Salt-slashing substitutes

You already know how important it is to limit salt if you have high blood pressure. Now, a new study from the American Journal of Clinical Nutrition shows that even people with normal blood pressure can improve the flexibility of their blood vessels, which further lowers their risk for stroke and heart disease, by following a low-sodium diet. Want another reason to go low-so? Excessive intake can pack on as much as five pounds of water weight.

Remember, if you’re healthy and have no other risk factors, try to limit your sodium intake to 2300 mg per day. If you’re in a higher risk group (over 40, African American, or have high blood pressure), limit your sodium intake to 1500 mg per day. Keep in mind that just one teaspoon of salt has 2400 mg.

When you prepare your own meals, control the ingredients. Most of the salt in dishes like chicken, steak, pasta, salad, and soup are from the added sauces, marinades, and seasonings — not the from the foods themselves. The key to preparing delicious, low sodium recipes? Know how to spice them up! Slash the salt in the following dishes with a few tips:

Salads
The salt sin: Most of the fresh veggies in salads are naturally very low in sodium — it’s the processed salad dressing that’s the culprit. A 2-tablespoon serving of French or Ranch fat-free dressing can have as much as 400 mg of sodium — and that’s if you stick to the proper serving size, which most people don’t do.

The flavor fix: Good old-fashioned balsamic vinegar and olive oil. The monounsaturated fat in olive oil is heart healthy and this dressing is sodium free. To reduce calories, use more vinegar and less oil. For a more intense flavor, add minced garlic or garlic powder.

If you prefer a store-bought dressing, try a salad dressing spritzer; they’re typically much lower in sodium — 50-100 mg per serving.


Marinated Chicken, Meat, and Fish
The salt sin: Two of the biggest sodium offenders in marinades are soy sauce — a whopping 1,000 mg of sodium per tablespoon — and teriyaki sauce — 600 mg per tablespoon. Even lower sodium versions of soy sauce often have close to 600 mg of sodium per tablespoon. For other prepared marinades, always read the nutrition label.

The flavor fix: To make a low-salt marinade, blend fresh herbs like basil, garlic, and ground pepper in a food processor. Then add a small amount of olive oil. Steak and chicken dishes taste great when flavored with fresh or no-salt added stewed tomatoes, chopped onion, and garlic.

If you’d rather buy your flavor, try Mrs. Dash salt-free seasoning. They have 15 dry blends, including two of my favorites: Caribbean Citrus Seasoning and Fiesta Lime Seasoning Blend. These seasonings are easy to use — simply brush your meat, chicken, or fish with a little olive oil and about ½ teaspoon of Mrs. Dash, then bake. Another delicious, low-sodium way to prepare meat, chicken, or fish? Flavor Magic control sheets.

Soups
The salt sin: Even the healthiest restaurant soups tend to be loaded with salt. One serving of miso soup, though otherwise healthy, can pack as much as 400-700 mg of sodium per serving.

The flavor fix: When making your own soup, choose low sodium stock as a base. Use fresh or frozen vegetables when possible. If adding canned veggies or beans, be sure to choose a no-salt-added variety.

Pasta Sauces
The salt sin: Many store bought and restaurant versions of tomato sauce are high in sodium, thanks to added salt and preservatives. One half cup serving of tomato sauce can have close to 600 mg of sodium. That’s a hefty dose — especially if you tend to like extra sauce.

The flavor fix: Make your own sauce, combining fresh tomatoes and no-salt-added canned, stewed, or crushed tomatoes. Add fresh herbs like chopped garlic and basil to get additional flavor. If you don’t have time to make your own, choose a reduced salt variety. With sauce, as with everything, always read the labels — don’t assume a product is low in sodium because you’re shopping in a health food store. Be label — and salt — savvy!


Skinny Bonus: Would you like the two new Mrs. Dash flavors, Caribbean Citrus and Fiesta Lime, in your spice cabinet? Email us at contests@skinnyandthecity.com by Monday June 8th, 2009 at 5 pm EST with your recipe idea using this salt-free seasoning, and our 10 favorite creations will each receive a set.

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Saturday July 11, 2009 Linda wrote:

... I have used Mrs. Dash seasonings for many years and can attest to how versatile they really are. The garlic herb is great as a topping for baked
fish. It's also great to add to spaghetti sauce. Since my husband has had to udergo a stent procedure recently, he has had to eat more low-sodium foods and Mrs. Dash table blend works great as a salt substitute.

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