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!