Copyright © 2003 The Diabetes Insipidus Foundation, Inc.

 

Cutting Out the Salt, Finding the Flavor of Life
by Jody K. Vilschick

Since my son was diagnosed with nephrogenic diabetes insipidus (NDI), I’ve heard numerous opinions about the benefits of a low-sodium diet. The details differ, but the consensus is that I need to learn the general principles of low-sodium cooking. A life-long love affair with salt appears to be over. This year I’m planting my own herb garden and am learning to cook more flavorful, but low-sodium dishes. I’ve also become a valued customer of mail-order spice companies as I seek tasty alternatives to salt. Here are a few of the principles I’ve learned over the past few months about low-sodium cooking.

1. Reduce the amount of salt you add to your cooked food. Most of the sodium in our diet comes from an overused salt shaker. Make a conscious effort to put less salt on your food than usual. In time, your taste buds will adapt. You may even be surprised at how much better many foods taste without salt masking their flavor.
1. Reduce the amount of salt you add to your cooked food. Most of the sodium in our diet comes from an overused salt shaker. Make a conscious effort to put less salt on your food than usual. In time, your taste buds will adapt. You may even be surprised at how much better many foods taste without salt masking their flavor.

2. Change Your Cooking Style. Try new, lower salt recipes, such as the ones included in this article. Experiment with using different herbs and spices to enhance food’s flavor. We invest so much money in those nifty jars and aluminum cans, yet when cooking, we rely mostly on onion and garlic powder, salt, and pepper. When trying new spices and herbs, do just that. Throw out years old spices and herbs¾ chances are they’ve lost their flavor. (One great source of quality spices and herbs can be found at http://www. penzeys.com or call 414-679-7207 for a catalog.)

Lemon, lime, basil, garlic, oregano and, of course, pepper are but a few of the seasonings that might be used in more generous quantities or in place of salt. When chicken is on the menu, reach for basil, dry mustard, ginger, rosemary, or sage. You haven’t lived until you’ve tried curry and raisins in a poultry dish. When you’re reeling in a fish dinner, dill, basil (especially with tomatoes), marjoram, and cilantro are terrific. In the meat department, pepper, basil, chili powder, savory, or coriander are nice complements.

3. Try Salt Substitutes. There are many salt substitutes available on the market. Some are a mixture of herbs that approximate a salty taste or enhance food’s natural flavors, others are a mixture of table salt, potassium chloride, and other additives. Sodium content varies by brand and formulation, so read the label carefully. Usually these products are high in potassium. Sodium and potassium work in delicate balance in the body, so it would be wise to check with a nutritionist or specialist if you plan to begin using non-herbal salt substitutes.

4. Read food ingredient labels. Reading food labels can raise your awareness of the sodium level in the foods you and your family eat. In addition, food manufacturers offer a variety of low-sodium products. Labels that don't list ingredients by amounts will carry the items in the order of their weight. That is, the first ingredient listed will be the one most used in the product. On such labels, the sodium-conscious reader will also look for other items that contain sodium, such as monosodium glutamate, baking soda (also identified as sodium bicarbonate), garlic salt, brine, and sodium citrate. Note the salt content of your favorite condiments. Watch the ketchup, mustard, meat tenderizer, steak sauce, and soy sauce. Balance a high-sodium food with a low-sodium food. Limit processed, cured, or pickled foods. 4. Read food ingredient labels. Reading food labels can raise your awareness of the sodium level in the foods you and your family eat. In addition, food manufacturers offer a variety of low-sodium products. Labels that don't list ingredients by amounts will carry the items in the order of their weight. That is, the first ingredient listed will be the one most used in the product. On such labels, the sodium-conscious reader will also look for other items that contain sodium, such as monosodium glutamate, baking soda (also identified as sodium bicarbonate), garlic salt, brine, and sodium citrate. Note the salt content of your favorite condiments. Watch the ketchup, mustard, meat tenderizer, steak sauce, and soy sauce. Balance a high-sodium food with a low-sodium food. Limit processed, cured, or pickled foods.

5. Choose foods naturally low in sodium, such as most fresh fruits and vegetables, fresh meats and poultry, hot cereals, and grains. Foods that run high in sodium include baked goods, most cheeses, lunch meats, seafood, many dry cereals, and some canned or dehydrated soups. 5. Choose foods naturally low in sodium, such as most fresh fruits and vegetables, fresh meats and poultry, hot cereals, and grains. Foods that run high in sodium include baked goods, most cheeses, lunch meats, seafood, many dry cereals, and some canned or dehydrated soups.

Favorite Food Flavoring

4 Tb basil
 4 Tb oregano
1 Tb garlic powder
4 tsp marjoram
4 tsp onion powder 
2 tsp dill weed
2 tsp sage 
2 tsp rosemary
1 tsp ground pepper

Blend all ingredients. Store in an air-tight container or fill an empty seasoning jar that has holes large enough for easy shaking.

Potato and Vegetable Flavoring
1 tsp dry mustard  
½ tsp sage
½ tsp thyme    
¼ tsp marjoram

Blend well. Substitute oregano for mustard if desired.

Fish Seasoning
¾ tsp dried parsley
½ tsp onion powder
½ tsp dill seed 
¼ tsp marjoram
¼ tsp paprika

Blend well.

All Purpose Flavoring
2 tsp garlic powder 
1 tsp basil
1 tsp dillweed
1 tsp oregano
1 tsp powdered lemon rind

Blend well, store in glass salt shaker. Add a few grains of rice to prevent caking.

Herb Mix
1 tsp ground cayenne
1 tsp garlic powder

1 tsp basil                      
1 tsp mace
1 tsp dried parsley  
1 tsp dried parsley
1 tsp savory   
1 tsp thyme
1 tsp onion powder   
1 tsp black pepper
1 tsp sage

Blend well. Substitute other herbs as desired.

Salad Dressing
2/3 c olive oil 1/3 c vinegar
3 Tb lemon juice  to taste black pepper
2 cloves garlic, minced 1/4 tsp dry mustard
1/2 tsp paprika  1 1/2 Tb sugar
1/4 tsp basil, crushed 1/4 tsp thyme, crushed
1/2 tsp leaf oregano, crushed 2 serrano peppers, minced
large dash Tabasco sauce

Blend well.

BBQ Sauce
1 Tb unsalted butter  1/4 c no salt added ketchup
1/2 c cider vinegar  1 tsp liquid hickory smoke
2 Tb sugar       large dash paprika
dash Tabasco sauce   8 oz can peaches, drained
1/2 tsp dry mustard 1/2 tsp ground ginger
1/3 c dark molasses 1 tsp homemade chili powder
1 habanero pepper, minced

Combine all ingredients in a small saucepan. Bring to a boil, reduce heat, cover and simmer 25 minutes. Remove from heat and let cool slightly. Pour into blender and liquify.

Smooth Herbed Meatloaf
1 Tb olive oil         1 c mushrooms, finely chopped
½ c onion, chopped    ¼ c carrots, finely chopped
¼ c celery, chopped   ¼ c green pepper, chopped
1 lb ground sirloin 1-½ oz quick-cooking oats
1 egg           2 Tb no salt tomato paste
4 oz tomato sauce  1 Tb Worcestershire sauce
4 cloves garlic, minced  ½ tsp dried rosemary, crushed
½ tsp dried thyme        1 green pepper, minced
to taste black pepper

Preheat oven to 350° F. Heat oil in large skillet. Sauté mushrooms, onion, carrot, celery, jalapeno, and green pepper until soft. Add garlic and sauté one minute more. In large mixing bowl, combine beef, oats, 2 Tb tomato paste, egg, Worcestershire sauce, rosemary, thyme, and pepper. Add vegetable mixture from skillet and combine thoroughly. Put mixture in loaf pan. Bake one hour, basting with 4 oz tomato sauce after 30 minutes. Let stand 10 minutes before slicing. Makes eight servings

Chicken Pasta Soup
1-½ lb chicken breast    1 onion, chopped
3 Tb olive oil  4 cloves garlic, minced
4 c low-sod. chick. broth  2 c water
2 tomatoes, chopped  ¾ c homemade salsa
1 green pepper, chopped 1 tsp dried basil, crushed
1 tsp oregano, crushed to taste 2 c uncooked rotini pasta

Cook chicken and onion in hot oil until chicken is no longer pink. Remove and set aside chicken to cool. Add garlic and cook one minute more. Add remaining ingredients except pasta and bring to a boil. Stir in pasta and chopped chicken and return to a boil. Reduce heat, cover and simmer until rotini is done, about 15 minutes.

Vegetable Medley

1 med. Zucchini, sliced   1 Tb low-sodium margarine
2 med. yellow summer squash, sliced
1 med. onion diced   3 med. Tomatoes, diced
½ c frozen corn    1 clove garlic, minced
½ tsp oregano    ½ tsp basil
¼ tsp black pepper

In a large pan over medium heat melt margarine. Add squash, zucchini, and onion. Sauté 3 to 4 minutes. Add tomatoes, corn, garlic, and seasonings and cook another 2 to 3 minutes. Serve immediately.

Gingered Tuna Salad
12-oz can chunk white tuna in spring water 1 Tb olive oil
2 tsp sweet curry powder 3 Tb crystallized ginger
¼ c minced onion 1 tsp. Dijon-style mustard
½ c mayonnaise 1 dash cayenne pepper (to taste)
¼ c chopped pecans 1 Tb rice vinegar, or 1 tsp white vinegar + 2 tsp water

Drain liquid from tuna can. Set aside. In a small saucepan over low heat, sauté sweet curry powder in olive oil for 5 minutes, stirring every so often. While the curry powder is cooking, mince the onion. Chop the crystallized ginger into small pieces. In a medium bowl, whisk to combine mayonnaise, vinegar, and mustard. Add cooked curry powder, ginger, onion, chopped pecans, and dash cayenne pepper. Whisk again. Add tuna, mix with a fork until well blended and coated with dressing. Excellent chilled or at room temperature. Recipe courtesy Penzey’s Spices.

Sodium Descriptors

"Sodium descriptors" are not required on food labels, but are often seen. These labels often confuse consumers. A quick check of several Internet sources revealed the following:

Sodium free: Less than 5 mg of sodium per serving.
Very low sodium: 35 mg or less per serving.
Low sodium: 140 mg or less per serving.
Reduced sodium: Product contains at least 75% less sodium than the original  product. The label must tell you the amount of sodium per serving in the new and original product.
Without added salt: No salt is added during processing to a product that would normally have salt added.
No added salt: Unsalted. Sodium free: Less than 5 mg of sodium per serving.
Very low sodium: 35 mg or less per serving.
Low sodium: 140 mg or less per serving.
Reduced sodium: Product contains at least 75% less sodium than the original product. The label must tell you the amount of sodium per serving in the new and original product.
Without added salt: No salt is added during processing to a product that would normally have salt added.
No added salt: Unsalted.
Last Updated December 2006