13 food and beverage items not to keep in your frig

We’ve worked hard over the years to find condiments that aren’t overloaded with salt, sugar and fat. So we’ve found low-salt ketchup, low-salt salsa and even a low-salt teriyaki marinade. So I thought I’d be in good shape when I saw this post about the 13 Worst Foods in Your Fridge

I've found two brands of low-sodium,low-sugar ketchup, Westbrae and LocalFolks Foods.
I’ve found two brands of low-sodium,low-sugar ketchup, Westbrae and LocalFolks Foods.

Sure enough, regular ketchup is there, as are pickles (I’ve found low-salt pickles to substitute). I knew regular soda was loaded with sugar but tonic water surprised me, it made the list because of calories. Continue reading “13 food and beverage items not to keep in your frig”

Here’s a salt-free lemon-herb marinade to try

I’m always looking for new ways to make white meat chicken tastier. I most often use Mrs Dash salt-Free marinades, but am willing to make my own marinades as well when I find easy recipes for them.

Lemon-herb chicken
Lemon-herb chicken

I came across this one recently from citrus supplier Sunkist. I saw it in a magazine ad but also found it online. Obviously you don’t need to sue the Sunkist-branded products listed, generic substitutes are fine (sorry Sunkist) but props to Sunkist for putting this recipe out there.

The ingredients, as listed on the Sunkist site:

1/4 cup freshly squeezed Sunkist lemon juice
Zest from Sunkist lemon
6 tablespoons olive oil 1 tablespoon
minced fresh garlic
3 tablespoons minced fresh thyme
3 tablespoons minced fresh chives
2 tablespoons minced fresh basil or rosemary Continue reading “Here’s a salt-free lemon-herb marinade to try”

My low-salt, low-fat, low-sugar pantry

Reducing the amount of salt, fat and sugar in the typical American diet can help reduce all sorts of negative health effects brought on by the way most American eat. For me, getting out the salt, fat and sugar became a must after having an angioplasty in 2012. I wrote in the early days of this blog about cleaning out my pantry of high-salt, high-fat, high-sugar offerings.

More than three years into the process of redefining how I shop, cook and eat, I thought it would be a good time for an update on what a low-salt, low-fat, low-sugar pantry can look like. Here’s a look at mine today.

My low-salt, low-fat, low-sugar pantry.
My low-salt, low-fat, low-sugar pantry.

Reviewing it from left to right, the canned tomatoes are all no-salt-added. Always check the labels, far too many brands adds tons of salt to mask the fact they use low-quality, poor-tasting tomatoes. San Marzano tomatoes from Italy usually have no salt added, but always check the labels to be sure.

Continue reading “My low-salt, low-fat, low-sugar pantry”

Lemon chicken — here’s a low-salt marinade you can use

Chicken with a lemon dressing of some sort is a classic Greek restaurant dish that you can also make at home.Greek marinade1.jpg

I prefer to buy pre-made marinades when possible just to save my self some time in the kitchen. But most anything pe-made is loaded with salt. But if you scan the shelves at Whole Foods, or elsewhere, you may find this product which I purchased recently, Strompolos extra virgin lemonaki marinade.

The label tries to appeal to everyone, listing that the product is gluten-free, vegan, low sodium, has no sugar, no high fructose corn syrup…the list goes on and on. It’s a reminder  of how fearful everyone is about eating these days, so sad. Continue reading “Lemon chicken — here’s a low-salt marinade you can use”

Top 5 no salt, no fat, no sugar ingredients of 2014

Everyone loves lists, so I thought it would be a good idea to look at traffic to this site in 2014 to see what were the top ingredients, recipes and restaurant reviews visitors viewed.

Many that made each list surprised me and, alas, one ingredient isn’t available anymore where I originally found it. But I’m getting ahead of myself. Without further ado, here are the Top 5 most-read ingredients posts for 2014:

Mrs. Dash salt free marinades
Mrs. Dash salt free marinades

1. Salt-free teriyaki sauce — a taste test of three varieties

After my angioplasty and being placed on a low-salt, low-fat, low-sugar diet, I never thought I’d be tasting teriyaki sauce again given it’s normally high sodium content. So you can imagine how thrilled I was when I discovered that Mrs. Dash offered a salt-free teriyaki. This post compares two Mrs. Dash varieties I found with a so-called low-sodium variety that still has too much sodium for my requirements.

2. Panko breadcrumbs at Costco: a great deal Continue reading “Top 5 no salt, no fat, no sugar ingredients of 2014”

Salt-free teriyaki sauce — a taste test of three varieties

Asian food is notoriously high in sodium, thanks mainly to the presence of soy sauce and teriyaki sauce in many dishes, both Japanese and Chinese.

I dearly miss my Friday night Chinese food treat but haven’t had Asian food since my angioplasty in August 2012 on nutritionists’ orders. I have been searching for a way to make some of my own, however.

Salt in teriyaki sauce ranges from 600 mgs for regular, to 320 for reduced sodium, to none in salt-free teriyaki sauce options.
Salt in teriyaki sauce ranges from 600 mgs for regular, to 320 for reduced sodium, to none in salt-free teriyaki sauce options.

Reduced sodium teriyaki and soy sauce is sold in mainstream supermarkets but it still has too much sodium for someone on a low-salt diet such as me. Kikkoman’s less sodium teriyaki, for example, has 320 mgs of sodium per tablespoon compared to 600 mgs for regular teriyaki. My limit per day is 1,200-1,500 mgs of sodium, so two tablespoons of reduced-sodium teriyaki sauce would be half my daily requirement, too much to sacrifice in one dish of a multi-dish meal. Continue reading “Salt-free teriyaki sauce — a taste test of three varieties”

Salt-free marinades – in the Chicago area, try Sunset Foods

I’ve written about my search for salt-free marinades to give some flavor to the white-meat chicken and various fish dishes I eat on my restricted diet. I’ve found two brands online, Mrs. Dash and Mr. Spice. But shipping costs can more than double the price of a bottle of their products, so I wrote them both, searching for local retailers who carry their products in my area, the northern suburbs of Chicago.

Preparing salmon with Mrs. Dash no-salt marinades.  I was overjoyed to find them at a local food retailer, Sunset Foods.
Preparing salmon with Mrs. Dash no-salt marinades. I was overjoyed to find them at a local food retailer, Sunset Foods.

Mrs. Dash recommended I try Sunset Foods, a wonderful local chain of upscale grocery stores that I’ve worked near and shopped at in the past. My wife and I happened to be going to party in a far northern suburb that has a Sunset, so we stopped in one Saturday evening and I was thrilled to see they carried a full line of Mrs. Dash salt-free marinades. Not only that, but the bottles on display the night I went included coupons on them to reduce the price. Continue reading “Salt-free marinades – in the Chicago area, try Sunset Foods”

Salt free marinades — are they available in my area?

I wrote recently about two salt-free marinade lines I found online, Mrs Dash and Mr. Spice. I wrote each company to see if they were available in any food stores in the Chicago area since I have not seen them in mainstream supermarkets or at places like Whole Foods or Trader Joe’s. Their answers are below.

Mr. Spice marinades
Mr. Spice marinades

Thank you for your interest and support!

We do not know of any locations locally for you to purchase our sauces locally.

You can order them on our site and get free shipping if you order 4 or more bottles.

Lang Pharma Nutrition, Inc.
20 Silva Lane
Middletown, RI 02842

Mrs. Dash salt free marinades
Mrs. Dash salt free marinades
Continue reading “Salt free marinades — are they available in my area?”

Salt free marinades — they do exist, search online

Restricted diets often mean no sauces on the foods you eat. Most sauces use a combination of the big three of death, salt, fat and sugar. So obviously they’re out.

Dry, boring food can be the result, so I’ve been searching for salt-free marinades to use in my cooking. I’ve found two brands and like different varieties in each.

The bad news is that neither of their salt-free teriyaki marinades/sauces does it for me, both compensate for the lack of salt with way too much pepper for my taste. I’m now using them sparingly on things like portobello mushrooms to finish the bottles.

Mr. Spice marinades
Mr. Spice marinades
Mrs. Dash salt free marinades
Mrs. Dash salt free marinades

The good news is that other varieties are passing my taste test and becoming regular parts of my new restricted diet. Continue reading “Salt free marinades — they do exist, search online”

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