Low sodium baked oatmeal snack cake

 

This is a low sodium version of a sheet snack cake. It gives 12 servings with a calculated sodium of 53mgs per piece. As with any recipe, best to confirm this with your dietitian to make sure that it fits with your dietary needs. The nutrition calculator I use is https://www.verywellfit.com/recipe-nutrition-analyzer-4157076 but since there are many others, it's always best to confirm with a dietitian. In addition, they will also be able to provide the amounts of other ingredients included to see if this is right for you. One piece is filling enough for a snack.

4 egg whites

½  cup brown sugar

½ cup 100% Maple syrup

2 tsp low sodium baking powder

2 tsp cinnamon

1 teaspoon allspice

½ teaspoon nutmeg

½ cup arrowroot flour

¼ teaspoon cream of tartar

½ cup puffed millet cereal

2 tsp vanilla extract

1 cup low fat milk

1/2 stick (4 tbsp) unsalted butter

½ cup finely grated apple

1 cup pure, unsweetened apple juice

5 cups old fashioned oats

1/3 cup dried fruit (cranberries)

 

Instructions

1.       Line the bottom of a 9x13-inch non-stick baking dish with parchment paper. Grease the sides well.

2.       Mix the butter, maple syrup, sugar, dried fruit, and milk in a small saucepan and heat until butter is melted. Set aside to cool

3.       Whisk egg whites,  with cream of tartar until smooth.

4.       Add the cooled milk and melted butter to the egg mixture and mix until combined

5.       Add the milk mixture, apple juice, and apple to the toasted oats, millet, baking powder and flour. Stir until combined

6.       Transfer the oatmeal mixture to the baking dish, and smooth the top with the back of a spoon. As the oats absorb the liquid, it will level out and firm up. Refrigerate the mixture overnight.

7.       Bake in a 350 degree Fahrenheit oven for 40-45 minutes, until fully set

8.       Remove from the oven, cut into squares

9.       Baked oatmeal can be stored in refrigerator for up to 5 days, and re-heated in a microwave before serving. For freezing, I wrap each square in foil and place in a freezer safe ziploc bag. I defrost it overnight in the refrigerator then heat up in the microwave.

Low Sodium Flatbread

 

This is a low sodium version of a type of flatbread that is eaten throughout the Mediterranean! As expected, since there is no added salt, the taste is very neutral but it can be topped with a variety of herbs and spices e.g Lebanese Za'atar mix, peppers, olive oil, etc, or just used like you would any other type of flatbread as a wrap etc. It is "baked" on a stove top griddle so does not need a pizza stone or oven. Each piece is calculated to have 9mgs sodium but confirm this with your dietitian.

2 teaspoons instant yeast (1 packet)

    1 teaspoon granulated sugar

    2/3 cup lukewarm water

    1/2 cup lukewarm milk (or just use water)

    2 tablespoons extra-virgin olive oil

    3 cups bread flour, approximately ( I say approximately because you may have add 1-2 tablespoons more)

 

1.     Set up your electric stand mixer fitted with the dough hook. Put the flour in the mixer bowl. In a smaller bowl place, the warm milk, olive oil, ½ teaspoon sugar. In another small bowl, mix the water, ½ teaspoon sugar, 1 teaspoon of flour. Mix in the yeast and set aside for about 15 minutes until the mixture is foamy.  

2.     Make a well in the flour in the mixer bowl and add the proofed yeast and the milk mixture. Start the mixer and allow the dough hook to do its work.  As the dough forms, it will pull away from the sides of the bowl to form a ball but still be slightly soft to the touch. At this stage, stop the mixer and allow the dough to rest for about 15 minutes. Continue kneading with the dough hook until the dough starts to clean the sides of the bowl. If the dough is not soft, smooth, elastic and dry to touch, add a little more flour, 1 tablespoon at a time ( you should not need to add more than 2 tablespoons).  Once the dough is no longer sticking to the sides of the bowl, stop the mixer, and remove the hook.

3.     Place the dough in a lightly greased bowl (use olive oil) and cover with greased plastic wrap; let rise until doubled, about an hour or so.

4.     Divide the dough into eight equal pieces. Let the pieces rise again for about 10-15 minutes.

5.     Working with one piece at a time, on a lightly greased or floured counter, roll the dough about 1/8-inch thick into an elliptical or tear drop shape. Put the pieces on a plate separating them with pieces of wax paper.

6.     Heat a griddle to about 300 degrees F (I rest a thermometer on the surface of the griddle). When the griddle/skillet is hot, cook the flatbread for 2-3 minutes on the first side until it bubbles and puffs. Use a pair of tongs to flip it over with a pair of tongs and cook on the second side just like the first. You should see some brown spots on the surface and the bread may take on a golden color.

7.     Place the cooked flatbreads on a plate. They can be frozen and reheated in a microwave. I wrap them in a damp paper towel and reheat at 30% power. of the others and covering with the towel.

Low Sodium Oat and Millet Cakes

 

Recently, I was advised to go on a restricted sodium diet because of a health related issue. This is not an easy thing to do for someone who loves food as much as I do. It required a complete revamping of my diet and cooking techniques, not to mention reading everything on nutritional information labels about food. Once I began to do that, it was amazing to see how much sodium is in everything that we eat. Who knew that in a piece of commercially prepared Naan bread or a "healthy" wrap, there was almost 400mgs sodium in some of the brands. The restricted diet requires me to try and stay below 2000mgs/day, with 3000mgs/day being the uppermost limit. 

These oatcakes work for me since one is satisfying as a snack, and two with morning coffee is an adequate breakfast. They are very dense, solid cakes that are reminiscent of the type called San Francisco Oatcakes! The sodium content varies with the number of servings but when I do this recipe and get 20 oatcakes, using an online nutritional calculator https://www.verywellfit.com/recipe-nutrition-analyzer-4157076, the sodium content comes to 16mgs per piece. If you opt to add the molasses, it raises the sodium content by 1mg per piece. Confirm all of these values with your Dietitian. If you alter the recipe, play around with the calculator to determine nutritional information that result from any changes.

I'll publish my recipe for low sodium flatbread next, which only has 9mgs sodium! 

3 cups Rolled oats

1 cup puffed millet
1 cup all purpose flour

¼ cup brown rice flour

¼ cup arrowroot flour

1 teaspoon cinnamon

1 teaspoon allspice

½ teaspoon nutmeg
1/8 teaspoon Baking soda

½ teaspoon cream of tartar
½ cup Dark Brown Sugar
¼ cup Maple Syrup

2 Tablespoons oil

1 Tablespoon molasses (optional but results in a darker oatcake)
1 teaspoon Vanilla
1 Egg

¼ cup sour cream
1 cup Dried fruit

Thoroughly grind 2 cups of the rolled oats and the dried fruit in food processor or blender. Leave 1 cup unground. Mix all with flours, spices, baking soda, cream of tartar.
In a separate bowl, mix together sugar, molasses (if using), maple syrup, oil, egg , sour cream, and vanilla. Whisk and then add dry ingredients. The dough gets pretty stiff and is hard to mix. I use a stand mixer which makes it easier. Let the dough stand for 15 minutes then turn out onto a lightly floured surface (this is an important step as the oats absorbs any excess moisture and firms up the dough).
Shape dough to make a roll about 12-14 inches long. Using a serrated bread knife and a sawing motion, slice off 3/4 inch slices and place them on a non stick (or greased) cookie sheet. (Yield 20 pieces)
Bake at 325 degrees F for 15 minutes. Turn off oven and then leave them in the oven for another 10 minutes. Remove and cool on a rack.
Cool completely and store in refrigerator. These keep well and may be frozen.