A co-worker of mine, for medical reasons, needs to be on a very low sodium diet – no more than 1000 to 1500 mg a day. Do you have any idea how hard that is? Sodium is everywhere!
Right now I have a loaf of artisan bread, omitting the salt – and last night I tried to make her a baked potato soup using a milk base instead of chicken broth. It kind of tastes like bland baked potatoes 🙁
Does anyone have any suggestions on how to add flavor without salt? Do you have any idea how much sodium you consume each day – for me, yesterday I was at 2300 mg!
I had a taste for a breakfast tostada, only one problem, I didn’t have any tostadas! I decided to see if I put a corn tortilla in the toaster if it would crisp up – and they did! Just keep an eye on them though – they go from just right to burnt in a matter of seconds!
My tostadas: 2 corn tortillas, 1/3 cup refried beans, 1 egg, 1/2 ounce cheese and a drizzle of my green chile sauce.
My c0-workers and I walked yesterday – I decided on taking 4 pound weights with me – after carrying those for 45 minutes, my arms were tired!
But not too tired to eat my lunch! 😀 I had a 5.5 ounce baked potato, topped with a cup of my Cincinnati chili, 3/4 ounce cheese and fresh sliced red jalapenos – holy shit those peppers were hot! I was only able to eat half of them. Oh, and here’s another public service announcement – if you cut fresh hot peppers at lunch without using gloves, and you um, need to use the restroom later, be very careful where you touch! (For the sake of my husband, I will not go into further detail, but I think you know what I mean!)
In one of my many food magazines (which when you have as many as I do, and you don’t cut out the recipe when you see it, becomes impossible to find again!) I saw a recipe for bacon wrapped chicken. I was totally flying by the seat of my pants, but it turned out really good.
Check out the price of my chicken – these were skinless bone-in breasts – 3 came in this package:
I decided to stuff our breasts with a combination of blue cheese and mozzarella cheese – about 3/4 of an ounce in each one. I should have added more cheese. You could barely taste it in the final dish. I decided to add sliced apples to mine:
Then wrapped each breast in 2 pieces of bacon.
I pan fried it until the bacon started to cook – about 10 minutes as I kept rotating the chicken, and then finished them off in the oven at 375 – depending on the size of the breasts, about 20-25 minutes.
It wasn’t until I went to plate that I was like “I didn’t make any vegetables!” So cilantro was my green! 😀
Stats for Wednesday:
- 1362 calories, 110 carbs, 121 protein, 47 fat, 11.8 fiber
- 30.9 % of calories from fat
- 45 minute walk with 4 pound weights
Have you submitted your BSI recipes to Dave yet? This weeks ingredient is leftovers! In looking in my refrigerator, I have half a casserole of leftover macaroni and cheese. . . do you think I can make a soup out of that?!
Man, that chicken looks awesome! Gotta try that recipe for sure.
Leftovers is a great BSI ingredient, I love it!
I am so sorry to hear about your friend. Low sodium is, hands down, the most difficult restriction to follow. I tell my patients that all the time, and I have trouble staying positive with those on a really strict sodium restriction. You’re such a good friend for helping out! Herbs and Mrs. Dash are going to be her best friends. And for things like meat and roasts, fruit is a great way to go. If she’s not a cooker, she should probably start doing that more. Anything from a can, box, or freezer is probably out…it’s just going to be too much in order for her to incorporate any other foods for the day. I mean, an APPLE has sodium, it’s so tough!! 🙁
I work with a lady that hardly has any sodium now due to a heart problem. She said that after eating so little sodium, she has become sensitive to it so a tiny bit is enough for flavor and if she eats regular food, it tastes way too salty. I guess for flavor you’d have to use lots of herbs and stuff like lemon juice and vinegar. I’m hoping to get my leftovers recipe up soon but I have to do one more thing with it b4 I do. Sure you can make a soup out of mac and cheese–why not?
I did Veronica – and it turned out delicious – I am having it for lunch today! 😀
Usually a heart healthy diet is considered 4grams a day. 2grams is a low sodium. I’ve never heard of lower than that unless there is some sort of kidney problem. 1gram a day would be REALLY hard. You probably know WAY more than me about adding flavor to something.
That chicken looks delish!
I agree that following that low of sodium diet will be a challenge. I would turn to herbs and spices. Basil and cilantro can really kick up any dish. I would also recommend doing as much cooking as they can, that way they know exactly what is going into it.
You are such a nice person to try and help your fellow worker with her low sodium diet! I am sorry to say I don’t have much advice other than to Google about it and use lots of herbs and seasonings.
That chicken looks amazing! Bacon makes everything taste better!
LOL about the peppers, oh my, ouch!
Oh I love the idea to put the apple in yours!
I’ve heard for low sodium diets to LOAD UP on the fresh spices and herbs, esp. the stronger ones. Like thyme, rosemary, basil, etc. to give a kick of flavor w/o salt. I have no idea how much salt I consume ea. day, but I should prob. track it at some point.
Also making your own stock could help w/ salt. I make gallons at a time and don’t add any salt. I add a little while cooking or just use tons of garlic or spices. We also never have the salt shaker around the table. I was brought up that salt and pepper were put in DURING cooking, not after. So mine are by the stove, not the table. I know tons of ppl that it’s a habit to just sprinkle salt on everything, b4 they even taste.
My hubster HATES salty foods (whereas I drink pickle juice) so for him I use the Mrs. Dash salt free
esp this one:
http://www.mrsdash.com/products/Tomato-Basil-Garlic/7
Which I add to EVERYTHING!
It’s crazy how much sodium is in most products, isn’t it??
Label reading is a must for low-sodium diets (well, it really is for healthy living in general, too ;)). I like to stay on top of my sodium intake and the best way I found is to cut out all processed foods and buy simple, natural ingredients. No more canned soups (unless they are Amy’s brand or similar, which are very low sodium and can be flavored more with spices on your own), no frozen dinners, etc.
I’ve also found that cooking my own food rather than eating out is the best trick since you can never really trust restaurants’ meal prep, and cooking doesn’t have to be complicated or time-consuming. I often cook up a big skillet of veggies seasoned simply with pepper and garlic powder, then stir in some hummus and serve in a tortilla or with brown rice — quick, easy & yummy!
What a great idea – sounds delicious!
my grandma uses no sodium salt.. i cant remember the name but it tastes so freaking similar to salt! also braggs liquid aminos is another way to reduce sodium but keep the flavor! <3
Thanks Kelsey – I’ve never heard of that before 😀
I feel you on the sodium–I love it but it doesn’t love me! I have been using a lot of Mrs. Dash varieties lately, or just a salt-free lemon pepper. I read somewhere that we should be concerned not about the salt we sprinkle on our food, but more about the processed foods we eat that contain them (ketchup, sauces, meats, etc.). Let me know if you find a tasty solution! 🙂
And my beloved pickled jalapenos – swimming in sodium (no wonder they are so good!)
I don’t eat a lot of processed foods and that helps A LOT with sodium. If shes looking for spices/flavoring without salt/MSG- she could try Mrs. Dash? I love love stuffed potatoes. Your lunch time version looks incredible. And dinner is very elegant! I feel like I’m always saying this- but your husband is a lucky man !
Some of my meals Erica, I think he would beg to differ! 😀
this is so bad to admit but I never check the sodium content of my food….I just assume it is normal, I am scared to see how bad it truly is
I’m not sure how I do it but my sodium is VERY low every day. I don’t put salt on ANYTHING and I use a lot of garlic and natural herbs to flavor food. I wish I could get my dad on a low sodium diet-he puts mountains of salt on everything!
That would be a tough adjustment. I was going to suggest Mrs. Dash, too. If she enjoys nuts, Trader Joe’s has a lot of roasted unsalted nuts; I’d probably go that route if I wanted to reduce my sodium.
I found a blog about going low sodium, called “Please, DON’T pass the salt.” (http://dontsalt.blogspot.com/) It does not appear to be updated very often, but the bread post (2nd post on the home page) looked intriguing, as do some of the other recipes in the archives.
Thanks Pubsgal – I’ll give her the link! 😀
PS – You are such an incredibly kind and thoughtful friend to your co worker. Thank you.
Ah HA! Now you see what I do every day. I have to keep my sodium under 1000mg and it is hard because [you are right] it is everywhere. If I eat too much of it my lungs with retain water and I can’t breath. So no salt for me!
I eat a lot of fruits and veggies with lean meats that are seasoned with anything but salt. My husband grills a lot of stuff for me because it just tastes so much better. Portion control is the key tho’ – you can eat what you want but if you are going to a couple of crackers with cheese [for example] make sure she reads the serving size correctly and the amount of sodium in what she is eating. Oh and btw – chocolate and ice cream [some kinds] are incredibly low in sodium, bonus!
Also if I know we are going to eat out I adjust my whole day to make sure I can enjoy dinner out – I will avoid most of my salt intake and save my “points” for dinner.
Don’t know if any of this helps
It does Skippymom – thanks! 😀
I found this recipe in our local paper and it sounds so delicious – only 150 mg of sodium in the main course – add fresh veggies [steamed] and rice – and your pal will be good to go!
http://projects.washingtonpost.com/recipes/2010/10/20/honey-braised-chicken-thighs-with-apple/
Enjoy – I am making it tomorrow night. It sounds like a great fall meal.
Have your friend check out the DASH diet, it’s a good plan, they explain a lot, and have helpful tips. 🙂
I know, I’m a salt-aholic. Don’t know what I’d do if I had to give it up!
We use light salt all the time. It’s part salt and part something that counteracts salt. Potassium maybe? I dont’ remember, my brother got me on it. He actually has NO SALT that he puts on certain things I make with like teriyaki sauce that is already salty. He is the salt king, he loves, loves salt and puts it on everything. Both the Light Salt and No Salt are made from Mortons.
That lunch looks so filling and delicious!! I love topped baked potatoes.
And, yes, please make us some leftover mac and cheese soup… yum!
I feel bad for anyone who has to go low sodium…it really isn’t easy unless all you eat are fresh (not canned) veggies and fruit and meat that you cook yourself, in order to control the salt. Poor thing – it’s really nice that you are trying to help her.
I love that you popped a tortilla into the toaster! Your mind is always spinning, isn’t it? 🙂
The chicken looks great!
I used to LOVE salt but also had to cut way back because of medical reasons. What really made a difference for me was using lots and lots of fresh herbs. I always have a basil plant (outdoors and/or indoors). I also use lots of cilantro, thyme, rosemary, and garlic. Plus, there are some pretty good very low-salt or salt-free seasoning blends (I currently use one from Trader Joe’s). I think over time my taste buds really changed. But it does take some time…
I’ll have to check out TJ’s the next time I go – thanks Andrea!
oohh my brother learned that pepper rule the hard way….poor guy! lol
As I sit sipping my coffee I always want your lunch or dinner for breakfast- always!
Low sodium is a tough one to deal with. A lady who I attend WW meetings with has to watch hers and she is always complaining. What about those Mrs. Dash spices? Would low-sodium chicken broth still have been too high? I’ve never tracked my sodium- hope I don’t need to! I love my popcorn!! lol
I wash about to suggest Mrs. Dash as well! The best thing about making your own food is that you can control a lot of the sodium that goes in. My roommate had to lower her intake and her first complaint is that her marinara sauce just wasn’t the same without the salt. But now her tastebuds have adjusted and she enjoys it!
I remember reading a study that if we naturally reduce our intake then we wouldn’t notice a difference. Assuming decrease 1% a week or something. But for medical reasons I assume you can’t take that approach.
Its really tough to make soup taste right without salt. Try adding in garlic powder, onion powder, even a little chili powder to give it some kick. You could also add something like Mrs. Dash, and see what it tastes like then.
Here’s a couple of cookbooks on Amazon with good reviews:
http://www.amazon.com/No-Salt-Lowest-Sodium-Cookbook-Donald-Gazzaniga/dp/0312291647
http://www.amazon.com/American-Heart-Association-Low-Salt-Cookbook/dp/1400097622/ref=pd_sim_b_4
Low sodium – I’m not best at that, for sure, but you basically have to have zero processed food. And herbs and spices for flavor. You get used to it I think, just like anything else.
Thanks Marcia – I’ll see if those books are at my library 😀
I am also on a 1500mg sodium limited diet. I’ve actually come to enjoy the foods now, but it took me some time to get used to seasoning without salt!
First, lots of other spices!!! Experiment and see what works best for your friend. My favorites spices to perk up any dish are cumin, paprika and crushed red pepper! I use alot of Mrs. Dash, which comes in a large variety of combinations! Purchase canned tomatoes and tomato sauce WITH NO SALT ADDED. Even “Low Sodium” will take you over your limit quickly! Instead, make your own spaghetti sauce and use LOTS of Italian Seasoning blend for the flavor!
After awhile, you will find that you simply don’t miss it! You begin to notice that good foods actually have a BETTER flavor without the added salt!
Purchase as much as possible fresh. Canned, boxed, etc. always has added sodium! Eat flat [unleavened] breads if you must eat breads. [I eat tortillas for the most part, and rarely eat regular breads.] Eat organic when possible.
You can also add organic onions, leeks, peppers, minced garlic, turnips, radishes, etc. to add spice and flavor to dishes.
I’ve been mostly sodium free for over a year now. Keeping my sodium under 1500 mg daily for the most part. [There are those times it creeps up!]
Check out Terra Veggie chips when wanting chips!
Make homemade hummus dip, instead of buying! [No salt is added then!]
Hope this will give your friend some ideas!
Wow – awesome ideas Cyndi! Um, you just reminded me that I haven’t had Terra chips in a long time 😀
How timely! I also started on a lower sodium diet (2 gram) for medical reasons, and started reading nutrition labels beyond the calorie and fat info. I was shocked to see how much sodium I had been consuming. The bottom line is that processed and restaurant foods are the devil when it comes to sodium content. And, it should come as no suprise, fruits and veggies are very low in sodium. In recipes, I tried replacing salt with herbs and spices and got mixed results. I decided that I’d rather budget my sodium to allow decent tasting food that eat something really bland or odd tasting. I’ll be interested in other replies, because I have found this dietary restriction tough to follow. Limiting calories is a piece of cake compared to limiting sodium!
Thanks Elaine! I was using dried herbs in her potato soup – I bet fresh rosemary and thyme would have kicked it up! 😀
The chicken looks great Biz!
I completely understand your concern with how hard it is to follow a low sodium diet. Reading labels is a must. However herbs and spices are great alternatives for salt not to mention there are tons of online recipes that help with sodium content as well. Hope this helps!