More About FRANCLYN

Hubby changes it up each time (he's an "off the hip" cook) but this is the core he always puts in.

Our favorite side dish. My daughter and I split this without a main dish some nights!

I have specified brands because I'm watching my blood pressure and sodium, potassium, and magnesium counts matter to me.

The slushy base for Mom's margaritas

I use Blackstrap molasses to add potassium and iron and to broaden the flavor. They are fantastic with my morning cup of coffee or tea!

I took a Betty Crocker Slow Cooker book and fiddled with the recipes that looked appetizing - substituted healthier ingredients..removed ingredients I don't like..I wanted to see how this would calculate.

I was trying to make a veggie chili for a friend who is vegetarian but violently allergic to bell peppers.
IMPORTANT - this requires an OVERNIGHT soak!

No idea where my daughter picked up this recipe or how much she has altered it since she got it but we love it.

Great, high fiber beans. If you haven't worked with these before, be warned they get VERY large when soaked.
I made this as-is and let each person add whatever they like. I add a little salsa and a dollop of light sour cream. Others may choose to add a little shredded cheese.

Healthy? Only in moderation. There are a wonderful occasional treat with my morning coffee.

A heavy, sweet bread with traditional Mediterranean herbs.

I will sometimes place three walnut halves in a line on the top to make the loaf dressier.

Apple, pumpkin, walnuts, cinnamon....mmmmm...FALL.

Best made with my mother's home-canned pumpkins fresh from her garden. You can use lowfat but I wouldn't recommend nonfat as it'll change how things hold together.

Adding a little whey protein makes it a little richer and a little fluffier. Yum..

The only way to get these available

Treacle (for those in the states, that's blackstrap molasses) makes this a flavorful sweet bread. Also known as Boston Brown Bread.

Enough of a variation on my Turkey Bean Chili that I need to enter it separately.
This one goes really well with tortilla chips.

This is the way my husband's family made meat for their tacos. Addictive. We choose the La Mexicana Salsa because it is high in flavor and low in sodium.

Trying to recreate what my best friend made on my stove last night.

Another variant of my turkey chili.

High on the sodium for my taste but better by far than most packaged curry pastes there and VERY tasty! We serve over brown rice but would go well over egg noodles or potatoes too.

Added Whey Protein to make them better for us.

This is a high protein, high potassium shake/smoothie to start your day. I use Sci Fit Econo Whey Protein (vanilla). They have several other wonderful flavors that would work as well (my husband likes the coconut cream pie).

There seem to be two different varieties of the Trader Joe's Low Sodium broth. I go for the one that looks to be tomato based. That's the "red" to go with the yellow of the potatoes (i love the potassium count on those and they have a lovely buttery flavor all their own).

I took MRSMOHR's Bruschetta Stuffed Chicken Breasts recipe and altered it to fit what I had in the house (and to lower the sodium).

Yes, they're that bad for you. I made them for a bunch of kids who are going to run/work them off in one good Cross Country practice.

Splitting the biscuits can take nimble fingers but a whole one is very high in sodium and this way makes it more like a meat tart.

I make these in bite size so that a small serving is easy for me and they disappear quicker at my husband's work.

Easily made and a great batch cook item to package up in meal-sized servings to bring to work/school.

High in calories but worth it when a sore throat is kicking your tail.

I like the health benefits and flavor of garlic but don't need the sodium that often accompanies it.

Very good for you but the calories of most of a meal. Great potassium! You could ice if you prefer a thicker smoothie.

I took an old pecan tassie recipe and made it citrus-y for summer. Not the healthiest but far better than you'd think.

After trying it, we'd say it really doesn't even need the sausage...and that's from the salty/fatty-stuff loving teenager..

We found this healthy variation on my mother-in-laws delicious taco meat very flavorful without the heavy fat and sodium.

The red and yellow potatoes in this soup make the soup more filling, more flavorful and higher in potassium. It makes a lot because I freeze it in meal-size containers to take to work or school.

I like a little bite without too heavy a kick. Mission accomplished.

I love the gold potatoes. They're high in potassium and have their own buttery flavor.

We wanted a simple Spanish Rice that didn't have the massive amounts of sodium and such we found in the restaurants. Found it.

This is a variation of another spark recipe. They had input the ingredients in different proportions in the calculator than they did in text. I wanted to see what it would be. Besides, I only use whole milk (jjust less of it) and they used nonfat.

I love these sausages (I've only found them at Costco). They're lower sodium than most but still high enough I can't have them every day.

Because bananas are high in fat, I don't have these often but, when I'm low in potassium....

This one takes some foresight/prep but tastes delish. We cook two chickens one night and use the double boiler to make stock from the leftovers the next day.

I usually use my great big crock pot but a very large stock pot on the stove would work. Just keep it a medium simmer.

My husband made this. He used the Pesto sauce because we were out of Basil and I would have used less oil and opted for garlic salt as it is lower in sodium than onion salt.
Very tasty though and not as heavy as most meat sauces.

The molasses gives this low sodium slow-cooker curry a sweet but savory kick and a good potassium and iron boost.
It's a large recipe as I've taken to batch cooking and freezing things in single serving containers to take with us for lunch.

I wanted something healthy for Cinco de Mayo that would also work for Mexican Independence day later in the year. I top this with a little Kraft 2% Mexican Shredded Cheese and a dollop of light sour cream. Be warned. This has a kick.

This is one I threw together from what we had in the house. Sadly I haven't been able to get my husband to look for "low sodium" on the canned tomatoes yet.

The white beans soak up the color from the black and it turns a lovely black and tan.

I use unsalted butter.

This is as I got it. I would suggest lowering the amount of sugar syrup and waiting until kiwis are fully in season and sweet.

This simple saute of sliced mushrooms with garlic and pepper is a light, flavorful side dish.

This takes a little planning but is not as involved as it looks. They're a healthier version of my grandmother's baked beans. My husband loves 'em.

Moderation is the key. These are addictive. The only cookie to get me several standing marriage proposals from my HUSBAND's coworkers.
They're just the right size for tea cookies.

Got the idea from the blog on lentils but the proportions are ours.

I use an 8x8 pyrex dish and fail over it. I imagine, with some slight tweaking this could be a slow cooker recipe.

Made with a mix but not to their recipe.

Threw it together and it worked. Could not find green onion in the database so it is not in calculations.

To the spec. on the package but using whole milk. Sharing so that my husband doesn't have to create the same recipe.

An old snickerdoodle, tweaked. I do love my cinnamon.

There are probably several ways to lower the sodium.
We serve this over noodles or rice. These are not calculated into the nutrition.

This was a first try. You can add more variety in veggies and I would suggest much less barley. Tops a cup raw would be best.

A little high in the sodium but you can add more water or less recipe mix to lighten the flavor and the sodium.

My daughter said this was too bland other than the onion flavor (not one of her favorite flavors).

We take half the cooked meat and cut it into chunks which we freeze for later use on salads.

Variation of M_DORVAL's with low sodium broth and a little less oil. (He also adds basil which I just didn't have to hand).

Low sodium and fat, and pretty good on the potassium too.
We strain out the onions and garlic and serve them with it.

He was watching what he put in this time...
Takes about 45 minutes of adding as you go.

My butter cookie recipe made into addictive bite sized things. Definitely in the only-on-special-occasions/ration-me cookbooks. I use it as a last minute standby for potlucks and such because it's so quick and easy.

I use blackstrap molasses because of the nutrition in it.

I miss the mushrooms (my family doesn't do fungi) and I use a water based rue instead of the traditional milk but...
I serve it over egg noodles or rice. (Not calculated into the recipe though).

Been craving soup but can't bring myself to accept the sodium in even the best store-bought versions. This is higher than I'd like there but lots of other good things in it. I chop the veggies ahead of time so that I can make this in a rush when needed.

I use unsalted butter. If someone has a workable substitute for the corn syrup, I would love to hear it. Not something I use a whole lot.
Calculations are for 5 dozen cookies.

Can be frozen and cooked some other time.

Trying to find different variations to put the offerings of my .. overzealous zucchini plants into the freezer.

From the Albers Corn Meal box. Was a big hit with the family. The recipe called for 1/2 tsp. salt, butter and vegetable oil. I omitted the salt and used olive oil to cover both the oil and butter.

High fat. Don't do it unless this is what your day is missing. Of course, I use whole milk...

I know curry powder INCLUDES turmeric and cumin. I just really like those flavors so I add some more.

This seems bland when fresh from the pot. We season it at the table as the ingredients tend to absorb salt when cooking--keeping the salt but losing much of the flavor.

I use whole milk because that's what I have in the house for the kids.

One of my favorite recipes from my great-grandma's book.

You can add salt near the end if you like. I didn't feel the need but my family did. Guess I've kind of desalinated.
We like it with rice and veggies on the side.

I loved this experiment (read ad lib) when I made it but would substitute low fat, low sodium, sweet Italian sausage for the ground beef next time.

These can be served over rice if you like but I love 'em plain.