Change of Seasonings!

When you have CHF, or any other medical condition that requires you to stick to a sodium restricted diet you really have to "experiment" with other spices to flavor your food. A few spices I have found that I really love in food are No Salt added spike, Mrs. Dash original blend and table blend. Mrs. Dash original blend can be used on just about anything! Remember, eating salt substitues is not always good. They do contain sodium and usually potassium chloride, which your doctor may want you to avoid all together. Garlic is great too.....I use it just about daily! Here are some tips on different things you can try to flavor your foods in a different way:

**Dry roast seeds, nuts and whole spices to bring out their full flavor. Use a skillet over moderate heat or a baking sheet in a 350 degree oven, stirring frequent to toast evenly and prevent burning. Your nose will know when they are ready!

**Buy the best and the freshest whole spices and grind them in a spice grinder. You'll taste a big difference compared to already ground or dried spices. In most recipes, fresh herbs provide more flavor than dried. A little goes a long way too!

**If you buy spices and herbs already ground, buy them in small bottles. You'll need to replace those more often but they will be fresher that way.

**Use dry mustard instead of high sodium prepared mustard. You can also try honey mustard, which is very low in sodium.

**For a little kick, add fresh hot chile peppers to your dishes. Raw peppers are very low sodium and have alot more flavor than the pickled kind. A small amount goes a long way!

**Use a food processor to grate fresh horeradish, which packs more punch than the salted bottled kind.

**Experience the flavor of fresh ginger. Peel it, then grate with a microplane.

**Use citrus zest being careful not to go down to the pith. The peel of citrus holds the true flavor of the fruit. Grat it with a microplane.

**Vinegar or citrus juice sprinkled on foods is a flavor enhancer, but add it at the last minute. Vinegar is wonderful on vegtables such as greens. Either is great on fish.

**Some vegetables and fruits, such as mushrooms, tomatoes, chiles, cherries, cranberries and currants have a more intense flavor when dried. If you recnostitute them in water, you will have a natural "broth" to work with as a bonus!

**Roast vegetables in a hot oven to carmelize their natural sugars.

Here is a Herb, spice and seasoning guide:

Beef: allspice, bay leaf, cayenne, cumin, curry powder, garlic, green bell peper, marjoram, fresh mushrooms, dry mustard, nutmeg, onion, rosemary, sage, thyme, red wine.

Pork: apple, applesauce, cinnamon, curry powder, garlic, ginger, mint, onion, sage, savory, red wine.

Poultry: basil, bay leaf, cinnamon, curry powder, garlic, green bell pepper, fresh lemon juice, mace, marjoram, fresh mushrooms, onion, paprika, fresh parsley, lemon pepper, poutlry seasoning, rosemary, saffron, sage, savory, thyme, tarragon, white wine.

Seafood: allspice, basil, bay leaf, cayenne, curry powder, cumin, fennel, garlic, green bell pepper, fresh lemon juice, mace, marjoram, mint, fresh mushrooms, dijon mustard, dry mustard powder, green onion, paprika, saffron, sage, sesame, tarragon, thyme, tumeric, white wine.

Salads: basil, chervil, coriander, dill, fresh lemon juice, mint, oregano, parsley, rosemary, sage, savory, sesame seeds, turmeric, vinegar and oil.

Bean soup: dry mustard powder

Chowders: bay leaf, peppercorns

Stews: basil, bay leaf, cayenne, chervil, chili powder, cinnamon, cumin, curry, fennel, garlic, ginger, marjoram, nutmeg, onion, parsley, saffron

Vegetable soup: onion, vinegar, garlic

Asparagus: garlic, fresh lemon juice, onion, vinegar

Beans: caraway, cloves, cumin, mint, savory, tarragon, thyme

carrots: cinnamon, cloves, mint, sage, tarragon

corn: allspice, cumin, green bell pepper, pimento, fresh tomato

cucumbers: chives, dill, garlic, vinegar

Green beans: dill, fresh lemon juice, marjoram, nutmeg, onion

Greens: garlic, fresh lemon juice, onion, vinegar

Peas allspice, green bell pepper, mint, fresh mushrooms, onions, fresh parsley, sage, savory

potatoes: chives, dill, green bell pepper, onion


you really just have to play around and experiment until you find something you like. Don't give up! You will come to love food without all the added salt!

Ok...tomorrow, as I promised in an earlier post, I'll list some of the low sodium products I have found on store shelves.