Low sodium seasoning/alchemy?

[quixotic1]

I'm on a severely restricted low-sodium diet (2300 mg/day, which [for comparison] I've learned is about the same as a teaspoon). I'm also trying to watch sugars, cholesterol, saturated fat, and so on. (Essentially keeping things below the 2,000 calorie RDA numbers.)

I'm trying to teach myself how to cook and season using spices, but it's slow going.

The hardest part is figuring out how to season using spices so that things aren't horribly bland, especially since I can no longer use the old standards: salt, butter, oil, cheese, milk, etc.

Does anyone have any tricks/links for making tasty low/no sodium, low fat/sugar food with minimal effort? And, by tasty, I mean flavors along the lines of traditional comfort foods, such as casseroles, pasta, stews, etc? (I've been using pepper, onion power, and garlic powder, but that's starting to get old.) Not vegan, per se, but minimal meats.

(And, I'm sorry, but nutritional yeast tastes nothing like cheese. Who's idea was that?)

Thanks in advance...

[Tetrachloride]

1. I was given and modified a spice mix featuring saffron, cumin, black pepper and of course salt

By adding more spices, the salt is diluted.

The curry spice mix that was added was actually a lot of salt.

I don’t buy sugar.

/random notes

[aeromanKC]

2. Herb Ox Sodium free bouillon packets

I like this one (also in beef flavor)

https://www.amazon.com/dp/B000H1348W


Nutrition:

https://www.walmart.com/ip/HERB-OX-Instant-Sodium-Free-Chicken-Bouillon-Packets-1-2-oz-8-Count/10291267

[quixotic1]

6. Careful: that lists potassium chloride in ingredients

My nutritionist waved me away from potassium chloride, partly for the same reason I'm supposed to avoid sodium chloride (NaCl, e.g. salt): its impact on blood pressure and the heart.

In learning how to read labels, I've found that it's (somewhat) common to replace salt with potassium chloride.

If this is a concern for you, check out RC Fine Foods, which has a chicken and a beef base without potassium chloride.

[aeromanKC]

7. Thanks, agreed

Potassium is my salt alternative. But yes, moderation is key. Great ideas in this OP. Garlic seems to be a favorite.

[SCantiGOP]

15. My doctor told me to use as much potassium chloride as I wanted

He said that, unlike Sodium, it wouldn't raise blood pressure (I have been taking blood pressure meds for decades).
Not arguing with earlier poster, who may have had different issues or a different take from their doctor, but please don't accept anything any of us post here - check it out with your doctor.

[Kali]

3. citrus, especially lemon and lime can help too

some improvement comes just with time, as you get used to less salt. the less processing and processed food you consume the better the natural flavors will work. think just sauteed meat with a splash of lemon and some pepper, steamed veggies with fresh garlic and maybe some red pepper and lemon.

the only thing I have had with nutritional yeast was popcorn and it was pretty good on that.

[SheltieLover]

4. Garlic, onions, & black pepper

Works wonders & is good for you! Garlic also tenderizes meat.

[Retrograde]

12. Great if you can get them fresh

but canned tomatoes often contain added salt (less than tomato-derived things like commercial pasta sauces, but still some). I use dried beans and fresh chiles, so I don't know about the sodium content of the canned ones.

[Freddie]

8. Bay leaves

I find that using a bay leaf in soups and stews somehow eliminates the need to add salt.

[quixotic1]

9. Bay leaves are my nemesis...

...when used in crock pots. Doesn't matter how carefully I fish them out, I almost always end up with one in my spoon.

[SeattleVet]

10. Penzey's has a lot of salt-free seasoning options.

And they are a super-progressive company that has incurred the wrath of the MAGATs because they have taken a stand for democracy and equality.

I really like some of the mixes that include a lot of herbs along with shallots and garlic, but they have a wide range of products that you may like. Sunny Paris and Mural of Flavor are two of my favorites.

https://www.penzeys.com/search/?q=salt%20free

They also have a lot of recipes that have been submitted to them.

Hope this helps!

(No connection with them other than as a happy customer that tries to support progressive companies.)

[Retrograde]

11. If you want to add a little salt

add it just as the food is served. I use a pinch of kosher salt - far less than 1/8 tsp - on
soups and stews after they've been dished out. The larger crystals in kosher salt means there's actually less sodium per volume, and adding it a the end before it totally dissolves tricks you into thinking there's a lot of salt in the dish.

Otherwise, try increasing the amounts of herbs and spices: ground hot peppers, cumin, garam masala - there's a whole world outside of onions, pepper and garlic! Avoid soy sauce and fish sauce, though - they're very high in salt.

And read the labels: many canned and prepared foods have added sodium, so if you can start with actual ingredients. Making your own stocks for soups without adding salt is a good start: if you reduce the volume by a third to a half you'll concentrate the flavors.

[Laurelin]

13. I use a lot of fresh herbs

They're easy to grow organically and bees love the flowers.

Basil, oregano, parsley thyme, bay leaf, marjoram.. if you add enough you don't miss the salt.

I have a ton of food allergies and have been on a severely restricted diet forever, and since I'm old now I'm on the sodium and fat restricted thing too. The latter is new for me, but I know from long food allergy issues that your palate will adjust to the change as you learn to cook new things. So be patient.

[Trueblue1968]

14. i love ...... MRS. DASH !!! I have Congestive Heart Failure & have been using Mrs. D for 4 years

Buy at my local store or you can buy online

https://mrsdash.com/products/ ---- websites, amazon where ever.

i get no $$$ for mentioning this.
I do use herbs from my container gardens also

Good luck -- going LOW SODIUM is not so hard. i do miss salt but the different products are out there that dont contain sodium.
i even use NO SALT tomato sauce and diced tomatoes for italian and mexican sauces.
i use lots of basil, oregano and garlic.