Tuesday, March 18, 2014
I was checking out the deli/cheese section of a local grocery store, when my eye spied some new products from Laura’s Lean Beef. I’d never heard of the brand before and was curious. I noticed, in particular, that there were packages of uncured pastrami and corned beef. I’ve found that sometimes uncured deli meats are a little lower in sodium than cured products, so I gave them a closer look. I singled out the package of pastrami and read its vital statistics: Serving size = 2 oz. and sodium/serving = 280 mg. My initial reaction was, “Whoa! That’s not too bad. Not for pastrami.”
Here's what the package says:
Laura’s Lean Uncured Beef Pastrami
All Natural – Gluten Free – No Nitrates/Nitrites – No Carrageenan
Made with beef raised without added hormones or antibiotics and on a vegetarian diet
Certified by the American Heart Association
But then I thought, I’m not remembering my facts correctly. I’d better compare this to another low sodium brand of deli meat. I picked up a nearby package of Hillshire Farm lower sodium smoked ham. It had the same serving size, 2 oz. But the sodium was 450 mg./serving. Same with the Hillshire Farm lower sodium honey ham. The lower sodium honey roasted turkey was 410 mg./2 oz. serving.
I know that Sara Lee has some good low sodium deli products, as does Boar’s Head. But I have some difficulty finding those products in my local stores. And, anyhow, this was pastrami. My husband’s favorite!
I tossed a package of the pastrami and a package of the corned beef into my cart and finished my shopping. When I got home, we had pastrami sandwiches for lunch. I used my own homemade low sodium focaccia and Westbrae Natural No-Salt-Added Stoneground Mustard.
These deli meats are lower sodium foods, not sodium-free products. So adhering to the serving size is important. 2 ounces. That’s it. You will not end up with a deli style sandwich – 3 inches of meat piled onto a giant roll. If you want a thicker sandwich, you have basically two options: Option 1 – add slices of tomato & onions, some lettuce, and even a sliced no-sodium pickle from Healthy Heart Market. Option 2 – make just half a sandwich. You’ll get more of that “piled on goodness” but with an overall smaller sandwich.
Laura’s Lean Corned beef is higher in sodium (330 mg sodium/serving size), so as long as the pastrami is available, that’s what I’ll be buying. Like many other lower sodium products, it’s not for everyday consumption. But it’s great to know that we can have a pastrami sandwich occasionally, and it won’t throw our low sodium regimen out of kilter.
Friday, March 7, 2014
For years and years my husband and I have loved eating Japanese rice cracker snacks. Crispy, crunchy, and tasty – covered with a soy sauce or chili glaze. We also loved wasabi coated dried peas. But lately, we really haven’t been able to enjoy these tasty treats because of their high sodium content. Not until now…
A few months ago I found myself in the Asian foods section of my local grocery store. I honestly can’t remember what I was searching for at the time, but I happened to notice a new product: Brown Rice Crackers! They were on the same shelf as all the other Asian snack crackers. I thought, “Hmmm. Brown rice. Might be healthier than the regular crackers. Better take a closer look.” So I did. There were three varieties available, but the “Brown Rice – Mix – Light Seasoning” package just about floored me.
As you know, most Asian rice cracker snacks are usually high in sodium, but not this one. The bag holds 2.5 servings of 10 mg sodium/serving. Yes, that’s right! 10 mg sodium per serving. I immediately grabbed four bags and headed for the checkout lane. Since then, these delightful crackers have been part of our repertoire of treats.
|Only 10 mg sodium per serving!|
My husband and I split a bag, so we end up with 15 mg sodium each and approximately 144 calories each. The bag contains various sizes and shapes of crackers with these flavors: wasabi, black pepper, sesame, curry, and plain. Lots of spicy flavor. The plain crackers are half moons and have no flavored coating. They do have a nice crunch and toasted rice flavor. Since there are so many of them, they're probably what brings down the total sodium content.
|My favorite is the rectangular black sesame cracker|
I've been buying these snack crackers at my local grocery store. Eventually they ran out of this variety although the other two Mishima varieties are still available. Well, I wasn’t about to wait until the store restocked this item, so I went searching online. Luckily, I found that Amazon sells a 12-pack case, and I ordered one. They're not cheap, so we don't have them every day. But they're great for every once in a while. And they're a rice cracker snack that fits into a low sodium diet. One less thing to feel deprived about.
P.S. I added Mishima Light Seasoning Brown Rice Crackers to the Please DON’T Pass the Salt! Amazon Wish List. And I also wrote a review for this product. In case you’re wondering, my Amazon public name for reviews is "Suza Phone."
Sunday, March 2, 2014
|It's Kitchen Clean-Out Time!|
Take a day, a week, or a month – but get it done! Be prepared for a thorough clean-out of your refrigerator, freezer, and cupboards. You may be amazed at your discoveries. Always keep in mind the cumulative effects of the hidden sodium in many food products. A little here, a little there, and pretty soon you’ve exceeded your daily allotment – and it’s only lunchtime! Grab a giant garbage bag and get ready. As you are tossing bottles and jars, bags and boxes, make a list of those “must haves” – foods you use frequently. Those items are the lower sodium versions you should look for the next time you go shopping. Also include a list of low sodium items you need to purchase in order to modify pantry staples you already have on hand. The clean out is a great learning experience: you’ll become more aware of hidden sodium in many familiar foods, and you’ll know which low sodium products you need to shop for.
Check out your refrigerator:
Don’t forget butter or buttery-type spreads. If you’re using a “lite” spread, it’s probably got a high sodium level. Food manufacturers hide the unpleasant flavors of the various gums and stabilizers that must be used to compensate for lower fat content by adding more salt and/or sugar. You may need to toss what you’ve got on hand. Try to find a spread that’s around 70 mg or lower per serving. Get rid of salted butter cubes and remember to buy some unsalted butter next time you shop.
Also check salad dressings, mayonnaise, dips, salsas, and cheese spreads. Vinaigrette dressings are easily modified. Just add your own vinegar and oil – two or three parts oil to one part vinegar – add directly to the bottle or combine altogether in another container. That will lower the sodium content considerably. But watch out for “lite” vinaigrette dressings. They, too, have added salt, gums, and stabilizers and probably won’t take well to modification. You can adjust creamy dressings rather easily. Every time you plan to serve a creamy dressing, mix the amount of a single serving size with equal parts sour cream/plain yogurt and a bit of water. You can do the same thing with creamy dips.
Jarred salsa may not need to be tossed. Next time you go shopping, just pick up a can of no-salt-added diced tomatoes. Drain the diced tomatoes, reserving the juice, and add them to the salsa. If it’s too chunky, add a bit of the reserved tomato juice. Fresh salsa can be modified by buying some unsalted pico de gallo in the produce department and adding it to the prepared fresh salsa. You can always punch up the flavor of low sodium salsa at serving time by adding a squeeze of lime juice, some garlic, chopped onion, and chopped fresh cilantro.
Most grocery store mayonnaise brands range between 70-90 mgs. sodium per tablespoon. So you don’t have to toss your mayo jar – just remember to use it sparingly until it’s all gone and you can buy a brand with lower sodium content. That said, “lite” mayonnaise usually has more sodium, so it should be pitched. The same for Miracle Whip and its clones. Cheese spreads are difficult to modify and should probably be thrown out.
Check out your freezer:
Frozen vegetables should be OK as long as they aren’t prepared in a sauce. If the sauce is packaged separately, then simply throw it away and serve the vegetables plain. You may have bought frozen vegetables processed with salt – check the labels. You don’t necessarily need to toss them. Just cook them in 1½ - 2 times the water needed and drain. Be sure to rinse the cooked vegetables too. The excess cooking water and rinse should get rid of a lot of the sodium. Mark the packages of vegetables frozen with salt, so you’ll know which ones need special treatment. I usually stick a piece of blue painter’s tape on packages and write the word SALT with a Sharpie. Just remember next time you go shopping to read the labels on frozen vegetables more carefully.
Frozen uncooked chicken is a real problem. If you read the labels carefully, you’ll discover that most uncooked frozen chicken has been treated with a saline solution. There’s no really effective way to remove the salt. However, you can defrost the chicken, rinse it well, and then cook it without any added salt whatsoever – no packaged sauces, no spice blends that include salt, no breading mixes, etc. Then next time you buy chicken, read the label more carefully.
Check out your pantry:
Canned spaghetti sauce is probably too salty to be used by itself, but there’s no need to toss it. Hold onto your jars, and pick up several cans of salt-free tomato sauce the next time you go shopping. Depending on how high the sodium content is, all you need to do is add 1-2 cans of salt-free tomato sauce to a regular jar of spaghetti sauce. That will bring down the sodium content considerably. Bump up the flavor by adding garlic and some fresh or dried herbs. Use up all the old jars of sauce and then carefully check labels before buying any new spaghetti sauce. And keep adding at least one can no-salt-added tomato sauce to any jarred spaghetti sauce you use.
Noodle, rice, and dry soup mixes may need to be given to food banks. It all depends on whether or not the sauce/flavoring mixtures are packaged separately. If they are, then you can either toss them altogether or use just ¼ to ⅓ of the packet. There are some low sodium versions of noodle/rice mixes. Look for them or just make side dishes from scratch.
Peanut butter is another hidden source of sodium. It’s best to remove what you have and purchase new jars of unsalted or very low sodium brands.
Canned and dry broth/stock products are notoriously high in sodium, but you may not have to throw out everything. Just remember when using liquid broth, to use half broth and half plain water. That will cut the sodium content considerably. Do the same with dry granules. Use 1/4 - 1/3 the recommended amount. Even grocery store low sodium broths can be too high, so cut them with water too. Next time you go shopping, look for no-salt-added broths.
Bread products can also be high in sodium. Rather than throw out the bread, bagels, and English muffins you have on hand, just be very careful with portion control. For example, if you’ve got a package of gigantic grocery store bagels, eat only half a bagel for breakfast. When you use up all your existing breadstuffs , then you can purchase lower sodium varieties.
Snacks like chips, pretzels, etc. are sodium busters. Because they’re so high in sodium, it’s best to just toss them or give away. There’s no way to easily bring down their sodium content.
Cereal is another product to watch out for. If your cereal has more than 250 mgs. per cup, you might want to toss it. If you chose to keep it, be sure to stick with the recommended serving size and measure carefully. You could also combine a favorite cereal with a salt-free cereal to lower the overall sodium content. The sweetness of most cereals is deceptive. Our brains tell us the taste is sweet, therefore no salt is involved. Of course, that isn’t the case at all.
Cakes and cookies are like breakfast cereals. They taste sweet, so we assume there’s little if any sodium in them. However, most baked products contain a lot of sodium. If it’s made from a yeast dough, then salt was used to regulate the yeast activity. If it’s a muffin or cake, then baking powder and/or baking soda have been used as leavening. Both those products rely on sodium bicarbonate, a salt. If the sweet baked goods are your favorite treat, then keep them and watch your serving size. If possible, lessen your serving size. Remember: the less you eat, the lower your sodium intake will be.
Check out your spice drawer:
This is another source of hidden sodium. Spice mixes or blends like chili, flavored “peppers,” steak or grilling seasonings can be horribly salty. Toss every mix that includes salt as an ingredient. Be sure to add your favorite seasoning blends to your “must have” list so you can look for salt-free versions the next time you go shopping.
CONGRATULATIONS! You’re done! Give yourself a pat on the back. It was a lot of hard work, but along the way, you learned the truth about hidden sodium in foods. You also are better prepared for low sodium shopping trips. It’s time to grab your list and head out to the grocery store.