Low Sodium Recipes ?

I've been having some issues with my blood pressure being high lately (I'm already on meds). I've been trying to come up with new recipes that are low in sodium and I'm running out of ideas.
The hard part is trying to find things that are fairly quick since I don't have much time to prepare
when I get home at 8 or 9 from work and I keep a relatively kosher kitchen.. Any ideas ?

C. Bowman wrote:I've been having some issues with my blood pressure being high lately (I'm already on meds). I've been trying to come up with new recipes that are low in sodium and I'm running out of ideas.
The hard part is trying to find things that are fairly quick since I don't have much time to prepare
when I get home at 8 or 9 from work and I keep a relatively kosher kitchen.. Any ideas ?

I deal with the same issue...which sucks. I like making taco's: quick and easy. What I do is buy corn tortillas (you can find them with only 10mg of Sodium per tortilla, whereas Flour is as high as 250mg per tortilla!). There are lower sodium, spicy refried beans (jalepeno), and with a little lettuce and avocado, it's a great easy meal very low in sodium.

I read the back label of every package now to look for lower sodium options. Stay away from frozen foods and canned foods (very high) unless stated they are lower. There are even hot sauce alternatives that are 10mg per serving (Tabasco is about 100+).



Good luck. I feel 100 times better by lowering my sodium intake, as well as lost some weight and sleep better.

There have been many studies done in the past few years disputing the salt/high blood pressure connection. Many say that if you have good functioning kidneys, moderate salt intake should not be a problem. IDK.

Linda Baehr wrote:There have been many studies done in the past few years disputing the salt/high blood pressure connection. Many say that if you have good functioning kidneys, moderate salt intake should not be a problem. IDK.

It's processed sodium that affects sodium hyper-sensitive people like myself. I believe that is the issue here.
And yes, there is a definite correlation between highly processed sodium and hypersensitivity leading to higher blood pressure in certain individuals.

Most of my problem is definitely tooooo much processed food. I'm always on the run
and don't have a real kitchen at work to prepare a proper meal and I'm never home
enough to cook.

T-Bone,
the tacos sound great, I love mexican food. I get worn our reading all the damn
labels for sodium, fat, calorie content. I'm sure the wine consumption and a few added
pounds haven't helped my BP either
thanks
Carrie

C. Bowman wrote:Most of my problem is definitely tooooo much processed food. I'm always on the run
and don't have a real kitchen at work to prepare a proper meal and I'm never home
enough to cook.

T-Bone,
the tacos sound great, I love mexican food. I get worn our reading all the damn
labels for sodium, fat, calorie content. I'm sure the wine consumption and a few added
pounds haven't helped my BP either
thanks
Carrie

When you have time, just buy a few packages each of corn tortilla's, and stick them in the freezer. They thaw out very quickly. They are such a better alternative to bread (which is loaded with Sodium) and crackers. I also eat a lot of eggs, hard-boiled, which is great with a little hot sauce. When I'm on the road, which is alot, I eat salads with Balsamic (0 % Sodium) based dressings. Avocado's, almonds, eggs, corn tortillas...German reisling!
And silver tequila...all good choices for a healthy lifestyle

Also what I've found is wines with higher alcohols really pump up my BP when eating salt rich foods...and my heart pounds at night (I'm surprised I'm not dead yet...must be the tequila!)

Good luck with this...I know exactly how you feel, and when you tweak your diet just a bit, you will feel so much better.

I sort of knew I was going to get it, as heart trouble is widespread in my family, and sure enough, I'm at pre-hypertension levels. Sucks, because I'm rather phyiscally active, and I don't eat much in the way of processed foods (at least salt - sugar, hell yeah!). I eat fast food maybe once or twice a month, and I try not to eat anything prepackaged as a meal. My sodium intake is fairly low, and my activity level is high, but you can't beat genetics. I picked up the digestive issues that are also rampant in my family tree as well - been on Aciphex for 2 years now, and likely will be on something like it for life.

Sucks getting old. This is bullsh*t

Terence T-Bone Livingston wrote:

C. Bowman wrote:Most of my problem is definitely tooooo much processed food. I'm always on the run
and don't have a real kitchen at work to prepare a proper meal and I'm never home
enough to cook.

T-Bone,
the tacos sound great, I love mexican food. I get worn our reading all the damn
labels for sodium, fat, calorie content. I'm sure the wine consumption and a few added
pounds haven't helped my BP either
thanks
Carrie

When you have time, just buy a few packages each of corn tortilla's, and stick them in the freezer. They thaw out very quickly. They are such a better alternative to bread (which is loaded with Sodium) and crackers. I also eat a lot of eggs, hard-boiled, which is great with a little hot sauce. When I'm on the road, which is alot, I eat salads with Balsamic (0 % Sodium) based dressings. Avocado's, almonds, eggs, corn tortillas...German reisling!
And silver tequila...all good choices for a healthy lifestyle

Also what I've found is wines with higher alcohols really pump up my BP when eating salt rich foods...and my heart pounds at night (I'm surprised I'm not dead yet...must be the tequila!)

Good luck with this...I know exactly how you feel, and when you tweak your diet just a bit, you will feel so much better.

Yum, hard boiled eggs with hot sauce! Never thought of that! I think the corn tortillas idea is a good one as well. I've never been a bread fan.

Nothing about my diet is great, I'm a carb, snack & choc junkie.
What a broken down old bitch ! I'm going to the store for tortillas (ok, corn)

C. Bowman wrote:Nothing about my diet is great, I'm a carb, snack & choc junkie.
What a broken down old bitch ! I'm going to the store for tortillas (ok, corn)

Carbs are fine, if they are not huge sodium. Chocolate is not a sodium issue, and makes you happy, so don't give THAT up

C. Bowman wrote:Nothing about my diet is great, I'm a carb, snack & choc junkie.
What a broken down old bitch ! I'm going to the store for tortillas (ok, corn)

But please make sure to look at the back of the corn tortilla packages. Some are higher than others, so not any corn tortilla will satisfy. Trader Joe's has them. They also have low sodium tuna in a can (water based), low sodium chicken broth and low sodium soups.

Go to town on chocolate...that's one vice that you should not give up!!!

[quote="Todd F r e n c h"]

Terence T-Bone Livingston wrote:

C. Bowman wrote:.

Yum, hard boiled eggs with hot sauce! Never thought of that! I think the corn tortillas idea is a good one as well. I've never been a bread fan.

Right now I'm having a salad with grilled turkey breast sliced up (no sauce added), with a balsamic / olive oil dressing and lots of pepper. Awesome.

WOO HOO ! I'll have a plate of chocolate & bottle of wine for dinner.
I had an avocado w/ 1 tsp of salsa and 3 low sodium crackers & 4 sticks of celery for lunch .
I found a web site called DineWise they specialize in a bunch of low sodium meals
that you can order and have delivered to pop in the microwave.

T-bone - dude, nice call on the hard boiled eggs with hot sauce! I had one tonight as my evening snack, and it kicks all kinds of ass (that's a type of donkey)!

In general, go for big flavors - hot sauce, curries, dry rubs (make your own, most commercial ones have salt.... just put in similar ingredients and leave out the salt).

But your comment about eating a lot of processed food... that' going to make it harder. If this is a really big health issue for you try to take the time to make at least dinner from scratch. Doesn't have to be complex.. but you can control what you eat. I love things like a chicken breast sauteed with pepper, deglazed a bit with thing slike chutney added to the deglazing liquid. Or stock (the boxed ones are pretty nice and come in low-sodium variations with some mustard and capers. Simple stuff that you can keep in the house, reuse over time and that provides real flavor.

Oh one more thing - you mentioned 'processed sodium.' Note that salt is naturally occuring. If it's the processing into a commercial salt like Morton's t hat makes it affect you perhaps one of the minimally process salts (sea salt etc) would allow you to use some salt. It's a shame to use none since it does heighten flavors. Of course health > flavors.

Starting yesterday (1/25/09) I have layed out a game plan and better menu choices, it will take some time and effort but I have to do it. I spent 2 frickin hours in the grocery store last night, ARGH ! my eyes were tired from reading labels but and found plenty of things that will be better choices and lots of fruits & veggies, chx breasts, and other low sodium choices, NO Prepared garbage food.
I found both white & yellow corn tortillas with 0 mg of sodium and 0.5 gr of fat, I made soft tacos last night. Since Saturday night of lower sodium food my BP went from 148/94 to 136/75 (Phew !) . I already feel better today. thx for all your help and I'm always looking for new menu ideas, you would think after spending 25 years in the restaurant biz I'd be better at this.

C. Bowman wrote:Starting yesterday (1/25/09) I have layed out a game plan and better menu choices, it will take some time and effort but I have to do it. I spent 2 frickin hours in the grocery store last night, ARGH ! my eyes were tired from reading labels but and found plenty of things that will be better choices and lots of fruits & veggies, chx breasts, and other low sodium choices, NO Prepared garbage food.
I found both white & yellow corn tortillas with 0 mg of sodium and 0.5 gr of fat, I made soft tacos last night. Since Saturday night of lower sodium food my BP went from 148/94 to 136/75 (Phew !) . I already feel better today. thx for all your help and I'm always looking for new menu ideas, you would think after spending 25 years in the restaurant biz I'd be better at this.

That's great news, Carrie. Keep it up...you will even lose weight because of the healthier eating habits! (not that you need to lose weight or anything...it will just happen.)

I'm counting on losing weight too. I need to shed a love handle or two or three. I guess if I quit sitting here on my fat ass and visiting (damn you guys) and move around would also help.

Carrie,
As it has already been highlighted, it is the salt from prepared/processed foods that is the killer for most people. It really does take a retooling of the way you eat to get around that and use primarily fresh ingredients, but the health benefits are immeasurable. I dedicate time each week to washing greens for salads that could also be sauteed as a vegetable such as escarole and spinach. Developing knife skills to make quick work of veg or meat prep is also a big help. It really does become a control issue over what and how your food is prepared.