I must restrtict my sodium intake. Love Unc Ben sides but TOO HI in Sodium. Need low sodium but TASTY recipes.!


Question: I must restrtict my sodium intake!. Love Unc Ben sides but TOO HI in Sodium!. Need low sodium but TASTY recipes!.
I need to get some nutritional info (can't go to the stores & read lables because disabled) Is it possible to prepare low sodium sides that are actually TASTY!?!?!? I really love my salt, but it's a NO NO now!. HELPWww@FoodAQ@Com


Answers:
And to the answer above me!. Those are all great sounding dishes but things like cambells soups (unless reduced salt and still then it is still kinda bad) are loaded with salt!. So are a lot of condiments i!.e!. ketchup, b-b-q sauce, salsa, refried beans etc!.!.!.!. also jarred pasta sauce is a no no for the most part unless it is NSA!.

am also on a salt restricted diet!. And yeah you can do low sodium that tastes okay!. I use a salt substitute!. Here is a list of stuff that I have found that is nice a low sodium!. Basically if it's fresh your are okay, if it is frozen you are okay, canned fruit is pretty low sodium!. However canned veggies are loaded with salt, you can but No Salt Added canned tomatoes, corn, peas, and grean beans etc!.!.!. So here is my list of stuff!.
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My name is Krizinne and I am currently on the transplant waiting list!. When I was first diagnosed with cardio-myopathy, I was told I would have to follow a low sodium diet!. I like my junk food and that includes salt, and at first I thought that basically all I could eat was fresh or frozen fruits and veggies, and pasta and rice (no salt in those items) so even though I craved salt I didn’t eat anything that contained salt unless it was naturally found there (i!.e!. carrots, milk celery etc…)!. This led to me breaking down and pigging out on junk food!. That was when I realized that I could eat some of my old favorites I just had to eat it in a serving size that was with-in my diet guidelines!. (200 mg a day -500 for breakfast, 500 for lunch, 500 for dinner, and 500 for a snack in there somewhere)!. I bought a small and cheap kitchen scale to weigh out my servings of chips, put them in snack sized baggie and write out the amount of sodium in that serving!. That allowed me to treat my self occasionally to a junk food snack and has helped to keep me from just eating too much sodium!.

I also like to cook so I started looking around on the internet and in stores for low or no sodium foods!. I also stated trying to make some of my favorite foods/dishes but with lower sodium amounts!. Something’s just don’t taste right with out the salt in them so when you add it you need to keep track of how much sodium is in the dish and then figure out how much there is in each serving!. Then there are some things that have so much sodium in the regular version, that a reduced sodium variety doesn’t taste all that different!. (Hot dogs, some chips, salsa etc…)

The first thing to remember when you start eating low sodium is look on the label on Everything you plan to eat!. Carrots, celery and a few other veggies do already have a little salt naturally but are not too bad!. There is also sodium in bread, milk, cereal, yogurt, cottage cheese, other cheeses as well eggs, soda’s, hydrating drinks (Gatorade, PowerAde etc…) baking supplies (baking soda, baking powder, and self rising flour) etc… Almost everything that has different flavors have different amounts of sodium per serving and sometimes the Name brand is better and sometimes the store brand has less sodium!. Remember to stick to the serving size to make sure you only eat what you are allowed to in your diet!.

Here are some neat websites that you can order low sodium or no salt food, and ingredients to make other yummy stuff!.

www!.healthyheartmarket!.com

www!.livinglowsodium!.com

www!.heartwisefood!.com


This is a web-site where you can check the nutrition facts of your favorite chain restraints!. This is very handy to see what you should and shouldn’t order!.

http://www!.fastfood!.com/nutrition/defaul!.!.!.


The following are items I have purchased in a store or online and most of them I like a lot!. Some products are different to get used to at first and some are just better if you mix it with something else!.






Seasonings:

Kirkland seasoned salt found at Costco 170 mg of sodium per ? tsp

Misty’s seasoned salt found most anywhere 100 mg of sodium per ? tsp

Salt Free seasoning found at Honks Dollar store 0 mg of sodium per serving

Jane’s Krazy Mixed-Up Seasonings Original Mixed Up Salt found most anywhere 220 mg of sodium for ? tsp

also use granulated garlic, or garlic powder instead of garlic salt, and onion powder instead of onion salt!.

Meats:

Great Value (Wal-Mart Brand) Bacon found at Wal-Mart 190 mg of sodium per 2 slices

Kirkland bacon found at Costco 200 mg of sodium per 2 slices

_ Great Value low sodium bacon found at Wal-Mart 200 of sodium per 2 slices (I think)

Hebrew National Low fat franks found at most larger grocery stores 325mg of sodium per 1 frank
I have found Hebrew National dogs online that are even lower sodium but I can’t seem to find them in stores!.

Tyson Natural Chicken Breasts found most anywhere 40 mg of sodium per 4 oz of chicken
*********A lot of chicken breasts are at 80-180 mg of sodium per 4 oz Double check the package because some are 80 mg and above even though they have the same packaging as the 40 mg breasts!. Check each package, it has a green label but they are not all the same!.

Coleman’s Natural all beef franks 250 mg of sodium per 1 frank I found these at Smiths/Kroger
I just found these and actually like them better than the Hebrew National!.


Bullions:

Wyler’s Reduced Sodium Chicken Cubes found most anywhere 560 mg of sodium per cube

Wyler’s Reduced Sodium Beef Cubes found most anywhere 540 mg of sodium per cube

Wyler’s Sodium Free Chicken Instant Bullion found most anywhere 0 mg of sodium per tsp!.

Home Again Sodium Free Chicken Base 0 mg of sodium per serving

Home Again Sodium Free Beef Flavored Stock 0 mg of sodium per serving







Cereal:

Go Lean Crunch 95mg of sodium per 1 cup
(there is another Kashi cereal that I really like that has no sodium at all in it but I just can’t seem to remember which one it is!.)

Post Shredded Wheat Honey Nut 70mg of sodium per 1 cup

Snack Stuff:

Kernel Seasons White Cheddar popcorn seasoning found at Wal-Mart and www!.healthyheartmarket!.com Market 75 mg of sodium per ? tsp

Kernel Seasons Barbeque popcorn seasoning found mostly at www!.healthyheartmarket!.com 5 mg of sodium per ? tsp

Kernel Seasons Kettle Corn popcorn seasoning found at Wal-Mart and www!.healthyheartmarket!.com 0 mg of sodium per ? tsp

Kernel Seasons Chocolate Marshmallow popcorn seasoning found at www!.healthyheartmarket!.com __ mg of sodium per ? tsp

Frog Ranch Salsa found at www!.healthyheartmartket!.com or www!.livinglowsodium!.com 40 mg of sodium per 2 oz

Terra Red Bliss Sun Dried Tomato and Balsamic Vinegar found at health food store and a lot of grocery stores or online 85 mg sodium per 1 oz
*********These are just right per serving because even though they aren’t that salty they stop the salt craving in just one serving

Terra Red Bliss Olive Oil, Roasted Garlic, and Parmesan Chips found at health food stores, chain markets or online 115 mg of sodium per 1 oz
Terra also makes other great chips and some are unsalted or even lower amounts of sodium!.

Frito’s “Pinch of Salt” corn chips 75 mg of sodium for 1 oz

Walgreens Café W Super Energy Mix (trail mix) 12mg of sodium for 1 ? oz

Tostito’s Pinch of Salt White Corn Rounds 75 mg of sodium for 1 oz

McCormick Vegetable Dip Seasoning Mix 130mg of sodium per ? tsp dry mix (makes 2 tbsp of dip plus sodium from sour cream)

Walgreens Select Cranberry Almond Granola 30mg of sodium per ? cups

Low Sodium Ritz Crackers 35 mg per 5 crackers

Unsalted saltine crackers 50 mg of sodium per 5 crackers

Canned Goods:

No Salt Added Corn found most anywhere 10 mg of sodium per ? cup serving

No Salt Added Green Beans found most anywhere 10 mg of sodium per ? cup serving

No Salt Added Tomatoes found in most store and name brands ___ mg of sodium per __

No Salt Added Tomato Sauce found in most store and name brands __mg of sodium per ___


Eden Valley No Salt Added Beans - Various Kinds

Giorgio No Salt Added Mushrooms 25 mg of sodium per ? cup plus liquid

Lindsey Low Sodium Olives 40 mg of sodium per 5 olives

If you like the ease of canned artichoke hearts for pasta’s and other things make sure they are not the marinated kind!. Use just plain old canned artichoke hearts, because the have a lot less sodium!. Or try using frozen artichoke hearts!.

Campbell’s Ready To Serve Low Sodium Soup 140mg of sodium per 1 serving (1 can=1 serving)
There are other low sodium chicken soups that you add water too, but some are 45% reduced sodium, and some are only 25% reduced, so double check the labels!.




Sauces:

Sue Bee Honey Barbeque Sauce found at most grocery stores 102 mg of sodium per 1 tbsp

Angostura Teriyaki Sauce 350 mg of sodium per 1 tablespoon
********Kikkoman’s has a low sodium version but the above brand is considerably lower than Kikkoman’s

Angostura Lite Soy Sauce 390 mg of sodium per 1 tablespoon
********Kikkoman’s has a low sodium version but the above brand is considerably lower than Kikkoman’s


Pasta Sauce:

Enrico’s NSA Pasta Sauce 25 mg of sodium per ? cup

Francesco Rinaldi NSA Pasta Sauce 25 mg of sodium per ? cup


Baking:

Ener-G Sodium Free Baking Soda found mostly at www!.healthyheartmarket!.com and www!.livinglowsodium!.com 0 mg sodium per serving

Ener-G Sodium Free Baking Powder wound mostly at www!.healthyheartmarket!.com and www!.livinglowsodium!.com 0 mg of sodium per serving

Featherweight Sodium Free Baking Powder wound mostly at www!.healthyheartmarket!.com and www!.livinglowsodium!.com 0 mg of sodium per serving






Drinks:

PowerAde 55 mg sodium per 8 oz------Gatorade is much, much more 100 mg of sodium per 8oz and up

Glaceau Vitamin Water various flavors 0 mg sodium per 8 fl oz

Misc:

Rice-a-roni Beef Flavor 680mg of sodium for 2!.5 oz dry



When making soups and all that stuff I use ? no salt bullion and ? low sodiumWww@FoodAQ@Com

you can pretty much reduce your salt intake by making everything homemade!. if it was Uncle Ben's rice that you liked try making it yourself and just not adding any salt to it!. Any of the dishes that you like can be made by just simply leaving the salt out!.Only salt it at the table and be very moderate with it!. If you do that with all the food that you eat it will help alot!. It's one of the easiest and healthiest ways to cut back on salt!.Www@FoodAQ@Com

If you like rice as a side dish, try Lundbergs Long Grain and Wild Rice Blends!. There is no seasoning and no added salt!. You can flavor your dish with mushrooms sauteed with olive oil, fresh herbs, ground pepper, garlic, scallions!. Whatever you select!. You need to be creative and stay away from anything that is "prepared", instant,etc!. You will eventually get over the sodium cravings!.Www@FoodAQ@Com

Prepare the sides yourself then you can substitute low sodium ingredients!. If you are looking for packaged products then you would have have to research that!. If you want any recipes then email meWww@FoodAQ@Com

because of blood pressure, I'm on low sodium diet, there is no such thing as tasty!.Www@FoodAQ@Com

Try making your own easy meals:

Cheeseburger Macaroni --
1 lb!. ground beef
1/4 onion, minced
1 cloves garlic, minced
14 1/2 oz!. can diced tomatoes
2 cups raw macaroni, (cook according to package directions and drain)
1 can Campbells Cheddar cheese soup
salt & pepper to taste

Saute the onion and garlic in a little olive oil!. Add the ground beef and brown!. Add the diced tomatoes, including the liquid in the can!. Simmer until the liquid is mostly reduced!.!.!.5 to 10 minutes!. Stir in the macaroni and Cheddar cheese soup!. Heat through!.

You can always add more cooked macaroni if you need to stretch the dish a bit!.
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Spaghetti Pizza:
A Kid Favorite:
1 pound box spaghetti noodles
1/2 cup milk
1 large egg
1 Jar Marinara Sauce
1 pound lean ground beef
2 cups shredded mozzarella cheese
13 x 9 glass baking dish

In a large stock pot boil water to cook spaghetti, follow package directions!. Drain!. Measure milk in large bowl, add egg, mix well, add spaghetti and mix well!.

While spaghetti is cooking brown lean ground beef in large saute pan!. Drain excess fat, return to pan and add the marinara sauce!. Simmer on low!.

Lightly grease a 13 x 9 glass baking dish!. Pour spaghetti into dish, top with meat mixture and spread cheese on top!. Bake for 20-25 minutes uncovered or until cheese has melted!.

You could use a mild sausage or turkey sausage for a different twist!.

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Shepard's Pie:
-Brown 1 pound beef/ ground turkey
-Add 1-2 cloves of garlic, 1 1/2 tsp Worcestershire sauce, and 3/4 cup ketchup
-Cover and simmer 20 minutes
-Coat casserole dish w/ nonstick cooking spray

1st Layer - meat sauce
2nd Layer - Green beans and corn
3rd Layer - mashed potatoes
Top with cheddar cheese (as much as you want)

350 degrees (preheated oven) for 30 minutes - bake uncovered


Meatloaf
1 1/2 pounds ground meat
1 slice of bread
1 egg
1 package of Lipton's Onion Soup Mix
pepper to taste
4 TBSP ketchup
1/2 cup half and half

*SAUCE*
4 TBSP apple cider vinegar
2 TBSP packed brown sugar
1/2 cup ketchup

preheat oven to 350 degrees

Mix sauce together until smooth and set aside

Add all ingredients together!. Put in a loaf pan!. Pour suace over and cook for 1 hour 15 minutes!. Do this whether you use the sauce or not


Keilbasa Dinner
BBQ Sauce ----
1 cup ketchup
1/2 cup cider vinegar
1 tsp chili powder
1 1/2 cup water
celery seed > pinch
3/4 cup brown sugar
1 tsp nutmeg and paprika
1/2 tsp black pepper
hot sauce to taste
--COOK 'TIL THICKENED--

1 lb kielbasa sliced (like quarters)
BBQ sauce (made already or use 1 cup store bought)
1 cup water

simmer kielbasa, sauce, and water until thickened!. Serve over cooked white rice
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Try Zatarain's Dirty Rice or Jambalaya Mix!. With the dirty rice mix you have to use ground beef!. With the Jambalaya Mix you can use chicken or smoked sausage!.( *It taste best with sausage)!.

My version of ghoulash:

Ground Beef with vegetarain beans(pork and beans without the pork) with chopped onions, picante sauce, and tomato sauce!. Serve over white rice!.

Pasta Salad with veggies: Tri-colored rotini pasta with chopped onions, tomatoes, cucumbers and green olives!. Mix with Robusto Italian Dressing!. Add a little seasoned salt and black pepper!. Chill in the frig!.

Chicken Pettazini:

Spaghetti with chopped, grilled, boneless chicken breast, Four Cheese white sauce or the Roasted Garlic and Parmesan cheese white sauce!. You can also add green pepper if you like!.
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Four Cheese Macaroni Casserole

Ingredients-
3 cups uncooked macaroni
1 (28 ounce) can whole peeled tomatoes, drained and chopped
1 teaspoon Italian seasoning
1 teaspoon dried oregano
1 teaspoon basil
salt and pepper to taste
1 1/2 cups grated Cheddar cheese
1 1/2 cups shredded mozzarella cheese
3/4 cup freshly grated Parmesan cheese
1/4 cup crumbled feta cheese


Preparation-
Preheat oven to 350 degrees F (175 degrees C)!.
Bring a large pot of lightly salted water to boil over high heat!. Add macaroni, and cook until al dente, about 8 to 10 minutes!. Drain, and pour hot pasta into a casserole dish!.
Meanwhile, in a large bowl, stir together tomatoes, italian seasoning, oregano, basil, salt, and pepper!.
Stir into the hot pasta 1 cup of Cheddar, 1 cup of mozzarella, and 1/2 cup of Parmesan!. Continue to stir until the cheeses have melted!. Then stir in tomato and herb mixture!. Sprinkle 1/2 cup Cheddar, 1/2 cup mozzarella, 1/4 cup Parmesan, and 1/4 cup feta over the top of the casserole!.
Bake in preheated oven for 15 to 25 minutes!.
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baked ziti

1 jar of good pasta sauce
1 lb zita prepared
1 lb ground beef
1 tsp italian seasoning
1 med onion chopped
1 garlic clove minced
8 oz riccotta cheese
8 oz mozzerrella cheese

take your ground beef and start browning in a pan add onion garlic italian seasoning and a dash of salt and pepper while cooking the meat(I tend to find that this adds to the flavor of the meat) then add the pasta sauce bring to a boil and set down to simmer

now get a good sized baking dish add your prepared pasta and the sauce and mix add dollops of the riccotta and be sure to submerse slightly(frankly i like having larger bits of riccotta in amongst my pasta)sprinkle with the mozzerella on top and put in a 350 degree oven and bake for 25 minutes or until bubbly and serve!.
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bbq chicken legs!.

2-3 chicken legs(or how many you like)
1 tsp seasoned salt
1 bottle of your fav bbq sauce

first take your chicken and place in a baking dish sprinkle the seasoned salt to the chicken and place in a 350 degree oven for about 1 hour!. then add the bbq sauce all over the chicken and bake for an additional 15 minutes and serve!. (I usually make this while i am helping the kids with homework!.

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fast and easy bacon homefries

4 potatoes cubed(no need to peel if you don't want to)
1/4 lb bacon chopped

first you chop your bacon and add it to a large fry pan fry till some of the fat is rendered then add potatoes and sprinkle with some salt and pepper and cook untill soft and lightly brown!.
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