Reducing Sodium and Happy Seasoning Changes

[Marilee]

One of the happiest things we gained when I started reducing sodium in our diet was the addition of garlic. I'm startled by how fantastic foods taste with real, actual garlic. And not just Italian-inspired meals, either: It boosts flavors in Fried Rice, Chili, Pot Roast, just about everything that is savory. Garlic just adds some nummy depth to the flavors of the dish.

So my question is: What seasonings have you added to your diets because of restrictions like sodium that you really love?

[Paul]

I use marjoram and oregano a lot (which are basically the same thing, one is the cultivated version the other the wild version). Also, at my sister's insistence, a turmeric/black pepper mix. Sometimes pepper alone. And, of course, garlic.

[Charlie B53]

I switched to garlic and lemon pepper long long ago when my Dad first developed heart problems and was told to stop the salt.

I won't buy the lemon pepper in the stores as it often has sodium included.  I buy lemon pepper and lemon only on-line in five pound bags.  I've emptied those and now searching for the name so I can order more.  All I remember is it started with the letter K.  I'm brain dead too often.

If you can plan ahead, sprinkle meats with the combination, bag and refrigerate at least 24 hours, longer is better, it not oly adds flavor but also tenderizes meats.   I seldom ever plan ahead, sprinkle it on and straight to the grill.

[Marilee]

Ah-hah! Some new things to try! 

Paul - I have never tried turmeric (that I know of)… what's it like? Do you mostly use it to make curries?

Charlie - I forgot all about citrus as a seasoning (thanks for the reminder)! I do use a little lime juice in fajitas and also in cole slaw, but I haven't used lemon or orange much at all. I'm thinking Lemon Pepper might be good on veggies as well as meats on the grill, eh? I'll be sure to check for salt in the list of ingredients (a quick look online shows that most lemon/pepper mixes do have salt but several do not), or maybe I'll just get lemon juice and/or lemon zest and do my own mixing and experimenting.

Thanks for these ideas .

[Paul]

Paul - I have never tried turmeric (that I know of)… what's it like? Do you mostly use it to make curries?

It is used in curries, but not only in curries. I'm not sure how to describe what it tastes like, adds flavour to stuff. When mixed with a small amount of black pepper it has a lot of medical properties (like garlic it is supposed to help with all sorts of things). However the most important use for those of us with kidney problems is that when taken with a small amount of black pepper it helps quieten the itching.

[Paul]

Just thought: I like stews but because I use minimal vegetables, boil them separately and drain them, you don't as good a flavour. I use Tumeric to give stews back a bit of flavour.

[Marilee]

Wow, Paul, I'd not heard about turmeric for itchy skin. I looked on WebMD and sure enough, it is purported to help (https://www.webmd.com/vitamins/ai/ingredientmono-662/turmeric) taking about 500mg 3x per day for 8 weeks. I went looking and found this article http://epicureandigest.com/2013/06/22/dosage-and-method-turmeric/ that talks more about how much that is... roughly 1/6th tsp with pepper 3 times a day.

Have you found it to be effective at lower amounts or less frequency?


I think I'll buy some and try it out in my next stew .

[PrimeTimer]

  We can't live without onions, onion powder, bell peppers, crushed red pepper flakes or cumin.

Most mornings I make my husband a large omelot using 3 eggs, diced onions, diced yellow, green and red bell peppers with a sprinkle of parsley flakes, onion powder, black pepper and red pepper flakes (he likes things hot). He says with these seasonings he doesn't even miss salt. I'm glad I can get the bell peppers year 'round at the store. Otherwise I'd be in deep doo-doo.   

[PrimeTimer]

Just thought: I like stews but because I use minimal vegetables, boil them separately and drain them, you don't as good a flavour. I use Tumeric to give stews back a bit of flavour.

How much Tumeric do you suggest for stews? A sprinkle or teaspoon/tablespoon? Thanks for the suggestion. I'd like to give this a try for pot roast in a slow cooker.

[Marilee]

PrimeTime, I love bell peppers, too! I buy all the colors I can, slice 'em and freeze the slices on a cookie sheet and then store in a plastic container in the freezer so I always have some handy for cooking (omelets, fajitas, chili...). Oh, and Vidalia Onions are so sweet and versatile, too. I also love to add cumin to meats that are destined for taco salads and chili beans.

Oh, that reminds me... Slices of green onions do a great job of dressing up a small amount of sour cream as a topping on lots of things as well as on Fried Rice and salads.

[lulu836]

Vidalia onions have lots of natural sugar in them.  For storage get an old pair of panty hote and drop then one by one into the legs of the hose.  After each onion tie a knot in the hose leg to separate that onion from the next.  Do each onion this way and they will last for about 3 days.

O (onion) * (knot) O(onion) *knot  etc.

Use from the bottom of the leg and not the top.

[Paul]

 

Have you found it to be effective at lower amounts or less frequency?

I'm afraid I have not tried it scientifically. If it is in food I simply "add to taste", if as a supplement I take a dose of about a half to two thirds of a level teaspoon with a couple pinches of black pepper.

[Paul]

How much Tumeric do you suggest for stews?

Hmm "add to taste". Everyone's preference will be different, so play about until you get it how you like it best. Myself - If cooking for one I add between half and a full level teaspoon depending on what other flavourings are in it. If I am doing a large amount, I tend to pour and guess.

[Paul]

PS The "between half and a full level teaspoon" answer was for the small "knackered kidney" sized portion. Anyone reading this who eats "American sized" portions of stew should ignore this.

[Paul]

Do each onion this way and they will last for about 3 days.

Is that a typo ("3 days")?

The reason I ask is that my mother used to do that to the onions my father grew (without the knot), and they lasted about a year in our cool* "home made wine" cupboard.


*Cool in the temperature sense of the word, not the social sense of the word, our "home made wine cupboard" was as far from "cool" in the social sense as it was possible to be.

[lulu836]

Different strokes for different folks.  Everybody has their own opinion on what keeps them fresh so here is an article by Southern Living about them.  Enjoy!

 https://www.southernliving.com/side-dishes/vegetables/sweet-vidalia-onion

[Marilee]

Thanks for that link, Lulu - I didn't know that I could freeze onions, and Vidalias aren't available year-round, so now I have even more storage options. Cool beans.

[PrimeTimer]

I didn't know you could freeze onions, either. I usually only get a couple big ones at a time and learned to store them at room temp. They seem to do better that way than in the fridge. I go to the store 1-2 times a week to load up on stuff. It sort of acts as exercise for me. They probably wonder what I do with all those bell peppers.   



self-edited to correct spelling.