The Sodom of Sodium (get it?!?)

I don’t know about you, but my body retains more sodium (and everything else) in summer rather than the cooler months when our metabolisms run at a faster rate.  Your body NEEDS sodium – you cannot live without it.  BUT you really shouldn’t consume more than 1500 milligrams per day or it can turn into a BAD thing.  Sodium can go by a number of names, including salt, sodium benzoate, disodium or monosodium glutamate. .  Read labels and be aware!  To help you, here are some foods high in sodium, and below THAT are some alternatives.

  • Foods that are pickled (unless they come from Lula’s for Lunch…and More! Catering ) !! like the Tarragon Sherry pickles in the pic above
  • Foods that are smoked  (unless they come from Lula’s for Lunch…and More! Catering ) !!  like the Smoked Trout in the pic above
  • Condiments, such as soy sauce, teriyaki sauce, cocktail sauce and ketchup
  • Prepared salad dressing (Lula’s are homemade so no worries!)
  • Foods served in a broth or with au jus
  • Some cereals
  • Meat, poultry or seafood that has been enhanced with a sodium solution (virtually ALL pre-cut, prepackaged protein)
  • Canned beans
  • Canned tomatoes
  • Processed cheeses, such as American
  • Spice mixes that have salt in them

Citrus is one of my favorite ways to enhance flavor.  Also, don’t forget that many prepared foods now come in low and no sodium varieties – always buy these, and add the extra tidbit of salt you may desire, OR,  here are some more ways to use spices and herbs in place of sodium:

  • Basil: Fish, lamb, lean ground meats, stews, salads, soups, sauces, fish cocktails
  • Chives: Salads, sauces, soups, lean meat dishes, vegetables
  • Cinnamon: Fruits (especially apples), breads, pie crusts
  • Curry powder: Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup, mayonnaise
  • Dill: Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, fish
  • Garlic (not garlic salt): Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes
  • Ginger: Chicken, fruits
  • Mustard (dry): Lean ground meats, lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, mayonnaise, sauces
  • Nutmeg: Fruits, pie crust, lemonade, potatoes, chicken, fish, lean meat loaf, toast, veal, pudding, ANYTHING with cream in it – savory OR sweet
  • Onion powder (not onion salt): Lean meats, stews, vegetables, salads, soups
  • Paprika: Lean meats, fish, soups, salads, sauces, vegetables
  • Parsley: Lean meats, fish, soups, salads, sauces, vegetables
  • Peppermint extract: Puddings, fruits
  • Rosemary: Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffings, potatoes, peas, lima beans
  • Sage: Lean meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, lean pork
  • Thyme: Lean meats (especially veal and lean pork), sauces, soups, onions, peas, tomatoes, salads
  • Turmeric: Lean meats, fish, sauces, rice

AND…the #1 way to reduce sodium in your diet – DON’T PUT SALT ON THE DINNER TABLE!  I’ve gotta tell ya’ – NOTHING is more insulting to a cook than salting something before you’ve tasted it!

Here’s to your health, and your joy! -Lula

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