It didn’t occur to me at the time that the Kroger reduced-sodium olives I bought would still have more salt than a Lindsay low-sodium olive I usually purchase at another store. But when I got home, I compared the labels and found there was indeed a major difference in sodium content.
A daily lunch salad has become a mainstay of my low-salt, low-fat, low-sugar diet since my first stent was put in back in 2012 (a second followed in 2017). I’m always looking for items to add to my salad for some variety.
Black olives are a childhood favorite that I always include. But canned olives can be high in sodium, as can so many other possible additives for my salad such as artichoke hearts, sun-dried tomatoes, palm hearts and roasted peppers. Thankfully low-sodium olives are available. I’ve written about using low-sodium olives before.
Only a few stores in my area normally carry them, so I was pleasantly surprised to see a reduced-sodium Kroger store brand canned olive at my local Food 4 Less.
Food 4 Less is a Kroger semi-warehouse concept store the mega-chain operates in the Chicago area.
The six-ounce Kroger cans were on special at two for $3, a good price.
Is it worth monitoring the salt in your olives, some might ask? I say emphatically yes, the salt content might not seem high in olives alone, but salt is in every packaged product and can quickly add up in a salad without you even suspecting.
Healthy Heart Market is a good place to seek out low- and no-salt products that you can’t find locally. The drawback is usually high shipping costs because many food items weigh a lot, especially if you stock up.
But the Market has a $10 flat-rate shipping deal available through Jan. 31 if you spend $75 or more. “No coupon required – simply select shipping method ‘Flat Rate Ship on $75+ Order’ during check out,” according to an email it sent out touting the offer.
I’ve ordered a variety of items from there over the year. My favorite would have to be the no-salt pickles because those are impossible to find in any stores near me.
Act fast if you want to take advantage of this shipping offer.
If you’re hosting Thanksgiving dinner at your house, there’s likely a giant turkey somewhere nearby just awaiting its moment. But if you’re planning to eat out, or going to someone’s else’s home as I am this year (my son is cooking!!!), you might have an urge for turkey when you get home.
So Thanksgiving time could be the ideal time to try turkey burgers, which can be low in fat and salt and satisfy your craving without all the mess of making an entire turkey.
Turkey burgers generally are a good substitute for hamburgers as well since they are generally lower in salt and fat. One caveat, read the package label, some turkey burgers include dark meat and even skin which sends their fat content souring. Many add salt too, especially when they’re flavored somehow.
Applegate Natural & Organic Meats recently sent me some of its turkey burgers to sample. I like them. They pass the fat content (8 grams per burger) and salt content (105 mgs a burger) for a low-salt, low-fat diet. I broiled mine in the oven and was surprised to see them browning. Other turkey burgers I’ve tried usually remain a dull white color.
I think I left them in a bit long, so carefully monitor when you’re cooking them. I had two in a whole wheat bagel (the only whole wheat product in my local supermarket bakery the day I went). I added a slice of low-fat mozzarella cheese and used Localfolks low-salt, low-sugar ketchup to top them off. I also added a side of steamed asparagus.
It was a simple meal but delicious, sometimes simple is best, especially after elaborate Thanksgiving feasts. Thanks Applegate, I’d buy these burgers and serve them to company, especially when I do summer grilling.
Holidays are always difficult when you’re trying to minimize your salt, sugar and bad fat intake. Easter — traditionally a ham or lamb day — is no exception. We’ve posted about trying seafood instead, something we plan. But what about the side dishes? The Food Network recently ran this piece on 20 Healthy Easter Side Dishes which, of course, got my attention.
But how healthy are they, really? The first, Provencal Potato Gratin, isn’t if you’re worried about sugar level since it starts with potatoes and also includes cheese, which is salty and fatty.
Meal kits, which have all the ingredients for a given night’s dinner, are gaining in popularity, especially among younger consumers who may not have very developed cooking skills. Several companies will deliver them to people’s home and now supermarkets are stocking their own versions. The idea may sound appealing, but beware and, as always, read the ingredient labels before buying any.
Fish is a traditional Friday dish for Catholics on Friday during Lent, the 40 days leading up to Easter. Easter Sunday itself is usually reserved for salty main courses, like ham, or fattier ones like lamb. But if you want to avoid high-salt, high-fat meals, why not try fish for an Easter Sunday main course instead?