One-week low-sodium vegan menu.GIVEN THE OVERWHELMING EVIDENCE THAT HIGH sodium sodium, a metallic chemical element; symbol Na [Lat. natrium]; at. no. 11; at. wt. 22.98977; m.p. 97.81°C;; b.p. 892.9°C;; sp. gr. 0.971 at 20°C;; valence +1. Sodium is a soft, silver-white metal. intake intake /in·take/ (in-tak´) the substances, or the quantities thereof, taken in and utilized by the body. intake, n the substance or quantities thereof taken in and used by the body. is linked to high blood pressure, many authorities are redoubling their efforts to reduce America's daily sodium intake, which currently averages 4,300 milligrams for men and 2,900 milligrams for women. (1) In fact, the new Dietary Guidelines dietary guidelines Cardiology A series of dietary recommendations from the Nutrition Committee of the Am Heart Assn, that promote cardiovascular health. See Caloric restriction, food pyramid, French paradox. , issued in January January: see month. 2005, decreased the recommended intake for children and adults younger than middle-aged middle-aged adjective Referring to a person between age 45 and 65, used in taking a history. Cf Elderly, Older. to 2,300 milligrams (a slight drop). More importantly, for the first time, the responsible agencies issued a specific, lower recommendation of no more than 1,500 milligrams of sodium for those with high blood pressure (hypertension hypertension or high blood pressure, elevated blood pressure resulting from an increase in the amount of blood pumped by the heart or from increased resistance to the flow of blood through the small arterial blood vessels (arterioles). ), African-Americans, and adults who are middle-aged or older. African-Americans and middle-aged and older Americans may be more salt-sensitive and at higher risk for high blood pressure. (2) Vegetarians may be lured by the convenience of packaged and processed foods and may find it challenging to embark on Verb 1. embark on - get off the ground; "Who started this company?"; "We embarked on an exciting enterprise"; "I start my day with a good breakfast"; "We began the new semester"; "The afternoon session begins at 4 PM"; "The blood shed started when the partisans a low-sodium eating plan. Thus, we have designed a low-sodium menu for vegetarians with an average sodium content of 1,500 milligrams or less. Be advised that this menu plan is a guide to low-sodium eating and is intended to provide an idea of what a low-sodium diet Noun 1. low-sodium diet - a diet that limits the intake of salt (sodium chloride); often used in treating hypertension or edema or certain other disorders low-salt diet, salt-free diet diet - a prescribed selection of foods can look like. It may not meet the nutritional nutritional pertaining to or emanating from nutrition. nutritional anemia see nutritional anemia. nutritional assessment needs of every reader. Adjustments for your tastes and preferences, as well as additions of condiments, beverages, etc., may change the sodium content listed. If you are not vegan vegan /veg·an/ (ve´gan) (vej´an) a vegetarian whose diet excludes all food of animal origin. ve·gan n. and wish to become one, this meal plan may support such a change. You can read the vegan nutrition
Vegan nutrition encompasses the nutrients vegans require for a balanced diet. It is an important part of a vegan's life, as it is the foundation for determining which foods should be consumed based on their section on The VRG VRG Varig (Viacao Aerea Rio-Grandense, Brazil, ICAO code) VRG Vegetarian Resource Group VRG Ventral Respiratory Group VRG Vaccinia-Rabies Glycoprotein (gene) VRG Vision Research Group VRG Vortex Ring Gun website, <www. vrg.org>, and consult a registered dietitian registered dietitian, n See dietitian, registered. or other qualified nutrition nutrition, study of the materials that nourish an organism and of the manner in which the separate components are used for maintenance, repair, growth, and reproduction. Nutrition is achieved in various ways by different forms of life. professional, if necessary. Since food labels can change, label reading is still necessary. It is best not to presume pre·sume v. pre·sumed, pre·sum·ing, pre·sumes v.tr. 1. To take for granted as being true in the absence of proof to the contrary: We presumed she was innocent. that your favorite low-sodium food item has the same sodium content as it did a year ago. Although cooking dried beans See JavaBeans. will provide less sodium at less cost, canned beans offer convenience. If you buy canned beans, we recommend buying low-sodium varieties, such as those from Westbrae, Eden, ShariAnn's, or Whole Foods' "365" brand, all of which contain no more than 140 milligrams of sodium per serving. Rinsing well is also recommended to remove a significant portion of the salt (as well as the compounds that cause flatulence flatulence /flat·u·lence/ (flat´u-lens) excessive formation of gases in the stomach or intestine. flat·u·lence or flat·u·len·cy n. The presence of excessive gas in the digestive tract. ). The exact amount of sodium remaining may be hard to determine; therefore, we analyzed an·a·lyze tr.v. an·a·lyzed, an·a·lyz·ing, an·a·lyz·es 1. To examine methodically by separating into parts and studying their interrelations. 2. Chemistry To make a chemical analysis of. 3. the sodium content of each meal based on the nutrition label (unrinsed). If you want to use cooked dried beans instead of canned, assume each reference to a can of beans is equivalent to about 1 2/3 to 1 3/4 cups of cooked beans. Be sure to drain One side of a field effect transistor. When the gate is pulsed, current flows from the source to the drain, or vice versa depending on the design. See collector. (jargon) drain both canned or dried beans. The sodium content in each recipe using plain beans is based on an assumption of 140 milligrams of sodium per serving, the highest content in any of the brands of canned beans listed. Using a brand with less sodium (or cooked dried beans) can only reduce the already low sodium content shown. The refried bean bean, name applied to the seeds of leguminous trees and shrubs and to various leguminous plants of the family Leguminosae (pulse family) with edible seeds or seed pods (legumes). The genera and species encompassed by the term bean are many and variable. recipes Recipes by category Albanian cuisine
pl.n. Beans that have been cooked and then mashed and fried with seasonings. [Translation of Spanish frijoles refritos : frijoles, pl. . The approximate ap·prox·i·mate v. To bring together, as cut edges of tissue. adj. 1. Relating to the contact surfaces, either proximal or distal, of two adjacent teeth; proximate. 2. Close together. sodium content for each meal is listed in milligrams. Total sodium content for each day is listed to the right, and the average of all seven days is at the bottom of the column. Additionally, average sodium contents for the week's breakfast, lunch, and dinner are specified spec·i·fy tr.v. spec·i·fied, spec·i·fy·ing, spec·i·fies 1. To state explicitly or in detail: specified the amount needed. 2. To include in a specification. 3. at the bottom. Average sodium content in the snacks is not listed but is reflected in the average of all totals for all seven days. Other points to note: * Portion sizes are assumed to be the standard for each food except as listed. * "Ca" is the chemical abbreviation abbreviation, in writing, arbitrary shortening of a word, usually by cutting off letters from the end, as in U.S. and Gen. (General). Contraction serves the same purpose but is understood strictly to be the shortening of a word by cutting out letters in the middle, for "calcium calcium (kăl`sēəm) [Lat.,=lime], metallic chemical element; symbol Ca; at. no. 20; at. wt. 40.08; m.p. about 839°C;; b.p. 1,484°C;; sp. gr. 1.55 at 20°C;; valence +2. ." Sources: * Pennington The name Pennington can refer to a number of different persons, places, and things. Place names In the United States
Over time, the little family business grew into a corporation currently employing nearly 700 people. Food Values of Portions Commonly Used, 18th edition. Lippincott, Williams, and Wilkins Wil·kins , Maurice Hugh Frederick 1916-2004. British biophysicist. He shared a 1962 Nobel Prize for his contributions to the determination of the structure of DNA. . * Manufacturer websites * U.S. Department of Agriculture, Agricultural Research Service. 2004. USDA USDA, n.pr See United States Department of Agriculture. Nutrient nutrient /nu·tri·ent/ (noo´tre-int) 1. nourishing; providing nutrition. 2. a food or other substance that provides energy or building material for the survival and growth of a living organism. Database for Standard Reference, Release 17. Nutrient Data Laboratory Home Page, <www.nal.usda.gov/fnic/ foodcomp>, accessed March 28-31, 2005. References: (1) <www.health.gov/dietaryguidelines/dga20051 report/HTML/D7_Fluid.htm> (2) <www.health.gov/dietaryguidelines/dga2005/ document/pdf/Chapter8.pdf>
HOT CEREAL
WITH A TWIST
(Serves 2)
1 cup whole grain cereal for cooking,
such as oatmeal or Mother's Four Grain
cereal
1 cup orange juice
1/2 cup raisins, dried cranberries, or diced
apple
Combine all ingredients in a small
saucepan and cook over low heat,
stirring frequently, for approximately
1-3 minutes. Cook until
the cereal is fully cooked and the
fruit is tender and hot.
Total calories per serving: 311
Carbohydrates: 75 grams
Sodium: 10 milligrams
Fat: 2 grams
Protein: 6 grams
Fiber: 8 grams
STUFFED PEPPERS
(Serves 6)
6 large green bell peppers, taps and seeds
removed
2 teaspoons light olive oil
1 medium onion, finely chopped
One 14-ounce package vegan ground
meat, such as Lightlife GimmeLean
sausage
3 medium ripe tomatoes, chopped
2 cups cooked barley
Bring a large pot of water to a
boil. Submerge peppers in water
and boil for 10 minutes. Carefully
remove peppers and drain.
In a large frying pan, heat
oil and saute onions and vegan
sausage, breaking up meat completely.
Add tomatoes and barley
and stir mixture 1 minute longer
or until heated through. Stuff
peppers with mixture and serve
immediately.
Total calories per serving: 249
Carbohydrates: 44 grams
Sodium: 392 milligrams
Fat: 3 grams
Protein: 15 grams
Fiber: 10 grams
HEALTHY SWEET
POTATO FRIES
(Serves 1)
1 sweet potato
1-2 Tablespoons olive oil
Your choice of low-sodium seasonings
(Cajun, Italian, Mrs. Dash, etc.) to taste
Preheat oven to 400 degrees.
Scrub and peel the potato. Slice
about 1/4-inch thick. In a small
bowl, combine oil and seasonings.
Brush both sides of each slice with
oil mixture, then bake 20-30 minutes
or until brown.
Total calories per serving: 249
Carbohydrates: 33 grams
Sodium: 20 milligrams
Fat: 14 grams
Protein: 2 grams
Fiber: 4 grams
PINTO BEAN SALAD
(Makes 6 servings)
This recipe is adapted from "Bean
Bag." A Primer of Easy Bean Recipes"
by Mary Clifford, RD, published
in the November 1994 issue of
Vegetarian Journal.
4 cups (approximately two-and-a-half
15-ounce cons) cooked pinto beans
2 Tablespoons dried minced onion
3 Tablespoons relish
2 teaspoons prepared mustard
1/4 teaspoon paprika
1/4 teaspoon ground cumin
Pepper to taste
Drain pinto beans. Using a food
processor, a blender, or a potato
masher and a large bowl, combine
all ingredients until smooth.
Total calories per serving: 180
Carbohydrates: 33 grams
Sodium: 103 milligrams
Fat: 1 gram
Protein: 10 grams
Fiber: 10 grams
SIMPLE BEAN STEW
(Serves 3)
1 medium onion
1/4 teaspoon McCormick's Season-All
2 Tablespoons olive oil
One 15-ounce can low-sodium beans
(see article), rinsed and drained
Salt Equivalents
* One-quarter teaspoon of salt has582 mg of sodium.
* One-half teaspoon of salt has 1,163 mg of sodium.
* One teaspoon of salt has 2,325 mg of sodium.
Terms on labels follow rules established by the Federal Food and Drug
Administration.
* "Sodium-free" foods contain less than 5 milligrams of sodium per
serving
* "Very low sodium" foods contain up to 35 milligrams per serving.
* "Low sodium" foods contain no more than 140 milligrams per serving
or per 50 grams of the food.
* "Reduced" means that a nutritionally altered product contains at
least 25 percent less of a nutrient or of calories than the regular,
or reference, product. However, a reduced claim can't be made on a
product if its reference, a reduced claim can't be made on a product
if its reference food already meet the requirement for a "low" claim.
One 15-ounce can Muir Glen low-sodium
stewed tomatoes, any flavor, such as
basil and garlic
2 cups fresh collard greens, cleaned, stems
removed, and diced
1 1/2 cups diced vegetables of your choice
(such as fresh mushrooms, bell peppers,
carrots, peas, zucchini, corn, etc.)
1/2 cup water
1 Tablespoon hot sauce (optional)
2 Tablespoons molasses (optional)
In a large saucepan, saute onions
and Season-All in olive oil. When
onions are soft, add remaining
ingredients, except hot sauce and
molasses. Simmer 20 minutes
or until collard greens are fully
cooked and sauce has thickened.
Finish with hot sauce and molasses.
Serve over whole grains, such as
whole wheat pasta, brown rice,
barley, or quinoa.
Total calories per serving: 290 Fat: 9 grams
Carbohydrates: 38 grams Protein: 14 grams
Sodium: 660 milligrams Fiber: 12 grams
CHICKPEA SALAD/SPREAD
(Serves 3)
One 15-ounce can low-sodium chickpeas
(see article) or 1 1/2-2 cups cooked
chickpeas, drained
2 Tablespoons lemon or lime juice
Onion powder, onion flakes, garlic powder,
or oregano to taste
Relish or finely diced vegetables of your
choice (such as carrots, red peppers,
celery, or onions)
Mash chickpeas well. Add lemon
juice, spices, and vegetables to taste.
Serve on a sandwich or as a dip.
Total calories per serving: 137
Carbohydrates: 23 grams
Sodium: 150 milligrams
Fat: 2 grams
Protein: 7 grams
Fiber: 6 grams
VEGAN SNACK CAKE
(Makes approximately twenty-eight
2"x 2" servings)
3 1/3 cups unbleached flour
2 cups sugar (Use your favorite vegan
variety.)
2 teaspoons baking soda
1 teaspoon salt
2 cups water
2/3 cup olive oil
2 teaspoons vinegar
1 teaspoon vanilla
In a mixing bowl, mix flour, sugar,
baking soda, and salt with fork,
breaking up the lumps. Mix in
the remaining ingredients.
Preheat oven to 350 degrees.
Pour mixture into a 9" x 13" pan.
Bake for approximately 35-40
minutes or until toothpick inserted
in the center comes out clean.
Total calories per serving: 145
Carbohydrates: 24 grams
Sodium: 172 milligrams
Fat: 5 grams
Protein: 1 gram
Fiber: <1 gram
VARIATIONS
Five ways to spice up your Snack
Cakes!
* Chocolate: 1/2 cup cocoa mixed
in flour
* Chocolate spice: 1/2 cup cocoa
and 1 Tablespoon allspice
mixed in flour
* Chocolate chip: Omit vanilla, 2/3
cup walnuts mixed in flour, 2/3
cup chocolate chips over batter
* Double chocolate: 1/2 cup cocoa
mixed in flour, 1 cup chocolate
chips over batter
* Almond: 1/2 cup chopped
almonds mixed in flour,
1/2 teaspoon almond extract
mixed in with the vanilla
TOFU WITH PEANUT SAUCE
AND COLLARD GREENS
(Serves 4)
1 pound firm tofu
SAUCE
1 teaspoon olive oil
1 chopped scallion
1/8 teaspoon ground ginger
1 teaspoon sugar (Use your favorite
vegan variety.)
1 Tablespoon soy sauce
1 Tablespoon minced garlic
1/8 teaspoon cayenne pepper
1/2 cup peanut butter (no salt added)
1/2 cup water
TO ADD TO TOFU
3 cups collard greens, cleaned, stems
removed, and diced
4 cups cooked brown rice
Drain tofu and cut into 1/4-inch
slices. Pan-fry (oil optional) for
approximately 6-8 minutes on
each side until both are brown.
Heat oil in a small saucepan
over very low heat, add scallions
and garlic, and saute until slightly
brown. Add remaining sauce ingredients
and heat until mixture is
smooth, stirring constantly. If
needed, add more water to make
medium-thick consistency.
Steam collard greens until
tender. Combine with tofu,
peanut sauce, and brown rice.
Total calories per serving: 525
Carbohydrates: 59 grams
Sodium: 367 milligrams
Fat: 24 grams
Protein: 22 grams
Fiber: 7 grams
Mark Rifkin recently completed a Master's
in Health Education and his diatetic internship.
He plans to be a dietitian in private
practice focusing on plant-based diets.
DAY BREAKFAST
SUN ** Hot Cereal with a Twist *
** 1 slice whole wheat toast
** Trans fat-free margarine
** Ca-fortified orange juice
Sodium: 250 mg
MON ** Hot Kashi pilaf cereal with
banana slices and pecans
** 1 slice whole grain toast
** Trans fat-free margarine
** Ca-fortified orange juice
Sodium: 255 mg
TUES ** Nature's Path Flax Plus
ready-to-eat cereal
** 1/2 cup Co-fortified soymilk
** 1/2 whole grain English muffin
** Trans fat-free margarine
** Grapefruit
Sodium: 600 mg
WED ** Regular oatmeal with
apples, walnuts, cinnamon
** 1 slice whole wheat toast
** Trans fat-free margarine
** 1/2 cup Ca-fortified soymilk
** 1 cup cubed watermelon
Sodium: 300 mg
THURS ** Almond butter and jelly
on whole grain bagel
** 1 cup fruit salad
** 1/2 cup Ca-fortified soymilk
Sodium: 800 mg
FRI ** Nature's Path 8 Grain Flakes
ready-to-eat cereal
** 1/2 cup Ca-fortified soymilk
** 1/2 whole grain English muffin
** Trans fat-free margarine
** Ca-fortified orange juice
Sodium: 410 mg
SAT ** Hash brown potatoes
with Lightlife GimmeLean
sausage, onions, and peppers
** Grapefruit
** 1/2 cup Ca-fortified soymilk
Sodium: 450 mg
* See recipes. Breakfast avg: 438 mg
DAY LUNCH
SUN ** Bean-Vegetable Tacos *
** Cornbread *
** Apple
Sodium: 866 mg
MON * Boca Roasted Onion Burger
on pumpernickel bread
with mustard, romaine,
and tomato
** Healthy Sweet Potato Fries *
** Peach
Sodium: 710 mg
TUES ** Pinto Bean Salad * on whole
wheat pita with romaine
and tomato
** Carrot sticks
** 1 cup red grapes
Sodium: 500 mg
WED ** Veggie chef salad with Soy
Boy baked tofu and raspberry
vinaigrette
** Sweet-and-Sour Bean and
** Barley Salad *
** Apple
Sodium: 500 mg
THURS ** Black Bean-Corn Chowder *
** Squash-Corn Muffin *
** Celery sticks
Sodium: 419 mg
FRI ** Chickpea Salad * on whole
wheat with romaine and
tomato
** Carrot sticks
** 1 cup red grapes
Sodium: 485 mg
SAT ** Indonesian Pasta Salad*
** Whole grain rye crackers
** 1 cup fruit salad
Sodium: 615 mg
* See recipes. Lunch avg: 585 mg
DAY DINNER
SUN ** Stuffed Peppers *
** Steamed carrots
* Mixed garden salad
with raspberry vinaigrette
Sodium: 570 mg
MON ** Chickpea Fruit Delight *
** Millet (boiled in water,
no salt added)
** Tortilla chips
Sodium: 540 mg
TUES ** Tofu with Mustard-Fruit
Sauce *
** Brown rice
** 1 cup collard greens
Sodium: 227 mg
WED ** Simple Bean Stew*
** Quinoa (boiled in water,
no salt added)
Sodium: 670 mg
THURS ** Vegetable stir-fry with
Lightlife flax tempeh and
Mr. Spice curry sauce
** Barley (boiled, no salt added)
** 1 cup pineapple cubes
Sodium: 65 mg
FRI ** Roasted vegetables over
pasta with Morningstar
Burger Crumbles and Muir
Glen Italian Herb Pasta
Sauce
** 1 cup steamed broccoli
Sodium: 557 mg
SAT ** Tofu with Peanut Sauce
and Collard Greens *
** Brown rice
** Peach
Sodium: 367 mg
* See recipes. Dinner avg: 428 mg
DAY SNACK
SUN ** Grilled plantain
Sodium: 8 mg
DAILY TOTAL
1,694 mg
MON ** Banana
Sodium: 1 mg
DAILY TOTAL
1,506 mg
TUES ** 1 cup dried fruit
and nut mix
Sodium: 3 mg
DAILY TOTAL
1,330 mg
WED ** 1 cup mango
slices
Sodium: 4 mg
DAILY TOTAL
1,474 mg
THURS ** Vegan Snack
Cake *
Sodium: 172 mg
DAILY TOTAL
1,456 mg
FRI
** 1 cup cubed
cantaloupe
Sodium: 16 mg
DAILY TOTAL
1,468mg
SAT ** Soy Delicious soy
ice cream
Sodium: 85 mg
DAILY TOTAL
1517 mg
* See recipes. Daily avg: 1,492 mg
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