Low sodium meals?-high blood pressure- Help!

someone in my family has high blood pressure, at a very young age. now I need to start cooking only low sodium meals.

Any ideas? I do not use a lot of salt as it is, but now I have to cut out a lot of the pre-made sauces and anything proccessed. This person is somewhat picky about vegis. raw vegis are ok but does not like stir fry's or those types of hot vegi dishes. we can not afford to eat a lot of meat.

I need ideas for weekdays and shabbos!

Thanks!

Posted: Thu, Mar 01 2012, 12:02 pm Post subject:

Make your own sauces IRS pretty easy
I have a bbq sauce recipie and a teriyaki sauce recipie (this has soy suace but they make lite with less salt)

Executive Member Joined: Feb 06 2008 Posts: 318

Not OP

Pineapple - could you post those recipes please, TIA.

thanks pineapple. if you could post, that would be great. I do make my own salad dressings, but even the ingrediants to make my own sauces are not always low sodium.

I also want to add, that I am looking for meals that are filling more than just beans or eggs... I also send this person with a lunch during the day, so ideas for that would be good.

Posted: Thu, Mar 01 2012, 12:29 pm Post subject:

Teiyaki sauce
1/4 cup soy sauce
1 cup water
1/2 teas ginger
1/4 tea garlic powder
5 tb brown sugar
1-2 tb honey
Mix in sauce pan till hot then mix 2y0tb corn starch with 1/4 cup water add (I added in sesame seeds and poured over salmon and baked

Posted: Thu, Mar 01 2012, 12:34 pm Post subject:

Bbq sauce
1/2 cup ketchup
3 tb white vinegar
2 tb chopped onion (I've used minced dried onion)
1 tb worchestershire sauce (I leave it out - afaik they all have fish in it)
2 tea brown sugar
1/4 tea ground mustard
1 clove garlic finely chopped (frozen is great)

Heat all ing to boiling in 1 qt sauce pan over medium heat stiring constantly reduce heat simmer uncovred 10 min stirring occasionally

Gold Member Joined: Nov 17 2010 Posts: 1015

Canned products such as beans, tomato products, etc. are all available in no-salt-added formulations. Same for canned tuna and salmon. There's no-salt-added ketchup as well, and spice blends that have no salt. Spend an afternoon label-reading, and you'll be surprised at how much good stuff is available! You will, however, have to kiss all canned and powdered soup mixes goodbye. Even the low-sodium versions were too high according to the guidelines I was given.

Basically, salt is an add-in, so it's easy to substitute flavourings such as lemon juice, garlic, balsamic vinegar, etc. When you make a stew, brown the meat and deglaze with wine. This will add real depth of flavour.