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

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.

Tips & Tricks: The Ultimate Kitchen Utensil

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.

Tips & Tricks: A Terrible Parable - but helpful nonetheless

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.

Tips & Tricks: Happy Trails

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: Beef Cakes

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

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!

Tips & Tricks: Eating Out

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.

Tips & Tricks: Design your Diet

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

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

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.