one of my favorite snacks Nature Valley Trail Mix Fruit & nut Bars. ! bar is 140 cals and sodium is only 65mg

Lemon Poppy-Seed Cake

http://www.eatingwell.com/recipes/lemon_poppy_seed_cake.html
From EatingWell: May/June 2008, Summer 2004, EatingWell for a Healthy Heart Cookbook (2008), The EatingWell Diabetes Cookbook (2005)
We love that Bundt cakes don't demand frosting—just let a sweet lemon glaze run over the poppy-seed cake and you've got perfection.

16 servings | Active Time: 30 minutes | Total Time: 1 1/4 hours

Ingredients

Lemon Poppy-Seed Cake
•1 1/2 cups whole-wheat pastry flour, (see Note)
•1 cup all-purpose flour
•1/4 cup poppy seeds,toasted (see Tip)
•1 1/2 teaspoons baking powder
•1/2 teaspoon baking soda
•1/4 teaspoon salt
•1 cup buttermilk, (see Tip)
•1/4 cup canola oil
•1 teaspoon vanilla extract
•2 tablespoons freshly grated lemon zest
•2 tablespoons lemon juice
•2 large eggs, at room temperature (see Tip)
•2 large egg whites, at room temperature
•1 1/4 cups sugar

Lemon Glaze
•3/4 cup confectioners' sugar, plus more for dusting
•3 tablespoons lemon juice
•1 tablespoon water

Preparation
1.Preheat oven to 350°F. Coat a 12-cup Bundt pan, preferably nonstick, with cooking spray and dust with flour (or use cooking spray with flour).
2.Whisk whole-wheat flour, all-purpose flour, poppy seeds, baking powder, baking soda and salt in a medium bowl. Combine buttermilk, oil, vanilla, lemon zest and lemon juice in a glass measuring cup.
3.Beat eggs, egg whites and sugar in a large bowl with an electric mixer on high speed until thickened and pale, about 5 minutes.
4.Fold the dry ingredients into the egg mixture with a rubber spatula, a third at a time, alternating with 2 additions of the buttermilk mixture. Scrape the batter into the prepared pan, spreading evenly.
5.Bake the cake until the top springs back when touched lightly and a toothpick inserted in the center comes out clean, 35 to 40 minutes. Let cool in the pan for 5 minutes, then turn out onto a wire rack.
6.To prepare glaze: Sift 3/4 cup confectioners’ sugar into a small bowl; mix with lemon juice and water to create a thin glaze. Poke 1-inch-deep holes all over the cake with a skewer. Coat the warm cake with the glaze using a pastry brush. Let cool completely. To serve, set the cake on a serving plate and dust with confectioners’ sugar.

Nutrition

Per serving : 215 Calories; 6 g Fat; 1 g Sat; 2 g Mono; 27 mg Cholesterol; 38 g Carbohydrates; 5 g Protein; 2 g Fiber; 146 mg Sodium; 70 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 other carbohydrates

Tips & Notes
•Make Ahead Tip: Equipment: 10-inch (12-cup) Bundt pan, preferably nonstick
• Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten forming potential than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Store in the freezer. Sources: Available in large supermarkets and in natural-foods stores, and from King Arthur Flour, (800) 827-6836, bakerscatalogue.com, and Bob's Red Mill, (800) 349-2173, bobsredmill.com.
• Tips: Toast poppy seeds in a small dry skillet over medium heat, stirring constantly, until fragrant, 3 to 4 minutes. Transfer to a plate to cool.
• No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: the ratio is 1 tablespoon lemon juice or vinegar to 1 cup milk.
• To bring cold eggs to room temperature quickly, place in a mixing bowl and set it in a larger bowl of warm water for a few minutes; the eggs will beat to a greater volume.
• To separate eggs safely: Use an egg separator, an inexpensive gadget found in cookware stores; separating eggs by passing the yolk back and forth between pieces of eggshell or your hands can expose the eggs to bacteria

Pumpkin Soup
Prep Time: 5 Minutes Cook Time: 1 Hour Difficulty: Easy Servings: 8

Ingredients
◾2 whole Pie Pumpkins (not Jack O' pumpkins...)'
◾1 quart Vegetable Or Chicken Stock (buy LoSo version of canned, or make homemade and use Mrs. Dash or a low amount of Na)
◾1/2 cup Heavy Cream
◾1/3 cup Maple Syrup (I just used liquid stevia..1/4 tsp)
◾ Dash Of Nutmeg
◾ Extra Cream, For Serving

Preparation Instructions


Preheat oven to 300 degrees. Place pumpkins on a cookie sheet and roast them until slightly shriveled and soft. Allow to cool slightly, then slice in half and carefully scoop out seeds and pulp. Scoop yummy flesh into a bowl. Set aside.

In a pot, heat up the pumpkin flesh with the stock and maple syrup until simmering. Mash out the big chunks, the transfer the mixture to a blender or food processor (or use an immersion blender) and puree until velvety smooth. Add cream and nutmeg, then blend again.

Reheat if you need to, or just go ahead and serve in a hollowed-out pumpkin of whatever size you'd like.

for MY version with homemade stock & stevia, 1 serving is:
177calories 13carbs 1fibre 5protein 12fat 184 Na

Toasted Pecans with Cinnamon and Sugar

1 egg white
1 Tbsp Water
2 1/4 cups pecan halves
1/2 white sugar
1/4 tsp salt
1 1/2 tsp cinnamon

Preheat oven to 225 F. Lightly grease rimmed baking sheet.

Combine egg white, water and beat until fluffy fold into pecans and mix thoroughly
Combine sugar, salt and cinnamon in a shaker style cup, dust over pecans

Spread pecans over pan, bake until toasted and fragrant about 60 minutes, stir every 15 minutes.

Cool on pan and store in airtight container.

Serves 8 large servings

Although higher in calories, it is very low sodium and they are awesome to travel with or just have some in your handbag. Really satisfies both your hunger and sweet-tooth and stops you from making bad choices while away from home..

Per serving:

273 calories
17 Carbs
23 Grams Fat
4 Grams Protein
82 Grams salt


These are amazing, at Christmas you can add a bit of orange juice instead of water....

This is something that I threw together from what I had in the fridge one day as a snack. It's cool, crunchy, and has a kick from the balsamic vinegar. I've also seen this with red onions, cheese, peppers, or fresh herbs.

Recipe name: Tomato and cucumber salad




Number of servings: Two 1 cup servings



Ingredients

Cucumber - Peeled, raw, 1 cup, pared, chopped
Tomato - 1/4 Cup Chopped, 1 cup
Wal-Mart Great Value - Balsamic Vinegar, 2 tbsp.

Just mix it all together and enjoy! Easy right? You could also seed both the cucumber and the tomato if you prefer.

Per Serving:
Calories 35
Carbs 7
Fiber 2
Protein 2
Fat 0
Sodium 6

LENTIL SOUP



recipe makes 6 servings:

1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry lentils
8 cups water
1/2 cup spinach, rinsed and thinly sliced
2 tablespoons vinegar
salt to taste
ground black pepper to taste

Directions


1.In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

2.Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Nutrition
Calories: 349 kcal; Carbohydrates: 48.2 g; Cholesterol: 0 mg; Fat: 10 g; Fiber: 22.2 g; Protein: 18.3 g; Sodium: 131 mg

One of my favorite snacks (and sometimes meal) is a PB&J sandwich. Two slices of this bread, 90 calories, 2 T of this peanut butter, 190 calories, and 1 T of this jelly (or your favorite), 50 calories. Sometimes, I use peach, too.

The macro numbers are in the following order: Calories Carbs Fat Protein Calcium Sodium

Sara Lee - 45 Calories & Deightful Wheat Bread, 2 Slices (45g) 90 19 1 5 6 170 

Jif - All Natural Creamy Peanut Butter, Low Sodium, 2 T 190 8 16 7 2 80 

Smucker's - Cherry Preserves, 1 Tbsp 50 13 0 0 0 0

330 g calories
40 g carbs
17 g of healthy fat
12 g protein
8 g calcium
250 g sodium

I had one for breakfast Saturday.

Edited because one of my pics didn't show.

Made these last fall. Family has been asking for them for awhile now.

Pumpkin Spiced Oatmeal Pecan Cookies
Skinnytaste.com
Servings: 16 • Serving Size: 2 cookies • Old Points: 4 pts • Points+: 5 pts
Calories: 165.2 • Fat: 6.3 g • Protein: 3.3 g • Carb: 26.3 g • Fiber: 1.6 g • Sugar: 13 g
Sodium: 149.4 mg

Ingredients:
1 cup all purpose flour
2 cups quick oats
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon
2 tsp pumpkin pie spice ( I personally doubled this )
2 tbsp unsalted butter, room temperature
1/2 cup sugar
1/2 cup unpacked brown sugar
1 large egg
6 tbsp canned pumpkin (not pumpkin pie filling)
2 tsp vanilla extract
3/4 cup chopped pecans

Directions:

Preheat oven to 350°; line two baking sheets with parchment paper or use a silpat.

In a medium bowl, whisk together flour, oats, baking powder, baking soda, salt, pumpkin spice and cinnamon. In a large bowl, with a mixer, cream together the butter and the sugars on medium speed.



Add the egg, followed by the pumpkin and vanilla extract.



Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain; stir in the pecans.



Drop 1 tablespoon of the dough at a time onto prepared baking sheets. Bake for about 10-12 minutes, or until cookies become light brown at the edges.

Cool on baking sheet for 3 or 4 minutes, then transfer to a wire rack to cool completely.

Makes 32 cookies, 1 tbsp each.




Splenda Lovers: Substitute all the brown sugar with 1/4 cup Splenda brown sugar blend, and all the white sugar for 1/4 cup Splenda sugar blend. Points remain the same.


~~~~~~~

Also really good. I will post the original with the link then after what I did. Made these last week.

http://richestoragsbydori.blogspot.com/2012/03/no-bake-energy-bites.html?m=1

Ingredients

· 1 cup (dry) oatmeal (old-fashioned oats)
· 1 cup toasted coconut flakes
· 1/2 cup chocolate chips
· 1/2 cup peanut butter
· 1/2 cup ground flax seed
· 1/3 cup honey
· 1 tsp. vanilla

Method:
Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.
Ali's Tip - From Gimme Some Oven



Substitution ideas can abound for just about any of these ingredients! Feel free to substitute in your favorite nut butter (almond butter, sunflower seed butter, etc.) for the peanut butter. And you could also add in some wheat germ in place of some or all of the flax seed. I would caution, though, against substituting agave nectar for the honey, as the honey’s thickness helps hold things together.
The joy of these bites being “no bakes” is that this recipe is super flexible. If you end up needing to omit one of the dry ingredients (such as coconut or flax), just add in some extra of whatever other dry ingredient is remaining (for example, the oats). If you feel like your energy bites are too dry, just add in extra honey or peanut butter.
Some other fun substitutions for the chocolate chips (or an addition to them) could include:
· chopped dried fruit (apricots, dates, raisins, etc.)
· dried berries (cranberries, cherries, etc.)
· chopped almonds, pecans, or sunflower seeds
· other chips (butterscotch, dark chocolate, milk chocolate, etc.)

How I did it:

First i doubled the batch. I put all the dry in a in a zippy bag then added the wet after a combined the dry well. Then mixed in the wet and put in fridge to firm up. Then formed in balls and placed back in the bag. Mine still looked the same as the one from the blog.

Number of servings 91 balls 1 per serving
Ingredients
Great Value - 100% Whole Grain Old Fashioned Oats, 2 c
Great Value - Sweetened Flaked Coconut(Net Carbs), 8 tbsp (15g)
Hershey's - Special Dark Chocolate Chips, 8 tbsp.
Kroger Peanut Butter - Creamy Peanut Butter, 16.5 tbsp
Bob's Red Mill - Whole Ground Flax Seed Meal, 26 g (2 Tbsp.)
Kroger - Hazelnut Spread With Cocoa and Made With Skim Milk, 5 Tbsp. (31g)
Pb2 W/Chocolate - Powdered Peanut Butter, 4 Tbsp
Body Fortress - Super Advanced Premium Whey Protein-vanilla, 37 g/1 scoop
Honey, 5 tbsp
Per ball: Calories Carbs Sodium Protein Sugar Fiber
Per Serving: 45 5 18 2 3 1

Edit: I tried to add even just one of the photos no can do. Sorry.

This is one I like to make. My kids love that I can change the shapes.

homemade goldfish crackers calories per piece small cutters




the pic is of a batch I made and they lasted for about 2 days before the kids ate them all.

All numbers are per cracker and can vary based on the number of cracker u make and the brand of ingredients u use. Using my ingredients I could easily eat 28 of these crackers and be under the sodium limit.

Makes 98 crackers using my cutters
Calories 11
Carbs 1
Fiber 0
Fat 1
Protein 0
Sodium 29


8 ounces, weight Sharp Cheddar Cheese, Shredded
4 Tablespoons Butter, Cut Into Cubes
1 cup Flour
¾ teaspoons Salt
2 Tablespoons Cold Water

Pulse everything (except water) together in the food processor until the dough resembles coarse sand.
Pulse in water, 1 tablespoon at a time.
Remove dough from the processor, wrap in plastic, and chill for 20 minutes.
Roll out the dough and cut into desired shapes. You can use a toothpick to make the eyes and smile if desired. Place on a parchment paper lined cookie sheet.
Bake at 350 degrees F for about 15 minutes, or until crispy.
Makes approximately 7 dozen crackers.


Here is the original website and she shows how u can make a fish shaped cutter.
http://tastykitchen.com/blog/2011/09/homemade-goldfish-crackers/

Low Sodium Lentil Soup

1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry lentils
8 cups water
1/2 cup spinach, rinsed and thinly sliced
2 tablespoons vinegar
salt to taste
ground black pepper to taste

Directions

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

PALEO ALMOND-MEAL BLUEBERRY PANCAKES

PREP TIME 10 MNT
COOK TIME 8 MNT
SERVES 3


2 RIPE BANANA
2 EGGS
1 TSP VANILLA EXTRACT
1 CUP ALMOND MEAL
1/8 TSP BAKING SODA
1 TBSP CINNAMON
1 CUP FRESH BLUEBERRIES

In a large bowl mix mashed bananas, eggs and vanilla,
in a medium bowl mix almond meal, baking soda, cinnamon,
put dry ingredients into the large mixing bowl and mix well add blueberries mix but don't mush,
heat a large skillet spoon little coconut oil let melt, spoon the mix cook each side for 4 mnts for 8 mnts total becarefull not to overcook or burn they will get dry and wont taste as good.
served and enjoy..

Total cal 1,089
carbs 90
fat 66
protein 39
sodium 295
fiber 10

I don't have a pic to upload but this are the best pancakes ever and you don't need to add syrup to them they're very moist....
we love them..

Here's a tasty recipe for Butternut Squash soup!

Recipe makes 6 servings - 145 calories and 250 mg of sodium per serving.

Ingredients
6 TBSP onion, chopped
2 TBSP butter/margarine
4 cups butternut squash cubed
29 ounces chicken broth - low sodium, 2x14.5 ounce cans (see * below to lower sodium even more!)
1/4 tsp ground pepper
1/4 tsp cayenne pepper
8 ounces fat free cream cheese

Saute onions in butter, add squash, chicken broth, black pepper and cayenne pepper. Bring to boil and cook for 20 minutes or until squash is tender.

Spoon mixture into a blender and puree, adding cream cheese until smooth. Return to pot to heat through. Do not allow to boil.

Makes 6 servings.

*The sodium can be lowered even more by substituting chicken broth for 3 cups of water + bouillon and unsalted butter!

Pan-fried Tilapia and Steamed Broccoli

1-2 tilapia fillets per person
1 Tablespoon of flour per fillet
1/16 teaspoon of Tony Chachere's per fillet
1+ teaspoon of olive oil per fillet

Heat olive oil in cast iron skillet over medium heat. While it heats, combine flour and Tony's on plate. Rinse fillets and coat with the flour mixture. When the oil is hot, add the fillets and cook a few minutes on each side (until browned to your liking!)
While the fish is cooking, steam or boil broccoli (I like fresh broccoli just cooked for three minutes.)

Stats for my plate:
Calories: 219
Carbs: 17 grams
Fat: 5 grams
Protein: 31 grams
Sodium: 431 mg (I added about 1/16 teaspoon of salt to my broccoli at the table. And you can reduce this to about 340 if you just want one fillet, but then you don't get as much protein!)

Sheri: This is one of many tomato recipes that is on my list of must try list. I have not been able to find the 'special' breadcrumbs. (I forget the name) . If anyone knows where to find them though, let me know.

Speedy Poached Apple

I feel that I am almost cheating calling this a recipe. I often crave something sweet and this fits the bill.

Take a medium apple with skin and wash it and core it.
Put it in bowl with a little water and a teaspoon of cinnamon sprinkled over the cored apple.
Microwave in oven for 1 minute.

Enjoy - can be served with fromage frais if you wish.

Calories 78, Carbs 21g, Sodium 1 g, Sugar 14g

Will post pic later :drinker: