Get the Salt Out (12 page)

60
Kelp,
a seaweed, is an excellent source of iodine and sodium as well as a powerhouse of other essential minerals like potassium. This food contains potassium and sodium in a ratio of 3:1—a ratio that resembles the ratio contained in body fluids (5:1) much more closely than that of salt (1:10,000). For this reason, kelp powder and kelp flakes are used by many health enthusiasts as a salt substitute. Kelp may taste slightly fishy to some individuals, however, and it also is quite concentrated, so always use half the amount of kelp as you would salt.

61
Kombu, dulse, and other seaweeds
also are rich in hard-to-find minerals of all sorts like calcium, iron, iodine, and natural sodium. You usually can find these foods in health food stores in dried sheets or strips that can be added during the cooking of foods to improve digestion and impart a naturally salty taste. Macrobiotics, a diet program that is helpful to many cancer patients, is well known for using mineral-rich foods such as grains, beans, and vegetables to provide extra flavor to normally bland soups and stocks.

62
Both soy sauce and tamari sauce
are salted and fermented soy products that develop deep, rich flavors during the process of fermentation. Either one can be added to give a rich taste to Chinese stir-fries and to other foods such as Worcestershire sauce, but tamari often is the better choice because it has fewer preservatives and is less allergenic. According to
In Bad Taste: The MSG Syndrome
(Signet Books, 1990) by George R. Schwartz, M.D., tamari is lower in both salt and MSG than soy sauce, but it is not entirely MSG-free. If you use either one of these sauces, remember that they are concentrated sources of
sodium—one tablespoon of either contains
about 1,000 milligrams
—so use them sparingly.

63
Reduced-sodium tamari or lite soy sauce
is a better choice of seasoning when you’re getting the salt out of your diet. Both are less concentrated than regular soy sauce: depending on the brand, they can contain anywhere from 50 to 75 percent of the standard levels of sodium. The lowest-sodium brand that I know of is Westbrae Natural 50%-Less-Sodium Soy Sauce, which contains 430 milligrams of sodium per tablespoon. Look for this product in natural food stores throughout the country. Always be sure to buy a soy sauce or tamari sauce that contains no preservatives.

64
Or try Bragg’s Liquid Amino Acids,
a soy sauce alternative that contains 630 milligrams of sodium per tablespoon. The sodium in this condiment is a healthy source because the sodium is derived entirely from specially formulated soy protein. Unlike soy sauce, the product is not brewed or fermented, and it does not have any MSG, alcohol, chemicals, preservatives, or added salt. Therefore, Bragg’s Liquid Amino Acids is particularly well tolerated even by many individuals who are afflicted with chemical sensitivities. It is worth making a trip to your local health food store to find.

65
Miso
is a fermented soy paste that has the consistency of peanut butter and is used primarily in Japanese and macrobiotic cooking as a flavorful condiment, soup starter, or spread. There are twenty-nine varieties of miso, and each one has a different flavor and degree of saltiness. Light-colored varieties such as chickpea miso usually are sweet and lower in salt, whereas darker varieties like hatcho miso have a meatier taste and higher salt content. No matter which type you choose, look for unpasteurized miso (sold in round plastic tubs in the refrigerator case in natural food stores) because it contains a wealth of beneficial natural enzymes produced by lactobacillus, yeasts, and
other microorganisms that stimulate digestion. Take care not to boil miso, however, because boiling kills the live bacteria in it and diminishes its rich aroma. Miso is a potent seasoning and it does contain natural MSG, so it is best used in small amounts.

66
Cheese
should be used more as a condiment in place of salt than as one of your dietary mainstays. That is because cheese is a good source of valuable calcium, but it also can be a significant source of undesirable salt and saturated fat. To lower your salt intake, always choose natural cheese instead of highersalt processed cheese products. While even natural cheese is salty, it is still far lower in salt than most processed foods, and it is more nutritious.

BONUS TIP:
Although few people realize it because dairy products do not taste salty, dairy products are good sources of bio available sodium. Some sodium-sensitive individuals may need to limit their consumption of dairy products, especially their intake of salt-rich cheese and buttermilk. Individuals who have low-sodium levels, however, may want to increase their intake of these foods.

67
Higher-sodium vegetables,
such as celery, carrots, beets, parsley, chard, kale, and spinach, can be used to impart naturally salty flavors in cooked foods. If you have a low-sodium blood level, emphasize these foods in your diet to increase your sodium intake.

68
Salt-free herbal seasonings
are the safest and best alternatives to salt for sodium-sensitive individuals. Made from flavorful herbs that contain more minerals like potassium and magnesium than sodium, salt-free seasonings come in a multitude of tasty varieties and are a real boon for anyone trying to reduce his or her sodium intake. When choosing a seasoning, be sure to buy one that does not contain MSG in any of its various forms. (See tip 90 for more information.) One good brand to try is The Spice Hunter, which does not add MSG to any of its sixty different varieties of salt-free blends.