No salt, no sugar — just flavor

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The Food and Drug Administration says most Americans eat way too much salt and sugar.

Those two ingredients are added to so many foods we buy, so the first step to cutting back may be making your snacks and meals yourself.

We’re showing you a few sweet and savory dishes that aren’t full of sugar and salt, and we promise they still taste delicious.

Shannon Smith visited Southern Roots in Jamestown to try them out.

Shortbread Cookies

Ingredients

  • 1 cup butter melted
  • 1 cup blue agave syrup (or honey)
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 teaspoons nutmeg
  • 4 cups whole wheat flour
  • 2 tablespoons baking powder

Method

  1. In a large mixing bowl, cream butter, agave, eggs and vanilla together. Whisk powder into cream mixture. Slowly add flour and baking powder, stirring constantly until completely blended.
  2. Divide dough into 4 equal parts. Roll each section into a cylinder approximately 10 inches in length by 1 ½ inches in diameter. Wrap in plastic and refrigerate a minimum of 1 hour.
  3. When ready preheat oven to 350 degrees, slice dough into ¼ inch rounds, place on cookie sheet and bake 8 to 10 minutes until light golden on top.

Herb Confit Chicken

Ingredients

  • 4 chicken breast with skin on
  • 2 tablespoons Garlic
  • ¼ cup herbs de provence
  • 1-gallon tomato oil or olive oil

Method

  1. Preheat oven to 250 degrees, clean chicken breast.
  2. Mix herb and garlic with chicken.
  3. Sear chicken on both sides then place in a roasting pan and add tomato oil.
  4. Place in preheated oven and roast for two hours and 30 minutes.

Sweet Potato Pie

Ingredients

  • 2 cups cooked sweet potato
  • 4 tablespoons butter
  • ¾ cup of honey
  • 2 eggs, beaten
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon sea salt
  • 1/8 teaspoon allspice
  • ¼ cup milk or cream
  • 1 teaspoon vanilla extract
  • 1 pie shell

Method

  1. Preheat oven to 375 degrees
  2. Beat together sweet potato flesh and butter until creamy. Add remaining filling ingredients and mix until smooth.
  3. Pour mixture into pie shell. Bake for 45 to 60 minutes, until inserted knife comes out clean.

Healthy Chicken Salad

Ingredients

  • 1 cup cooked diced chicken
  • 1 stalk celery
  • 1 fuji apple
  • 1 green onion, diced
  • ½ avocado
  • 1 lemon and juices
  • Fresh cracked pepper
  • 1 tablespoon Dijon mustard

Method

  1. Add all ingredients in a bowl, squish avocado in place of mayo