Chili Dogs

Chili Dogs Ready to Eat!

My husband and I have always loved chili dogs. Certainly not the healthiest things to eat, but they sure are tasty. Once we went low sodium, we pretty much gave up on them. But, as I’ve said before, “Alway Be Checking.” You just never know what you’re going to find.

The hardest part was finding hot dogs with low enough sodium content to use. That’s why I was so excited to discover Nature’s Rancher Uncured Pork & Beef hot dogs at Whole Foods. They’re only 250 mg sodium/link. That is really good for hot dogs! Once I had the hot dog problem taken care of, putting together lower sodium chili dogs was relatively easy.

(For a list of lower sodium hot dogs, click HERE)

I know finding ready-made low sodium hot dogs buns can be problematic. Some people really like King’s Hawaiian hot dog buns with only 130 mg sodium/bun, but they can be hard to find. Just remember, you don’t have to be tied to a traditional hot dog bun. I’ve used slices of homemade or store-bought low sodium bread for hot dogs. I just mist the bread lightly with water and microwave for about 5-8 seconds to soften it enough to wrap around a frankfurter. Other times, I’ve use low sodium homemade or store-bought flour tortillas. I’ve even used homemade hamburger buns, just cutting the hot dog lengthwise and flattening them a bit before putting into the bun. Of course, you can always make your own hot dog buns. Or you can make an open-face version using just half of a bun and eating it with a fork. And you can even forgo the buns altogether and top a hot dog with chili and all the fixings.

When it comes to the chili, I use my own hamburger/hot dog chili sauce topping. (Click HERE to read the recipe) I make up a pot full at a time. The chili sauce is all meat ‒ no beans, no chunky vegetables, no tomatoes ‒  and is made with all salt-free ingredients.

I’ve found that steaming or lightly simmering these lower sodium hot dogs produces the best texture. The links are kind of skinny, so broiling or grilling can dry them out. I’m not complaining, though. If the links were larger, they’d have more sodium.

Steaming - Almost Ready!

For me, the key to making really good chili dogs is to steam them a bit once they’re all put together. The hot frankfurter goes into a bun and is topped with NSA or low sodium mustard* (I always add a spoonful of low sodium sweet pickle relish* on mine), hot chili, a sprinkle of shredded cheese, and a handful of chopped onions. Then the whole thing is put into a shallow bowl or plate and microwaved for 8 - 12 seconds. When it comes out of the microwave, I cover it all with plastic wrap or a plastic microwave cover. (I’ll put a pot holder over the cover opening to keep the steam from escaping.) Alternately, you can wrap each individual chili dog in plastic wrap. But I find using a plate neater and easier. By the time I’m ready to serve up the hot dogs, they’ve been properly steamed.

Served with salt free french fries or potato chips, some NSA pickles, and you’ve got a great low sodium “fast food” treat.

*Low Sodium Chili Dog Condiments:

Westbrae No Salt Added Stoneground Mustard (Available at Amazon or Healthy Heart Market)

Boar’s Head Yellow Mustard (54% lower sodium – 25 mg sodium/tsp)

Whole Foods 365 Sweet Pickle Relish (65 mg sodium/ tbsp)

McClure's Garlic & Dill Relish

McClure's Garlic & Dill Relish

Although I started out with high hopes, I now have mixed feelings about this relish. I’d read about McClure’s pickle products on some other low sodium online sources ‒ blogs, social media, websites, etc. Unfortunately, the products weren't sold at any of my local grocers, and they weren’t available at Healthy Heart Market either. Amazon carried them, but the pickles were about $10 per jar. A little too much to pay for something I wasn’t sure about. Plus, my husband was quite happy with the Healthy Heart Market NSA dills.

I was really interested when I saw an ad in my local grocery store’s flyer about McClure’s dill relish. So, a couple of days ago, I picked up a jar. Only 70 mg sodium per ounce ‒ much lower than other dill relish products. One thing I immediately noticed was the price – a whopping $5.99 for a 9 oz jar! But I thought I’d give it a try. It just might turn out to be one of those low sodium products that I’d love and buy no matter what the price. (That’s how I feel about Healthy Heart Market pickles and Chinatown soy sauce.)

Here’s how McClure’s compares to other dill relishes: (prices are from my local grocery store)

• McClure’s = 70 mg sodium/oz @$5.29/9 oz jar
• Vlasic 1 T = 240 mg sodium/T @ $2.99/10 oz jar
• Heinz = 230 mg sodium/T @ $2.49/12.7 oz squeeze bottle
• Del Monte = 240 mg sodium/oz @ $3.49/12 oz jar
• Store Brand = 230 mg sodium/T @ $2.39/10 oz jar

Today I opened the jar to spoon some onto a roast pork sandwich for my husband. The first thing I noticed was the liquid. It was sloshy! Very sloshy! The pickle solids were swimming in lots and lots of brine. I had to drain the relish before putting it on the sandwich.

Lots of liquid brine

The second thing I noticed was that the pickles weren’t chopped like a traditional relish. They were cut into very thin julienned strips along with some chopped garlic.

The third thing I noticed was the saltiness. The relish is supposed to be much lower in sodium than other brands, but I think the pickle strips swimming in so much brine, makes the overall taste seem way more salty. Since the salt is in the brine, you really need to drain the relish in order to avoid using too much or else you could end up consuming more sodium than expected.

Finally, serving size. The McClure’s pickle products are measured in ounces. A serving size for a pickle spear is 1 oz. I have no idea how much of a pickle spear that would be ‒ an entire spear, half a spear, or just a couple of chunks. You’d have to weigh it before consuming. The serving size for the relish is also an ounce. That, too, needs to be weighed. So I measured out a drained tablespoon and weighed it. The tablespoon ended up being a little bit less than an ounce.

A heaping tablespoon weighed in at 1 ounce

In order to avoid making a soggy mess of the sandwich or making it too salty, after draining the tablespoon of relish I was using, I also blotted it with a paper towel.

What are my thoughts? Well, the drained pickle strips tasted good, just like regular fully salted dill pickles. But it’s an expensive condiment. Figuring in that you’re paying for a lot of brine rather than pickle solids, makes it even costlier. The abundance of brine also means draining and/or blotting the relish in order to use it without overdoing the salt.

My final verdict?  For me, I honestly don’t think this product is worth the money or the trouble. If I want something crunchy resembling relish in tuna salad, tartar sauce, or potato salad, I can easily chop up the Healthy Heart Market NSA dills or bread & butter pickles. And since they’re both totally salt free, I don’t have to worry about weighing to make sure I don’t exceed a serving size. If I don’t want to pay for the Healthy Heart Market pickles, I can make quick/refrigerator pickles following the latest guidelines and recipes from reputable sources (Ball’s, the National Center for Home Food Preservation [NCHFP], or Linda Ziedrich).

ONE CAN SALSA

One Can Salsa

Salsa is one of those must-have condiments if you’re following a low sodium diet. A couple of spoonfuls can enliven plain baked or grilled chicken. The same with fish. Add some salsa and you’ve instantly created a tasty meal. Salsa does wonders for eggs too. Want fantastic scrambled eggs? Saute some salsa in oil or butter before adding beaten eggs. Or use salsa as the filling and topping for an omelet. Fix up some speedy huevos rancheros by poaching eggs in salsa and serving over corn tortillas. Top refried beans with it. Use salsa instead of tomato sauce in and on top of meatloaf. Combine salsa and mashed avocado for guacamole. Make Spanish rice with salsa and chicken broth. Use salsa instead of catsup on hamburgers. Slow cook a chuck roast or pork shoulder with salsa. Shred for burritos, tacos, or enchiladas. And, of course, who can resist salsa and tortilla chips? Uses for salsa are only limited by your imagination.

Store bought salsa, whether fresh or jarred, often contains way too much sodium. So what are some low sodium options? One alternative is to make your own homemade salsa.

During the summer, you can get delicious, garden-fresh tomatoes (either from your garden or a farmers market). But unfortunately, those wonderful summer tomatoes eventually disappear.

What’s the answer? One Can Salsa! Start with a can of no-salt-added diced tomatoes, add a few other ingredients, and you can easily make a delicious low sodium salsa. And it makes less than 2 cups, so you’re not dealing with a pile of leftovers.

Here’s the recipe:  (Adapted from Happier than a Pig in Mud blog)

One Can Salsa
(Printable Recipe)

1 14.5 ounce can no-salt-added diced tomatoes, drained* (reserve drained tomato juice)

2 tablespoons coarsely chopped onion (shallots or green onions are fine too)

1 clove garlic

Pinch sugar

⅛ teaspoon cumin

1 tablespoon fresh cilantro**

1 teaspoon lime juice or vinegar

¼ - ½ fresh jalapeno (I have good luck keeping cut jalapeno fresh by wrapping the leftover portion in aluminum foil)

Blend all ingredients in a small food processor. Add spoonfuls of reserved tomato juice if too thick. Refrigerate at least 30 minutes (one hour would be better). Feel free to adjust ingredient amounts to your own tastes.

* For a hotter version, use 1 can of no-salt-added Rotel

**CILANTRO: Fresh cilantro adds a unique flavor to salsa. However, once you use a few sprigs, storing the rest of the bunch becomes a problem. There are plenty of ideas online about how to keep cilantro from going bad. I’ve tried several methods and finally zeroed in on freezing. After using leaves from a fresh bunch, I cut off the stems (plop the bunch on the cutting board and whack off the thicker stems in one fell swoop), wash the remaining leaves and tender stems, and run them through my salad spinner a few times to dry. Then I transfer the leaves to a clean tea towel, roll it up, and let it dry some more in my fridge. Finally I place the leaves in a freezer bag and freeze. Whenever I need some cilantro, I just break off a chunk of frozen leaves. Relatively easy and I always have some decent tasting cilantro on hand. Not as good a fresh, but a whole lot better than dried.

The Garlic Survival Company Tomatillo Salsa

Thanks to Stephanie, I just discovered a fabulously delicious salsa -- The Garlic Survival Company Tomatillo Salsa. Upon her recommendation I recently ordered two jars from Amazon, and once they arrived, my husband & I broke into a jar just to have a taste test. Wow! It was good! Really good! And for those of us watching our sodium intake, the really great news is that it's only 15 mg. sodium per 2 teaspoon serving or 22-1/2 mg. sodium per tablespoon. That's low, really low. Low enough to be able to enjoy several tablespoons with some unsalted tortilla chips for snack time.

Stephanie replied to my Low/No Sodium Products page that describes the “Please, DON’T pass the salt!” Amazon Wish List. You can access the Wish List from the tab at the top of this page or from the "Low Sodium Products" list section at its right. Either way, if you check out the Amazon Wish List, you'll find some of the products I use on a regular basis.

But back to the salsa. Stephanie told me that this wonderful concoction can be found at Amazon or Healthy Heart Market.  It's also available directly from the manufacturer. I heartily recommend this product. It's tasty and super low in sodium. Definitely a win, win situation. It's great with chips, that's for sure. But it can be used as a side sauce for baked or grilled chicken breasts. Or spoon some over the chicken before it goes into the oven. Same is true for pork, especially pork tenderloin. Use it as a taco sauce too. Use your imagination. This sauce is very versatile.

Coconut Aminos

For several years now I’ve wondered about substituting Bragg's Liquid Aminos for soy sauce. About seven years ago, when my husband first went on a low sodium diet, I bought the product because so many people on different forums claimed it was lower in sodium than soy sauce. It tasted OK, but the math behind the claims puzzled me. 

Granted, regular soy sauce is horribly high in sodium. The same can be said of the lower sodium versions you can purchase at most grocery stores. However, for the last several years I've been able to purchase online House of Tsang Less Sodium Soy Sauce with only 320 MG SODIUM PER TABLESPOON. A few months ago I read a couple of blog posts and forum entries about Bragg’s, and I bought a small spray bottle of the Aminos just to give it one more try. It tastes pretty much like the Tsang soy sauce I use. However, it's got 160 mg sodium per 1/2 Teaspoon. That works out to 960 MG PER TABLESPOON – quite a bit more than the low sodium soy sauce I presently use – three times more sodium!

So I wondered again, “What’s the advantage of using the Aminos? Is it because the flavor is so concentrated that I can use a lot less?  I did a taste test, comparing equal amounts (1/2 tsp each) of the Aminos vs. the soy sauce, and my opinion was that I'd have to use the same amount of product.) So I was left wondering why Bragg's is often touted as a better sodium option than soy sauce. Even low sodium Kikkoman has just 575 mg per Tablespoon – still much lower in sodium content than a Tablespoon of Bragg Aminos. 

 A while ago, one of the Cooking Forum members posted a link to a coconut amino product that looked really interesting. Its sodium content is much lower than Bragg's, just 90 mg for 1 Teaspoon. That works out to 270 MG PER TABLESPOON. When I found the coconut product at three different stores in my area, I decided to give it a shot. 

Once I got it home, I did a taste test, comparing it to what I had on hand. The Coconut Aminos has a very similar taste to Bragg’s and low sodium soy sauce. It does, however, have a stronger fermented undertone. The extreme saltiness of the Bragg’s was immediately apparent in comparison to Coconut Aminos. I ended up dumping the Bragg’s and pouring the coconut product into the spray bottle. I figure a light spray on top of vegetables or rice might brighten things up a bit. 

Coconut Aminos is a great option for those who dearly love amino products and also need to reduce their sodium intake. It’s got a flavor that’s similar to both Bragg’s and low sodium sauce. It’s also a great product for those trying to avoid soy products, due to sensitivity or allergy. And it's gluten free and non-GMO. All in all, it's a great product!

Update: Since writing this post, I've been purchasing Chinatown Soy Sauce from Healthy Heart Market. It's got only 145 mg sodium per tablespoon. But I keep a bottle of Coconut Aminos on hand for gluten sensitive relatives.

Soy Sauce Studies

Soy sauce is a great flavoring agent. It’s perfect, of course, for Asian inspired dishes. But it’s also great in beef dishes. Before CHF (congestive heart failure) affected my cooking approach, I always added a tablespoon or so of soy sauce to beef stew, pot roast, Swedish style meatballs, even super simple hamburger gravy. The addition of a bit of soy sauce boosted the “beefiness” of those and other dishes. It’s the umami , a basic flavor profile that is common to savory products such as meat, cheese, and mushrooms.

What’s the problem with using soy sauce? It’s as salty as all get out! Even the so-called low sodium versions are pretty high in sodium content. When it comes to “heart healthy” recipes and products, soy sauce is ever present. It’s understandable because it does add so much flavor. It makes a terrific marinade for all kinds of super lean cuts of meat. You can make tasty stir-fries with just a smidgen of meat and an overload of good-for-you veggies. But… Just because a dish is low in fat, doesn’t mean it’s necessarily “heart healthy.” Anyone suffering from hypertension, CHF, and other heart-related problems knows that controlling sodium intake is important too.

A quick look at the soy sauce options readily available at most grocery stores are pretty discouraging. Kikkoman regular soy sauce has 920 mg. of sodium for just one tablespoon. Its lite or reduced sodium version has 575 mg. per tablespoon. Better but definitely not great. San-J Tamari has similar numbers: the regular is 960 mg. for one tablespoon while the reduced sodium version has 700 mg. per tablespoon.

Are there any decent alternatives out there? Well, one possibility is making your own low sodium soy sauce substitute. There are several recipes online and in cookbooks for DIY no salt/low sodium soy sauce substitutes. I tried a few of them but was not impressed. They're usually a combination of beef broth, molasses, and vinegar with a bit of ginger and garlic added for good measure. That combo didn't taste good to me and didn't work well with some Chinese dishes. Plus the homemade concoctions didn't last long in the fridge. Commercially bottled soy sauce has a much longer shelf life.

I’ve read posts on so many forums touting the low sodium content of Bragg’s Liquid Aminos and its use as a soy sauce alternative. Bragg’s products are readily available in the natural foods sections of most grocery stores and at most health food stores. The problem is that most of the people hyping the low sodium properties of Bragg’s haven’t done the math correctly. The Bragg’s current website notes that 1 teaspoon is considered one serving, and that single teaspoon contains 320 mg. sodium. It takes three of those teaspoons to equal one tablespoon, the standard serving size for soy sauce. 3 x 160 mg. = 960 mg. per tablespoon of Bragg’s. I don’t see how that can be considered a truly low salt alternative. (For more information about Liquid Aminos, check out this more recent POST.)

The idea of shopping at an Asian market, if you've got one nearby, is a good one. That way you could spend hours searching the aisles and checking labels. You might discover some hitherto unknown brands of soy sauce, oyster sauce, hoisin sauce, fish sauce, etc. with very low sodium contents. It could be a lot of fun.

All is not lost, however. Years ago I discovered House of Tsang Lower Sodium Soy Sauce from Healthy Heart Market. This soy sauce has 320 mg. sodium per tablespoon. But the lowest sodium is by far China Town Soy Sauce, also from Healthy Heart Market. It has only 145 mg. per tablespoon. Now that’s super low! It doesn't have the more refined taste of saltier soy sauces, but it's a good low sodium option.

If you’re interested in creating low sodium Asian style dishes & stir fries, you’ll need some other flavoring ingredients in addition to just soy sauce. Toasted sesame oil is a must. A drizzle on top of finished dishes or in marinades adds a wonderful toasted, nutty flavor. Most grocery stores carry at least one brand in the ethnic foods aisle. Another must-have is unseasoned rice wine vinegar. Combined with other flavoring agents, it adds extra sparkle. Hot chili oil with or without red pepper flakes are also necessary. Just the slightest sprinkle enlivens bland dishes. Of course, if you like hot foods, add more.

Ginger & garlic are other requirements. Both flavors are necessary for Asian style dishes. And it doesn’t matter how you get that flavor. You can find powdered ginger or garlic powder everywhere. Most grocery stores carry jarred crushed ginger and jarred crushed garlic in their produce section. Usually the bottled garlic and ginger are prepared without salt. Many stores now carry whole peeled garlic cloves in the refrigerated section of their produce department. And some stores carry Gourmet Garden fresh herb pastes in handy tubes. These are usually found in the refrigerated section of the produce department. Watch out, though. Be sure to read the labels. Although the product is super convenient, the chili & garlic pastes are relatively high in sodium. However, the ginger and cilantro/coriander pastes are pretty good. And, in order to create a consistency useful for squeezing out of a tube, fillers have been added so the herbal flavor may not be as strong as desired. Of course, there’s always fresh ginger and fresh cloves of garlic.

Cilantro is another flavoring agent that works well in Asian style dishes. A generous sprinkling of the freshly chopped herb really boosts taste. Although fresh cilantro is best used as a finishing garnish, I have also thrown a couple of tablespoons of my own homemade frozen chopped cilantro into marinades & stir fries. Not as good as fresh, but better than no cilantro at all.

Another handy ingredient is Chinese Five Spice Powder This spice blend most commonly combines the sweet tones of star anise, fennel seeds, cloves, ginger, and cinnamon with the bite of Szechwan pepper and sometimes white pepper. It's one of the flavoring agents in Hoisin sauce, so it can be a good substitute. The sweet and pungent flavor goes well with meats and stir fries. Be forewarned, though. A little goes a long way. So you’re better off using just a ⅛ teaspoon to start with until you’re sure you like the flavor. It's also available in the ethnic foods section of most grocery stores.

The bottom Line: If you make your own lower sodium soy sauce substitute, then “the sky’s the limit.” You don’t have to worry about soy sauce sodium quantities at all. Just be sure to watch out for other Asian ingredients that are high in sodium. Things like Hoisin sauce, Oyster sauce, Thai fish sauce, garlic/chili paste, etc.

If you'd prefer using a commercially prepared lower sodium soy sauce, look for Asian inspired recipes that do not call for more than ¼ cup of soy sauce. Instead of the ¼ cup, just use 2 tablespoons of low sodium soy sauce.

And, of course, please realize that lower sodium soy sauces or soy sauce substitutes will NOT taste as good as the higher quality, authentic Chinese or Japanese sauces. But they will taste pretty good and they will definitely be lower in sodium.

Low Sodium Homemade Mayo

Sometimes I get a craving for chicken salad, tuna salad, or egg salad. Now normally, if I'm just smearing a bit of mayo on a sandwich, I'll use the prepared, store bought stuff. No one makes a truly low or no salt version. However, if I'm using a lot of mayo, I make my own unsalted version. At one time my local Safeway carried Davidson's Pasteurized Eggs and I could make true unsalted mayonnaise without worrying about salmonella. Eventually, the store stopped carrying those eggs, and I turned to EggBeaters (1/4 c. = 115 mg. sodium). I found a recipe for making mayo with the egg substitute. Not a no salt spread, but lower in sodium than the commercially prepared stuff. But I couldn't really use up a carton of EggBeaters before it would go bad. I just don't always use eggs a lot. So I was on the lookout for a powdered, dried form of eggs I could use.

Last week I picked up some Just Whites, powdered egg whites, and I decided to try them to make salt free mayo. They worked just fine. The mayonnaise was a bit thinner than store bought, but that would not be a problem in the chicken salad.

Low Sodium Homemade Mayonnaise 
(Printable Recipe)

1/3 cup Egg Beaters (at room temperature)
1/2 teaspoon dry mustard
1/4 teaspoon paprika
1/8 teaspoon cayenne
2 tablespoons lemon juice (I used 1 tbsp. lemon juice & 1 tbsp. vinegar)
1 cup vegetable oil

Notes: I also added a dash of low sodium Worcestershire sauce; a couple sprinkles garlic powder; 1/4 tsp. white pepper; and a pinch of sugar.

Combine egg substitute, spices, lemon juice and 1/2 cup oil in a food processor. Whirl a few seconds to mix. (I used the blender & let it blend for about 20-30 seconds) With machine running, slowly add the remaining 1/2 cup oil in a fine stream. (I poured the oil very slowly directly over the blades; I also had to stop & blend in the oil with a rubber spatula a couple of times)

Using Just Whites: I used 4 tsp. powder to 1/4 cup water and followed the package directions.