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Tips from Oma’s Kitchen to enjoy eating again!
BREAD: Oh, so hard to enjoy when FULL of sodium!
· Well, try CORN (not flour) tortillas – naturally low in sodium
You can grill them for a hot sandwich, quesadilla style
· Martin’s potato rolls & bread – sweet, low in sodium compared to most other brands. Their buns are ~170 mg, others are often up to 370 mg or more!
· Lewis Healthy Life bread - white-125 mg in TWO slices. You can make a sandwich
SALAD DRESSING: standard serving is 2 TB. & most commercial dressings are 200+ mg. And 2 TB. is not much dressing. Let’s be honest, most of us use more than that!
· Go plain vinegar & oil, amped up with garlic paste & some herbs, or tomato paste & sugar. (Amore offers a rich, double concentrated paste in a tube that is low in sodium).
· Use some of Opa’s Honey Mustard, thinned down with a smidge of apple cider vinegar
· Use some of Opa’s BBQ Sauce, thinned down with some white balsamic vinegar
· If you are dying for creaminess, sour cream is naturally low in sodium. Add dill, sugar & vinegar to thin down.
Or, add a mess of fresh herbs & some Mrs. Dash garlic & herbs.
· OR get your favorite high sodium dressing (Thousand Island, Western, Creamy Garlic, Blue Cheese!!) & thin it out considerably with vinegar & oil, so that you still get the taste you are craving, but get more “coverage” of your salad with less tablespoons of actual commercial dressing. That way the 2 TB. Can cover a salad for 2-4 people & still be flavorful.
PIZZA: who doesn’t love and crave pizza?! But most are loaded with sodium. Here are a few tricks that we have learned.
· Use Opa’s pizza sauce. Most commercial sauces are sodium bombs!
· Try the pre-made, shelf stable crusts by Golden Home.
Crisp them up for 5 minutes, then add sauce & toppings, bake and enjoy!
For toppings...
· Sargento Swiss cheese slices are pre-portioned and the lowest in sodium. Gives good coverage & melts well.
· Shredded Asiago from Mariano’s Cheese Dept is surprisingly low in sodium and a sprinkle across the top gives a boost of flavor.
· Packaged pepperoni, if portioned carefully, gives great flavor.
· Use plenty of veg – green peppers, onion, mushrooms
· If you are dying for sausage, use fresh ground pork, seasoned with garlic, red pepper flakes & sage; skillet cooked into mini meatballs. Cut in ½ to put on your pizza. (Can be made ahead & frozen, then stored in a baggie in the freezer!)
· Sprinkle a bit of Mrs Dash garlic & herbs across the top. Of course, oregano leaves are very low sodium (0.3 mg per tsp) and basil is zero sodium!
Summertime Picnics and Barbecues can be a bummer when you are watching sodium. But they can still be fun and delicious! Here’s what we have learned.
· Check labels of pre-made side dishes (coleslaw, potato salad). Some are not too high. “Green coleslaw” is usually lower.
· If you can, make your own coleslaw: buy the pre-shredded cabbage mix, add vinegar, oil & Mrs. Dash onion & herbs. Do NOT pre-salt the cabbage, as most recipes suggest.
· Chips & Salsa - of course Opa's salsas are Very Low Sodium. But did you know that you can get Zero Sodium Tortilla Chips? Donkey brand makes a no salt chip - look for the green bag.
· Hot dogs & other sausages are sodium bombs, often OVER 600 mg in 1 link!
· Except for Oscar Meyer Classic Beef uncured dogs! Only 360!!!!
· Burgers, best bet when you make your own. Pre-made burgers often have extra salt added.
· Ribs can vary widely when you buy prepackaged. CHECK the label. Can be 370mg for 4 oz serving OR 750!!
· Potato salad - try Country Maid German-only 140mg in ~3/4 cup
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