Lay's Kettle Cooked Lightly Salted Olive Oil & Herbs Potato Chips

Ready for Snacking!

Another addition to the list of “lightly salted” snack products. I just happened upon these a couple of days ago and decided to purchase one bag to “test drive.” Only 60 mg sodium per 18 chip serving and flavored with herbs. What’s not to like?

We had some that afternoon for a snack. My husband wondered how they could be low sodium when they seemed to have a “salty” flavor. I checked the bag’s nutritional label to make sure I hadn’t made an error. Yup, it was lower in sodium ‒ 60 mg sodium/28 g serving. The package also had a chart comparing the lightly salted version to a regular flavored chip. About 55% lower in sodium. Then I checked the ingredients and noticed citric acid. Ah ha! That’s what made the chips so zingy but without copious amounts of salt.

Only 60 mg sodium per 18 chips/28 g

We both enjoyed the flavor and texture of the thicker, kettle cooked chips. So, for us, the chips will be a nice addition to our low sodium repertoire. Not every day and not at every meal. But they certainly make for a nice change-of pace every once in a while.

Nathan's Jumbo Crinkle Cut Fries

Nathan's Jumbo Crinkle Cut Fries

I read somewhere that this product was low in sodium. So when I came across a bag in my local Safeway frozen foods section, I decided to check it out. I really wasn’t expecting much but was pleasantly surprised.

Only 20 mg sodium per serving!

There’s no salt in the ingredients, mainly just potatoes and vegetable oil. The website lists 15 mg sodium per 3 oz/14 pieces while the package I just purchased states 20 mg sodium per serving. Which is correct? I don’t know, but the difference isn’t worth worrying about.

Ready for the Oven!

Nathan's Crinkle Cut Fries are slightly different from other brands. They’re thicker and come already browned. So they crisp up nicely. My husband really enjoyed them as a side with a steak dinner. In fact, we both liked them so much that the bag was gone in a few days.

Steak & Fries!

Lay's Lightly Salted BBQ Potato Chips

Grab a bag!

Grab them while you can! They’re 50% less sodium and taste great! They have 75 mg sodium per 1 ounce serving (28 g or about 15 chips). And, the best part is that they taste the way BBQ potato chips should taste. They have a yummy BBQ flavor but without the copious amounts of salt that make your mouth burn. (That’s always been my complaint about regular potato chips, even going back to the days before low sodium. So much salt, that after a few nibbles, my lips and tongue were on fire.)

Sodium Content

I read about the BBQ chips and decided to look for them at my local grocery store. I was pleasantly surprised when I actually found them. I also read that there was a sour cream & onion version too but didn’t see it at my store.

One oz = 75 mg sodium

I still like unsalted potato chips and will continue to purchase them regularly. They’re a perfect addition to sandwich lunches. The BBQ chips will be a special every-once-in-a-while treat. We’ll enjoy them as long as they’re still available. By now, I’m all too familiar with the vagaries of low sodium shopping. Here today ‒ Gone tomorrow! Manufacturers change formulas and/or discontinue products while stores often stop carrying favorite items. That’s why I advocate the ABC approach: Always Be Checking!

Ready for munching!

So check out all your local stores that might carry the BBQ chips and stock up. Enjoy them while you can because you never know how long they’ll be around. But for us right now, they’re a fun addition to our low sodium life.

Unsalted Potato Chips

Unsalted Potato Chips

I know it sounds crazy, but I REALLY like unsalted potato chips. Truth be told, I actually like them better than the regular salted kind. They just taste so potato-ey. Years ago, I loved the idea of potato chips, but the actual experience never lived up to my expectations. After a couple of handfuls, my mouth started burning. It was the salt. Way too much.

I cannot imagine ever eating full salt potato chips again. I’ve tried Lay’s Lightly Salted potato chips. They have only 50% salt compared to the regular chips. As far as I’m concerned, they taste just fine. I can’t fathom why anyone would want more salt.

But back to the unsalted chips. I’m able to get both Kettle and Tim’s Cascade Style unsalted potato chips at my local grocery stores. The Kettle brand is a bit thicker than regular grocery store potato chips. The only downside is that they tend to get a bit greasy/oily near the bottom of the bag. It helps to store the bags upside down to distribute the oil better. Tim’s chips are super crunchy and thicker too. They’re also reduced fat, so they're not oily.

Whenever I shop, I pick up a couple of bags of whichever brand the store carries. Having a handful of crispy, crunchy potato chips makes even a so-so sandwich lunch something special. Throw in a Healthy Heart Market dill pickle, and there's no reason to complain about missing salt.

Chips & a pickle make a humble fried egg sandwich special!

I know other brands are out there, so look for them. I’d love to hear about what you’re able to purchase.

Party Snack Mix

Low Sodium Party Snack Mix

Everyone loves crunchy snacks! Whether it’s potato chips, popcorn, cheesy crackers, trail mix, or pretzels – they’re tasty and fun to eat. Unless you’re on a low sodium diet, that is. Then it can be hard to find suitable snacks that are satisfyingly crunchy, tasty, and low in sodium. Thank goodness products like unsalted potato chips and tortilla chips are becoming easier to find in most grocery stores.

But one of my favorite snacks will never be considered a low sodium treat. I’m talking about cereal-based party mix. Unfortunately, it’s a sodium nightmare. Sodium laden cereal; salted nuts, pretzels, and bagel chips; along with salted butter, and seasoned salt. What a boatload of salt! The good news is that if you change the ingredients, you can create a super crunchy and tasty treat, just as good as the original but without all the sodium. And you can use better quality ingredients and change the proportions a bit to make it a nutritious, fiber rich snack too.

I’ve been making this low sodium snack treat for a few years now. The only downside is that it is so irresistible that I want to eat more than I should at one sitting. I use salt free bite-size shredded wheat and whole grain corn puffs as a cereal base. I also add a slightly sweet low sodium cereal and unsalted pretzels. I increased the amounts of nuts/seeds used to give the snack mix more nutrition and protein. (Trader Joe's is a good source for all kinds of unsalted raw and toasted nuts/seeds.) Finally, I use unsalted butter, NSA seasoning blends (usually Forward from Penzeys), and low sodium Worcestershire sauce (French’s or Lea & Perrins). The end result is a great snack that doesn’t last long at our house.

Ready for Seasoning

One great thing about the recipe is that it can be easily doubled or tripled if you have a crowd. Also, it’s very flexible. Measurements and quantities don’t have to be exact. A little more or less of anything won’t make much of a difference. I avoid using small nuts or seeds. I think sunflower and sesame seeds would get lost in the mix, but pepitas are a really nice size. Their green color is a welcome addition too. Pistachios, almonds, and peanuts are great nut choices. I particularly like  pistachios. They’re the perfect size and texture with a delicious flavor and unusual green color.

LOW SODIUM PARTY MIX

(Printable Recipe)

6 Cups “Stuff”: Mix and match to suit your taste – just be sure to use a total of 6 cups.

3 Cups Low Sodium/NSA Cereal (See examples below)

2 Cups Unsalted Nuts/Seeds (See examples below)

1 Cup Unsalted Pretzels (See examples below)

Flavorings:

3 Tablespoons Unsalted Butter

1 Tablespoon Low Sodium Worcestershire Sauce:

1 Teaspoon NSA Seasoning Blend of Choice

½ Teaspoon NSA Garlic Powder

½ Teaspoon NSA Onion Powder

Ready for Oven/Microwave

Microwave Directions:

In large microwavable bowl, mix cereals, nuts, and pretzels; set aside. In small microwavable bowl, microwave butter uncovered on High about 30 seconds or until melted. Stir in seasonings. Pour over cereal mixture; stir until evenly coated. Microwave uncovered on High 4 to 5 minutes, thoroughly stirring every 2 minutes. Spread on paper towels to cool. Store in airtight container.

Oven Directions:

Heat oven to 250 degrees. In a large bowl, mix cereals, nuts, and pretzels; set aside. In small microwavable bowl, microwave butter uncovered on High about 30 seconds or until melted. Stir in seasonings. Pour over cereal mixture; stir until evenly coated. Pour cereal mixture into large ungreased roasting pan. Bake 45 minutes to 1 hour, stirring every 15 minutes. Spread on paper towels to cool. Store in airtight container.

Baking

VARIATIONS

Asian:

2 Tablespoons Unsalted Butter

1 Tablespoon NSA Toasted Sesame Oil

1 – 2 Tablespoons Low Sodium Soy Sauce (Depending on sodium content)

½ Teaspoon Sugar

½ Teaspoon Powdered Ginger

½ Teaspoon NSA Onion Powder

½ Teaspoon NSA Garlic Powder

¼ – ½ Teaspoon NSA 5 Spice Powder (Optional)

South of the Border:

Substitute  1 – 2 Tablespoons low sodium taco sauce for Worcestershire

Season with a chili flavored NSA blend

Barbecue:

Substitute  1 – 2 Tablespoons low sodium barbecue sauce for Worcestershire

Season with favorite NSA barbecue dry rub

Ready for Munching

INGREDIENT EXAMPLES

Cereals:

O Organics Wheat Squares – 100 Mg/ ¾ Cup

Barbara’s Honest O’s Multigrain – 20 Mg/1 Cup

Barbara’s Multigrain Puffins – 80 Mg/ ¾ Cup

Puffed Corn

Mini Shredded Wheat

Unsalted Pretzels:

Unsalted Small

Nuts/Seeds:

Dry Roasted Unsalted Peanuts

Unsalted Almonds (whole or slivered)
Roasted & Unsalted Pistachios (no shell)
Roasted & Unsalted Pepitas/Pumpkin Seed (no shell)

Low Sodium Crackers

A Few Favorite Low Sodium Crackers

Crackers are another one of those pantry items that come in handy when you’re following a low sodium regimen. Especially when you’re having one of those “I don’t feel like cooking up a storm” days. Or maybe it’s an “I’m out of bread and I don’t want to run to the store or haul the bread machine out” day. Whatever the reason, a supply of low sodium crackers can help.

Hard cook some eggs, pull out a couple of cans of low sodium tuna, chop up some leftover roast chicken, and you can have egg salad, tuna salad, or chicken salad ready in no time.  Spread on some low sodium crackers and you’ve got a quick, relatively easy lunch or dinner. Want something even easier? How about unsalted peanut butter and jam spread on crackers? Or perhaps unsalted cottage cheese mixed with a favorite salt-free spice blend on crackers? There’s always dips and crackers too.

Crackers are also a great accompaniment to soups, stews, and chilis. Some people love to crush crackers onto chili or soup. They like the extra crunch and heft that’s added. Or maybe it’s just the fun of being able to smash something by hand.

More Favorites

Luckily there are several options for buying low sodium crackers available at most grocery stores. Nabisco, one of the giant food manufacturers, offers Unsalted Tops Premium Saltine Crackers with 75mg sodium/5 crackers/16g while Ritz Hint of Salt is 30mg sodium/5 crackers/16g. Nabisco Wheat Thins Hint of Salt have 55mg sodium/16 crackers/31g, and Triscuit HInt of Salt is 50mg/6 crackers/28g.  

One of my husband's favorite crackers is Red Oval Farms Low Sodium Stoned Wheat Thins (25mg sodium/2 crackers/14g) In shopping for snacks for my gluten-sensitive granddaughter, I discovered something interesting: Many gluten-free rice crackers are also very low in sodium — and very tasty! For example, Nabisco Original Rice Thins have 85mg sodium/18 crackers/31g.  Blue Diamond Almonds offers Almond Hint of Sea Salt Nut-Thins with 80mg sodium/17 crackers/30g. I’ve found other brands and varieties of rice crackers with even lower sodium levels.

Lundberg and Quaker sell unsalted and/or lightly salted rice cakes. Another crunchy low sodium alternative. Finally, several unsalted or low sodium matzo crackers are available in the Kosher section of most grocery stores, usually either Streit’s or Manischewitz brands. Our favorites are the unsalted whole wheat matzos and the egg & onion matzos with 45mg/1 matzo/28g. (Bear in mind that most matzos are 6” x 7” rectangles.) If your grocery store does not carry an assortment of matzos regularly, they might during Passover. That’d be the time to stock up. (While you’re at it, look for unsalted matzo meal, a perfect substitute for dried bread crumbs.)

Now, that's what I call a cracker!

See what you can find at your local grocery stores. You might be pleasantly surprised. As always, be sure to check the nutrition labels. It’s amazing how sodium levels vary from brand to brand and even between similar products within the same brand.