Keep carbs low avoid potatoes, rice, pasta and bread. I make large batches of veg soups, casseroles and sauces eg tomato and freeze them in one or two portion sizes. Also watch portion size and find cups that hold a correct portion size or weigh. Drink plenty of water.

I've learned if I want a good soup I just make my own and freeze what I don't eat. This way I've got portion packs just big enough for me. It doesn't require a lot of time to do it. In the end you have several different types of soup that you can rotate. You never eat the same thing twice in a row unless you want. I set aside a day to just cook. When I'm done I've got meals for a long time. I'm lucky enough to have a small deep freeze. Extras go in there and I am fixed for meals for awhile

I live in Ohio too! My biggest eat during winter is chili! I realize your not using canned foods, all you need is fresh tomatoes and put them in a blender, cut some up, cut onions and green peppers and I use a package of Low sodium chili powder either Kroger of McCormick brands...you can use ground turkey or ground chuck or any meat you like. I add beans, but didn't put them on the list because you said they spike your BS.

I have a local produce store I can go to, but many grocery stores have most of your veggies all year round. However, I have noticed a lack since all the hurricanes. :(

I find canned soups such cream of chicken & creams of mushroom soup very high in sodium . I retain a lot of fluid with a history of CHF I can’t do them in recipes so you can cook your mushrooms add them to a white sauce ( beshemel sauce) using cornstarch little butter salt pepper and skim milk recook while stirring use this with your mushrooms in your recipe,same with cream of chicken soup boil some white fchicken remove chicken chop up as desired make a white sauce again add skim milk thicken up with cornstarch and use some of your chicken broth for flavor and the chopped chicken and proceed with your recipe.

It takes time but google low carb recipes. Go to you library and look forward both low carb or vegetarian cook books. You can think write the recipes you like. I here many people use fixed colliflower in place of rice and they may work for casseroles. I got a binder to keep my recipes in so I can find them easier.