Get the Salt Out (16 page)

96
Don’t concern yourself with the sodium content of natural foods
in recipes. If the food is fresh and unprocessed, the sodium content really is too small to worry about.

97
Instead, focus your attention on avoiding salt-laden processed foods;
this is the key to cutting sodium in recipes. When a recipe calls for any of the following ingredients, substitute the corresponding lower-sodium alternative:

98
Table salt:
herbs or salt-free herbal blends of your choice. (Salt-free all-purpose blends are the most common substitution.)

99
Celery salt:
celery flakes.

100
Garlic salt:
garlic powder.

101
Onion salt:
onion powder.

102
Tomato paste:
salt-free tomato paste.

103
Tomato sauce:
a tomato sauce with no salt added—or make your own by blending two cans of water with one can of salt-free tomato paste.

104
Canned tomato juice or vegetable juice cocktail:
low-sodium tomato juice or low-sodium vegetable juice cocktail. If the taste of the low-sodium version is too bland for you, make it zestier by pouring the juice into a glass bottle and adding one whole green onion and several pieces of diced celery. Let it sit for a few hours, strain it, then taste the flavorful transformation.

105
Canned tomatoes:
canned tomatoes that are salt-free or have no salt added.

106
Soy sauce or tamari sauce:
reduced-sodium soy sauce, reduced-sodium tamari sauce, or Braggs Liquid Amino Acids. (See tips 63 and 64.)

107
Canned soup or broth:
homemade or low-sodium canned soup or broth. (See
chapter 4
for more information.)