Low Sodium Thanksgiving Breads: Healthy Baking for Sodium-Restricted Diets

The holiday season invariably finds the cook tempted to bake, filling the kitchen with both warmth and great aromas. Low sodium versions of familiar bread recipes can be found, and they are surprisingly easy and delicious.

Cornbread

Preheat oven to 425 degrees. Spray a 9″ square pan with non-stick, low-sodium spray.

Dry ingredients:

  • 1 cup cornmeal
  • 1 cup flour (all purpose, not cake flour)
  • 1/4 cup sugar
  • 1 T sodium free baking powder (such as Featherweight)

Wet ingredients:

  • 1/4 cup unsalted margarine or butter
  • 1 cup skim milk
  • 1/4 cup egg substitute or 1 whole egg

Mix together dry ingredients. Cut in shortening until mixture resembles crumbs. Stir milk and egg together and add to dry ingredients, stirring until just mixed. Put into greased pan and bake for 20-25 minutes. Let cool before slicing.

Yield: 12 Servings – 23 mg sodium per serving

Fruit and Nut Bread

Preheat oven to 400 degrees. Spray a loaf pan with low sodium non-stick spray, and dust with flour.

Dry ingredients:

  • 1 1/2 cup flour (bread or all purpose)
  • 1 tsp sodium-free baking powder
  • 1 tsp. cinnamon

Wet ingredients:

  • 1/2 cup golden raisins
  • 1/2 cup chopped dates
  • 1/2 cup unsalted pecans or walnuts, chopped
  • 2 eggs or 1/2 cup egg substitute
  • 1 T unsalted butter or margarine
  • 1/4 cup water

Mix in a bowl the chopped fruit and cinnamon. In another bowl, whisk eggs or egg substitute until well blended. Add baking soda to the eggs and whisk again. Add egg mixture to the fruit and nut mixture and stir well with a fork. Add flour to the mixture and continue to mix together with a fork. Add water and stir until just blended.

Spoon mixture into bread pan and tap on counter to let air bubbles rise. Bake for 25-30 minutes. Remove bread and allow to cool. Slice thinly, about 12 servings.

Approx. 35 mgs sodium per slice depending on thickness.

Pumpkin Bread

Preheat oven to 350 degrees. Spray two glass loaf pans (9×5) with low sodium, non-stick spray, and dust with flour.

Dry ingredients:

  • 3 cups sugar
  • 3 1/2 cups flour (all purpose)
  • 1 tsp sodium free baking powder
  • 4 tsp sodium free baking soda
  • 2 tsp cinnamon, ground
  • 1 tsp ginger, ground

Wet ingredients:

  • 1 cup canola oil
  • 1 cup egg substitute, or 4 whole eggs
  • 16 oz pumpkin (not pumpkin pie mix)
  • 2/3 c water

Cream sugar and oil. Add eggs and pumpkin; mix well. Sift together the rest of the dry ingredients: flour, baking soda, baking powder, cinnamon and ginger. Add to pumpkin mixture alternately with water. Mix well after each addition. Pour into loaf pans. Bake for 1 1/2 hours, until loaves are done in the center (test with broom straw or long pick). Let stand for 10 minutes. Remove from pans to cool. Makes 2 loaves.

Yields 24 Servings, approx. 20 mgs sodium per serving.

Finding More Recipes

These have been found in a variety of healthy-living websites and low-sodium cookbooks, and saved over the years. You might like MayoClinic.com and Cooking-for-Compliments.com. I also recommend The No-Salt, Lowest-Sodium Cookbook, by Donald A. Gazzaniga, Thomas Dunne Books.

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