Low Salt Recipe Collection
Summer country salad Serves 4 (Main meal)
(per serving; 419kcal, 0.13g salt, 34g total fat)
- 350g small new potatoes
- 1 small avocado pear
- 225g asparagus 1 courgette, thinly sliced
- 1 red and 1 yellow pepper, cored
- 1 small red onion, thinly sliced
- 2 tbsp freshly chopped parsley
- 30ml white wine vinegar
- ½ tsp caster sugar
- 1 tsp Dijon mustard
- 1 tsp wholegrain mustard
- Freshly ground pepper
- 2 tbsp reduced calorie mayonnaise
Method
Cook the potatoes in boiling water for 15 minutes until tender. Drain and
allow to cool, then cut in half. Tie the asparagus into a bundle, place
in a pan with 5cm of simmering water tips upwards, tied, covering the tips
with foil and cook for 6-8 minutes until just tender. Rinse under cold
water to cool quickly then cut into 4cm lengths. Cut the avocado pear and
peppers into chunks, put into a bowl and add the potatoes, asparagus, onion
and courgettes. To make the dressing, whisk the oil, vinegar, sugar and
mustards together, then whisk in the mayonnaise. Pour over the salad, toss
together then serve scattered with chopped parsley.
French pear flan serves 6-8 (dessert)
(per serving; 283kcal, trace salt, 12.9g total fat)
- 225g plain white flour
- 100g salt free butter
- 900g ripe pears, peeled, cored and sliced
- 1 egg
- 50g granulated sugar
- 25g plain flour
- a few drops of vanilla essence
- 200ml semi-skimmed milk
- 25g demerara sugar
Method
Heat the oven to 180º C/gas 4 Place the flour in a bowl. Cut the margarine
into small pieces and add to the flour. Rub the margarine into small pieces
and add to the flour. Rub the margarine into the flour until it looks like
fresh breadcrumbs. Add approximately 90ml/6tbsp of cold water and gradually
mix to a soft, smooth dough. If it is sticky, add a little flour. Roll out
the pastry on a lightly floured surface and line a 28cm/11inch tart tin.
Arrange the pears over the pastry. Mix together the egg and the sugar. Stir
in the flour and vanilla essence and pour in the milk gradually, stirring
continuously. Pour the custard over the fruit and bake for 35-40 mins. Cool
slightly and sprinkle with demerara sugar. Serve hot or cold. Alternatives:
The custard filling can be omitted and a sugar glaze used over the pears.
Wholemeal bread makes 1 loaf, 12 slices
- 300g wholemeal flour
- 150g strong white flour
- 1 sachet (7g) fast action bread yeast
- 2 tablespoons olive oil/ rapeseed oil
- ½ pint warm water
Method
Place the flours in a large bowl together with the yeast, olive oil and warm
water. Mix to a dough adding a little bit more water or flour if necessary.
Transfer to a lightly floured surface and knead for 5-10 minutes, until
smooth and elastic. Leave in a warm place until it has doubled in size
(about 30 minutes).
Turn out the dough and knead again for a few minutes. Lightly oil a 450g loaf tin or baking tray and shape the dough to fit the tin or make an oblong shape and place on the tray. Leave it for about 10 minutes.
Heat the oven to 220c gas 7 and bake for 30-40 minutes until golden brown and sounds hollow when tapped underneath. Cool on a wire tray.
If the bread is not eaten on the same day it is a good idea to slice it when absolutely fresh and freeze it.
The same recipe applies if using a breadmaker - place all the ingredients in the container, choose a program and let the machine do the work.
Plum and cinnamon crumble – serves 6 (dessert)
(per serving; 433kcal, trace salt, 19.72g total fat)
175g wholewheat flour
75g unsalted butter
75g soft brown sugar
75g walnuts, chopped (or other nut)
900g plums
110g demerara sugar
1 tsp of ground cinnamon
Method
Preheat the oven to gas mark 4/ 180° C Wash, stone and cut in halve the
plums and place them in a pie dish. Sprinkle them with the demerara sugar
and cinnamon. To make the topping; Place the flour in a large mixing bowl
then add the butter and rub into the flour. When it all looks crumbly and
even, add the sugar and chopped walnuts and combine that well with the rest.
Now sprinkle the crumble nut mixture all over the fruit, spreading it out
evenly. Bake for 30-40 minutes until the topping is golden brown.