Cooking at Home
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Do not add salt to vegetable water during cooking. Add some fresh squeezed lemon juice to green beans, spinach, zucchini and most other greens. It is delicious and healthy.
Submitted by -- Cheryl Switzer
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Substitute herbs and spices for salt. Garlic, onions and many other spices can jazz up your dishes.
Submitted by -- Cheryl Switzer
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I am newly diagnosed with PH and very low on energy and stamina.This has been a problem as far as meals for me and my husband. We tried TV dinners- YUCK and too much sodium, etc. So I've been doing freezer cooking and it is great! A couple of half-day cooking days with my daughter-in-law and I have good home-made dinners in my freezer. What a relief!There are a number of sites on OAMC (once a month cooking), plus books. This has made life so much easier for us.
Submitted by -- Margaret McLemore
Editor's note: Once a month cooking is a great way to save money and is great for busy as well as tired cooks. cooking with friends is fun! http://busycooks.about.com/cs/oamc/ is a great website or check your favorite search engine for "once a month cooking".
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I have cut back my time in the kitchen by these few handy tricks. I use a lot of tin foil (I know it's not enviromentally great) but it sure cuts down on the pan scrubbing. When I am preparing food for the oven, I line the pan with tin foil first then spray it with Pam. I am careful to not cut into the foil and after the food is cooked, I throw out the tin foil and no mess. The pan is clean and can be put back into the cupboard.
Submitted by -- Unknown
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I have always liked cooking with sauces, which used to be homemade but now I use a lot of salad dressing to spruce up the favor of any meat. My favorites are Dried Tomatoe and Spices salad dressing poured over a pan of skinless chicken breasts. Cover with tin foil, cook at 350F until done. Use the sauce as a spicy gravy over mashed potates. I also like Peppercorn Ranch done over beef or pork as well.
Submitted by -- Karen Harder
Eating at home
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Take advantage of the good days. Make a big pot of soup, stew, casserole or sauce. Freeze some of it for those days when you just cannot manage much in the kitchen.
Submitted by -- Cheryl Switzer
Editor's note: Since I started working, I've enlisted the help of my kids and we cook 5 or 6 meals at a time. THey are stored in the freezer (the food not the kids) until they are needed. Remember to label your packages, it's hard to tell what it is you are thawing while frozen!
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Stay away from canned foods unless they say "no salt added". Most canned foods are loaded with salt. Hint - If you're using canned tomato sauce to make a pasta sauce, don't add any extra salt. You don't need it.
Submitted by -- Cheryl Switzer
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Remove the salt shaker from the table or shake it out in the palm of your hand so you can see what you are adding and have a chance to adjust the quantity.
Submitted by -- Cheryl Switzer
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In response to changing health needs, you can now buy unsalted corn chips and baked low salt potato chips. If you're going to dip your corn chip into some salsa anyway, it really does not have to be a salted chip. Also, you can make your own tasty corn chips by lightly spraying some tortillas with a tiny bit of oil, then baking them on a cookie sheet. They come out crunchy and delicious with absolutely no added salt.
Submitted by -- Cheryl Switzer
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Snack foods are loaded with salt. Be careful
Submitted by -- Cheryl Switzer
Editor's note: learn to read labels!! you can find salt free or reduced salt snacks at your local mega mart but it can be loaded with other unwanted additives.
Eating Out
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If the portions are large, ask for a take-out box when you place your order with the waitperson. When your food arrives, place a portion of the meal in your take-out container and set it aside. If you wait, you may eat more than you should.
Submitted by -- Cheryl Switzer
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If you are eating with a good friend who may be watching calories too, share one salad and one entree. This is a good way to get variety and exercise portion control.
Submitted by -- Cheryl Switzer
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The better restaurants - the ones where they cook from scratch - can accommodate requests for a low salt / low fat version of their dishes. If you're going to a diner or chair restaurant and you're worried about salt intake, you may be forced to stick with a salad. But don't be afraid to ask. If enough people make the same requests, they may begin to offer healthier choices.
Submitted by -- Cheryl Switzer
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