Green Salad with Spring Mix and Baby Spinach
Grape Tomatoes, fresh mushrooms, blueberry vinaigrette
Tai chipotle sweet potato stew on 1 cup brown rice
medium bosc pear

533 106 12 15 15 514

Cals carbs fat pro calcium sodium

So glad to have found this group! I've giving myself a month-long challenge to keep my sodium below 2000 mg per day. My "March All Over Sodium" Challenge. I know that sodium is a big culprit in my retaining water and in raising my blood pressure.

Since my doctor said a low sodium diet should also be high in potassium, I started looking online for listings of high potassium foods.

I found out that black beans and tomotoes were high in potassium. Also that paprika and cayenne had lots of potassium. That got me thinking that I should be able to combine these and have a super potassium meal (and low in sodium of course.)

So I tossed them all in a bowl and called it my "potassium bomb!" AKA.... "black beans with pico de gallo."


1 can of "low sodium" black beans
2 cups diced fresh tomatoes
3 fresh jalapenos diced (*optional)
1 cloves garlic diced
1 bunch ciliantro diced
1/2 cup chopped onion diced
1 lemon
1 tbsp paprika
1/2 tbsp garlic powder (or more)
1 tspn cayenne

drain and wash the beans in collander then put all the ingrediants in bowl, stir and chill.

a 1 heaping cup Serving has:
Calories - Sodium - Carbs - Protein - Fiber - Potass
140

---

162

---

31

---

7

---

8

---

865

Goes great with a broiled chicken breast... and a 6oz. chicken breast adds another 432mg of potassium for a total serving of: 1,297mg of potassium.


*Note: I love really hot peppers, and jalpenos are not hot to me, I just like the flavor. 1 Jalapeno only has about 8mg of potassium so they aren't an important factor in that regard. Adjust accordingly for your taste/tolance.

Scott, I had to purchase an extra large lunch box also. All those fruits and vegetables take up a lot of space.

Gazpacho

Ingredients
• 1 1/2 pounds (3 lg), vine-ripened tomatoes, peeled, seeded and chopped
• Tomato juice (pure 3 lg tomatoes to make own)
• 1 cup cucumber, peeled, seeded and chopped
• 1/2 cup chopped red bell pepper
• 1/2 cup chopped red onion
• 1 small jalapeno, seeded and minced
• 3 medium garlic clove, minced
• 1/4 cup extra-virgin olive oil
• 1 lime, juiced
• 2 teaspoons balsamic vinegar
• 2 teaspoons Worcestershire sauce
• 1/2 teaspoon toasted, ground cumin
• 1 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons fresh basil leaves, chiffonade

Directions
Fill a 6-quart pot halfway full of water, set over high heat and bring to a boil.
Make an X with a paring knife on the bottom of the tomatoes. Drop the tomatoes into the boiling water for 15 seconds, remove and transfer to an ice bath and allow to cool until able to handle, approximately 1 minute. Remove and pat dry. Peel, core and seed the tomatoes. When seeding the tomatoes, place the seeds and pulp into a fine mesh strainer set over a bowl in order to catch the juice. Press as much of the juice through as possible and then add enough bottled tomato juice to bring the total to 1 cup.

Place the tomatoes and juice into a large mixing bowl. Add the cucumber, bell pepper, red onion, jalapeno, garlic clove, olive oil, lime juice, balsamic vinegar, Worcestershire, cumin, salt and pepper and stir to combine. Transfer 1 1/2 cups of the mixture to a blender and puree for 15 to 20 seconds on high speed. Return the pureed mixture to the bowl and stir to combine. Cover and chill for 2 hours and up to overnight. Serve with chiffonade of basil.

Per Serving (1 bowl): 105 calories 317 sodium and 441 potassium

Double cheese burger:
Beef - Ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled (hamburger), ( yield from 1/2 lb raw meat )
Nosalt - Salt Substitute, (1/4 tsp)
Sargento - Ultra Thin Sliced Natural Swiss Cheese, 2 slices
Wegmans - Light Hamburger Roll

Fries:
Nosalt - Salt Substitute, (1/4 tsp)
Oil - Olive, 2 tsp
Russet Potato - Potato, 2 Potato (5.3oz/148g)

Both cooked on the Grill

Calories-Sugar -Potass-Sodium-Fiber-Fat
.....872 ..........4.......2,771......371........8......42