More Low Sodium Products

As you know, I’m always on the look out for new products, and I’m especially happy when I find items in my local grocery store. Don’t get me wrong. I enjoy ordering from online sources. I really get a kick out of receiving packages, sort of like a kid at Christmas. But it’s heartening to discover lower sodium products on my local grocers’ shelves. It gives me hope that eventually food producers and grocers will embrace low salt products. It’s even more fun when I discover low sodium goods in unexpected places. That why my motto is, “Always Be Checking!” Check out every store you visit even if it’s not a regular grocery/food store. You never know what you’ll discover.

For instance, just today I found some salt-free spice blends at TJ Maxx. I usually think of TJ Maxx as a clothing or home furnishings store, but I know it sells cookware and other kitchen equipment. It also has a small section devoted to an eclectic assortment of jams, coffees, vinegars, pastas, oils, and other foodstuffs. It’s a hodgepodge system – a jar of marmalade next to a couple of boxes of shortbread cookies, bags of flavored coffees piled on top of each other with several bottles of olive oil nearby. Today I looked once again at the offerings and discovered an assortment of new-to-me salt free spice blends. Months ago I had found a delicious Salmon Seasoning blend from Blue Crab Bay Co. at a local specialty foods store. Unfortunately that store has since gone out of business. Today I was delighted to find not only the Salmon Seasoning but a Garlic Herb Seasoning and a Clam Dip Blend – all salt free – at TJ Maxx. I'm especially looking forward to making some clam dip using the spice blend and just half the amount of clams normally called for in the recipe. I also found several blends from The Gourmet Collection; I picked up the Basil & Tomato blend to try out.

On a recent trip to Cost Plus World Market I discovered no-salt-added udon noodles. I immediately grabbed three packages. I’ve had no luck finding salt-free Asian noodles in my local grocery stores, so this was a great find. I’d been wanting to make a cold noodle salad but was always put off by the amount of salt present in most dried & fresh Asian noodles.

And finally, a couple of grocery store finds. A few days ago I was zipping through the condiment aisle and decided to take a look once again. I’m glad I did because I discovered French’s Reduced Sodium Worcestershire Sauce. It contains 45 mg. sodium per teaspoon.
I use Worcestershire Sauce in lots of things – meatloaf, meatballs, stews, gravies, etc. It adds a lot of flavor to beef dishes without adding a lot of sodium.

I also discovered 28 oz. cans of Cento All purpose Crushed Tomatoes. The ingredient list is simple: only fresh tomatoes. No preservatives, no added fat, and no added salt. What a find! Usually I can only get salt free diced tomatoes or tomato sauce. And the diced tomatoes are processed with calcium chloride and citric acid to keep the bits firm. But I don’t like firm bits; I prefer the texture of crushed tomatoes. So finding salt free crushed tomatoes was a pleasant surprise.

A couple of parting words: If you get a chance to visit one of the stores mentioned above, take a look at their low sodium offerings. Even if you don’t have a TJ Maxx or World Market nearby, keep your eyes peeled whenever you go shopping, no matter what kind of store. You might just come upon a hidden trove of low sodium options. As I said before, “Always Be Checking!” You never know what you may find.

Also, remember the old saying, “Here today & gone tomorrow.” Just because your local grocer is carrying a low sodium product now, does not mean it will always be available. It’s all dependent on sales. Food producers and grocers are constantly introducing new products and discontinuing others. There are no guarantees. I know I’ve seen several products I liked come & go. That’s another reason why it’s important to “Always Be Checking!” You need to keep on top of what low sodium options are offered and grab them when you can.

And finally, be prepared to experiment with new products. As with so many things in life, some products will be hits and other will be misses. A spice blend may look good and the ingredient list may sound delicious. But when you first use it, you may discover that the taste does not appeal to you at all. Everyone’s tastes are different. So the product I rave about may, in fact, turn your stomach. I’ve tossed my own share of highly rated low sodium products after using them a few times. It’s all part of the never ending challenge of finding good low-salt options. Don’t despair, just keep exploring. It’s a grand adventure!

Low Sodium Supermarket Dining: The Produce Aisle, Part 1

Grocery store produce departments have changed quite a bit in the last several years. And that’s good news for those following low sodium diets. Not only is there a plethora of fresh fruits and vegetables available now, but the variety is unbelievable too. And there are so many pre-prepped options offered for the home cook. That’s particularly good news for low sodium dieters with busy schedules, physical limitations, or minimal cooking abilities. Let’s take a look!

The refrigerated salad greens section is bursting with packages of all kinds of lettuce mixes. You can easily “gussy” up any dish by serving it on a bed of fancy salad greens. The leafy lettuces are good for you and, as an added bonus, cut down the total sodium content of a dish too. But beyond just salad greens, you’ll find packages of coleslaw mix, sliced mushrooms, spinach leaves, broccoli and cauliflower florets, sugar snap peas, snow peas, bean sprouts, baby carrots, shredded carrots, celery & carrot sticks, chopped kale and other dark & leafy greens... and more!

Depending on the store, you might even find ready-to-cook green beans, cubed butternut squash, radishes, stir-fry mixes, etc. My local stores all carry tubs of diced celery, bell peppers, and onions. They also carry tubs of pico de gallo (diced tomatoes, onions, chili peppers) and miripoix (diced onions, carrots, celery). Some stores even carry ready-to-cook potatoes! As always, you have to check the ingredient labels of these ready-to-cook packaged vegetables to make sure there is no salt added. But, happily, you’ll find that most of them are just cleaned and prepped and ready to use.

And then there are the herbs… Most supermarkets sell bunches of parsley, cilantro, and basil. But now you can choose from an array of fresh herbs in smaller plastic snap-shut containers. The great thing about these is that you’re only buying a few sprigs. Just enough to use in one or two dishes ‒ not enough to go bad before you can use them all up. I can find fresh mint, chives, thyme, sage, rosemary, dill weed, tarragon, oregano, and more in those little packs.

Don’t forget garlic & ginger. Along with the fresh versions, most stores carry jars of whole, peeled fresh garlic in their produce department’s refrigerated section. You usually can find jars of minced and crushed garlic (packed in oil or water) displayed near the potatoes & onions. Nearby you should also find dried tomatoes, either plain and in bags or jarred packed in oil. Jars of crushed ginger are generally close at hand too. If you’re not a fan of chopping big onions, consider picking up green onions or scallions. They’re a lot easier to deal with. And, last but not least, you can get fresh lemons and limes. However, if squeezing lemons isn’t your thing, nowadays, most produce sections also carry the plastic bottles of lemon & lime juice.

You can pick up already sliced fresh apples, pineapple chunks, and even grapefruit sections in the refrigerator cases too. Sometimes you can find packages of nuts and dried fruit in the produce section too. I’ve picked up slivered and sliced almonds, along with pine nuts, pecans, walnuts, & even peanuts. I’ve found raisins, dried cranberries, dried pineapple rings, and dried apple slices there too.

OK, so I’ve proved that you can pick up a wide assortment of pre-prepped vegetables, herbs, & fruits in your local grocer’s produce department. So what? Well, these conveniently packaged produce items can make a big difference when following a low sodium diet. I’m a mainly from-scratch type cook. But I realize that not everyone trying to eat & cook low sodium has the time, skill, or inclination to prepare every meal from scratch. Sometimes we all need shortcuts. That’s where your local grocery store and the abundance of prepared produce now available in most supermarkets comes into play. Here are some examples:

Soup Ideas
It’s winter and soup sounds really good for supper. But the chief cook (let’s pretend that’s me) is under the weather. Canned soup all by itself, although convenient, is not a great option because of the high sodium content. So I write out a list for my husband. Stuff he can buy and then throw together with a minimum of fussing and a great certainty of success. From the produce aisle: Pick up some baby carrots or carrot sticks, celery sticks, green onions, jarred minced garlic, sliced mushrooms, baby spinach greens, and some fresh thyme. Then pick up a pound of lean ground beef (or turkey or chicken) from the meat section. Get a can of NSA tomato sauce, a package of NSA beef or chicken broth, and a package of orzo.

Once he gets home, I direct things from my sick bed. Chop up the carrots, green onions, & celery sticks and add them to the sautéing meat. For added nutrition I could tell him to toss in a handful some frozen vegetables from the freezer too. Pour in a package of NSA broth, stir in a  spoonful of the minced garlic and the tomato sauce. Season with some dried thyme or oregano and simmer for about 20 minutes. Add the sliced mushrooms and 1/3 cup of dried orzo. Continue to simmer until orzo is tender, adding more water if necessary. Toss in the spinach leaves and let them wilt. Sprinkle with the fresh herbs and add a splash of lemon juice and a drizzle of extra virgin olive oil. Voila! Fresh, tasty, & homemade low sodium soup prepared by a non-cook. Thanks to the produce aisle.

Want something even easier? Do essentially the same thing but use a can of Campbell’s Healthy Request soups to start with. Most of them weigh in at 410 mg. sodium per serving. Just simmer the chopped vegetables in a cup or two of plain water. Once the vegetables are done to your liking, add the canned soup. Heat and serve. Again, a tasty lower sodium soup, chock full of fresh vegetables but with little culinary effort. Thanks to the produce aisle.

Stew Ideas
Stew is super easy too. Just grab your favorite stewing meat (cut up beef, chicken pieces, or even pork). Then go wild in the produce section ‒ potatoes (baby or fingerling potatoes are great because you won’t have to fuss with peeling or cutting up), baby carrots, celery sticks, onions, sliced or whole mushrooms, garlic, turnips/rutabagas, green beans, squash ‒ whatever strikes your fancy. When you get home, all you need to do is brown the meat (you can even omit that step if you want), add some liquid, and simmer until the meat is just about tender. Season the stew with your favorite dried herbs. You could even add a bit of wine to the cooking liquid. Then add the vegetables you've chosen and continue cooking until both vegetables and meat are tender and done to your liking. If you’re making beef stew, use NSA beef broth. A couple of packets of salt-free beef broth granules would boost the beefy flavor too. NSA chicken broth could be used for chicken stew. If you like a gravy consistency, thicken the stew with some Wondra flour or cornstarch. Be sure to add plenty of freshly ground pepper and a healthy dose of your favorite fresh herbs right before serving. Once again, an easy yet hearty & tasty low sodium meal thanks to the supermarket produce department.