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Tips for a Low Salt Diet

—

by

Philip Archer
in

By Sandra Kaye Williams:

 

  • Read ALL food labels and stick as much as possible to less than 120mg/100g.
  • Shop around the edges of the supermarket where possible – this is where the foods are fresh or processed as little as possible.
  • Cook and eat fresh fruits, veggies, meat and fish wherever possible.
  • Shellfish and fish without a backbone are all very high in salt, so best to avoid them.
  • Buy raw nuts and dry roast them – they are delicious.
  • Processed meats are all very high in salt. A butcher made me a low salt ham last year – the flavor was delicious.
  • In a restaurant, ask for the dressings and gravies to be served on the side. This way you can control how much you use.
  • Bake your own bread and add no salt. I can taste the difference.
  • Some small bakeries bake bread with minimal salt.
  • Use frozen veggies or low salt tinned veggies and legumes.
  • Cook your on legumes from scratch. You can cook a larger batch and then freeze some for later.
  • Coles home brands seem to be generally lower in salt – their tinned tomatoes have no salt.
  • Massell stock powders have much less salt and add flavor to many meals including vegies. Use in moderation.
  • Nimbin chees has the lowest salt content I can find – it has 300mg/100g – a good treat.
  • Soft cheeses, boccincini and ricotta cheeses have less or no salt. The packaged fruit and chilli cheeses are low salt.
  • Vetta past is not only almost salt free but also low carb as well.
  • Check salt content of margarines – some low salt margarines have more salt than “normal” margarines.
  • Freedom foods have low salt corn flakes. I also use these to make corn crumbs.
  • Oats are very low salt.
  • Coles make a low salt peanut butter.
  • Freedom foods corn chips are low salt.
  • Always check commercial herbs and spices – many use salt as a base.
  • I found pure curry powder at a health food shop – that too is normally made with a base of salt.
  • Ice cream is always low salt!

There is a website called saltmatters.org. It is an old website but it could have some valuable ideas.

I hope this is helps. I try to make breakfast and lunch as salt-free as possible which means I can take some liberties at night.

I used to have an attack of severe vomitting every month or two and could not work out the reason but since following this low salt diet I have not had an attack.

 

** Please note that there is no dietitian input into this list of helpful tips. You should always check with your health professional before making changes to your diet.

salt sun

 

They say we eat too much salt.

http://www.abc.net.au/news/2016-03-24/reducing-salt-intake-could-save-thousands-of-lives-each-year/7274140

This may be the solution thanks to Food.com for this post

HERB BLEND AS SALT SUBSITUTE

Ingredients

  • 1 tbsp ground cayenne pepper
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp dried parsley flakes
  • 1 tsp dried savory
  • 1 tsp ground mace spice
  • 1 tsp round black pepper
  • 1 tsp dried sage
  • 1 tsp dried marjoram
  • 1 tsp lemon, rind of, ground, dried, grated

Preparation

  1. In small bowl, mix together all ingredients and stir well.
  2. Pour into an airtight glass container and store in a cool, dark place for up to four months. Serve as you would salt.
    • 300 Calories
    • 6 g Fat
    • 15 g Sugar
    • 63 g Carbohydrates
    • 0 mg Cholesterol

Nutritional Information per Serving

Source: Food.com

In the event you find this recipe inappropriate for diabetics, please contact us and we will review your suggestions.

 

HOMEMADE CHICKEN STOCK (no salt)

INGREDIENTS

 

  • chicken carcass in slow-cooker
  • Add water to cover.
  • Add 1 tsp (5 mL) ginger,
  • 1 tsp parsley (1 mL),
  • 1/2 tsp ginger powder (2 mL)
  • thyme (optional) and
  • 1/2 tsp (2 mL) black pepper.

 

INSTRUCTIONS

  1. In a slow cooker set on low and cook overnight add the chicken carcass and other ingredients
  2. Strain and either refrigerate or freeze the chicken stock in an airtight container.
  3. This chicken stock makes a wonderful base for soups and gravies.

 

SALT-FREE SAUERKRAUT

INGREDIENTS

2 Kg cabbage
1 Tbsp. caraway seeds
1 Tbsp. dill seeds
1 Tbsp. celery seeds
1 Tbsp. crushed peppercorns
Filtered water
INSTRUCTIONS

  1. Shred or finely chop cabbage. Place in a non-metal bowl.
  2. Grind seeds and peppercorns with a mortar and pestle; toss ground seeds in the bowl with the cabbage until well blended.
  3. Pound the mixture a little with a Cabbage Crusher or pounding tool to get the juices flowing.
  4. Pack the cabbage mixture into the clean jar, rather tightly. Add just enough water to bring the liquid level to just above the cabbage.
  5. Weigh the cabbage down with a fermenting weight, if needed.
    Cover the jar with a tight lid, airlock lid, or coffee filter secured with a rubber band.
  6. Culture at room temperature (15 – 20 C is preferred).
  7. Check the kraut’s aroma and water level daily; replenish the water if needed. If it starts to smell anything but sour, start again. Making kraut without salt is doable, but is a risk, so be attentive and aware of what the ferment is doing and keep it happy. Mould may appear on the surface, but don’t worry about it unless the mould is dark-coloured.
  8. Sauerkraut should start to get tangy within about 5 days. Continue tasting daily and place in cold storage when it reaches desired flavour.