The Cormeum “One meal a week” Challenge

JANUARY 20, 2022


Changing to a more heart friendly diet may sound daunting, but as with other significant goals we take on in our lives, the most successful approach is a slow and steady one. There’s a reason people don’t jump off the couch and start running marathons. The same is true with eating habits. Instead of attempting wholesale changes overnight, we suggest preparing one complete heart friendly meal per week. 

Our recipe section is packed with low sodium appetizers, soups and main course meals by award-winning chef Ken Bergeron. Looking for an easy to make, delicious and heart friendly meal choice? Here’s one low sodium soup and salad suggestion you can make from start to finish in under an hour using all fresh ingredients. To celebrate, we suggest adding a slice of Easy Apple Cake Eva to the menu. You can even make it a day ahead.

Ingredients List (download as pdf)

For Salad

  • 1 cup red onions, thinly sliced (0 mg sodium)
  • 2 tablespoons red wine vinegar (0 mg sodium)
  • 2 lb. oranges (0 mg sodium)
  • 3-4 avocados (8 oz each) (10 mg sodium)
  • 3 cups romaine, salad — washed and ready to serve (0 mg sodium)
  • 3 cups leafy chicory salad — washed and ready to serve (13 mg sodium)

For Soup

  • 3 cups low sodium vegetable stock or broth ( 72 mg sodium)
  • Bay leaf, large (0.14 mg sodium)
  • Kelp granules (a pinch), flakes (¼ teaspoon), or a postage size piece of whole kelp (23.2 mg sodium)
  • 1 ½ cups black beans, cooked  (0.61 mg sodium)
  • 1 teaspoon olive oil (0 mg sodium)
  • 1 cup onions, finely diced (0 mg sodium)
  • 2 tablespoons garlic, minced (0 mg sodium)
  • 1 teaspoon cumin seeds (0 mg sodium)
  • 1/2 teaspoon coconut aminos (66 mg sodium)
  • Ground black pepper, pinch (0 mg sodium)
  • 1 teaspoon prepared mustard (115 mg sodium)
  • ½ cup, chopped tomatoes, low sodium tomato sauce OR low sodium chunky salsa (6 mg sodium)
  • 1 teaspoon lime juice or balsamic vinegar (0 mg sodium)
  • ½ cup chopped parsley, cilantro, or basil (0 mg sodium)
  • Hot sauce, a few drops (10 mg sodium)

For Apple Cake Eva

  • 1½ cups Florida crystals sugar (0 mg sodium)
  • 1½ cups cream of wheat cereal (0.96 mg sodium)
  • 1½ cups all-purpose flour (0 mg sodium)
  • 1 tablespoon baking powder (60 mg sodium)
  • ¾ cup vegan margarine type spread (0 mg sodium)
  • ½ cup sliced almonds (0 mg sodium)
  • 6-7 grated Granny Smith apples, about 6 cups (0 mg sodium)
  • ½ cup dried cranberries (2mg sodium)