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.

Good Eats: mmm mmm Murray Circle

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

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

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

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)