved one been diagnosed with a condition that requires lowering sodium levels? Have you struggled to understand how to cook low sodium meals? Have you tried to lower your sodium levels only to see small changes instead of the big drops you had hoped for? Do you feel like there is too much information on the internet about sodium, but not the information you need to create a good meal plan? If you answered yes to any of these questions, then you are in the right place! 

In this course, I’ll provide the basics you’ll need to create delicious low sodium potato sides, casseroles, an appetizer, and some recipes to get you started. This course will provide the information you need to start your journey to becoming a low sodium chef for your family or when entertaining a group of friends! Judy, The Sodium Attacker, is always looking for ways to reduce sodium and keep the flavor!

Upon completion of this course, you will learn:

  • Where sodium hides

  • Why potatoes do not have to be high sodium

  • Why it is critical to read food labels, and what you can learn

  • Some items that should be banished from your kitchen

  • How to prepare many low sodium Sides, Dips, and Appetizers

  • What low sodium goodies we can dip in the dips

  • Low sodium cooking DOES NOT have to be bland

  • Where to purchase no sodium baking supplies

  • Which sweet potatoes have 14 mg sodium per cup & which have 70 mg per cup

  • Low sodium food CAN be full of flavor and delicious

  • Where to order low sodium cheddar cheese.

Lectures and Recipes for Deserts

  • Lecture on how to cook yams. Get them ready to create great deserts.

  • Recipe for Yam Cookies – So very good. Each cookie is 1.33 mg sodium

  • Where to purchase zero sodium supplies

  • Recipe for Sweet Potato Cake – 311 mg sodium for a whole 9″ x 13″ cake- Moist and wonderful flavor.

  • Recipe for Sweet Potato Pie – Yummy – Less than 40 mg sodium  per serving

  • Recipe for Pie Crust and Tea Cookies – Flaky and NO SODIUM

Lectures and Recipes for Appetizers and Dips

  • Recipe for Tasty Bite Size Goodness

  • Recipe for Potato Chips – Can be made NO sodium or LOW sodium – your choice

  • Recipe for Onion Soup Mix and Dip

  • Recipe for Ranch Dip and Salad Dressing

  • Lecture and list of what to dip in the dips

  • Lectures and Recipes for Sides

    • Recipe for Low Sodium Hash Browns – Less than 6 mg sodium for a whole pan.

    • Recipe for Low Sodium Scalloped Potatoes – 18 mg sodium for a one cup serving

    • Recipe for Low Sodium Potato Salad – Less than 70 for one cup

    • Recipe for NO Sodium Steak Fries – Baked or Grilled – NO sodium

    • Recipe for Sister’s Tiny Spuds – Flavorful and NO sodium

    • Recipe for Low Sodium Potato Cakes – Use up those leftover mashed

    • Recipe for Low Sodium Cream of Potato Soup- One cup has 30.19 mg sodium vs canned at 1500 mg.

      • Has variations for different Cream of Soups

    • Recipe for Low Sodium Garlic Mashed – Only sodium is 1 mg for each garlic clove.

    • Recipe for Low Sodium Candied Yams – 11 mg sodium per serving

    • Recipe for Low Sodium Quiche – If serving 6 people – 114 mg each / If serving 8 – 85 mg each

    • Recipe for Low Sodium Sweet Potato Casserole – 10 servings 30 mg each / 12 servings 25 mg each

    • Recipe for Low Sodium Volcano Potatoes – Beautiful – 6 servings 45 mg each / 8 servings 34 mg each

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Introduction

1
Introduction
  • Meet Judy - The Sodium Attacker

  • Find out why she is so passionate about helping folks lower daily sodium consumption

2
UNDERSTANDING NUTRITION LABELS
  • Labels can be misleading because of our interpretation of the facts

  • We cannot use the % of Daily Values

    • Beware of videos or recipes that do. Just might be very HIGH SODIUM

  • It's easy to become confused

  • DOWNLOADS AVAILABLE:

    • ITEMS TO BANISH FROM YOUR HOME

    • OUTSTANDING LOW SODIUM ITEMS

3
LOW SODIUM CHEDDAR CHEESE
  • Perfect to add to potato dishes

  • Creamy texture

  • Only 24 mg sodium per ounce - store bought starts at 170 mg

DESERTS

1
HOW TO COOK YAMS
  • Bake some for dinner - Freeze leftovers for making Goodies

  • Use a sauce pan - Get some ready for cookies or other dishes

  • Get the right potatoes

    • Some have 70 mg per cup - Some have 14 mg per cup

2
YAM COOKIES - SO GOOD
  • YUMMY, YUMMY is the best description for these cookies

  • Only 1.33 mg sodium per cookie

  • Great with a cup of coffee in the morning

  • Full of flavor

  • Fun to make

  • You can become The Sodium Attacker of your home


  • DOWNLOAD AVAILABLE:

    • RECIPE FOR YAM COOKIES

3
LET'S DO SOME BAKING
  • Where to purchase no sodium Baking Powder - Store bought has 520 mg per teaspoon

  • Where to purchase no sodium Baking Soda - Store bought has 1200 mg per teaspoon

  • Get ready to do some baking that is truly low sodium

4
SWEET POTATO CAKE
  • No need to pre-cook your yams

  • The whole 9" x 13" pan has less than 311 mg sodium

  • Wonderful surprise for you towards the end of the lecture

  • Such a great taste - My company could not believe it was made with yams

  • We have been munching on it all day

  • Sometimes there is NONE to freeze for later

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR SWEET POTATO CAKE



5
SWEET POTATO PIE
  • Desert doesn't get much better than this pie

  • Whole 9 inch pie has 234 mg sodium

  • Squirt some no sodium whipped topping and enjoy having desert again

  • Low sodium food does not have to be bland

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR SWEET POTATO PIE

6
NO SODIUM PIE CRUST & TEA COOKIES
  • Pie crust has NO SODIUM

  • Flaky

  • Can be frozen

  • Provides a base for many low sodium deserts

  • Tea cookies (no sodium) are quite tasty

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR PIE CRUST & TEA COOKIES


APPETIZERS & DIPS

1
TASTY BITE SIZED GOODNESS
  • Great way to use leftovers

  • Low sodium snack or appetizer

  • Use our homemade Ranch or Onion dip - Recipes in this section

  • Kids would love these after a hard day at school

2
POTATO CHIPS
  • NO sodium potato chips

  • Most folks say they don't even need a dip

  • You choose spices to use - some have 2 mg sodium per teaspoon

    • Make them as spicy as you like


    • DOWNLOAD AVAILABLE:

      • RECIPE FOR POTATO CHIPS


3
ONION SOUP MIX & DIP
  • LIPTON onion soup mix has 610 mg sodium per tablespoon

    • Ours works just the same and has less than 3 mg per tablespoon

  • Easy to make

  • Keep it handy in your pantry

  • Wonderful Dip and Salad Dressing

  • DOWNLOADS AVAILABLE:

    • RECIPE FOR ONION SOUP MIX & DIP

    • LIST OF WHAT TO DIP IN THE DIPS AND THEIR SODIUM COUNT

4
RANCH DIP MIX AND SALAD DRESSING
  • Dip has less than 20 mg sodium per tablespoon - Store bought has 135 mg per Tablespoon

  • Salad Dressing has less than 21 mg sodium per tablespoon - Store bought has 120 mg to 145 mg per tablespoon

  • Use either buttermilk or regular milk - your choice

  • Very tasty

  • Easy to prepare

  • Perfect Ranch Dip and Dressing for low sodium folks to enjoy


    • DOWNLOADS AVAILABLE:

      • RECIPE FOR RANCH DIP AND SALAD DRESSING MIX

      • LOW SODIUM GOODIES TO DIP

ENTREES AND SIDES

1
HASH BROWNS
  • Crispy Hash Browns -

  • Very low sodium - Only the little bit of onion used has sodium

  • No sodium in the russets


  • DOWNLOAD AVAILABLE:

    • INSTRUCTIONS FOR HASH BROWNS


2
SCALLOPED POTATOES
  • Only 18 mg sodium per cup

  • Very tasty

  • We do love our potatoes

  • Go with almost every meal

  • Look lovely in the serving pan

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR SCOLLOPED POTATOES


3
POTATO SALAD
  • Yes - we can have pickles

  • One cup less than 70 mg sodium - vs. google search showing over 1300 mg per cup

  • Quite tasty

  • Great addition to a meal

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR POTATO SALAD


4
STEAK FRIES - BAKED OR GRILLED
  • Easy to make

  • Choose spices from the recipe list

  • No sodium Steak Fries

  • Baked or Grilled - both are very good


    • DOWNLOAD AVAILABLE:

      • RECIPE FOR STEAK FRIES


5
SISTER'S SPUDS - BAKED OR GRILLED
  • Fingerling potatoes at their finest

  • Many spices to choose from depending on your taste buds

  • NO sodium

  • Quick and easy to prepare

  • Can be baked or grilled

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR SISTER'S TINY SPUDS - BAKED OR GRILLED


6
POTATO CAKES/PATTIES FROM MASHED
  • Wonderful way to use leftovers

  • Breakfast, lunch, or dinner

  • Great side dish for any meal

  • Easy to make

    • DOWNLOAD AVAILABLE:

      • RECIPE FOR POTATO CAKES

7
CREAM OF WHATCHAMAKIN SOUP MIX
  • Make any kind of cream soup you want

  • Every low sodium pantry needs this mix

  • Canned cream soups are between 1300 and 1500 mg sodium per cup

  • Ours starts at 83 mg per 1  1/4 cup - then we have to add sodium in vegies or chicken

  • Very low sodium and quite tasty soup


8
CREAM OF POTATO SOUP
  • Great flavor and less than 31 mg sodium per cup

    • Canned has 1500 mg sodium per cup

  • Recipe has variations for cream of broccoli, chicken, and mushroom.

  • Can make cream of what ever you like to put in soup

  • Warms us up on a chilly day

  • Goes nicely with Ritz hint of salt crackers at 5 mg sodium each

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR CREAM OF POTATO SOUP



9
GARLIC MASHED
  • Use as much garlic as you like - 1 mg sodium per clove - can bake and freeze to add if more is needed

  • Also makes terrific potato cakes - SEE THE POTATO CAKE LECTURE FOR DETAILS

  • Adds a lot of flavor to mashed potatoes

  • Spices up a meal

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR GARLIC MASHED POTATOES


10
CANDIED SWEET POTATOES
  • The only sodium in these is 14 mg for every 5.29 weighed ounces of sliced yams

  • Can add miniature marshmallows at 40 mg per cup if you wish

  • No need to pre-cook yams

  • Just like mother used to make

  • Great anytime of the year - Not just for Thanksgiving, Christmas, or Easter

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR CANDIED YAMS

11
QUICHE
  • Really great eye appeal

  • Lots of flavor

  • Colorful

  • Low sodium

  • Breakfast, brunch, lunch, or dinner

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR QUICHE

12
VOLCANO POTATOES
  • Unbelievably good taste

  • Attractive

  • Easy to prepare

  • Surprise for dinner guests

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR VOLCANO POTATOES


13
SWEET POTATO CASSSEROLE
  • So very good

  • 10 generous serving have only 30 mg each

  • Not just for holidays

  • Has a crunchy topping

  • Goes well with almost any meal

  • Easy to make

  • DOWNLOAD AVAILABLE:

    • RECIPE FOR SWEET POTATO CASSEROLE

14
CONCLUSION
  • Watch Judy's other Low Sodium Cooking and Recipe Courses for more Low Sodium Recipes and more tips to help lower the daily sodium consumption

15
BONUS LECTURE
  • Thank you for watching this course

  • I would appreciate your comments on its content and presentation

  • There are 8 more Low Sodium Cooking courses and more coming soon

  • Please visit my YouTube channel - The Sodium Attacker

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