Monthly Archives: July 2009

Grocery Store Detective

I’ve been hitting the street and doing some undercover shopping (all in the name of sodium safety) to discover the latest no-sodium, time-saving products.

For a long time, no-sodium sauces and breads were only available on the world wide web or by making them by hand, at home.  Now, they are showing up on the grocery store shelves in droves and are making no-sodium cooking and snacking even easier.

So here is the beat on my latest discoveries that will be sure to become shopping list staples.

Multiple brands of no salt tomato sauces (0-15mg per serving)


Consistently seen lurking around Real Foods and Whole Foods markets

Canoodles with noodles (in less than ten minutes – quick dish, lots of flavor)

Muir Glen No Salt Added Tomato Sauce

(Also available: No Salt Added Crushed Tomatos, and No Salt Added Tomato Paste)

Anna’s Marinara Sauce

(they don’t have a website yet, but it is a black and white hand-drawn label with an Italian woman cooking over a big delicious pot of sauce – second shelf to the top on the far right in the picture above)

*Bonus Tip: Check out your local Italian Pasta Shop and ask about their hand made pasta – they generally do not use salt in their pasta recipe (usually a combo of semolina, egg, water, and flour) and can flavor their noodles with garlic, lemon, and herbs – bonus on taste! Also, keep an eye out for Rega San Marzano products – these sauces tend to have 0mg sodium, just remember to check the label before purchasing.


A new bready option (0mg of sodium)

Consistently seen lurking at Whole Foods markets

Impersonates sandwich bread, pizza crust, crackers, and pita chips

Eastern Bakery Whole Wheat Lavash Bread
Low-sodium milk product (20mg per 1 cup)

Consistently seen lurking at Whole Foods markets

Does a body good – and can top your low sodium cereal, make your cream of wheat creamy, and substitute for whole milk in your favorite recipes

Oat Dream



Filed under food shopping, tips & tricks

Pea Soup

My mom, boy’s mom, and I decided to meet for lunch one beautifully sunny afternoon and I wanted to treat them both to something light, bright, and delicious.

I was aiming to fix a meal that was quick to make, full of flavor, and of course, sodium-free. So, I settled on curried egg salad sandwiches and some cold pea soup – my cup of soup, of course, is the one topped with hot red chili flakes – it may have been chilled, but I am always hankering for some heat.

The recipes are simple and the tastes are just complex enough to wake up your palette but there is plenty of room for personal preferences and to make the flavors more robust. They also stay good in the fridge for a few days, so save some room for left-overs.

Curried Egg Salad Sandwiches – A Spicy Celebration on Two Pieces of Bread

Ingredient List:

Half a dozen eggs

1 Container of Creme Fraiche or WholeSoy & Co Plain Yogurt

1 bunch green onions

1/4 lb of currants

Curry Powder, turmeric, white pepper, smoked paprika, cayenne pepper, cumin

Ezekiel 4:9 Low-Sodium Bread

Flat leaf parsley (only if you want to really show off)

1. Boil eggs
(6 eggs made for approximately 8 sandwiches)

Don’t know how to boil eggs? Check this out!

2. Once your eggs have cooled, separate egg yolks from egg whites into two bowls.

3. Add 3 tablespoons of creme fraiche or half a container of WholeSoy & Co Plain Yogurt(25mg of sodium for one container) to your egg yolks and mash together until it becomes a yellow paste. It shouldn’t be too gummy or thick – so you can always add more creme fraiche, yogurt, or some olive oil to loosen it a bit more.

4. Add 1 tablespoon of curry powder, 1 tablespoon of turmeric, 2 teaspoons of white pepper and 2 teaspoons of smoked paprika to the egg yolk paste.  These are all estimated portions.  Taste as you mix ingredients together and add more if you want stronger flavors – also feel free to add in some cumin and cayenne pepper for more spice.

4. Dice egg whites into little cubes.

5. Chop 3 stalks of green onions – the smaller the chop, the better!

6. Mix egg whites, onions, and currants (a few handfuls) with the egg yolk paste. You can also add chopped parsley to put more color and a fresh herb flavor in the mix.

7. Toast your bread

Don’t have a toaster? Use the broiler in your oven! Just don’t forget to flip the bread, to take out the bread, or turn off the oven – I speak from (in)experience.

8. Spread your egg salad onto the bread and cut into your favorite childhood shape – I prefer the triagonal (diagonal triangles) – but I’m sure a rectangle with the crusts cut off would taste just as a delicious.

9. Enjoy!

Cold Pea Soup – Green Never Looked So Good

Ingredient List:
1 shallot
5 cloves of garlic
1 small white onion
Olive Oil
1 bag of frozen peas (check the label for sodium content)

1 bag of frozen corn (check the label for sodium content)

Herb-Ox No Sodium Chicken Broth

White pepper

Creme Fraiche

In a large pot, heat 3 tablespoons of oil.

2. Dice shallot, garlic and half of white onion no need to dice too finely as everything will be blended later on.

3. When oil is hot, add shallot, garlic, and onion to pot and stir until shallot and onion look translucent.

4. Add bag of peas and half a bag of corn to pot. Stir and heat for about 5 minutes.

5. Mix 2 packets of Herb-Ox Low Sodium Chicken Broth with 2 cups of water, throw in pot, and bring to a boil.

6. After it has boiled for a few minutes, remove pot from heat to cool for 5 minutes. If you blend while still hot, your risk some serious splashage, so it is important to cool the soup down a bit before the next step. Patience here will result in less time scrubbing the counters and your face.

7. Transfer soup to blender OR for an incredibly easy and mess-free means of creaming ingredients, use an immersion blender. Possibly my favorite kitchen utensil – I have two.

8. Blend until smooth.

An optional step is to then sieve the soup which will make it incredibly silky in texture, but this is only if you are going for Michelin star perfection.

9. Reheat soup on low until it has reduced about a third – this thickens the soup. Add the white pepper and any other spices at this point.

10. Chill soup in fridge.

11. Ladel into small bowls and top soup with a dollop of creme fraiche.
Other optional crunch worthy toppers include: a few Unsalted Kettle Chips or a handful of Organic Just Peas or Just Corn.

12. Your soup is now ready to serve and ready to disappear.

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Filed under brunch, dinner, lunch, quick fix, recipe box