Low-Sodium Recipes

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Joined: Sep 13
Posts: 1

Posted: 09 Sep 2013, 06:05
I have recently been put on a low-sodium diet of 1500 mg per day. It's proving to be quite a challenge and would appreciate any recipes (that are actually tasty) without the salt or very little.

Joined: Jul 10
Posts: 2,052

Posted: 09 Sep 2013, 06:33
I accidentally found myself on a low-sodium diet a few years ago. It wasn't deliberate... it's just that when I started cooking all of my own foods I looked at my daily sodium intake and found that it was often 700-900 mg/day. I had reduced my sodium intake so much that I had to ask my doctor if it was possible to have too little. (It is, but you're never going to get there.)

The biggest thing that you need to do is avoid prepared foods. Real food grows... it doesn't come from a manufacturer. Packaged meats like sausages and lunch meats are almost always loaded with sodium. So is anything that has a sauce.

Get a good collection of herbs and spices, and learn to use them well when you're cooking. If there's a Penzey's Spice store near you, go in there and have a small shopping spree... or you can order from their online catalog. Not only do they have tons of high-quality spices, but they also make their own blends.

Garlic powder, shallot powder, and onion powder can be used in some dishes to add depth of flavor. I prefer to cook with fresh versions of those things, but I do keep powdered versions around for occasional use. You can also go for things in the spicy spectrum. Just a dash of pepper powder (cayenne, ancho, whatever) can liven a dish up in surprisingly subtle ways. Freshly-grated black pepper is far more flavorful than pre-ground stuff. Mustard can be a good seasoning. I keep a few different kinds of curry powder around, and use them frequently.

Asian and Indian dishes can often be made without added salt, and will be rich and flavorful.

Regular soy sauce can have close to 1000mg of sodium per tablespoon. You can find low-sodium soy sauces around... read the labels. You can add a teaspoon or less of low-sodium soy sauce to add flavor to foods.

Fresh vegetables can be enhanced with lemon juice or balsamic vinegar.

If you're used to pouring salt on everything then it may take some time to adjust, but eventually you'll find that you're tasting delicious food rather than the salt that it's been smothered in.

Joined: Aug 13
Posts: 45

Posted: 09 Sep 2013, 10:52
I found that too since switching to Paleo. We never add salt directly choosing other spices instead. I hardly ever get to 900mg. Shop in the perimeter of your grocery store and stay away from packaged food and it's quite easy to stay low sodium. Once you are eating good nutritious food it just tastes better without needing to salt it.

Joined: Sep 13
Posts: 1

Posted: 15 Sep 2013, 01:55
There are lots of low-sodium options out there for traditional foods, sometimes you just have to look extra hard for them, or even go to a different store that carries them.

I would like to recommend using vinegar in place of salt where it is appropriate in recipes you choose to cook. Any flavor vinegar you like, as vinegar stimulates the same taste receptors on the tongue as salt, which can be a satisfying alternative to using little or no salt.

You really just need to kind of choose your battles wisely, in terms of what you can omit salt-wise, and what is sort of necessary to include. You don't want to suck the pleasure out of food completely, of course. 1500mg is completely do-able, though. And the longer you eat low-sodium, the more sensitive you will become to the flavor of salt in general, and eventually, won't miss it as much as you think you will now.

Joined: Sep 11
Posts: 811

Posted: 15 Sep 2013, 18:47
I have to eat low sodium because of a health condition. You can use Mrs.Dash and a number of other seasonings that don't have salt to jazz up your food. Salt is an acquired preference. After removing the salt or cutting back for a few weeks you won't miss it,and will be shocked at how horrible food tastes with so much sodium in them! Fruits andveggies don't need sodium and taste great without it.
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