My favourite vegetables are those that are simply of my little countertop oven, sprinkled liberally with olive oil, smoky Spanish paprika and a handful of chopped fresh herbs: thyme, rosemary, oregano, parsley. My favourites done this way are: yams, sweet potatoes, red-skinned potatoes, red & green peppers, halved or small whole onions, cloves of garlic, tomatoes. is always good, especially when topped with fresh chopped herbs and olive oil. Apart from that in collapsible steam baskets and save the water from below for soups and gravies, then add a bit of butter or a drizzle of olive oil, pepper and salt. Here are some recipes: This is one version of the delicious cocas prepared on the Spanish Balearic Islands. They are sold in nearly every bakery and are often eaten out of hand while standing up in the bakery, as a breakfast on the way to work, or as an afternoon snack on the way home or after school. They are usually eaten at room temperature and make wonderful side dishes for a cold summer buffet, picnic or evening snack. There are many variations of coca and in winter the peppers may be substituted by Swiss chard or spinach and without tomatoes. Here is one recipe which is also know as 'Coca de Trempó'. Often the red peppers are skinned and in strips, and accompanied on top of the coca by artichoke hearts, olives and anchovies. This would be called 'Coca Amb Pebres', where 'pebres' are the red peppers in the Mallorquin dialect. - (From the Island of Mallorca) Ingredients for 4 people: 4 cups (500 grams) all purpose flour 1 oz (25 grams fresh yeast or 1 pkg dry yeast 4 TBS olive oil 1/4 cup (2 oz or 50 grams) lard 3 medium Italian sweet green peppers or green bell peppers cut in small pieces 3 spring onions - cut in small pieces including all the stalk 3 ripe medium sized tomatoes- sliced finely 1 clove of garlic - sliced finely 1 handful of Italian flatleaf parsley, chopped 1 TBS of sweet red paprika salt water - 1 cup lukewarm 1) Turn on the oven and set temperature at 375 F (191 C) 2) Put the warm water in a mixing bowl (preferrable one of porcelain or terracotta) and dissolve the yeast in it. 3) Add the lard and the olive oil. Add the flour gradually, mixing in by hand until the mixture leaves the side of the bowl. 4) Form a ball and let it rest for a few minutes while you prepare the vegetables. 5) Chop and slice vegetables into a large bowl, add the paprika and some salt and mix all together. 6) Lightly oil either a round pan of about 13" diameter (32 Cm) or a rectangular pan 13" x 11" (32 Cm x 27 Cm) both with a depth of approx 1/2 inch (1 cm). A cookie sheet or oven tray would be ideal. 7) Place dough in centre and carefully stretch it out with palms of hands, patting to fit pan, keeping an even thickness. It should be thin. 8) Arrange vegetables evenly on top of the dough, drizzling at the same time with olive oil and salt. 9) Put coca into oven for about 1 hour or until crust is lightly golden and vegetables are cooked. After taking it out of the oven, drizzle a little more olive oil on top. 10) In winter the vegetables may be swiss chard or spinach, substituting the peppers, but also used raw and finely chopped. Source: translated from "Cocina Balear" Ana Maria Calera Editorial Everest - Leon (España) *************************************************************** (web photo - on the left) These are wonderful little turnovers (empanadas) made from spinach, pine nuts and raisins. The dough: 8 oz water 4 oz olive oil 4 oz. orange juice 100 grams lard (just under 1/2 cup) 1 egg 700 grams flour (5.5 cups) The Filling: 3 bunches spinach, washed, drained and chopped 100 grams seedless raisins (3/4 cup) 25 grams pine nuts (1/4 cup) 3 spring onions, washed and chopped fine sweet paprika - to your taste salt olive oil - 2 TBS 1) Put oil in saucepan and lightly stirfry the onion, without browning them. Add the spinach, salt, raisins and pine nuts and stirfry a few moments more. Remove from heat and add paprika. Mix well and reserve. Put egg, orange juice and lard in a large bowl and mix with fork until creamy. Add water and oil, mix again. 3) Add flour a little at a time to make a consistent dough. Roll out into circles, fill by putting a spoonful of filling in the centre of each circle and fold over, press edge. Roll up edge over filled part and shape into corded edge, as in photo. Place on greased cookie sheet in 350F oven for 20 minutes until golden. Source: Chatbalear.com ********************************************************* Here is a delicious sweet potato pastry turnover which is typical to Canary Islands, and which I love: (web photo) Filling: 2 1/4 cups sweet potato (batata) (500 grams) 2 cups ground almonds (250 grams) 1/2 cup fine granulated or castor sugar 3 egg yolks grated rind of 1 green lemon anisette liqueur - a few drops rum - a few drops 1 teasp powdered aniseed 1 teasp powdered cinammon pastry: 3 TBS lard 1/2 cup olive oil 4 1/4 cups flour (500 grams) Preparation: 1) Filling: Boil, peel and mash the sweet potatoes and mix with the ground almonds, lemon rind, sugar, yolks, a dash each of anisette and rum, and a teaspoon each of powdered aniseed and cinnamon. 2) Pastry: Mix the lard, oil and flour to a consistency suitable for pastry. Leave for half an hour, then roll out thinly on a floured board. Cut out saucer-sized circles, place some filling on one side, flip over the other side to cover, press the edges together and flute with a fork to decorate. Pierce one side of each trucha lightly with a fork. 3) Finally fry pasties in abundant hot oil, drain on kitchen paper, sprinkle with sugar and arrange on serving dish. These pasties will keep well in an airtight tin. (My advice - best keep in the fridge in warm weather if not eaten all at once.) Source: 'The Best of Canary Island Cookery' Centro de la Cultura Popular Canaria ************************************************************* MALAGA STYLE SPINACH - Espinacas a la Malagueña *************************************************** 2 KG (4 1/2 lb) spinach 3 TBS oil 3 cloves garlic, chopped 100 grs (3 1/2 oz) Málaga raisins, seeded 50 grs (2 oz) pine nuts pinch of cinnamon salt & pepper Wash the spinach in 2 changes of water, cut off the stem ends and cook in a little water for 5 minutes. Drain. Heat the oil in a frying pan and add the chopped garlic, seeded raisins and pine nuts. Fry briefly, then add the spinach, chopping it slightly. Mix it well with the raisins and pine nuts. Season with the cinnamon, salt and pepper and serve hot. Source: 'The Best of Spanish Cooking' Janet Mendel ********************************************************** One of my favourite casserole dishes is Tumbet. You could just as well make it by roasting the vegetables instead of frying them, and then putting the layers together with the sauce. It is a well known dish on the Spanish island of Mallorca and one that most women there know how to make. Ingredients: Sauce: 4 TBS olive oil 4 medium sized ripe tomatoes, blanched, skinned and chopped 1/2 onion chopped 1 teasp salt The rest: 2 medium eggplant - if young and tender - leave skins on, otherwise peel. Slice into rounds 1/4 inch thick. Put immediately in bowl of salted water to prevent turning brown. 4 medium potatoes - peeled or not as you like, also sliced 1/4 inch thick. 5 Italian (mild) green frying peppers - seeded and cut into bit-sized pieces 3 cloves garlic - smashed a sprig of chopped flatleaf parsley oil for frying - I use sunflower oil clean newspaper and kitchen towels Sauce - Put the 4 TBS olive oil in a small frying pan and heat. Add chopped tomatoes, onion and salt. Simmer about 20 minutes or until thick and jammy looking. The Rest - 1) Fill large frying pan with about 1/2 inch oil. When hot but not smoking add 1/3 the amount of potatoes. When golden, remove and drain on paper towel-covered newspapers. 2) Continue with the rest of the potatoes - cooking them in two more batches, letting oil heat up again between batches. When potatoes are all done put peppers into hot oil along with garlic cloves and fry until toasted. Remove along with garlic to paper. 4) Drain and pat dry the rounds of eggplant and put them into hot oil and fry in 3 batches - draining them on paper. in the bottom of an ovenproof casserole dish, sprinkle with salt, next layer half the potatoes, again a bit of salt, next layer half the peppers. Repeat with the same ingredients (no more salt) until all are used. Spoon sauce over top and add a bit of chopped parsley. 6) Put into medium oven for about 20 minutes until all is reheated. This is also good served at room temperature and the next day. **************************************** GARLIC SOUP (Sopa de Ajo) ------------------------------- A garlic soup recipe from the Island of Mallorca. Ingredients: 9 oz (250 grams approx) *shaved dry brown bread 6 garlic cloves 6 fine stalks spring onions 1 small cabbage 2 medium size ripe tomatoes fresh Italian parsley 1/2 cup good quality olive oil 1 teaspoon red sweet pimento powder salt water * Note: this refers to a type of local bread often used in soups (sopas) as a way of using up stale bread. It's a round, flat and heavy tan-coloured dense country bread loaf which is sliced crosswise paper thin, the cut pieces having a half-moon shape and being as thin as a slice of salami. (An electric meat slicer does the job well if you can find a heavy loaf of brown country bread.) Method: Heat the oil in an open, shallow casserole dish and add the peeled garlic cloves; remove them when browned and set aside. Add the finely chopped spring onions to the oil and when lightly golden add the finely chopped cabbage. Stir fry together then add the pimiento powder and enough water to cover all. Mash the browned garlic cloves in a mortar and pestle, add a little water to dilute the paste then add to the casserole. Season with salt and cook until tender at a low heat on the stove top. Then add the bread slices, scooping up the cabbage mixture and piling it on top of the bread to sink it down. Let return to a boil and remove from the stove. This soup is usually brought to the table and served out of the same casserole. I use my Mallorquin clay casserole called a *greixonera* which is what is normally used for this dish. I brought mine from Mallorca 20 years ago and whatever comes out of it tastes wonderful. It works equally well in the oven or on an open gas flame. ************************************ BAKED LETTUCE & CHEESE (Lechuga al Queso) ----------------------------------------------------- For 2 persons: 2 heads of lettuce 4 TBS butter 4 TBSP grated cheese salt, white pepper and water 1) Remove damaged outer leaves from lettuce, wash and put in saucepan in boiling salted water. Cook 10 minutes. 2) Remove from pan and rinse under cold water. Drain. 3) Cut each lettuce in two lengthwise, fold the pieces in half and place them in a buttered baking dish. Sprinkle with pepper and cheese and dot with the rest of the butter. 4) Put the dish in the oven for about 5 minutes and serve the dish at the table. Source: 'Cocina Balear' - Ana Maria Calera *********************************** POOR MAN'S POTATO CASSEROLE - ( Patatas a Lo Pobre) ------------------------------------------------------------ Serves 5 as a side dish: 2 lbs potatoes 1 onion 1 small green pepper 1 small tomato, sliced 1/3 cup olive oil 2 cloves garlic, chopped 2 TBSP chopped parsley 1 bay leaf 1/4 teasp thyme 1/4 teasp sweet paprika (or saffron) 1/4 cup white wine 1/4 cup water salt & pepper 1) Peel potatoes and slice fairly thinly. Peel and slice onions. Cut peppers in strips. Pour a little of the oil into the bottom of a flame-proof earthenware casserole or oven-safe pan. Arrange alternating layers of potatoes, onions, green peppers and tomato slices, sprinkling each layer with some of the chopped garlic and parsley. 3) Break the bay leaf into pieces and tuck them among the potatoes with the thyme. Sprinkle with the paprika and pour over the remaining oil. 4) Place the casserole on a medium heat just until potatoes start to sizzle. Add the wine and water. Season with salt & pepper. 5) When the liquid comes to a boil, cover the casserole and put in a medium oven (350F/180C) until potatoes are tender, about 45 minutes. Let the casserole rest 10 minutes before serving. Adapted from: 'Tapas and More Great Dishes from Spain' - Janet Mendel *********************************** FRESH GARDEN PEAS WITH LETTUCE -------------------------------------- 1 large onion, sliced 1 young lettuce, broken into largish pieces 1/2 lb fresh peas butter sugar - about 1 TBSP salt & pepper 1) Sauté a large sliced onion in a little butter, then transfer to a large saucepan, add lettuce and shelled peas. Add a little more butter, salt & pepper to taste and the sugar. Mix well and add a little water. Bring to the boil and then simmer very slowly with lid on, until peas are tender, about seven minutes. Source: 'The Bar we Found' - Anne Oates - Palma de Mallorca 1972 ************************************ DANISH STYLE CAULIFLOWER AND CHEESE SAUCE ---------------------------------------------------- 1 large white cauliflower 1 TBSP butter 1 TBSP flour 2 cups milk 2 egg yolks 1 cup grated cheese sugar, salt breadcrumbs 1) Boil the cauliflower until nearly tender. Drain and place in a baking dish. 2) Make a white sauce with the butter, flour and milk. Stir in the egg yolks and then the grated cheese. Season with sugar and salt. 3) Separate the cauliflower into pieces and pour over the sauce. Sprinkle with breadcrumbs, dabs of butter and place in hot oven. Bake until golden brown and serve. Source: 'The Bar we Found' - Anne Oates - Palma de Mallorca 1972 *********************************** CURRIED POTATO SALAD ------------------------- 6 large potatoes 1 cup tart French dressing 4 hard boiled eggs chopped onion chopped celery chopped green pepper salt heaping TBSP curry powder 1) Boil potatoes in their jackets. When cool enough to handle, remove skins and slice potatoes into large bowl. 2) While still warm, coat slices with French dressing which has been mixed with the curry powder, and leave to penetrate while the potatoes are cooling down. 3) Then add other ingredients and mix them in lightly taking care not to disturb the shape of the potatoes. 4) Crisp in the refrigerator before serving. Source: 'The Bar we Found' - Anne Oates - Palma de Mallorca 1972 ********************************** Layer fresh sliced figs on a bed of Romaine lettuce, add some chopped red peppers and cherry tomatoes, fresh ground pepper and a light creamy dressing. ********************************* Saute together in olive oil some crushed cloves garlic, chopped onion, red pepper, add green olives, fresh ground pepper and provence herbs. Stir into cooked, buttered noodles and drizzle with a little olive oil. Herbes de provençe are a mixture of rosemary, savory, thyme, basil, tarragon, marjoram, lavender. ********************************** Most of these recipes may be adapted to a lower fat by reducing or substituting butter or lard and reducing salt. SharonCb

There are several sources online with loads of information & recipes. Also, there are several online shopping sources for low sodium foods. I've been cooking super low sodium for the last four years, ever since my husband was diagnosed with congestive heart failure. A low sodium diet is really challenging but it's also an adventure, seeing just how creative you can be in delivering tasty, low salt meals. I've also been writing a blog about my low sodium cooking adventures. If you follow the link below, you will find a list on the right hand side of the page with links to three really informative sites. I especially recommend "Low Sodium Cooking" and "Megaheart." Both sites offer lots of information, tips, sources, and recipes. Also you can sign up for the monthly newsletters that include even more recipes & info. And the authors of both those sites have written low salt cookbooks that are available for purchase either from their websites or Amazon. In addition, I've got another list of places where you can purchase low salt products online. Again, I heartily recommend Healthy Heart Market, Heartwise, and Saltwatcher. I've ordered many, many products from these three vendors and have found some great products. You specifically mentioned bread. Making low sodium yeast bread is easy. Just remember that salt moderates the yeast activity, keeps it in check. So, if you lessen the quantity of salt in a recipe, you should equally lessen the amount of yeast. For example, if a recipe calls for 2 tsp salt and 2-1/2 tsp yeast, you could decrease the salt by one teaspoon and also decrease the yeast by one teaspoon. Because the salt amount is lowered, you want to carefully watch your dough during rising so that it doesn't over-proof. You have to be careful about using yeast bread recipes with no salt whatsoever. I've seen, even on some low salt websites, recipes with the exact same amount of yeast as regular salted doughs. If you want to read further about the effects of salt in yeast dough baking, please refer to the blog entry listed below. I reference two interesting discussion from "Cooking for Engineers" and the "Artisan Bread in 5 Minutes a Day." I know I've rattled on, but this is a subject that I'm pretty passionate about. Good luck. And, if I can be of any help, please feel free to contact me either through this forum or my blog. Sue Here is a link that might be useful: Please DON'T Pass the Salt!

Kim, you really should explore the world of seafood, as it is ideal for fast meal prep. The whole secret with cooking shrimp, scallops, and other shellfish is to make sure you don't overcook it. But the particular critter usually gives you a clue. Shrimp turns pink when it's done. Scallops turn opaque. Clams and oysters curl at the edges. The hard ones are calamari and abalone. But even they give you clues. To clean shrimp you need to remove the shells and the mud vein that runs down the back. This can be done before or after cooking, depending on recipes. Hint: Shrimp cooked in their shells are more flavorful. There are special tools for prepping shrimp. But a regular table fork works just as well. Stick one tine into the shell from the head end, pointing into the mud vein. Then push the shrimp onto the tine. The shell and vein will pop right off. If you look at the Nuts & Bolts thread I've posted a simple recipe for Shrimp & Sausage Carbonade that you might want to try. Finned fishes, too, can broaden your choices. Fish does not require a long cooking time in any recipe (the rule of thumb is to cook ten minutes for each inch of thickness). Virtually any cooking method---from poaching to deep fying, baking to barbecuing---can be used for fish cookery.

I hope you're feeling better! I don't know if this book is still available, but "Live Longer and Better" is a good resource for not only recipes but also for making good lifestyle choices. It was put out by the editors of Consumer Guide. My copy is 1994, I don't know if it's been updated, but if not check used book resources- it should be cheap. The South Beach diet is good for you too, as long as you stick to mostly fish and veggie meals. Too much cholesterol from meats, even lean meats, will not help your heart. I also have "Protein Power" by Eades and Eades which has many good recipes. It also has information about how your diet affects your health. The only other thing I would suggest is to ask your doctor about an exercise program if you don't already exercise regularly. Happy healing!