Read Online Get the Salt Out by C.N.S. Ph.D. Ann Louise Gittleman - Free Book Online
Authors: C.N.S. Ph.D. Ann Louise Gittleman
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broth, stock, and natural flavorings.
91Become familiar with groups of foods that are very likely to contain MSG. According to
In Bad Taste: The MSG Syndrome
by George R. Schwartz, M.D., these include: potato chips and prepared snacks; canned soups and dry soup mixes; canned meats; boxed dinners; prepared meals; frozen dinner entrees; salad dressings; cured meats; lunch meats; and internationalfoods. According to Dr. Schwartz, MSG can be disguised under the following names, particularly in international foods: Ajinomoto; Zest; Vetsin; gourmet powder; Subu; Chinese seasoning; Glutavene; Glutacyl; RL-50; Mei-jing; and Wei-jing.
92If you’re severely allergic to MSG, call or write the manufacturer directly to find out if a food product is free of MSG.
93Or find reputable products in health food stores that are labeled “no MSG” or “no MSG added.”
94If your local grocery store doesn’t carry products that meet your needs, speak up about it! If enough consumers tell supermarket managers how unhappy they are with the high-sodium foods currently being offered, I can promise you that a more healthful variety of foods will appear. In the meantime, it’s up to you to ask for the kinds of foods you want. Request—maybe even politely insist—that the store begin to carry or at least take a special order for some of the low-sodium and MSG-free foods mentioned in this book.
95Never go grocery shopping when you’re hungry. This is just as basic a rule for those who consume too much salt as it is for those who consume too much sugar. If your stomach is empty as you browse the aisles, your weak adrenals will beckon you to grab high-salt and high-sugar foods that give your adrenals a quick—but artificial and temporary—lift. To avoid the trap of bringing home more salty foods than you bargained for, eat sensibly before you go shopping so you can buy sensibly when you’re there.
LOWER-SODIUM COOKING SUBSTITUTIONS
96Don’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.
97Instead, 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:
98Table salt: herbs or salt-free herbal blends of your choice. (Salt-free all-purpose blends are the most common substitution.)
99Celery salt: celery flakes.
100Garlic salt: garlic powder.
101Onion salt: onion powder.
102Tomato paste: salt-free tomato paste.
103Tomato 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.
104Canned 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.
105Canned tomatoes: canned tomatoes that are salt-free or have no salt added.
106Soy sauce or tamari sauce: reduced-sodium soy sauce, reduced-sodium tamari sauce, or Braggs Liquid Amino Acids. (See tips 63 and 64.)
107Canned soup or broth: homemade or low-sodium canned soup or broth. (See chapter 4 for more information.)
108Cooking wine or cooking sherry: table wine or drinking wine or sherry. Most people don’t realize it, but cooking wine has added salt, an addition that is totally unnecessary because wine that is cooked into foods is tremendously flavorful all by itself. It’s interesting to note that the term “cooking wine” goes back in history to a time when wine set aside for use in food was salted to prevent the cook from drinking it.
109Butter or margarine: unsalted butter.
BONUS TIP:
Always choose butter in place of
91Become familiar with groups of foods that are very likely to contain MSG. According to
In Bad Taste: The MSG Syndrome
by George R. Schwartz, M.D., these include: potato chips and prepared snacks; canned soups and dry soup mixes; canned meats; boxed dinners; prepared meals; frozen dinner entrees; salad dressings; cured meats; lunch meats; and internationalfoods. According to Dr. Schwartz, MSG can be disguised under the following names, particularly in international foods: Ajinomoto; Zest; Vetsin; gourmet powder; Subu; Chinese seasoning; Glutavene; Glutacyl; RL-50; Mei-jing; and Wei-jing.
92If you’re severely allergic to MSG, call or write the manufacturer directly to find out if a food product is free of MSG.
93Or find reputable products in health food stores that are labeled “no MSG” or “no MSG added.”
94If your local grocery store doesn’t carry products that meet your needs, speak up about it! If enough consumers tell supermarket managers how unhappy they are with the high-sodium foods currently being offered, I can promise you that a more healthful variety of foods will appear. In the meantime, it’s up to you to ask for the kinds of foods you want. Request—maybe even politely insist—that the store begin to carry or at least take a special order for some of the low-sodium and MSG-free foods mentioned in this book.
95Never go grocery shopping when you’re hungry. This is just as basic a rule for those who consume too much salt as it is for those who consume too much sugar. If your stomach is empty as you browse the aisles, your weak adrenals will beckon you to grab high-salt and high-sugar foods that give your adrenals a quick—but artificial and temporary—lift. To avoid the trap of bringing home more salty foods than you bargained for, eat sensibly before you go shopping so you can buy sensibly when you’re there.
LOWER-SODIUM COOKING SUBSTITUTIONS
96Don’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.
97Instead, 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:
98Table salt: herbs or salt-free herbal blends of your choice. (Salt-free all-purpose blends are the most common substitution.)
99Celery salt: celery flakes.
100Garlic salt: garlic powder.
101Onion salt: onion powder.
102Tomato paste: salt-free tomato paste.
103Tomato 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.
104Canned 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.
105Canned tomatoes: canned tomatoes that are salt-free or have no salt added.
106Soy sauce or tamari sauce: reduced-sodium soy sauce, reduced-sodium tamari sauce, or Braggs Liquid Amino Acids. (See tips 63 and 64.)
107Canned soup or broth: homemade or low-sodium canned soup or broth. (See chapter 4 for more information.)
108Cooking wine or cooking sherry: table wine or drinking wine or sherry. Most people don’t realize it, but cooking wine has added salt, an addition that is totally unnecessary because wine that is cooked into foods is tremendously flavorful all by itself. It’s interesting to note that the term “cooking wine” goes back in history to a time when wine set aside for use in food was salted to prevent the cook from drinking it.
109Butter or margarine: unsalted butter.
BONUS TIP:
Always choose butter in place of
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