|Yes I need a better pic!|
According to the American Heart Association Major food sources of sodium include:
• Soups, Tomato sauce, Condiments, Canned foods and Prepared mixes
In order to reduce my sodium/salt consumption I try to purchase food that has low sodium or no salt added and add my own. You can also substiture unsalted tomato juice for the diced tomatoes.
Creamy Tomato Soup
• 1 teaspoon of olive oil
• ¼ cup chopped sweet yellow onion
• 2 cloves fresh garlic minced or 1 teaspoon minced garlic from a jar
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Dash of salt and pepper
• 2 cups low sodium vegetable broth
– Or substitute 1 cup of low-fat or 1% milk for one cup of the broth
• 1 28 oz can no salt diced tomatoes with liquid or 1 Quart of home canned tomatoes or unsalted tomato juice
• Option: if you like chunky soup include one 14 to 15 ounce can of diced tomatoes
How to Prepare:
• In a large cooking pot heat the olive oil and sauté the onion for 5 to 6 minutes until it starts to soften
• Add the garlic, basil and oregano, sauté until the garlic starts to brown
– If you over cook garlic it will become bitter
• Pour the tomatoes, vegetable broth and the sautéed onion mixture into the blender or use and immersion blender
– If you are using milk add at this time
• I blend the soup before I heat it
– You might have to blend in two batches
– Remember heated food expands and can blow the lid off of your blender! I always place a dish towel over the lid to catch any escaping liquid.
• Blend until smooth
• Pour back into soup pot, add salt and pepper (I add a 14 to 15 ounce can of diced tomatoes for a chunky texture) stir, cook for 8 to 10 minutes and serve!
Soup is always great with a salad, as a starter or with a sandwich, warms the body and the soul!
Just cook something! Cheers! Kary~
“The American Heart Association recommends that you choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease. Aim to eat less than 1,500 mg of sodium/salt per day. “
Check out www.americanheart.org for additional information that will help you plan a healthier life style.
Sodium equivalents (source: American Heart Association)
1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1,200 mg sodium
3/4 teaspoon salt = 1,800 mg sodium
1 teaspoon salt = 2,300 mg sodium
1 teaspoon baking soda = 1,000 mg sodium