Low Sodium Oaty Anzacs

 

I love Oatcakes and also the same goes for Anzac Biscuits. This is a recipe that combines them. They are also low sodium (meaning no added salt and using unsalted or no salt added ingredients) to meet my current dietary requirements. I would suggest you do your own nutritional calculation to see if this meets your needs. They are not very sweet and if you like them sweeter, you can bump up the sugar and golden syrup to 1/4 cup each. Unsalted butter and lard can be used or just lard alone.  I prefer to use Lyles Golden syrup but have also used Maple syrup. After the first bake, they come out crisp enough for most people but I like them dry, crispy and crunchy so I let them cool for about 20 minutes then lower the oven temperature to 250 degrees F and let them "soak" in the low heat for another 30 minutes, like you would do biscotti or rusks. 

Some variations I would do if I were not on dietary restrictions would be to dip these in salted caramel or dark chocolate......

2 cups oats (grind 3/4 cup of this in a food processor to make a coarse flour)

3/4 cup all-purpose flour

¼ cup brown rice flour (optional or just use 1 cup all purpose flour and omit the brown rice flour)

1/2 cup lard (can use ¼ cup unsalted butter and ¼ cup shortening)

1/8 tsp low sodium baking powder

1/8 tsp cinnamon

1/8 teaspoon allspice

3 rounded tablespoons brown sugar

3 tablespoons golden syrup or maple syrup (or a mixture of both)

¼ cup unsweetened 100 % apple juice

 

1.   Mix oats (including the ground portion), sugar, baking powder and flour together in a mixing bowl.

2.   Rub butter and lard into that (using a dough hook on a standing mixer makes it easier)

3.   Mix syrup, apple juice, and put in the microwave or saucepan to bring to a boil. Add to flour and lard mixture.

4.   Mix with spoon or dough hook to form dough

5.   Let this sit for about 10 minutes then form into a dough ball.

6.   Separate into 12 large walnut sized balls and roll out each to ¼ inch thick on a floured surface. Use a lifter to place on a parchment lined cookie sheet

7.   Bake at 375 degrees F 10-12 minutes. Check after 10 minutes as they burn easily. Remove from oven, cool and store in an airtight container.

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.