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Recipes I've Shared:

Brad's Beloved Bean Salad

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

Simple Sautéed Mushrooms

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

Small Batch Crockpot Turkey Chili

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

Mom's Strawberry Mango Slushy

The slushy base for Mom's margaritas

Franc's Buttermilk Bran Muffins

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!

Slow Cooker Italian Chicken-Lentil Soup

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.

Crockpot Veggie Chili

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!

Pepper's Potato Soup

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

Mayocoba Beans in Vegetable Broth

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.

Very Good (6 ratings)
Chocolate Emergency Cookies

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

Mediterranean Bread

A heavy, sweet bread with traditional Mediterranean herbs.

Moist Banana Bread

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

Autumn Harvest Bread

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

Pumpkin Pie

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.

Protein enhanced Whipped Cream

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

Very Good (1 rating)
Trader Joe's Pumpkin Pancakes (as directed)

The only way to get these available

Incredible! (1 rating)
Treacle Bread

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

Very Good (1 rating)
Red Bean Turkey Chili

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

Brad's Taco Meat

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.

Veggie Noodle Throw-Together

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

Mixed Bean Chili

Another variant of my turkey chili.

Butter Turkey Curry

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.

High Protein Bisquick Pancakes

Added Whey Protein to make them better for us.

Strawberry Vanilla Protein Shake

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).

Red and Yellow Roast and Taters

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).

Italian Stuffed Chicken Breasts

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).

Whole Wheat Spice Bars

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.

Turkey Cups

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.

Chocolate Chip Bites

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

Barbecue Bean Soup

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

Franc's Sore Throat Soother

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

Very Good (1 rating)
Clean Garlic Rice

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

Banana Nectarine Smoothie

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

Lemon Lime Tassies

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

Hearty Sausage Bean Soup in the Slow Cooker

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

Healthy Turkey Taco Meat

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

Very Good (1 rating)
Hearty Chicken Potato Soup

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.

Red Roaster Chicken

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

Seasoned Golden Potatoes

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

Basic Spanish Rice

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

Pumpkin Oatmeal

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.

Chicken Sausage Bake

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.

High Potassium Almost Sundae

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

Very Good (2 ratings)
Homemade Chicken Soup

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.

Northern Navy Italian Beans

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.

Brad's Saucier Pasta Sauce

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.

Vegetable Black Bean Curry

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.

Franc's Mexican Chili

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.

My Spaghetti Sauce

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.

Slow Cooker Black and Tan Bean Soup

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

Incredible! (1 rating)
Cream Cheese Cutout Cookies

I use unsalted butter.

Strawberry Kiwi Sorbet

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.

Very Good (46 ratings)
Sauteed Garlicky Mushrooms

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

Franc's Barbecue Beans

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.

Pistachio Cream Cheese Cookies

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.

Simple Garlic Onion Lentils

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

Slow Roast Sweet Curry Chops

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

Turkey Tortilla Bean Soup

Made with a mix but not to their recipe.

Turkey Vegetable Casserole

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

Very Good (1 rating)
Jello Pudding Prep. w/Whole Milk

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.

Turkey Veggie Stroganoff

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

Beef Barley Stew

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.

Spring Vegetable Pasta Sauce

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

Bland Roast Beef

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

Lemon Herb & Garlic Roast Chicken

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

Chile con Carne Soup

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).

Very Good (13 ratings)
Franc's Basic Crock Pot Roast

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

Brad's Mindful Spaghetti Sauce

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

Butter Babies

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.

Very Good (2 ratings)
Cocoa-Molasses Drop Cookies

I use blackstrap molasses because of the nutrition in it.

Franc's Pseudo-Stroganoff

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).

Crock Pot Beef Barley Soup

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.

Franc's Sugar Cookies

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.

Cheese n Onion Enchiladas

Can be frozen and cooked some other time.

Corn Meal Squash Casserole

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

Incredible! (1 rating)
Yellow Corn Meal bread

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.

Island Smoothie

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

Curried Chicken Breasts

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

Slow Cooker Black Beans

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.

Chicken Sausage Shepherd's Pie

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

Very Good (3 ratings)
Pepparkahar (Norwegian gingerbread cookies)

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

Franc's Slow Cooker Roast Beef

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.

Italian Twisted Shepherd's Pie

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.

Sauteed Veggies

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

Recipe Collections I've Shared:

Franc's Faves
These are recipes I've put in or recipes from others that I've tried and liked.
Try Me's
These are the ones that sound good and that I'd like to try.
More than my Body Can Handle
Lenten Fridays
Bean-based Dishes
My Family's Traditional Recipes