sodium girl

I'VE MOVED

2009-12-01T14:51:00.000-08:00

yes, I did it, I made the move to wordpress for a slightly more professional look. Sorry blogger, I love you and I love google, but it was time for a switch. It's me not you, and I really do hope we can be friends.

So check out the new site and add it to your bookmarks immediately.

Better yet, sign up for an email subscription and receive direct notifications of new SODIUM GIRL posts without ever having to troll the site.

I hope you like the new look - very figure flattering I think - and stay tuned on the NEW site as I hope to have my very own SODIUMGIRL.COM domain running by the end of the week.

Moving on up!

Tips & Tricks: Low Sodium Thanksgiving, Get Stuffed

2009-11-25T06:36:00.000-08:00

My tummy is rumbling in anticipation of my favorite day of the year...THANKSGIVING! And don't be fooled, just because you are limiting your sodium intake this festive season, you do not have to miss out on any of the rich earthy flavors that make this holiday so memorable.

I was reminded again last night, as I was cooking dinner - Moroccan stew, couscous, and a cauliflower salad with apple and fig chutney - for a group of 8 strangers, that it is easy to build rich flavors without salt. It is the limitation of your ingredients that forces you to become a more creative cook, dazzling your guests with spices and pairings that they do not expect. The element of surprise will add exponential enjoyment to your sodium free cooking.

This Thanksgiving, whether you are attempting a single sodium-free side-dish or gunning for a full-blown, sodium-free dinner, I challenge you to think not of what you can't eat, but of what you can. Can't have cheese on your mashed potatoes? Make them silky with cream or mascarpone and add a kick of flavor with roasted fennel, browned butter, truffle oil, or some eye-popping pesto. Your masterpieces will have the other guests drooling and who knows, it may be a sodium-free thanksgiving for everyone next year. To get your inspiration engines started, check out these tips and tricks and recipe ideas that will have friends and families colonizing your kitchen.

Tips and Tricks: Foul Play

Since we (the royal we, that is) often spend the holidays at the homes of others, you will most likely need to bring your own bird, sides, and pies for the evening. Thanksgiving dinner can be a huge undertaking for the hosts and if you want it to be certain that your meal is sodium free and safe, I suggest you spend the time "getting your bird on" in your own kitchen - and if you can cook Thanksgiving dinner, you can cook anything.

I spent many years lugging along a bland piece of chicken breast as my entrée, staring longingly at the crispy, golden skin of the juicy, salt-brined turkey on everyone else's plate. Clearly, cooking an entire turkey for myself was a little excessive and too big of an undertaking. If I was hosting the dinner and feeding a handful of other guests, an entire sodium-free turkey would make sense. But for a single plate of Thanksgiving deliciousness (or let's be honest, 3 to 4) a whole bird may be too much...Or not.

SECRET SODIUM ALERT:

Most turkeys, even if you do not brine or salt them, will be injected with some sort of saline solution to keep them moist. So if you are cooking a whole bird, make sure yours is truly sodium-free.

Then, a moment of holiday brilliance, I realized I could substitute the typical turkey for a much smaller piece of poultry: a Cornish game hen. Besides being easy to cook, these little juicy poultry nuggets also happen to be absolutely adorable and they are just big enough that there is plenty of juicy meat to nibble on the next day. These birds are rather flexible in terms of cooking technique - you can stuff and roast them, debone and sautée, or plop them on open beer cans and let the fun really begin - look at their posture!

This, year, I will be roasting my little friend next to my Aunt's behemoth bird. They should get along quite nicely and can be roasted at approximately the same temperature, just a shorter amount of time.

Recipe Box: My Thanksgiving Menu

What you may begin to realize is that even when you are limiting your sodium intake, you can continue to use regular recipes. All you have to do is be conscious of where sodium may be hiding - butter, broths, brines,seasoning blends, dairy products, pie crusts/doughs/breads, baking sodium and baking powder, and packaged sauces - and then, get creative with your substitutions. I love using Epicurious for recipe starters and find Cooks Illustrated to be one of the best culinary resources (for every level cook) available. Christopher Kimball, I heart you and your test kitchen.

Here are some of the recipes that I will using for my sodium free recipes. I've included my own substitutions, but if you have other flavor twists that you want to share, pass them along to sodiumgirl@gmail.com and I'll be sure to steal them.

Appetizers:

A spread of sodium free pickles

curried, pickled carrots and dill pickled green beans and fennel

Sodium free spinach dip and crudite (fancy for raw vegetables)

substitute mascarpone, ricotta cheese, or crème fraiche for the sour cream and cream cheese

Starters and Sides:

Brussel sprout hash and caramelized onions

use sweet butter and leave out the Kosher salt

Root vegetable gratin

brown sweetened butter to give it a nutty flavor, add some farmers cheese if you can find some (or you can make your own!) and grate some fresh nutmeg on top for added "je ne sais quoi" spice

Main Course:

Cornish game hen

Although I will be using an altered beer can chicken recipe - straight up succulent - I like the idea of this cider brine (sans salt). Although salt is an essential part of the brining process, I think the cider helps denature the protein, making it juicy and more melt-in-your-mouth delicious. If you can't brine, but want to add an extra juice-assuring technique to your holiday cooking, I would give this a try. Ply, the gravy recipe also looks good!

Sodium-free stuffing with wild mushrooms

I'll will be using sodium-free bread and my favorite sodium free chicken broth to give this crunch and kick and bought a bounty of wild mushrooms to give it a meaty texture

For more low sodium/sodium free Thanksgiving recipes check out Dick Logue's Low Sodium Cooking Newsletter - the Thanksgiving issue.

Happy eating, happy holidays, and I'll see you at the gym...if I can get off the couch.

Tips & Tricks: On the Road Again

2009-11-24T13:40:00.000-08:00

Off again on another whirlwind adventure! I decided to make the most out of my Thanksgiving holiday on the east coast and head out a week early to visit my ladies who left the warmth of sunny California for the fall chill of Boston, DC, NYC and beyond. And I have to admit, although I am a Californian to the core, the holiday spirit combined with the comfort of bundling up has my heart singing show tunes.

Three plane rides, a train, and endless house visits along the way, I knew I needed to prepare a slightly larger-than-usual snack pack to keep me full and energized throughout the trip. So I prepped a few perishables: (a) a giant pack of boneless, skinless chicken thighs, cooked in ground mustard and balsamic vinegar and (b) some Heidi's Hens no-salt turkey meat (30mg per serving). And rounded up a cornucopia of non-perishables as well: (a) dried cranberries, (b) Enjoy Life Cinnamon Crunch Granola, (c) shelled, salt-free sesame seeds, (d) salt-free pop corn to pop, and (e) some delicious fruit leather - remember that stuff? Like fruit roll-ups without the chemicals. As an added bonus, I found at a Bostonian Whole Foods a new brand of low-sodium lavash bread that has packed nicely in my bag and remained incredibly soft and fresh for the remainder of my travels.

As for eating out, it has been a breeze. In most kitchens, fish will be left naked (cat call whistles appropriate) until preparation - sans seasoning and sans marinade - and it is a safe bet that you can order a simply grilled or sauteed, salt-free fillet for dinner. If you have reservations somewhere, though, it always helps to call ahead and ask the chef to set aside some meat or fish for you as well as some fresh veggies that have not been dunked in a pot of boiling salt water.

Perfect example: Rocca Kitchen & Bar. They were incredibly accommodating and delighted me with a roasted whole Branzino (wowzer) that was steeping in a delicate broth of roasted tomato juice. Although the flavors weren't overwhelming, I have come to truly appreciate the simple enjoyment of fresh ingredients. The potatoes also happened to be cooked perfectly - slightly crispy on the outside, fluffy on the inside, and thick enough to soak up the broth like a piece of out-of-the oven bread.

It was delicious and looked a lot more appealing than the bowl of lettuce that the girl next to me ordered - really? Lettuce? When you have the opportunity to order this pasta sampler?

All and all, a wonderful trip filled with good eats and lots of fun diversions. Yesterday Boston, today DC, tomorrow Philly and a fantastic Thanksgiving ahead.

Recipe Box: I made CHEESE

2009-11-20T17:24:00.000-08:00

Usually I try to come up with a somewhat intriguing title. But this time, the subject was so exciting that I had to rush past the presentation and skip to the good stuff.

I made cheese. No seriously, I did it, all by myself. And most amazingly, it was really easy. And most surprisingly, people (who usually eat salt, lots of it) really liked it.

So the scenario goes like this: like I said in my last post, I signed up to attend the Jam It session at 18 reasons on Thursday night at which jamming, pickling, and DIY-fooding enthusiasts and professionals would gather to share their recipes and their home-made goods. I figured that this was a perfect testing ground to see how normal, everyday sodium-freaks would respond to my no-sodium food. And I feel pretty confident in my pickling ability. But to kick this conquest up a notch, I decided to risk it all, make cheese, and feed it to the masses.

Two friends sent me paneer and buttermilk cheese recipe - both very similar and simple - requiring the use of milk, lemons, and salt. For my first attempt, I decided to use hemp milk. I mean, I couldn't look more like a crazy northern Californian if I tried. Hemp milk has virtually no sodium in it (5mg per serving), but it also has virtually no ability curdle. So I threw the tie-dyed cartoon in the recycling bin and decided to use the real deal.

I passed on the whole milk and went with a lower-sodium option: soy milk. It has 85mg of sodium per serving and I knew, from an unfortunate previous experiences, that it indeed will curdle (unlike its free-loving substitute). I bought a quart of unsweetened soy milk and used half of it for my cheese. I figure that the majority of the milk was not used to produce the curds and that the end product would be very low in sodium.

The entire cheese-making process lasted about 40 minutes max, with endless hours of eating enjoyment to follow. I will be bringing this winning recipe to the east coast for Thanksgiving Day appetizers along with some curry carrot pickles and dill and fennel green bean pickles. You better believe I'll impress the pants off of those Pilgrims.

1. Heat half a quart of soy milk in a heavy saucepan - but let's be honest, I used a pot.

2. When it begins to boil and starts to rise, immediately take it off the heat. Be sure to watch for this, because the milk will rise quickly and if you don't have cat-like reflexes, you will end up with one hot, sticky mess on your stove.

3. Add 2 tablespoons of lemon juice to the milk and stir for two minutes to help separate the curds from the whey.

4. Let the curdy milk sit for 10 minutes.

5. Pour the milk into a colander that is lined with 3 layers of cheese cloth. When it is cool enough to handle, close the cheese cloth tightly around the curds and squeeze out the extra liquid.

6. At this point, since there was no salt in the cheese, I added 2 teaspoons of smoked paprika, 2 teaspoons of cumin, 1 teaspoon of cayenne pepper, and 2 teaspoons of fresh dill. Mix the spices in with the cheese and close the cheese cloth again to remove the remaining liquid.

7. Place the cheese (still in the cheese cloth) on a plate and flatten to about 1/2 inch thick.

8. Place another plate on top of the cheese and weight it with your heaviest (or two heaviest) cooking books.

9. After 20 minutes of flattening, you can refrigerate overnight or use immediately. If it turns out to be a little more chunky and loose, use it as a spread on some crackers with your fennel relish that you made. If it is harder, try preparing it like traditional paneer and fry it in some hot oil.

And just for fun, here is a shot early into the 18 Reasons event. A special shout to Karen Solomon for eating my cheese, liking my pickled fennel relish, and for writing a kick ass book that I can't wait to plow through. happy chowing everyone.

Recipe Box: Pick a Pickled Pepper

2009-11-18T12:44:00.000-08:00

Or carrots. Or fennel. Or grapes. On Monday night, I rushed home with vinegar in hand to prepare for the 18 Reasons Jam It event as well as create some down-home gifts for my relatives in Philadelphia. It's Turkey Time people, and nothing says "thank you" on Thanksgiving like a jar of pickles. Am I right? I know I am.

Let me tell you this - sodium-free pickling is not only possible, it is easy and can be even more thrilling than your typically transformed cucumber. Without salt, you become more creative with your seasonings and spices. And if you are a nervous to create your own pickling blend, lucky for us, salt-free pickling spices already exist in cute little pre-packaged packages (available at your local Whole Foods).

So put your pot on the stove and get ready to infuse some veggies with sweet and sour tang. Here are three zippy recipes for mind-blowing treats that can be equally impressive as an appetizer or as an accompaniment in salads, side dishes, and main courses.

Pickled Fennel
"Licorice never tasted so good" - Me

1. Take two bulbs of fennel, cut off stems, and slice in to crescent shaped spears

2. Stuff fennel slices, some of the soft fennel fronds from the stem (packs extra flavor), three cloves of garlic, and two dried chili peppers into a small mason jar

3. Zest one orange and place in the mason jar with fennel

4. Heat 2 cups of white wine vinegar, 1/2 a cup of sugar, juice from one orange, and a teaspoon of black peppercorns in a pot. Remove from heat once it begins boiling

5. Carefully (it's hot!) fill the mason jar with heated pickling liquid (step 4). The heat tends to reduce the size of the fennel almost immediately, so if you have left over slices, stuff more into the jar

6. For added punch, slice fresh ginger and put in jar as well. Once lid is closed, shake it up, allow to cool, and stick it in the fridge. In two days, it will be ready for munching.

Pickled Grapes
"Not jam, not wine, just plain delicious" - Me

As a quick disclaimer: I stole this recipe from Smitten Kitchen who was inspired by Orangette and tweaked it according to my sodium girl needs.

1. Pick up some plump, seedless back or red grapes and slice off the belly buttons - the top part where the stem was - of five or six handfuls. By taking off their tops (get your mind out of the gutter) you will allow the pickling juices to seep into the fruit immediately.

2. Fill a small mason jar with the grapes, 2 teaspoons of yellow mustard seed, and one stick of cinnamon- or, as in my case, three teaspoons of ground cinnamon because I forgot to buy cinnamon sticks

3. Heat two cups of white wine or champagne vinegar (how fancy) in a pot with 1 teaspoon of black peppercorns. Remove from heat once it boils

4. Let the pickling liquid (step 3) fully cool before filling the mason jar. This will keep the fruit from becoming too mushy

5. Shake and shimmy your mason jar and put in refrigerator. Will be good to go in two days.

BONUS TIP: on my quest to find a good substitute for olives, I realized that a savory grape pickle could do the trick. I think they could act as a mischievous doppelganger in tapenade and Mediterranean salads, fooling any palate. I can't wait to test out this theory in the weeks to come.

Pickled Carrots
"Curry in a hurry" - Me

1. To make this as effortless as possible, buy some pre-washed, pre-peeled carrots. I went with some beautiful yellow carrots and I think if I had more time, I may have even chosen to go with the more colorful heirloom variety

2. Stuff a small mason jar with carrots, three cloves of garlic, teaspoon of freshly sliced ginger, and two dried chili peppers, 1/2 a tablespoon of turmeric, 1/4 tablespoon of curry, and 1 tablespoon of salt-free pickling spices

3. Heat 2 cups of distilled vinegar,1 cup of water, and 1/2 a cup of sugar. Remove from heat once it is boiling

4. Carefully fill jar with pickling liquid, wait until it is cool, and place in the fridge. Wait 2 days before cracking open and noshing on some healthy and spicy carrot nuggets

Now wasn't that easy? Just wait until you taste them!

Recipe Box: Battle Citrus, No Sodium

2009-11-16T14:26:00.000-08:00

There is a lot coming up this week: home-made pickles, home-made cheese (hopefully), an appearance at 18 Reason's "Jam It" event on Thursday, and a starters list on how to create your own scrumptious and salt-free Thanksgiving meal.

But while we wait for the pickles to pickle and for the cheese to curd and whey, I wanted to write a quick post about a groundbreaking event that occurred last March:

Iron Chef Battle: Citrus, No Sodium

The culinary smack down was the second in a series of two Iron Chef competitions, originally hosted by our good friends Kwame (who is now in cooking school, lucky) and Mei (who is now in London writing for Wired UK and igniting some Go-Game awesomeness across the pond). The first battle was centered on the delicious meat product we all lovingly call "bacon." My attendance at this battle and my minor participation (Mei made me some sodium-free, bacon-free dishes because she is amazing) sparked discussion with fellow judges on sodium-free cooking. To say they least, they were not convinced that sodium-free food could be as flavorful or exciting as more traditional, sodium-filled recipes.

So the challenge was set. 12 guests, with well-versed and discerning palettes, were invited to Boy and my apartment for an 8-course course on sodium-free food. Over a period of 24 hours, endless shopping for random citrus products (Yuzu juice to Buddha's hand), and a brief period in which words were not exchanged - Boy and I poured our hearts and souls into the dishes and what resulted was proof that cooking excellence (or at least satisfaction) could be achieved without salt.

But don't take my word, judge for yourself.

Good Eats: Bacar

2009-11-13T17:58:00.000-08:00

The niners beat the bears - in a heart-attack inducing finish - and it was date night. How could this evening get any more magical? I'll tell you. A fresh, thoughtful, earthy meal at Bacar.

I called the restaurant around 3:00pm, when most begin answering their phones for dinner service, and made sure to forewarn of my dietary needs. They had walu on the menu (a meaty but juicy white fish) and I asked that they save me a cut. I also made sure to have a few veggies left aside so that they were not parboiled in advance.

Tip: In many kitchens, prep includes blanching or parboiling the vegetables in salted water, leaving few green options. But if you call ahead, you usually can secure a handful of healthy nibbles for your meal.

Back to the restaurant - it is quite big (two floors) and urban feeling, but cozy due to its warm lighting.and comfy booths. I was delighted to see that the wine list not only included your standardbottles, half bottles, and glasses, but tastings as well - how decadent. So yes, I had a tasting of two white wines, an Albarino and a Sauvignon Blanc, making the start of my dining experience all the more entertaining and well, boozy.

Then the main course. When the waiter arrived at the table and I attempted to launch into my dietribe (that's wordplay, folks), he sweetly interrupted and said, "Yes, no sodium." Always a comforting start. He then assured me that the chef would happily accommodate my needs and was there anything in particular that I wanted from the menu. The fact that I was given options, and was not beholden to just one entrée, was very impressive. I'll have to take them up on the offer some other time. But for this particular evening, I stuck with the walu. It looked delicious and I figured it was a safe bet.

As for the result - well, first of all, the presentation (see picture above) was meticulous. Clearly, this was not a flavorless piece of fish thrown on a plate. Roasted brussel sprout leaves and simply

sautéed chantarelle mushrooms cushioned the walu which was delicately cooked with a strong smoky flavor, possibly from the use of liquid smoke or an actual smoker. The whole dish was then topped with a festive tapenade of what I thought was garlic and parsley. There was a burst of citrus flavor and of course, the always lively taste of fresh herbs. I realized by the third bite, however, that the garlic bits were actually olives and unless they were specially cured without salt, I'm pretty certain this beautiful topping had sodium.

Now, I write this fact (with some hesitancy as I know Bacar went to the ends of the kitchen to create a safe meal for me) to exhibit the importance of going over all the details of your sodium needs with the waiter, even if it seems repetitive and annoying. Do not be afraid to SPELL IT OUT. It took me six years to understand where sodium hides, so I surely cannot expect people to remember to look at the back of a bottle or to connect the no-sodium dots, especially while they cook in a busy kitchen.

Now if you're thinking, damn, Bacar failed the no-sodium test, I assure you they did not. The care with which they treated my meal was obvious and there are multiple menu items I can order in the future, which is not often the case. In addition, when I ordered sorbet for dessert, the waiter rushed back to warn me that there were a few pinches of salt in the sorbet, demonstrating that they clearly understood my needs and that the olive situation was simply a blip.

And now, just in case you forgot what it looked like...one more look at the walu masterpiece.

Tips & Tricks, Good Eats, and Recipe Box: This Spud's For You

2009-11-12T16:53:00.000-08:00

I think potatoes are (a) utterly delicious and (b) really confusing to spell. I like them fried, baked, sliced, in soups and stews ... but mostly, I like them fried. At first, I thought it would be impossible to find low-sodium or sodium-free versions of these beloved potato products - and I took to making my own sweet potato fries at home (which, if I say so myself, was not a bad substitute...recipe below). But I had completely underestimated the possibilities of no-sodium/low-sodium snacking and in almost 6 years of searching for a salt-free French fry or a sodium-free bag of chips, I've compiled the following list of delicious salt-free options, which even have the salt freaks exclaiming snacking nirvana.'

For A Sit-Down French Fry Fix:

Hop into Frjtz - a Belgium fry and mussel palace located in the Mission and Hayes Valley. Just ask the incredibly accommodating staff (yes, they know me by name) to hold the salt on your LARGE cone of fries. Don't hesitate to explain your reason for salt shaker resistance - the more they understand your situation, the more serious they will take your request.

As for the sauces - for which they are famous - they are all heavy in sodium content. So to be absolutely safe, ask for a wedge of lime to give it a zest of flavor. Or douse the fries in pepper. I've even recently seen malt vinegar available at the condiments counter - that has a nice kick too. And if you're really craving something more substantive, I have been known to bring my own bottle of low-sodium mustard in my purse. Don't be embarrassed. It's totally cool and the people staring are just jealous. But if you're not up for social defiance, you can eat them sauce free. These fries are so perfectly crispy on the outside and fluffy on the inside that they don't need any cover up. They are natural beauties.

Added tip: If you attempt ordering French fries at other restaurants, and I do, just remember to ask if they cut them fresh or if they come from a bag. If they come from a bag (i.e. frozen) they most likely have sodium. Also, make sure the potatoes are not blanched in salt water before being cooked.

For Out-Of-The-Bag Snacking:

My first experience with no-salt/low-sodium snacking was with Kettle Chips unsalted, proud spuds.

In 2007, during a crisp fall afternoon and a mostly unproductive work day, I spent an hour and half crafting a heartfelt letter to the Kettle Chips crew thanking them for their bravery and leadership in the production of a salt-free chip, which had filled a large void in my junk-food junkie soul...and would they be so kind as to create another innovative salt-free chip product to dazzle my taste buds (balsamic vinegar and rosemary anyone?). The next day, I received a kind response, but no mention of any future salt-free lines and no shipment of a life-time supply of unsalted chips to my door.

While I continue to wait for my free box of Kettle Chips (wink wink), these other brands are also jumping on the salt-free train and making my no-sodium snacking dreams come true.

Utz has unsalted potato chips and no salt BBQ

Terra Chips has unsalted potato chips, unsalted Hickory BBQ (so delicious!), and unsalted Sweet Potato chips for a totally wild taste experience.

Added tip: When I make my own tuna tartar - yeah, you've got some drool on the side of your lip - I line the plate with salt-free potato chips and use them to transport the dreamy, diced fish from the plate to my mouth. East meets west in a dazzling salt-free appetizer.

For A DIY, At-Home Adventure:

When Super Bowl Season rolls around, grab a few sweet potatoes and follow these instructions:

1. Turn on oven, preferably to 400 degrees.

2. Wash and scrub your spuds, but no need to peel. I think the skin, when crisp, makes them extra delicious.

3. Cut the sweet potato into fourths and then into thin strips - you want each fry to be about half and inch wide at the most (check out the picture here to get a good idea of size and length). The thinner they are the crispier they will get.

4. Put all of your potato sticks on a pre-greased or pre-sprayed baking sheet - you want most of them to be touching the bottom of the sheet so they all cook evenly - and sprinkle olive oil (about 2 tablespoons) and a mixture of the following spices:

For spicy - cumin, paprika, white pepper, and cayenne
For herby - rosemary (fresh or dried), white pepper, ground mustard, a pinch of cayenne
For special - use a flavored olive oil (like orange, avocado, or truffle!)

5. Toss the potato sticks so they are evenly coated with the oil and spices.

6. Bake for 20-30 minutes. Watch the first batch carefully and from then on, you'll know how long it takes.

7. Repeat until all the potatoes have been cooked and gobbled up - make sure you set a good handful (or ten) aside for yourself.

Good Eats: mmm mmm Murray Circle

2009-11-11T14:32:00.000-08:00

I have to admit, it felt pretty silly to travel less than 15 minutes for a one-night staycation at Cavallo Point - but the experience went beyond any expectations I had. First of all, the property (set in old Fort Baker buildings) does an extraordinary job of fitting in with its natural surroundings - gorgeous fields of long, sweeping grass; seats strewn about the property to sit and admire a sunrise or sunset; fire pits for late night chatting with fellow guests; and simple architectural designs so as not to distract from the natural beauty of the surrounding hills, wildflowers, and Golden Gate.

But on to the good stuff...Murray Circle is the restaurant at Cavallo Point, open to guests as well as the public. I've read about it in SFgate, 7X7 and Tablehopper and have been waiting to make a trek over the bridge to check it out. I wrote to Murray Circle about two weeks prior to our reservation with a complete lists of dietary cannots and more importantly, cans. When we arrived, the hostess confirmed that the chef had received the list and our waitress also promptly displayed an actual printout of the email I had sent. To say the least, I was impressed.

As for the menu: Diners can choose to either order separate plates from the menu (separated into three categories: vegetables & fruits; fish & shellfish; and meat & poultry) or order a chef's tasting (at an incredibly reasonable $65). My man friend and I asked if it would be possible for both of us to order a chef's tasting - his being the normal fixed-menu items and mine a slightly altered version. This is where things get really good - not only did the chef say he could make a custom tasting menu for me, but that I could pick ANYTHING from the entire menu. The world was my oyster, and yes, I could have some of those too. This amount of dining freedom never happens. My choices are usually few and to have everything on the menu at my fingertips was just something that I had not experienced in the past five years. All three courses were beautiful, delicious, and sodium-girl safe. For a fairly new, one-star Michelin restaurant - Murray Circle lives up to all the accolades. Prices are pretty San Francisco affordable (avg $20 per plate), the service was friendly, and the overall feeling was casual and warm. Also of note, our sommelier, Sabrina, (yes, there are three and a huge wine list of ranging prices) was a gem. After chatting with her about her own history in the Bay Area and her favorite wines, we were treated to a glass of a no-longer-in-production Ladera Vineyard Merlot. I have never tasted a red like this before and meeting someone like Sabrina makes dining out an unforgettable experience. Being friendly and inquisitive always leads to good things...like a memorable meal, an unforgettable glass of wine, and maybe a new friend too.

So get on your bike or in your car and make your way over to Cavallo Point and Murray Circle for breakfast, lunch, dinner, or just some wine on the porch. And for those of you with restrictions, let your mouth drool and heart melt over this menu:

And for those of you with restrictions, let your mouth drool and heart melt over this menu:

Course 1: Young lettuces salad with winter fruits, thinly sliced vegetables (beautiful rose colored turnips) and a home-made champagne vinaigrette - I tasted citrus and star anise as well as freshly chopped herbs. It was crisp and light with a perfectly silky dressing. Clean plate number one.

Course 2: Wild halibut with purple cauliflower, peas, and carrot shavings. The fish was cooked perfectly: melt-in-your mouth creamy texture and the plate was very colorful. No outrageous burst of flavor here, but it was simple and well prepared. Clean plate number two.

Course 3: The true knock-out. Side-by-side cuts of slow roasted duck breast with crispy, golden skin. Flanked by more of the purple cauliflower, pea, and carrot combo and in the middle, a surprise treat of caramelized turnips. Vegetables prepared right = candy. The molasses flavor of the turnips brought out the natural sweetness of the duck. It was hard to share this dish...but I had to let my companion experience the ingenuity - just a little bit of creativity goes a long way in sodium-free cooking. Clean plate number three.

Course 4: No room for dessert, but had an endless pot of french press coffee and too much wine (half a bottle of Crocker and Starr). Will have to come back for a smaller tasting and some sweet treats.

Breakfast: Yes, Murray Circle does it all. I ordered the farm fresh egg omelet with mushrooms and spinach. Reading this on paper doesn't exactly sound exciting. But when I received the fluffy, sunshine yellow omelet and split it open, to my surprise I found some beautiful chanterelle mushrooms. My breakfast was another example of how good ingredients need very little to be full of flavor. The farm fresh eggs had their own nutty essence, the chanterelles were meaty, and even the spinach had an herbal bitterness for balance. A little olive oil and pepper...and BAM, a delicious breakfast. Thank you to Murray Circle for such incredible service and the willingness to make so many sodium-free delicious meals.

And a quick update: I have dined here now three times, every experience being equally impressive - the food has proved more flavorful and inventive with each visit. During my last trip, my dining partner and I ordered the same dish, which was accompanied by an uni (sea urchin) reduction sauce. Of course, I thought my sodium-free version would be uni-less. But SURPRISE! Not only did my plate look equally gorgeous as the regular version sitting across the table, but I was served my very own, sodium-free, freshly prepared uni reduction. That is incredible service and proof that extraordinary food can be sodium-free.

Tips & Tricks: The Ultimate Kitchen Utensil

2009-11-10T17:12:00.000-08:00

I mean this with all my heart when I say it. Everyone needs one.

The glorious IMMERSION BLENDER (cue solo spotlight and angels singing) is the culinary gods' gift to cooking. I mean, it is seriously the nicest thing those guys have done since inventing the spatula or maybe Mickey Mouse shaped waffle irons. And I liken the creation of the immersion blender to the brilliance of Velcro shoes. They are both simple, time-saving devices that also happen to look pretty awesome. Do you want one yet? Just wait.

In 1950, a Swiss genius named Roger Perrinjaque invented the immersion blender by basically taking the blades of a normal blender and sticking them on a long rod, or "wand"(magic), that can then be dropped directly into a pot of to-be-blended ingredients (like lumpy vegetables or boiled potatoes), eliminating:

(A) the need for transferring liquids from a pot to a blender to the counter and floor while on the way back to pot

and (B) the unnecessary dirtying of multiple kitchen appliances, making clean-up a SNAP

So why am I peddling this gadget? I believe, there are two main reasons why people generally steer clear of home cooking: MONEY and TIME. But I think, and know, it is possible to make delicious, nutritious, and quick meals in your own kitchen without spending too many dollar bills or wasting too many hours. To do this, you need to become somewhat comfortable in your kitchen. But more importantly, you need the right tools. And that's where our friend, the immersion blender, comes in.

When I'm exhausted or in a hurry and I need to make a quick meal, I almost always make soup. Without much effort or culinary skill, I can cook, clean, and sit down to eat a bowl of freshly made, vegetable-heavy soup in a Rachel Ray minute (which generally averages around 30). Since I always have frozen peas or corn in my fridge, I can even make soup when I don't have time to go to the store. It's a vitamin rich dish, out of virtually nothing, in virtually no time. Add a little ground black pepper or crushed red pepper flakes and boom! you've got yourself one large bowl of tasty. And if you have the time to pick up fresh veggies or happen to have some wasting away in your fridge, begging to be used, you can simply simmer those in a pot before blending or take a few minutes to broil in the oven, creating a deeper, smokier flavor. Slightly more time-consuming, but slightly snazzier.

As for other uses, I take my immersion blender to town to create pestos (great for pizzas, appetizer toppings, and of course pastas), sauces (spicy, creamy, BBQ, curry), and even whipped cream!

If you are not convinced yet, this appliance is also a space saver - it is at least 1/3 of the size of a normal blender and fits easily on your counter top or in your cupboard. It's dishwasher safe if you're lazy (like me) and also super easy to clean if you scrub on your own time (like me). And it earns you money while you sleep. Well that part is not true, but if you think of it in terms of cost in time saved, I'm sure it amounts to some sort of profit.

So seriously, do yourself, your stomach, and your clock a favor and grab one of these gems immediately! And mom, if you're reading this, I also think I want a pair of these.

Let's Make This Personal

2009-11-04T17:35:00.000-08:00

Check it out Sodium Girl lovers - I have finally set up an official gmail account (and figured out how to take a sweet screen shot of it - no big deal) so that you can directly send me your sodium-free cooking questions, requests for tips and tricks, or recommendations for friendly restaurants. Just sent a cyber note (also known as "email" to those of you who are super tech savy) to sodiumgirl@gmail.com and let me know what sodium-free quandary has been plaguing you. And please, keep date requests to a minimum, cause this lady is taken. Let the email spree begin!

Recipe Box: Project Bacon - Update

2009-11-03T08:00:00.000-08:00

Round one of Project Bacon is complete - but we are far from finished. Although the pork smelled like bacon and even looked like bacon, it did not cook up like bacon. I tried frying it, baking it, and frying and baking it - but to no avail. My hypothesis - my cut of pork was too fatty and there was not enough meat. In the weeks following, I compared my strips to those at Whole Foods and they look quite similar, but not as marbled.

With test round 1 done, it's on to round 2. There is no giving up here until we have a sodium-free bacon and egg sandwich on the table. For round two, I'm going for a meatier piece of meat and a similar seasoning blend - cumin, smoked paprika, bonito flakes, pepper, brown sugar, cayenne pepper - maybe a little lemon juice?

It may be impossible to cure meat without sodium as the salt plays a major role in preserving and protecting the meat from developing botulism (no one wants that). It also breaks down the protein which gives it its texture and color. However, I have read that acids - such as vinegars and citrus - have similar molecular capabilities. So we will try a combination of a wet soak and a dry rub for the next go. And remember, it isn't about creating an exact replica, but an approximation that is equally satisfying - and like the pickles I made this summer, sometimes even better than the salted version.

In the meantime, feast your eyes on the transformation of my pork blocks into beautiful slices of "could-be" bacon. I cannot wait until they taste as good as they look.

And to keep your appetite whet for other sodium-free, impossible possibilities, the recipe-box will feature the following how-to's before the close of 2009:

PICKLING (salt-free, majorly successful, and really fun - also make great gifts!)
CURING OLIVES (just have to find some uncured olives to start...but I think I have my guy)
SAUSAGE MAKING (we have the grinder! now we just need the casing)
SOY and TERIYAKI SAUCE (you better believe it - it exists and it is delicious)

Tips & Tricks: A Terrible Parable - but helpful nonetheless

2009-10-22T17:07:00.000-07:00

Let's face it, food tastes good with salt. French fries, pasta water, even chocolate - salt is everywhere and is the universally adored flavor enhancer. We are so accustomed to eating meals laden with the shimmering crystals that to cook or eat a dish without them seems like an impossible feat, or at least impossibly boring. When people find out that I myself cannot have salt, they remark that it must be horrible and if they had to do such a thing, they "would commit hara-kiri."

But this morning, I thought of an analogy that might illuminate the ultimately positive reality of eating sodium-free. Although it takes some getting used to, not relying on salt has helped me discover other ways to heighten the delicious factor in my food. Eating salt-free does not mean eating without flavor. Sweet butter (when browned) can add nutty, earthy and delicious notes to your food. Vinegars, which are mostly sodium free and can help lower your blood pressure, come in many varieties - apple cider, rice wine, balsamic to name a few - and lend a tang and a zip to meats, greens, and even ice cream when reduced to a sauce. And don't forget about spices - no one said you can't have spices, you just have to look for the brands that are salt-free. Cayenne, cumin, curry, star anise, coriander, fennel seed, mustard, white pepper, wasabi - holy mole, there is no shortage of options here. And then there's wine reductions and beer baths, honey and molasses, citrus and fresh herbs. Choices abound, your meals will never fall flat.

So here is a small tale to help highlight the silver lining of sodium-free living. And bare with me, this gets girly:

Limiting your sodium intake is like someone telling you that you cannot wear black anymore. Ok, at first, that seems like it would be difficult. People love wearing black. It's slimming, it's bad-ass, it's professional, it's easy. We all have the little black dress or the killer, I'm-going-to nail-this-meeting black suit. So at first, having to clear the closet of all your go-to black items feels like a bad practical joke. And having to re-fill it with other things (what could those even be?) and re-style your wardrobe (what will I wear!) seems like an expensive and ultimately time-consuming venture.

Then, a moment of brilliance. You realize, a nice navy dress doesn't look half bad and is just as snappy for business meetings. And actually, that metallic gold number you've had your eye on forever but didn't think you had the guts to pull it off, is actually way more bad-ass than that cliché (and face it, fading) black dress.

The point is, in having to limit your choices, you begin to discover new worlds, new combinations, new possibilities that you would have never otherwise explored. And when that black tie event rolls around and you can't put on the standard black outfit, you'll just have to settle for the fuschia pink pantsuit and honestly, standing out never ends up being a bad thing.

Recipe Box: Project Bacon

2009-09-28T13:53:00.000-07:00

I just bought $15 worth of pork belly from the amazing butchers at Prather Ranch Meat Co. housed in the SF Ferry Building. While it might be easier to braise large chunks of the monster or dice and fry the fatty parcels - I'm going whole hog on this project and spending the next five days curing my very own, sodium-free bacon. With little bit of time, creativity, and advice from meat professionals, it is possible to open culinary doors that seemed permanently closed.

After a brief chat with my bacon Sensei, we devised a salt-free curing plan as follows:

1. In a metal baking dish, set the pork belly (skin/fat side up)

2. Cover with approximately a 1/4 inch thick of the following dry rub mixture: brown sugar, course black pepper, smoked paprika, and some crushed Emerald Cove Organic Nori to help leach out the moisture. Refrigerate.

3. After a few days, drain the meat juices and cover with another coat of the rub. Return to the refrigerator.

4. Apparently it only takes 5 days for a proper cure but letting it sit for longer will produce stronger flavors and the bacon itself will last for two weeks instead of one.

5. As for slicing, I am hoping to take the cured belly to my local butcher, Drewes Bros Meats, to cut it into the familiar long strands.

Stay posted for the end result and the delicious, bacon, hand-made pasta that will enfold!

Tips & Tricks: Happy Trails

2009-08-03T13:42:00.000-07:00

I've been a bit behind on my blogging due to some recent travels (WEDDING SEASON!) and am off again early this week for more fun on trains, planes, and automobiles. However, the time I have spent on the road reminded me that it is high time to write on one of the more challenging sodium-free subjects:

eating well while on the go

When traveling, everyone must forgo their fresh, healthy food options for fast(er) food. And for those of us trying to maintain a strict diet (health required or otherwise), it seems almost impossible to stay within our limits and not starve.

For almost 2 years after I was diagnosed with Lupus, I did not travel beyond the 4 hour drive to Tahoe and back. I thought it would be difficult if not impossible to find safe, sodium-free food when far from the comfort of my own kitchen. But over time, I found some simple tricks (and readily available food items) that make traveling with a full belly easy and attainable. Below are some of these staple, sodium-free snacks that keep me a satiated while on my journeys and enable a jet-setting lifestyle. Bali, you're next.

AT THE AIRPORT

Fruit - any coffee/cafe/breakfast "establishment" will have whole fruit options (bananas, apples, oranges) or cups of fresh fruit (think grapes, cantaloupes, and pineapple). I often buy extra fruit to cram in my bag for in-flight snacking - bananas are especially good and filling.

Baked Potato - this sodium-safe starch can be found at some in-airport restaurants. Also, keep your eye out for a Wendy's as they have a baked potato side option on their menu. This was my mainstay meal for three days in Vegas. Thank you Wendy's and your chive-filled treat.

Hard Boiled Eggs - another easy find at any coffee/cafe/breakfast kiosk. On a side note - when road tripping - hard boiled eggs are also found in most gas stations. So if you are really hungry or hankering for a protein fix, this is a great option.

Steamed rice - if there is a Japanese or Chinese restaurant in the airport food court, chances are they have steamed rice on the menu. Just make sure it is not "sushi rice" which usually has salt in it and ask if they add salt to their water when steaming.

Frosted Mini-Wheats - believe it or not, they have only 5mg of sodium, are a really filling snack, and are sold at most breakfast spots in the airport. Pure gold.

EASY TO PACK

Granola - there are a lot of sodium-free options available but my current favorite is
Erin Baker's Oatmeal Raisin Granola - 0mg sodium. The granola has a nice chunky-texture and fits easily in a purse or suitcase. One bag will last you a long weekend at minimum - just keep other sneaky hands from grabbing fistfuls for themselves.

Corn Tortillas - check the nutrition label, but most corn tortillas (not wheat or flour) are sodium free. Because of their flat shape they pack well and add substance to a breakfast or lunch dish (like a veggie salad or an egg scramble). Who knows, you may even be lucky enough to stumble upon an avocado and then you'll be really glad you brought those doughy discs with you!

Just Peas/Corn/Fruit - I know I've posted about these freeze-dried treats before, but they have a wonderful flavor and are great snack to have on hand. As an added plus, you are getting your daily dose of veggies and fruit...now how's that for eating well on the go!

Dried Fruit/Nuts/Sunflower seeds - before I leave for a trip, I hit the bins at Whole Foods and fill up on dried strawberries, figs, apple rings, and sunflower seeds (since of course, I am also allergic to nuts). What is especially great about traveling with these snacks is that you can eat them to curb mid-day tummy rumblings and you can use them to brighten up salads or other dishes. Their dual purpose makes these snacks a packing priority!

Tuna Fish - okay, so it can be smelly and there is that whole "mercury" thing, but for a guaranteed tummy filler a can of tuna will get the job done. There are two kinds of low-sodium tuna that you can find at most grocery stores: BumbleBee and StarKist. Just remember to pack a can opener... and some breath mints.

Popcorn - this suggestion is dependent on proximity to a microwave oven. But, popcorn is such a delicious and filling snack and, when not popped, it is completely flat and negligible in terms of space. So, it never hurts to throw a bag of salt-free popcorn in your suitcase or purse just in case the opportunity to snap, crackle, and pop arises.

Safe Travels and Safe Eating!

Tips & Tricks: Grocery Store Detective

2009-07-20T15:10:00.001-07:00

I've been hitting the street and doing some undercover shopping (all in the name of sodium safety) to discover the latest no-sodium, time-saving products.

For a long time, no-sodium sauces and breads were only available on the world wide web or by making them by hand, at home. Now, they are showing up on the grocery store shelves in droves and are making no-sodium cooking and snacking even easier.

So here is the beat on my latest discoveries that will be sure to become shopping list staples.

FOUND
Multiple brands of no salt tomato sauces (0-15mg per serving)

LOCATION
Consistently seen lurking around Real Foods and Whole Foods markets

CHARGES
Canoodles with noodles (in less than ten minutes - quick dish, lots of flavor)

USUAL SUSPECTS
Muir Glen No Salt Added Tomato Sauce
(Also available: No Salt Added Crushed Tomatos, and No Salt Added Tomato Paste)

Anna's Marinara Sauce
(they don't have a website yet, but it is a black and white hand-drawn label with an Italian woman cooking over a big delicious pot of sauce - second shelf to the top on the far right in the picture above)

*Bonus Tip: Check out your local Italian Pasta Shop and ask about their hand made pasta - they generally do not use salt in their pasta recipe (usually a combo of semolina, egg, water, and flour) and can flavor their noodles with garlic, lemon, and herbs - bonus on taste! Also, keep an eye out for Rega San Marzano products - these sauces tend to have 0mg sodium, just remember to check the label before purchasing.
-----------------------------------------------------------------------------------------------
FOUND
A new bready option (0mg of sodium)

LOCATION
Consistently seen lurking at Whole Foods markets

CHARGES
Impersonates sandwich bread, pizza crust, crackers, and pita chips

USUAL SUSPECTS
Eastern Bakery Whole Wheat Lavash Bread
------------------------------------------------------------------------------------------------
FOUND
Low-sodium milk product (20mg per 1 cup)

LOCATION
Consistently seen lurking at Whole Foods markets

CHARGES
Does a body good - and can top your low sodium cereal, make your cream of wheat creamy, and substitute for whole milk in your favorite recipes

USUAL SUSPECTS
Oat Dream

Recipe Box: Pea Soup

2009-07-06T10:13:00.000-07:00

My mom, boy's mom, and I decided to meet for lunch one beautifully sunny afternoon and I wanted to treat them both to something light, bright, and delicious.

I was aiming to fix a meal that was quick to make, full of flavor, and of course, sodium-free. So, I settled on curried egg salad sandwiches and some cold pea soup - my cup of soup, of course, is the one topped with hot red chili flakes - it may have been chilled, but I am always hankering for some heat.

The recipes are simple and the tastes are just complex enough to wake up your palette but there is plenty of room for personal preferences and to make the flavors more robust. They also stay good in the fridge for a few days, so save some room for left-overs.

Curried Egg Salad Sandwiches - A Spicy Celebration on Two Pieces of Bread

Ingredient List:
Half a dozen eggs
1 Container of Creme Fraiche or WholeSoy & Co Plain Yogurt
1 bunch green onions
1/4 lb of currants
Curry Powder, turmeric, white pepper, smoked paprika, cayenne pepper, cumin
Ezekiel 4:9 Low-Sodium Bread
Flat leaf parsley (only if you want to really show off)

1. Boil eggs (6 eggs made for approximately 8 sandwiches)
Don't know how to boil eggs? Check this out!

2. Once your eggs have cooled, separate egg yolks from egg whites into two bowls.

3. Add 3 tablespoons of creme fraiche or half a container of WholeSoy & Co Plain Yogurt(25mg of sodium for one container) to your egg yolks and mash together until it becomes a yellow paste. It shouldn't be too gummy or thick - so you can always add more creme fraiche, yogurt, or some olive oil to loosen it a bit more.

4. Add 1 tablespoon of curry powder, 1 tablespoon of turmeric, 2 teaspoons of white pepper and 2 teaspoons of smoked paprika to the egg yolk paste. These are all estimated portions. Taste as you mix ingredients together and add more if you want stronger flavors - also feel free to add in some cumin and cayenne pepper for more spice.

4. Dice egg whites into little cubes.

5. Chop 3 stalks of green onions - the smaller the chop, the better!

6. Mix egg whites, onions, and currants (a few handfuls) with the egg yolk paste. You can also add chopped parsley to put more color and a fresh herb flavor in the mix.

7. Toast your bread
Don't have a toaster? Use the broiler in your oven! Just don't forget to flip the bread, to take out the bread, or turn off the oven - I speak from (in)experience.

8. Spread your egg salad onto the bread and cut into your favorite childhood shape - I prefer the triagonal (diagonal triangles) - but I'm sure a rectangle with the crusts cut off would taste just as a delicious.

9. Enjoy!

Cold Pea Soup - Green Never Looked So Good

Ingredient List:
1 shallot
5 cloves of garlic
1 small white onion
Olive Oil
1 bag of frozen peas (check the label for sodium content)
1 bag of frozen corn (check the label for sodium content)
Herb-Ox No Sodium Chicken Broth
White pepper
Creme Fraiche

1. In a large pot, heat 3 tablespoons of oil.

2. Dice shallot, garlic and half of white onion - no need to dice too finely as everything will be blended later on.

3. When oil is hot, add shallot, garlic, and onion to pot and stir until shallot and onion look translucent.

4. Add bag of peas and half a bag of corn to pot. Stir and heat for about 5 minutes.

5. Mix 2 packets of Herb-Ox Low Sodium Chicken Broth with 2 cups of water, throw in pot, and bring to a boil.

6. After it has boiled for a few minutes, remove pot from heat to cool for 5 minutes. If you blend while still hot, your risk some serious splashage, so it is important to cool the soup down a bit before the next step. Patience here will result in less time scrubbing the counters and your face.

7. Transfer soup to blender OR for an incredibly easy and mess-free means of creaming ingredients, use an immersion blender. Possibly my favorite kitchen utensil - I have two.

8. Blend until smooth.
An optional step is to then sieve the soup which will make it incredibly silky in texture, but this is only if you are going for Michelin star perfection.

9. Reheat soup on low until it has reduced about a third - this thickens the soup. Add the white pepper and any other spices at this point.

10. Chill soup in fridge.

11. Ladel into small bowls and top soup with a dollop of creme fraiche.
Other optional crunch worthy toppers include: a few Unsalted Kettle Chips or a handful of Organic Just Peas or Just Corn.

12. Your soup is now ready to serve and ready to disappear.

Recipe Box: Fridge Frittata

2009-06-24T21:47:00.000-07:00

First off - go see Food, Inc. I've read the books, I volunteer at the Ferry Building, I shop at Farmer's Markets whenever I can. But this movie, even for the most food-enlightened, is a huge wake up call. We truly are what we eat and our food industry is the cornerstone of our community's and our world's health, social, and environmental issues.

So I have to say, after I left the movie, I was glad to know that my fridge was full of locally produced, seasonal ingredients - all of which needed to be eaten right away if I was going to keep them from ending up in my compost bin. And yes, that was probably the most typical Northern Californian sentence I have ever written - sorry I'm not sorry.

My refrigerator had the following items to work with:

chard (grown from my own potted garden)
heirloom tomatoes (from my monthly Farm Fresh To You delivery- thank you Capay Farms)
potatoes
eggplant
half of a red onion (woopsies...a few weeks old)
one slice of Heidi's Hens no-salt turkey breast
and two eggs

What do you get when you combine all of those ingredients?
A delicious, oven-baked dinner frittata! Here's how:

1. Set oven to 360 degrees.

2. Heat oil in a pan. When hot add diced red onion and cook until translucent. I was low on olive oil and added a few dashes of champagne vinegar to help deglaze the pan and add some extra moisture to cook the onions. When softened and clearer in color, transfer onions to a bowl.

3. Slice one small eggplant into half-inch disks and wrap in paper towels. Find something heavy - I used a cutting board and a potted plant on top - to squish the water out of the eggplants. Most people sprinkle eggplants with salt to get out the extra moisture but this is my sodium-safe trick. It will allow you to brown the little nuggets more easily.

3. Add more oil to pan and reheat. When hot, add diced potatoes and eggplant and sauté until brown (because they are small, this should take about 5-10 min). I added a little curry powder and red wine towards the end to add some extra flavor. When cooked, take out potatoes and eggplant and put in bowl with onions.

4. Add oil to pan again and reheat. Take off stems of chard (keeping them on is also completely OK - they will soften in the oven - just dice more finely to help cooking process) and chop the chard into bite sized bits. Throw into hot pan for 3 min or so. I added some no-sodium mustard and a few dashes of balsamic vinegar towards the end.

5. In an oven safe dish, coat bottom with oil or salt-free (sweet) butter and add the onion, eggplant, potato mixture.

6. In a small bowl, whisk the eggs. I added some white pepper, cumin, and a little water and red wine.

7. Pour egg mixture over onion, eggplant, potato-ness.

8. Cover the top of onion, eggplant, potato, and now egg-ness with your softened chard - building a top layer.

9. Slice one heirloom tomato into 1/4 inch or smaller rounds.

10. Put tomato rounds on top of the chard and sprinkle some black pepper on top.

11. Bake in oven for 30 min (or until all egg is cooked).

12. Put under broiler on high for 2-3 minutes to crisp the chard and tomatoes.

13. Invite friends over to marvel your ingenious fridge-spiration...or eat it all yourself. This recipe will feed 2-4 and although the picture is a bit hideous, it is really delicious and works with any veggie combination!

And the next day...I used the leftover eggplant to make EGGPLANT CHILI! Sounds weird but seriously good. I cubed the eggplant - mimicking chunks of meat - and used all my other standard chili ingredients: tomatoes, black beans, peppers, cumin, cayenne pepper, a pinch of oregano, and paprika. After little it simmer for an hour, I topped it off with some arugula and avacado and even used some really old Matzoh crackers for dipping. It tasted chili-tastic and was full of good, healthy things. This seemed a little bit daring but I am glad I tried it and was successful in heroically saving the food in my fridge from going unused and transfered it safely to my belly. All in a day's work.

Tips & Tricks: Beef Cakes

2009-06-09T17:49:00.000-07:00

Just a quick warning - the beginning of this story is sodium-heavy - but, I promise that the ending holds a savory surprise.

For the Boy's birthday, I decided to dive into a baking adventure and make MEAT CUPCAKES - inspired by my friend Gina's meat cookies and Mei's salmon cupcakes. So, at five a.m., I rolled out of bed to begin creating two delicious bite-sized tins of celebratory meat muffins: a bacon, beer, & chive cupcake with blue cheese "frosting" and a fig and prosciutto cupcake with goat cheese "frosting." I did not intend on making these sodium-girl friendly, but I soon realized that I had stumbled upon a new flavor-saving discovery.

As I was kneading and measuring and sprinkling and whisking, I was enjoying the delicious aroma's of the bacon sizzling in my cast-iron griddle (okay, it was a teflon pan, but I think the image is nice). I found myself thinking, wouldn't it be nice to have just one slice of bacon? But by definition, bacon is a long strip of meat from the back, side, or belly of a pig that has has been cured, smoked, and brined to perfection - which also translates to mean "high in sodium." I've considered making my own bacon - i.e. buying strips of pure pork from the butcher - but somehow, I just didn't think it would taste the same. But my, how did I misjudge the situation.

Out of curiosity, or maybe torture, I flipped the package of bacon over to the list of ingredients. And low and behold the angels did sing - 75mg of sodium per serving / 2 slices of bacon. Whaaat? Did I read that correctly? Yes, 75mg of sodium per serving! To put this in a more palatable context - two slices of pork heaven equals one egg. A completely safe and kidney-friendly amount if you are craving a bacon fix. Clearly, this is not an every-day diet item (for people with or without kidney problems). But if that pasta needs an extra hint of something naughty and crunchy or that piece of halibut could use a nice pork belt, then you have found the ingredient.

So, what kind of magical bacon product had I come upon? Turns out, Whole Foods's 365 brand makes uncured bacon with a very low amount of sodium. There are even internet rumors that they make a uncured turkey bacon with 0mg sodium - but I will need to do more detective work to verify.

To make the bacon flavor rival that of its cured / brined / smoked siblings, I sprinkled smoked paprika and a little cumin on the suckers before throwing them into the frying pan. None of my blind tasters had any idea that their bacon cupcakes lacked its most recognizable ingredient. On that point - smoked paprika is a wonderful substitution for adding a richer, "cured" flavor to any of your meat dishes. You can also buy liquid smoke or hickory flavoring to add a grilled taste without the grill - but there does seem to be some concern with the safety of using liquid smoke, so use sparingly and maybe stick to the smoked paprika for now!

And now another close up of the beauties and the official beef cake recipes, with sodium-free substitutions:

Cupcake base
Mix the following dry ingredients:

- 2 cups of flour

- 2 teaspoons of baking powder

- 1/4 teaspoon salt
- 1/4 cup brown sugar

Add Wet Ingredients:

1 cup softened/melted butter
4 eggs beaten

I halved the above cupcake base into two separate bowls and then added the following ingredients:

Bacon, Beer, Chive Cupcake

1/2 cup of pale ale
Cut chives

1 whole package of bacon
- fried in pan with cumin, smoked paprika, and ancho chile poweder
- when cooled, crumbled and thrown into the oven for some extra crisp

Prosciutto and Fig
one package of prosciutto
one jar of fig jam

Baking
line mini muffin tin (should make around 30) and fill 3/4 of each tin with batter
bake at 375 for 25 min
let cool at room temp for 30 min

Frosting
For the bacon beef cake:
- mix mild blue cheese with some creme fraiche and spoon into a ziplock bag
- cut tip of edge and pipe onto cupcake
- sprinkle bacon and chive bits

For the prosciutto beef cake:
- mix goat cheese (herbed or plain) with some creme fraiche and spoon into a ziplock bag
- cut tip of edge and pipe onto cupcake
- cut bits of dried fig and make rosettes with prosciutto slices

For a sodium free version:
- Use the uncured bacon
- substitute Mascarpone for the cheese and add more herbs to increase flavor
- still working on a no-sodium prosciutto...but that may just have to be a fig cupcake...

Tips & Tricks: Blog love and Bready Goods

2009-05-20T14:59:00.000-07:00

Before I launch into a much-belated and long-awaited blog post, I wanted to give a quick shout out to Marcia (sounds like "Garcia") Gagliardi, San Francisco's very own Tablehopper. This online maven and frisco foodie always has the skinny on the best bites and dining deals in town. Her e-column is a weekly crash course on the hottest restaurant news in our corner of the world and by regularly perusing her witty and informative musings, you will impress your friends and become the go-to for recommendations. Why the accoclades? Marcia is not only a great food reporter but an awesome person too and after a short email correspondance, gave your very own Sodium Girl a shout-out on her site. Thank you, Marcia! And for all of you looking to spice up your dining habits...take a second to sign up for her newsletter and change your life forever.

So now onto the sodium 411. I have a long laundry list of products, spices, and substitutions that makes eating sodium free a virtual cinch. I have been a bit overwhelmed by the process of compiling (and mostly remembering to include) all of these items...so I've decided, to be more consistant in my blogging and actually provide information that is immediately useful, to post a new Tip & Trick every Friday and slowly, I will reveal all that is good and magical.

Bread and bready goodies. Be well warned that your favorite floury treats tend to be high in sodium. This is not only caused by the actual salt included in most recipes but is also a result of the baking soda (which contains between 100-200 mg of sodium per serving and is commonly known as "sodium bicarbonate"...um, woops!) and baking powder (which also contains between 100-200). Until your favorite bagel shop, cookie spot, and pizza joint start making their goodies without baking powder or baking soda (Noe Valley Bakery, care to give it a shot?), you'll have to bring the bakery to your own kitchen.

But this is easier than it sounds. First, you can always substitute yeast for our two baking culprits - this live ingredient acts as an equally effective leavening agent, producing bubbles in your wet ingredients that expand the mixture. Yeast works very well for pizza and breadmaking. Be warned though, it can produce a somewhat fermented taste (think beer). So for sweeter recipes, the best solution is NO SODIUM baking powder and baking soda. What? This exists? Yeah. it does. And while it used to only exist online, I have actually seen it sold in Whole Foods - which, by the by, apparently publishes awesome dietary-need-based grocery lists for their stores. The two products I use are Hain Pure Foods Sodium Free Baking Powder and Ener-G Calcium Cabonate. And to really blow your mind, they are also gluten free.

Now, let's say you want to make a sandwich or a Toas-Tite and making your own bread sounds too laborious. Lucky news, sodium free bread can be easily found in most grocery stores. Food For Life's Ezekial 4:9 low-sodium sprouted grain bread (which has no sodium in it and is truly godly) is my go-to. And since I know for a fact that I do not hold all the sodium-free answers, check out this neat-o skeat-o website for an expansive list of no and low-sodium bread products and their sodium/serving amounts.

I'm pretty excited about some no-sodium salsas I just discovered on this site! Mexican pizza anyone?

Thanks to signalite1 for an anwesome flickr photo of a delicious baked goodies!

Recipe Box: Eastover

2009-05-05T16:10:00.000-07:00

What do you get when you have one kidney-failing Jew, a group of semi non-practicing Christian friends, and a knack for combining two words into one? EASTOVER! Sodium-free style.

I love nothing more than a good excuse to throw a food fest, so the culmination of these two fantastically treat-related holidays seemed like the perfect fit. Boy and I (with help from mom and dad - who are learning how to cook without salt!) whipped up a salt-free shmorg-borg of brunchy delights: Horoses and matzoh, deviled eggs, baba ganoush, two gorgeous fruit tarts care of Annie, slow-cooked scrambled eggs, macaroons, and an unbelievable fennel and sweet potato hash with spice-rubbed flank steak.

I'm opening up the recipe box for two of these recipes that are wonderful for brunch or even linner (lunch + dinner) entertaining...but if you're interested in any of the others or want advice on combining words, feel free to post a note!

Slow Cooked Scrambled Eggs - deadly and delicate, yet deceivingly easy to make
The most amazing part of this recipe is that to make it salt free requires the mere removal of well...the salt.

1. So you're ready when the time comes, beat 8 eggs (serves 5-6) in a large bowl. When smooth, mix in 1/2 cup of half and half.

2. Chop a bunch of chives. Sometimes cutting with scissors is easier than using a knife.

3. In a tall pot on medium heat melt 2 tablespoons of sweet butter.

4. Continuously stir the butter as it bubbles and browns - you do not want it to burn but instead turn into a nice caramel color - this will give the dish an extra nutty flavor

5. Pour in eggs and lower heat so its in between a low and medium flame - remember, you want to slowly cook the eggs. And MOST importantly, DO NOT STOP STIRRING.

6. When the mixture becomes smooth and thick, stir in 2 tablespoons of creme fraiche (or really, as much as you like - I find that the creamier the eggs the better) and the chives.

7. Serve immediately! Trust me, you won't want to wait one more minute to dig in.

Total time: 20-25 min and can be made while entertaining guests in the kitchen. It's a pretty flawless recipe.

Fennel and Sweet Potato Hash: buttery, beautiful, and better than brisket
This is a Boy original. A spice rub, brown butter, and creme fraiche topper really kick up the flavor profile in this dish and his plating isn't half bad either.

1. The day before (not totally necessary but will ensure more flavor), rub the flank steak (ask butcher for an appropriate amt for number of guests) with smoked paprika, Herbs de Provence, ancho chile powder, and rosemary

2. Prepare three bulbs of fennel by cutting off stems and and very bottom of bulb. Thinly slice fennel length wise so that the fennel slices look like palm frawn (see picture above).

3. Cut half of a white onion length wise to mimic the length of the fennel frawns.

4. Wash and cut 2 sweet potatoes into small rectangular chunks or cubes (your aesthetic taste).

5. Heat large pan over medium heat and brown 2 tablespoons of butter.

6. Add fennel to the pan and cook until slightly browned.

7. Add sweet potatoes to fennel and butter and cook until softened (not mushy, but edible).

8. While your veggies are cooking, grill meat on a grill, panini press, or George Foreman - whatever you got - for about 5-8 min so that meat is still a bit pink and tender on the inside. After cooking, let rest for five minutes before cutting 1/4 inch slabs of meaty goodness.

9. Layer meat over a pile of fennel and sweet potato hash.

10. For the topper, mix creme fraiche with a pinch of fennel seed and a pinch of ancho chile powder. Dollop away and enjoy.

Total time: 1 day (optional) and 50 min - worth every second

And for random food photos of the other delicious treats:

Good Eats: Contigo, mi amigo!

2009-04-17T15:21:00.000-07:00

Contigo ("with you") may be one of my favorite Spanish phrases, and after visiting its Noe Valley location, it may be one of my top San Francisco go-to's as well. The official name, Conitgo Kitchen + Cava, sums up the whole experience of dining in this adorable, bright, and homey eatery. It may be a bit pricey, but its fresh ingredients and incredibly attentive and understanding staff makes this restaurant a must for people with dietary needs.

Even though we intended to stop in for a glass of wine (and they have a gorgeous list of reds, whites, rose, and cava) we couldn't help but stay for a few small tapas. A beautiful wood counter top, with a sushi-bar view of the entire kitchen, greets you as you enter. If a restaurant has seating near an open kitchen, I want to be as close as possible. There is nothing like watching culinary genius in action.

The only thing separating customer from chef are bowls of sliced stalks of asparagus, prepped jamon and queso sandwiches (called a "bikini"), bundles of green garlic, and other fresh-from the garden goodies. And speaking of garden, the restaurant boasts a feeling of green - both in color and practice - and they have their very own vegetables growing in the back. The display of fresh ingredients is the best sign that a restaurant will be able to accommodate dietary requests and I felt incredibly confident that I would find something on the menu to satisfy my appetite. Other counter-view delights included: a wood-fire stove and an incredibly large, red meat slicer - cured meat slicing action! Can't eat it, but fun to look at.

While ordering, two waiters and the hostess come over to discuss my dietary restrictions and they all assured me that they could accommodate health needs and flavor desires.

Several menu items were easily transformed into sodium-free options:

the little gem salad
asparagus with sieved egg
beets with clementines
snap peas and garlic chips
chard and beet greens
Steelhead with leeks

I know this is going to be a restaurant that I can cultivate for the long term and am excited to return and try more of the delicious tapas. Contigo promises loads of Spanish flavor and no-sodium goodness.

Picture care of: In Praise of Sardines

Tips & Tricks: Eating Out

2009-04-07T09:16:00.000-07:00

Dining out is a majorly attractive activity for several reasons: it relieves you from cooking your own dinner (you do all the eating, they do all the cooking and cleaning), you experiment and experience new foods and new flavors (tuna heart? sure, why not), and generally, you get to enjoy the whole evening amongst friends.

I am happy to say, that even with strict dietary needs, eating out is not out of the question. But it does require some pre-planning as well as willingness to be quite forward with your needs. There are some simple steps to take that will ensure an entirely delightful and delicious meal that is sodium-safe. Remember, though, that as a diner with such particular needs you are entering a serious tree of trust with the restaurant and chef: you trust them to prepare food that meets your health requirements and they trust that you are not just a picky eater. And a part of building that trust is also building customer loyalty. If you have been served well, you will most likely return. And the more you return, the more creative and comfortable chef's become with creating altered variations of their standard menu items. So follow the tips bellow and go enjoy the many delicacies that your city has to offer.

PRE-GAME

Choosing the right restaurant
Fast food joints or grab-and-go spots will most likely be unable to meet your dietary needs - food is usually pre-marinated or pre-seasoned and the likelihood of fresh, unprepared items is low. Instead, look for places that make the plates to-order. If a restaurant boasts local and organic ingredients, even better - from my experience, this usually means they have a lot of fresh product on hand and can whip something up from the kitchen cupboard.

Sodium S.O.S.
The best way to guarantee sodium-free menu options is to call ahead. I usually try to call the morning before my reservation (if it is at night) but it is even more helpful to the restaurant to call the day before. This way, you can ask the kitchen to set aside a piece of meat or fish and veggies without any marinade or seasoning.

Travelling tips
Vacationing (especially outside of the US) can be a daunting experience if you have dietary needs. But in all likelihood you will have made reservations ay hotels or restaurants before you leave and you can send ample warning to these kitchens before you arrive. Send the hostess or concierge a list of your dietary needs, talk to the chef before you go, or if there is a language barrier, have hotel staff translate for you. It takes a little prep work, but taking the time to make these calls ensures some good eating in foreign lands.

GAME TIME

Taking orders and taking it seriously

The best way to explain my needs to a waiter or waitress is to be as honest and open as possible. I start every order by saying,

"I have strict dietary needs. My kidneys failed five years ago

and I cannot have any sodium in my diet."

This usually makes their ears perk up and I know I have their full attention. Just saying, "I can't have salt," doesn't ignite the same amount of gravity nor does it end in a successful, sodium-free meal. Admittedly, this kind of candor can be a little intimidating, especially when dining with a group of people, new friends, or while on a first date. But...get over it. Because if you are kind, grateful, and engaging, chances are you will (A) receive a great meal and (B) be remembered by the waitstaff. Standing out is not a bad thing. I have formed many great relationships with San Francisco restaurants that I am no longer a nameless customer. Chefs and waitstaff know me and when frequeting these familiar spots, eating out and eating sodium free becomes less and less of a hassle. So own it and be frank with your needs - it will end up benefiting you in countless ways.

The List

Here is what I cannot have - and of course your needs may vary, but this is a good place to start:

no salt * no salted butter * nothing pre-seasoned or pre-marinated * no shellfish, no pre-made broth or sauces with salt * no vegetables that have been blanched or boiled in salt water * no soy or teriyaki * nothing pickled, smoked, or braised * no pre-canned, pre-packaged veggies * no dairy or cheese

Here is what I can have:

meat, beef, poultry, and fish * oysters and clams * for flavor - olive oil, vinegar, citrus, garlic and onions * all fresh veggies * pastas, rice, and other grains made in salt-free water * reduction sauces made without salt * cream * sweet butter

POST-GAME REVIEW

Send your thanks

Whether you walk over to the kitchen or write a hand-written note, giving some thanks never hurts. Chances are, a busy kitchen went out of its way to meet your needs. A smile goes a long way and those simple words makes a restaurant want to serve you again.

Good Eats: San Fran Favorites

2009-04-01T17:28:00.001-07:00

So this blog will be divided into three main sections that cover: finding salt-less goodies, making salt-less goodies, and eating at restaurants that provide salt-less goodies.

Posts titled "Good Eats" will be reviews (raves mostly) of those dining establishments that have gone out of their way to produce safe and delicious, sodium-free meals for me. Much to my surprise, eating out has not been as much of a hassle/challenge as I had expected it to be. There are definitely some steps to take that make it much easier (see the next Tips & Tricks post) but I do want to give one big shout-out to all those chefs and waiters who have enabled me to enjoy the many delicious eats in this town - SAN FRANCISCO, I love you.

So here are some of my absolute favorite spots that have been consistent and generous with their cooking skills:

Maverick: Without a doubt, this is my number one - great ambiance, amazing wait staff, inventive dishes, well priced, and an extraordinary wine list. I have dined here about 7 or 8 times and every time, I am served something flavorful and satisfying. The first time I went, they made me seared duck and special, salt-free gnocchi. Hand rolled potato dumplings are definitely the way to my heart - and a sizzling piece of duck fat on the side doesn't hurt either. The attention to detail and casual atmosphere make this an ideal spot for any occasion. Plus, their wait staff is small and friendly and you really feel like you are eating amongst friends.

Delfina: Not really breaking news here, but Delfina consistently serves up hot, steamy plates of pure deliciousness. And without fail, they have accommodated my dietary needs. I do have to admit, I always end up having the steak here (it is the only item on the menu that I can eat), but every time I have it, the chefs at Delfina have some new trick up their sleeves/aprons to make it special (red wine reduction, slivers of garlic, thickened pan juices, savory olive oil, or scoopings of BONE MARROW!) I have often thought about what my last meal on earth would be - and Delfina's superb execution of a good steak definitely puts this fine piece of meat in my top five.

Spork: When I can just walk into a restaurant - no pre-planning, no day-before phone calls - and get served a sodium-free, flavor-full dinner, I am impressed and forever grateful. Spork is just that place. I have been there 4 times now - and three of these experiences were extraordinary. There was one miss (time number three) when the meal was most definitely drenched in salt - but I have to admit, I was with a big party, had not called ahead, and had a rather new server. So luckily, I decided to try out this spot one more time, and I was once again overwhelmed and delighted by the great service and great food. I generally order the fish, and like Delfina, the chefs at Spork have continuously shown their creativity with new sauces (like fennel sautéed in lemon and garlic) and sides (olive oil roasted cauliflower) that make a plain piece of fish pop.

Sauce: The name of this restaurant kept me from exploring its premises for at least a year. After glancing it its menu though, I realized that it was a dining possibility. When I called the afternoon before my reservation, I was immediately transferred to speak directly with the chef (who also came by the table as soon as I arrived). I had had my eye on the spectacular sounding mushroom fries but didn't think it was a possibility. When I asked coyly if this fried delight could be re-imagined for me - the chef whispered those magic words ("of course") and whipped up my very own basket of mushroom fries with a home-made, spicy mayo sauce on the side. It was a busy night, a big group of girls, and the staff at Sauce still went above and beyond the call of duty. Mushroom fries...I'll be back.

Recipe Box: Paneer is Here!

2009-04-01T12:40:00.000-07:00

While at the amazing foodie wonderland that is the Berkeley Bowl (or the "Nerkeley Bowl" as some may call it) I discovered a new addition to my sodium-free arsenal:

PANEER

This delicious cheese is popular in South Asian and Persian cuisine - it is sturdy and can be grilled and fried and stays firm in a variety of delicious sauces. Although it is referred to sometimes as an "Indian cottage cheese," I think it tastes is much more like mozzarella (and goes well with a spectrum of flavors from spicey curry to a traditional tomato sauce). It is completely vegetarian, can be served hot, cold, in a salad, on rice, or just snakced upon on its own - its versatile, available in stores, and you can easily make it at home! All you need is whole milk, acid (lemon juice or vinegar), a cheese cloth, and this simple wiki how article.

Last night, I attempted a hybrid version of Paneer Masala and Kadai Paneer (I think...)

I have to apologize as I really do not use any sort of measurements when I cook (must be something I picked up from my grandmother), but here is a rather ad-hoc recipe from the dish I made last night and continue to eat well into the next day:

Step 1: Heat about 2 tbsp of sesame oil in a frying pan (medium-high heat).

Step 2: Cube paneer (for two people with big tummies, I had about 15-20 cubes) and when oil is ready (flick some drops of water in the oil, if it "spits" it is ready) throw in paneer. Be careful to move around with spatula so cheese does not stick to pan. After about 2-3min, flip over to other side. After 2-3 more min, take out paneer and put aside in another bowl

Step 3: Wash a bunch of spinach (2-3 fistfulls) and cut off stems. Roughly chop 6 cloves of garlic and dice half a medium size yellow onion. Open a can of salt-free tomatoes or roughly dice six medium sized red guys.

Step 4: Turn heat back on to frying pan with sesame oil (medium-high heat). When oil is ready again, throw in onions and garlic.

Step 5: When onions become transparent, put in spinach and tomatoes. Stir and sautee for about 5 minutes. Add some Indian spices to taste (curry, turmeric, cumin, white pepper, cayenne pepper, smoked paprika) and some chopped ginger.

Step 6 (optional): For a creamier sauce, transfer spinach/tomato/garlic/onion mixture to a separate bowl use an immersion blender (or regular blender if you're old school) to puree mixture. No need to make it completely smooth, blend until your desired texture is achieved. Put sauce back into frying pan and add about 3 tbsp of cream.

Step 7: Continue on medium-low heat and add back paneer cubes.

Step 8: Right before serving, for extra texture and color, dice one large pepper (red, green, yellow, or orange) and put into the peener/sauce pan.

Step 9: Serve paneer over a steaming bowl of white rice and garnish with parsley if desired.

*after-thought additions: As discussed last night with fellow test-eater, this simple dish would be extraordinary with some roasted eggplant, peas, and cubes lamb as well...

Get er done!

Tips & Tricks: Design your Diet

2009-03-02T18:15:00.000-08:00

There are two things you need to best plan your new diet: inspiration and information.

For me, inspiration came first - I dove into cooking meals from scratch (nothing canned or pre-packaged) and experimenting with spices, herbs, and different flavors in the kitchen. My first two cookbooks - and still my favorites for breads, sauces, and desserts - are The No-Salt Cookbook and The No-Salt Lowest-Sodium Cookbook. The recipes tend to be simple (great for the novice cooker) but the basics are the best place to start and will help you build more complex flavors or tackle more difficult food genres over time. These will become your saltless Joy of Cooking.

As for information - this part is key. First, it is important to decide what your sodium limit is - for everyone it is different (depending on your health needs) and you must remember that all foods have a natural amount of sodium. Eggs, for example are 70mg per serving. Beef tends to be around 90mg per serving. Monkfish is only 15! I personally do not worry about natural amounts of sodium (except for shellfish which is in the upper 1,000mg per serving) and decided to cut out the additional sources like baked goods, sauces, canned items or anything that I could make from scratch, sodium-free.

Once you figure out your personal limit, the next step is educating yourself on sodium - which foods are high and which are low. For a long time, I was eating food that was higher in sodium than I had imagined (milk, baked goods, shellfish ... okay, that last one was just blissful ignorance) or I was ignoring foods that were incredibly low (clams, oysters, pork, beer!). Reading the nutritional listings on the back of packages is the best place to start, but for a more thorough overview of sodium and its culinary whereabouts is Pocket Guide to Low Sodium Foods. I even travel with this little gem. It covers natural foods, canned versions, and fast-food restaurants. It is an exhaustive resource and is essential to eating smart and eating well.

Tips & Tricks: Dairy discoveries

2009-02-27T15:49:00.000-08:00

On my first date with my most adorable roommate/boyfriend/partner-in-crime, I decided to tell him all about my health situation and dietary restrictions - no butter, no salt, no sauces, and the list went on.

He looked at me, smiled, and said the most comforting thing that he could imagine:

Well, at least you can still eat cheese.

And when I had to break the news that no, in fact, I definitely could not eat cheese, I think a little piece of his foodie soul melted.

But, the conclusion of this story is not completely true. I CAN eat cheese and so can you. There are some wonderful options of low sodium cheeses that you can order from the world-wide interweb. My favorite is the Heluva Good Low Sodium Chedder with a whopping 5mg of sodium per serving - virtually nothing! By "my favorite" I mean I order eight blocks of this at a time and finish them in approximately four weeks (I tested this over-exaggerated comment during the holidays and trust me, its true). And it is actually Heluva good and works well for any cheese based sauce, dish, or pop-in-your-mouth snack moment.

If you want to pick up something at the store, I suggest Alpine Lace Swiss you can find the low-sodium product at Safeway and most large markets and it is a mere 15mg per slice! Its great for throwing onto some bread or in a corn tortilla for a quick hiking or picnic snack.

For more wonderful low-sodium products (like baking powder, baking soda, sauces, condiments, and deliciously dangerous BBQ chips) check out the Healthy Heart Market. I check regularly - there are new products cropping up everyday and they are becoming more and more prominent in grocery stores.

Tips & Tricks: Low-Sodium Bible

2009-02-27T15:34:00.000-08:00

A wonderful man named Dick Logue started a Low Sodium Cooking website and community board dedicated to living on a low-sodium diet. The recipes are a great place to start if you are just beginning to learn how to cook without salt and his newsletters always contain seasonal recipes. I definitely suggest trying the soy sauce and Teriyaki recipes - these can be used as bases for more complicated Asian dishes (like a thick plum sauce for pork lettuce cups...do I have you drooling yet?) and are also delicious on a freshly steamed bowl of rice.

I believe the magnificent Mr. Logue has now moved to charging for a full membership (complete access to recipes v. only recently published ones), but his email and advice remains accessible to all. Also, I suggest looking over the tips section which points you in the direction of lifestyle changes, cooking techniques, and brand name products that really let you to spice up your home creations.

Hold the salt

2009-02-27T15:10:00.000-08:00

My journey with Lupus began with quite a bang - a 3 month hospital stay, chemotherapy, and too many ups and downs to count. The most lasting effect was renal insufficiency - meaning my kidneys only work at a fraction of the normal capacity. I cannot rid my body of toxins or water retension at a normal rate and as we are all becoming more aware, this leads to high blood pressure and other functional complications. Amazingly/luckily/unbelievably - my kidneys actually regenerated enough that I no longer needed a kidney transplant (thank you, Dad) and my dialysis tubes could be removed. Now it was up to me. Sodium got the axe and I embarked down the road of finding an effective and realistic diet that allowed me to rely on as few medications as possible.

It has taken me a long time to finally feel like I can navigate my way through the kitchen, grocery stores, and restaurants with success and satisfaction. My compass has not been the advice of doctors and nutritionists (who very much tried their best, but left me with few answers), but the determination of friends and guidance from others like myself. There is nothing I enjoy nothing more than showing people that you can eat delicious, flavorful, mouth-watering food without cooking's most trustworthy ingredient. Even if you don't have the dietary requirements, you may just find that a tender piece of meat, a perfectly ripe red pepper, or delicately sauteed leeks bursts perfectly with their own flavors.