Learn how to cook Low Sodium Meals in your oven!

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Онлайн-курс
Learn how to cook Low Sodium Meals in your oven!
Payment
Обучение платное
Language
Английский
Duration
2 часа курса
Курс от Udemy
Learn how to cook Low Sodium Meals in your oven!
Чему вы научились?
Identify sources of unexpected sodium
Prepare delicious low sodium oven baked entrees and sides
Have prepared food in the freezer for quick awesome meals and snacks
Discover how to prevent freezer burn
Be able to enjoy low sodium dips and salad dressings
Udemy provides a 30 day money return for all COURSES
О курсе

Learn Tips that will help to significantly lower your sodium intake! This course provides information on where sodium hides, how to create low sodium oven baked meals, have prepared dinners for your family in your freezer, and how to spice up entrees 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 oven baked meals 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!. You will become the sodium attacker for your family.

Upon completion of this course, you will learn:

  • Where sodium hides
  • Why it is critical to read food labels, and what you can learn
  • Items that should be banished from your kitchen
  • Which spices, baking ingredients, canned foods, fresh foods, and condiments are low sodium, and where to purchase them
  • How to prevent freezer burn
  • How you can have a freezer full of prepared low sodium meals to choose from - (we can't purchase them at our grocery store)
  • How to prepare many low sodium Entrees, Dips, and Appetizers
  • What low sodium goodies we can dip in the dips
  • Low sodium cooking DOES NOT have to be bland

Recipes for Dips, Salad Dressing,  Sauces, and Appetizers

  • Lecture for making Spicy Dip at 40 to 43 mg per half cup

    • Includes recipe for Baked Tortilla Chips at 30 mg for 96 chips (6 ounces) vs store bought at 105 mg to 200 mg for 1 ounce
    • Includes a list of vegetables to dip and their sodium count for easy access
  • Lecture for making Garden Dip

    • Includes a list of vegetables to dip and their sodium count for easy access
  • Recipe for very tasty low sodium Barbecue Sauce

    • 4 mg sodium per tablespoon vs store bought at 175 mg per tablespoon
  • Lecture on what we can dip in the dips
  • Recipe for Zucchinni Appetizers (7 mg sodium each) or Side Dish
  • Recipe for Marinara Sauce at 43 mg sodium per cup - vs Store Bought at 720 to 980 mg sodium per cup

Recipes for meals, sides, spices, additions to entrees, and entrees

  • Recipe for Tamale Pie - 89 MG sodium per serving
  • Recipe for Shepherds Pie - 82 mg per serving
  • Recipe for Phili Cheese Bake at 252 mg per serving
  • Recipe for Meat Loaf at 84 mg per serving
  • Recipe for Roasted Vegetables

    • Includes a list of over 20 vegies to choose from and their sodium count
    • Make as low sodium as you want
  • Recipe for Steak and Rice is Very Nice - 65 mg per 1 cup serving
  • Recipe for  Marinara Sauce at 43 mg per cup - Store bought has 720 mg to 980 mg per cup
  • Lecture for Barbecue Pork Chops - what to look for when purchasing PORK CHOPS
  • Recipe for Zucchinni Appetizers or Side Dish - Less than 7 mg sodium per appetizer
  • Recipe for Stuffed Peppers - Bell  & Pablano Peppers at 87 mg sodium each - Very Low Sodium

    • Google search for Stuffed Peppers with rice and meat shows 700 mg to 1980 mg sodium each
  • Recipe for Penne, Roasted Vegetables, & cheese

    • Only 28 mg sodium per cup
    • Use as a side or add ground beef for dinner
    • Would be great for a Pot Luck
  • Recipe for London Broil 2 ways at 66 mg per serving 

    • Includes recipe for Onion Soup Blend at less than 3 mg per Tablespoon - Lipton has 610 per Tablespoon
  • Recipe for Buttery Squash - Low Sodium Zuchinni & Yellow Squash that is yummy
  • Recipe for fork tender Swiss Steak at 85 mg per serving
  • Recipe for Low Sodium Chicken Pot Pie - Only 300 mg sodium in a 9" pie FILLED with great goodies & creamy sauce.
  • Recipe for Low Sodium Roasted Butternut Squash - 24 mg sodium in a LARGE SQUASH.

Программа
INTRODUCTION, MEET JUDY. AND TIPS
Know how to find hidden sodium,get low sodium items, prevent freezer burn, and know Judy is serious about lowering sodium.
Introduction
  • Meet Judy - The Sodium Attacker
  • Importance of reading labels
  • Importance of looking up sodium in recipe ingredients
    • Sodium hides where we don't expect it to be
  • Course Expectation - Be able to providepleasing to the eye, tasty, low sodium oven baked meals
    • And to be able tofreeze prepared entreesinportions for your family
  • Show you how to become the sodium attacker for the folks you cook for
HOW TO PREVENT FREEZER BURN
  • Manyof thelectures in this course will provide you with prepared mealsto freeze for another day
  • Learn to remove the air from a freezer bag
  • Being able to do this will make meals stay fresh longer
  • The faster we can prepare meals, the more time we have to do something else!!!
  • Save money, no need to throw awaythe small forgotten portions in the refrigerator
TIPS FOR LOW SODIUM COOKING
  • It's time to move the high sodium items out of the kitchen
    • Food banks would love them
    • Remove the temptation of using them
  • No salt added labels oncanned, jarred, or frozen items does not mean sodium free
    • Almost all foods have natural sodium that can't be taken out
  • You will have a spread sheet of good items to use, their sodium count, and where to purchase them
    • I keep mine handy all the time - Can't remember all the numbers
  • DOWNLOADS AVAILABLE:
    • OUTSTANDING LOW SODIUM ITEMS
    • ITEMS TO BANISH FROM YOUR KITCHEN
LOW SODIUM CHEDDAR CHEESE
  • How nice it is to have cheese we can use freely
  • At 24 mg per ounce, we can really enjoy it
  • Wonderful mild flavor to add to casseroles
  • We just slice and munch it
DIPS,, CONDIMENTS, AND SAUCES
ENJOY LOW SODIUM DIPS, SALAD DRESSING, CONDIMENTS, SAUCES, AND APPETIZERS
SPICY DIP WITH A SURPRISE ENDING
  • Quick to prepare
  • Get your rubber gloves out
  • Make as spicy as you want
  • Very low sodium
  • Folks who like spice LOVE this one
  • DOWNLOADS AVAILABLE:
    • RECIPE FOR SPICY DIP
    • LIST OF VEGETABLES TO DIP - AND THEIR SODIUM COUNT
    • RECIPE FOR BAKED TORTILLA CHIPS

GARDEN DIP OR SALAD DRESSING
  • Very low sodium dip
  • The more vegetables used, the lower the sodium per cup
  • Ingredients just might be in your refrigerator
  • Custom the dip for your taste buds
  • Makes great salad dressing - may have to add a tablespoon of milk
DOWNLOADS AVAILABLE
  • LIST OF WHAT GARDEN DIP CAN BE MADE FROM
  • LIST OF VEGETABLES TO DIP IN THE DIP
GOODIES TO DIP IN THE DIPS
  • List of vegetables to dip - the amount and sodium for each
  • Easily choose your sodium intake
  • Take the list to the grocery store - makes it easier to choose
  • DOWNLOAD AVAILABLE:
    • VEGETABLES TO DIP IN THE DIPS
BARBECUE SAUCE
  • Very Tasty
  • 4 mg sodium per tablespoon - store bought has 175 mg per tablespoon
  • Easy to make
  • DOWNLOAD AVAILABLE:
    • RECIPE FOR BARBECUE SAUCE
MARINARA SAUCE
  • Store bought has 720 to 980 mg sodium per cup
    • OURS HAS 43 MG SODIUM PER CUP
  • Chunky and full of flavor
  • Perfect to spoon over pasta
  • Use in your favorite recipes
  • Easy to make
  • Freezes great
  • DOWNLOAD AVAILABLE:
    • RECIPE FOR MARINARA SAUCE
ZUCHINNI APPETIZERS OR SIDE DISH
  • Tasty appetizers that are good for you
  • Easy to prepare
  • Only 4 ingredients
  • Very low sodium - less than 7 mg per piece
  • Makes a great side dish
  • Parchment paper provides easy cleanup
  • DOWNLOAD AVAILABLE:
    • RECIPE FOR ZUCHINNI APPETIZERS OR SIDE DISH
Требования
  • A computer that is connected to the internet
  • A printer: if you'd like to have a hard copy of the handouts, tip sheets, & recipes
Лекторы
Judy Craft
Judy Craft
Low Sodium Expert - Homemaker, Cook, Shopper, Planner
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