Think cooking with less salt has to be bland? Think again! Yesterday we took a peek at Jessica Goldman Foung's new cookbook, Sodium Girl's Limitless Low-Sodium Cookbook, and today we are sharing her most tried-and-true tips for taking low-sodium meals to the next level. Even Bloody Marys, those notorious salt bombs, can be both low-sodium and delicious — and Jessica shares a recipe to prove it.
4 Tips for Better Low-Sodium Cooking
1. Go on an adventure with your spices. Instead of seeing a low-sodium diet as a restriction, think about it as permission to explore all the spices you've been wondering about, but have perhaps been hesitant to try. "Think of it as an opportunity to metaphorically travel all over the world," says Jessica. "Remember: the more adventurous you are with your flavors, the more surprised and satisfied your palate (and your dinner guests) will be. Meaning, you won’t even notice the lack of salt."
2. Play around with vinegars, oils, molasses and marmalades. Prepared condiments often have a shocking amount of salt. "But just a splash of flavored vinegar or oil, molasses, and even fruity jams and marmalades will keep things juicy without all the extra salt," Jessica advises. Try them in sauces, marinades, dips — anywhere you need a little extra flavor.
3. Citrus, citrus, citrus. Use fresh lemon or lime juice to brighten up anything from steamed vegetables to rich pastas.
4. Make it look good. We eat with our eyes as well as our mouths, so make your low-sodium meal look its best by using pretty plates, glassware and garnishes. "Just like when you dressed up for prom, a little extra oomph can make you and your food feel special," says Jessica. "So splurge on the linens and the ceramics, and make your meal look like a million bucks."
Low-Sodium Bloody Marys
Makes 10 cups
If you are using a blender, put the celery, beets, bell pepper, and tomato puree into a blender. Pulse until you have a vegetable smoothie. Then make a sturdy pouch out of some folded cheesecloth and, over a pitcher or a large bowl, carefully pour the blended veggies into it. Gather the cheesecloth at the top to close and then squeeze. Really squeeze, many times, until all the juice runs out of the cheesecloth and all you have left inside is dry veggie pulp. If you don’t have cheesecloth, you can also pour the veggie smoothie into a fine-mesh sieve and use a wooden spoon or the bottom of a ladle to press down on the puree, squeezing the juice through until you have strained every bit into the pitcher or bowl. Set all your vegetable scraps aside.
Additional Notes
• A 24-ounce jar of tomato puree has a little more than 3 cups, so you can always fill the jar with 1 cup water and shake to loosen the leftover tomato puree to make 4 cups.
• Don’t be afraid to be creative with your presentation. The preparation above is classic. But if you have salt-free pickled grapes, cherry tomatoes, or green beans lying around, throw them in, for heaven’s sake. And instead of rimming the glasses with salt, spackle the tops with a blend of freshly ground black pepper, paprika, and lemon zest for color and extra spice.
• Check out Jessica's blog: Sodium Girl
• Find her book at your local library, independent bookstore, or Amazon: Sodium Girl's Limitless Low-Sodium Cookbook by Jessica Goldman Foung
Do you have any tips for better low-sodium cooking?
Related: 10 Healthy Ways to Dress a Naked Salad Without Salt (or Gluten!)
(Image: Matt Armendariz)
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I've just recently discovered fresh squeezed lime juice. It's ending up in just about everything and without even thinking about it, I don't reach for the salt shaker as much.
I enjoy a good Bloody Mary and juicing my own sounds like a perfect idea. Can't wait to make one this weekend
this is a great list. I would add:
tomatos: chopped fresh, canned, juice, sauce, salsa and paste (make sure the prepared are low or no salt obviously)
low or no sodium bouillion or broth: for big batches of chili, etc, I tend to use 2 salt free and one salt so it's not completely bland
cocoa & cinnamon: I use these in chili and other "unsweet" dishes
spices really do make a huge impact, especially cayenne and other hot peppers. When we found out my husband had high blood pressure, I started cooking a lot and found that it was pretty easy to cut the salt by turning up the hot. stuff like lasagne that we'd never put hot peppers in started to get the hot pepper/no salt treatment and it's actually tastier.