Thursday, August 13, 2009

Ottawa Citizen Nutrition Watch Week 13 - Salt to Taste?

As I mentioned, the update from my sources strongly suggest that published nutritional analyses for Citizen recipes will be a done deal - just not for a while longer.

(For those of you who aren't sure what this is all about see this post)

For now, I'll just keep on calculating:

Pasta and Red Pepper Sauce
(per recipe not including noodles): 339 calories, 2g saturated fat, 527mg sodium, 72g total carbs.

Green Bush Beans with Bacon
(per recipe using 1 teaspoon salt): 214 calories, 4g saturated fat, 2,549mg sodium (though some will stay in the water of course), 16g total carbs.

Spanish Rice

(per recipe using beef with no salt added): 1,576 calories, 29g saturated fat, 6,723mg sodium, 125g total carbs (high sodium comes from chicken stock - you can cut this down by actually making your own).

Crepes Aux Pommes
(per crepe): 404 calories, 13g saturated fat, 158mg sodium, 42g total carbs.

Buckwheat Crepes with Salted Cod
(per crepe): 365 calories, 7g saturated fat, 4,399mg sodium, 21g total carbs. The craziest part of this recipe is that the chef also suggests that you add, "salt to taste". Of course draining off soaked cod will drain off much sodium but I'd be shocked if it didn't leave at least 1,000mg per.

Blueberry Corn Muffins

(per muffin): 232 calories, 4g saturated fat, 164mg sodium, 40g total carbs.

[All recipes calculated using Mastercook 9.0. Today it took roughly 2 minutes per recipe]