Low Sal French Onion and Sirloin Soup

Two 6 oz tender sirloin steaks or filets

3-4 large shallots 

1/4 cup friendly flour (I use tapioca flour)

1/4 cup vodka

3 TB butter

2 cups beef broth 

Swiss cheese 

Croutons 

Heat a dutch oven or heavy pot. Slice steak onto bite sized pieces . Slice shallots length wise. Add a small amount of canola oil to heated pot and add steak. Brown on one side for about three minutes to get a good sear, then flip, working in batches of necessary. When steak is seared on all sides, remove from pot and set aside. Add a TB butter to the pot. When melted, add shallots. Stir shallots continuously until they are golden brown (about 15 minutes). When shallots have reached a golden color and are soft, add another TB of butter. When melted, add flour. Quickly stir into shallots. When shallots begin to stick together, add vodka. Begin to deglaze pot as you stir. Let the mixture cook for about five minutes, stirring continuously. Add another TB of butter and gradually add in broth. Stir continuously until all broth is added. Return steak to pot. When soup begins to boil, lower heat and simmer for about 20 minutes or until soup begins to thicken up (if you used tapioca flour, the soup will thicken quickly). Serve topped with Swiss cheese and croutons (I make my own croutons from this recipe).

Serves two.

Low-Sal Pear Sauce

Like applesauce, but pears.

5-7 medium pears

1/2 cup water

Optional:

Brown sugar 

Tapioca flour 

Peel and dice pears to make 5 cups. Add to large pot with 1/2 cup water. Heat over medium heat, stirring frequently, until pears can easily be smashed with a spatula or backside of spoon (about 30-45 minutes). Smash pears with potato masher.

While warm, add to jars and seal. Store in refrigerator for one week, or freeze. You can also heat can these.

In an attempt to make pear syrup for pancakes, I left about a cup of smashed pears and the juice in the pot, them added a tbsp of brown sugar and a tbsp of tapioca flour. I stirred over low heat until everything thickened. It. Was. Amazing.

Low-Sal Cheesy Bagels

1 cup whole wheat flour (or whatever flour you tolerate)

1 cup plain Greek yogurt 

2 tsp baking powder 

1 cup shredded sharp cheddar cheese (optional, but encouraged)

Preheat oven to 400 degrees. Mix all ingredients. You should have a soft but solid dough that can easily be shaped into a ball. If it is too crumbly, add Greek yogurt by the tablespoon until the consistency improves.

Lightly flour a cutting board and roll dough around to coat all sides. Cut dough into four equal sections.

Roll each section into a small ball, then flatten. Stick one finger through the middle to make a ring (or something resembling a doughnut). Place all bagels on a parchment lined cookie sheet. Bake for 25 minutes.

If all bagels are not eaten in one setting, store in refrigerator.

I've also made these without the bagel hole to act as hamburger buns.

Remember that sulfite and salicylate intolerances and allergies are fickle and inconsistent. What one person can tolerate may not be the same as another. I hope that this works for you and you find it tasty!

Low-Sal Chicken Salad

3 trimmed and butterflied chicken breasts 

4 oz. cream cheese 

1 cup vanilla greek yogurt (Great Value brand works for me)

1/2 cup pecans

2 celery sticks, chopped 

1 yellow delicious apple, chopped 

Preheat oven to 400 degrees. Place chicken breasts in a baking dish and lightly salt. Cook for about 40 minutes. Meanwhile, chop the celery and lay the cream cheese out to soften. When the chicken is done baking, cut into small pieces and set aside to cool. Combine the yogurt and cream cheese in a small bowl and stir together until thoroughly combined. Chop the apple. Combine chicken, apple, celery, and pecans with the cream cheese/yogurt mixture.

Remember that sulfite and salicylate intolerances and allergies are fickle and inconsistent. What can be tolerated by one may not be tolerated by another. I hope this gives you something that is tasty and satisfying to eat!

Low-Sal Peanut Butter Hummus

One 15 ounce can organic chickpeas 

1 cup cooked red lentils (optional)

3/4 cup Jif No Sugar peanut butter (sunbutter would work here also)

1/4 cup golden syrup 

2 tsp vanilla 

3 TB oat milk (or other milk you can tolerate)

Combine chickpeas, lentils, and peanut butter in food processor. Give it a few pulses to mix contents. Once mixture is beginning to form, add in one TB milk. Process until mixture appears smooth. Add golden syrup and vanilla. Process again, adding milk one tablespoon at a time until hummus is the consistency you like.

Serve with golden delicious apples, banana slices, or celery.

This recipe can take a lot of variations. I added lentils just for the extra protein and fiber. It can be made without. The type of nut butter can also be changed. You could add a teaspoon of cacao powder or dark chocolate chips if you wanted to.

Remember that sulfite and salicylate intolerances and allergies are fickle! What works for one may not be tolerated by another. I hope that this might give you something tasty and somewhat healthy to eat!

Low-Sal Beef Flautas

1 lb ground beef 

1 can organic pinto beans 

8 flour tortillas (I use Stacey's organic wheat tortillas)

1 cup shredded sharp cheddar 

1/2 shallot, chopped 

1/4 leek, sliced

1/4 cup parsley, chopped 

1 tsp salt

Sour cream or plain Greek yogurt 

Preheat oven to 350.

Start a large skillet over medium heat. Add a small amount of canola oil. Saute shallots for about two minutes. Add ground beef and cook through. Drain grease when complete. Meanwhile, add pinto beans, salt, and leek to a small pot. Cook over medium heat for about 10 minutes. Use a potato masher to mash the bean and leek mixture. Mix the beans and beef together in the skillet. Add parsley and cheese. Stir so all ingredients are mixed through.

Add a large spoonful of beef/bean mixture to each tortilla. Roll up and place seam side down on a greased metal pan. Spray canola oil on top of rolled flautas. Cook for 20 minutes, turning once during cooking time. Top with Greek yogurt or sour cream.

Remember that sulfite and salicylate intolerances and allergies are fickle, with inconsistent reactions. What works for one may not work for another. Hopefully this will help you find something tasty to eat that is easy to make!

Low-Sal Roasted Lentils

1 cup cooked lentils 

Salt (I use Pink Himalayan)

Canola oil spray 

1. Cook lentils according to package directions.

2. Spread cooked lentils out on a cooling rack covered with a paper towel. Allow to air dry for one hour.

3. Preheat oven to 300.

4. Spray a large cookie sheet with canola oil. Spread lentils out as thin as possible on cookie sheet and sprinkle with salt. 

5. Bake in oven for a total of 40 minutes (or until the desired "brownness" is reached), stirring with a spatula about every 12 minutes.

6. Store in airtight container.

If I had to say roasted lentils taste like anything, it would be croutons. They add crunch more than taste. I add them to trail mix, yogurt, or fruit topped with sunbutter.

Remember that sulfite and salicylate intolerances or allergies are fickle little things. What works for one person may not work for another. I hope that you find this useful and tasty!

Low-Sal Chocolate Cashew Quinoa Crisps

2 cups cooked quinoa 

1/2 cup dark chocolate chips 

1/2 cup cashew butter (sunbutter would also work here)

1. Line two cookie sheets with parchment paper. Spread cooked quinoa out as thin as possible on the lined cookie sheets to air dry. Dry for about 30 minutes.

2. Preheat oven to 375

3. Cook quinoa in oven for about 25-30 minutes depending on how thin you were able to spread it. (It works best if you can switch the racks halfway through)

4. Let crispy quinoa sit while microwaving the chocolate chips and nut butter.

5. Stir chocolate and nut butter mixture well. Lay wax paper down on a flat surface.

6. Spread crispy quinoa out on wax paper, then spread chocolate/nut butter mixture across the top as even as possible.

7. Fold wax paper around quinoa and press down to push the chocolate/nut butter mixture through the quinoa as much as possible.

8. Put in freezer for at least 1 hour.

9. Break quinoa bark apart. Refrigerate to store.

Remember that sulfite and salicylate allergies and intolerances are fickle little things, and what works for one person may not work for another. I hope you find this useful and tasty!

Low-Sal Banana Lentil Muffins

3 ripe bananas

1 cup cooked lentils 

1 jar pureed pear baby food 

1/4 cup canola oil 

1/4 cup sugar

1 tsp vanilla 

3/4 cup rolled oats

3/4 cup wheat flour 

1 tsp baking soda 

1/2 cup pecans

1/2 cup dark chocolate chips + 1/4 cup for topping 

1. Preheat oven to 375.

2. Add bananas, lentils, baby food, oil, sugar, and vanilla to a food processor. Process until smooth.

3. Add oats, flour, and baking soda. Process until mixed.

4. Add pecans and chocolate chips. Pulse until mixed through.

5. Line a muffin tin with cupcake liners. Spray canola oil in each liner.

6. Add muffin mix to each liner. (Fill it up to the size you want your muffins to be - they do not rise much)

7. Top each muffin with three chocolate chips.

8. Bake for 21 minutes. Check doneness by inserting a toothpick. Toothpick should be clean when removed.

This recipe was only slightly modified from The Lean Green Bean. Remember that sulfite and salicylate allergies or intolerances are fickle little things, and what one person may tolerate may be different for someone else. I hope you find this useful and tasty!

Low Sal Chicken Pad-Thai

 Two large chicken breasts, sliced thin

Four carrots, sliced thin

Two shallots, sliced

Rice noodles

1/2 can bean sprouts 

1/4 cup sunbutter 

1 lime

1 TB malt vinegar 

Cashews

Parsley 

1. Boil rice noodles until tender. Set aside.

2. Add small amount of oil to large pan and add chicken. Salt to taste. Cook through on both sides.

3. Add shallots and carrots to chicken, stir fry until vegetables are tender and chicken is browned.

4. Mix sunbutter, juice of one lime, and malt vinegar together. Stir, then add water in small amounts until sauce is a creamy consistency.

5. Add noodles and bean sprouts to chicken and vegetables. Stir until everything is mixed.

6. Add sunbutter sauce to pan and mix into the noodles/chicken/vegetable mixture.

Remove from heat and garnish with chopped parsley and chopped cashews.