FoolKiller's Eating Low Sodium (Experience based tips and recipes)

Aren't you the last person to need a Chinese recipe? Honestly, I have no clue how much of stir-fry is westernized and how much is taken from Chinese cuisine.


Also, I just added a recipe list to the first post.

I like it when the wife cooks, she has a way of making everything delicious!

W3HS

I like it when the wife cooks, she has a way of making everything delicious!

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"Does that look like spit on my burger?"

Steamfresh huh? Never thought of that. I've been using frozen veggies, but not something that can be easily reheated like that. Just a big bag of frozen veggies. Never even thought about the prospect of getting noodles in with the frozen veggies either. Now I'm wondering if mixing in ramen would be a good solution too.

Danoff

Steamfresh huh? Never thought of that. I've been using frozen veggies, but not something that can be easily reheated like that.

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I've made one of those my lunch a few times even. Heat it up, dump it in a bowl, add some butter and eat. Also frying an egg and tossing in the bag contents after heating makes a decent mock fried rice.

Just a big bag of frozen veggies. Never even thought about the prospect of getting noodles in with the frozen veggies either. Now I'm wondering if mixing in ramen would be a good solution too.

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I called it dinner at college. There were times when my grocery budget was tight and all I had was my warehouse store case of Ramen. I'd buy a $1.99 can of spaghetti sauce and make a few meals out of it.


Quick note: Most of my shopping is done at Kroger or Walmart, as the only two large groceries in my town. Kroger will have a store brand of nearly any no salt added product, they even have the only low sodium sandwich bread I can find.

That said, Walmart a couple of years back voluntarily worked with Michelle Obama to increase their selection of low sodium products. While their store brand stuff doesn't offer a wide selection of low sodium choices they have a much larger selection of brand name low sodium products.

When I have the opportunity I prefer Meijer, but that is a 35 mile drive. Their low sodium selection isn't vast by any means, but it is one of the few places where I have a real chance at an enjoyable grocery trip.

And when I need a few specialty items, or unique items I could go to a Whole Foofs or Trader Joes, which are about as far as Meijer, but I prefer a place called Jungle Jim in Cincinnatti (my brother lives up there so we visit a lot). Jungle Jim has a massive selection and a huge international and specialty section, including two whole racks devoted to low sodium, and seafood so fresh you pick your fish from giant aquariums and can get squirted by the clams. It's also the only place I can find unprocessed calamari, and any form of cuttlefish.

And of the last few things I still can't find, to the Internet.

I may do a post specifically on grocery shopping. Believe it or not, that's a trick in itself for a low sodium diet.

I'm going to join in on the knife safety lecture. I cut my index finger 2 years ago, and my my pinky really bad this spring (PM for the pictures if you have a strong stomach) with chef knives (both on my left hand). Cutting your fingers seriously sucks, it's often permanent nerve damage and if your skin regrows it's still sensitive to the touch. Buy a kevlar glove. I've made the mistake of not using one, and it's a bad mistake to make.

Noob616

I'm going to join in on the knife safety lecture. I cut my index finger 2 years ago, and my my pinky really bad this spring (PM for the pictures if you have a strong stomach) with chef knives (both on my left hand). Cutting your fingers seriously sucks, it's often permanent nerve damage and if your skin regrows it's still sensitive to the touch. Buy a kevlar glove. I've made the mistake of not using one, and it's a bad mistake to make.

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I think I might petition the White House for a knife control ordinance. They are clearly unsafe and need to be kept out of the hands of the wrong people.

FoolKiller

I think I might petition the White House for a knife control ordinance. They are clearly unsafe and need to be kept out of the hands of the wrong people.

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I think a background check should be necessary before you buy knives, and we should outright ban these large and dangerous knives. I mean I understand having steak knives and butter knives, but why on earth would you need a chef's knife unless you work in a kitchen? It doesn't make sense to me.

But you never know when one of those big, famous chefs is going to walk into your house without warning, and you have to be prepared for that.

Also, with those knives, it got me thinking about what Ken Hom used to say with the knife he had. He had a block knife and apparently when he was learning to cook in the restaurant, it was drilled into him that he use that block knife to do all cutting and all work in the kitchen that requires a use of a knife.

Wouldn't it just be better to use just one knife that could do it all, rather than have loads of different knives that are super sharp and only really used for one thing?

Submerged

Also, with those knives, it got me thinking about what Ken Hom used to say with the knife he had. He had a block knife and apparently when he was learning to cook in the restaurant, it was drilled into him that he use that block knife to do all cutting and all work in the kitchen that requires a use of a knife.

Wouldn't it just be better to use just one knife that could do it all, rather than have loads of different knives that are super sharp and only really used for one thing?

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This would primarily only work in a food prep scenario. For prepping purposes I generally switch between three knives, and that is just a size thing. No need using a chef's knife to slice or peel an apple, but slicing a large roast needs a larger knife than I would use on the apple.

But when serving cooked foods different knives have different uses. A bread knife is designed to cut by sawing back and forth with little downward pressure to not squish the bread, where as a carving knife is designed to slice smoothly through meat with a straight edge with little friction to not pull/tear skin and meat.

Of course, none of that matters if your knives aren't properly honed and sharpened.

FoolKiller

This would primarily only work in a food prep scenario. For prepping purposes I generally switch between three knives, and that is just a size thing. No need using a chef's knife to slice or peel an apple, but slicing a large roast needs a larger knife than I would use on the apple.

But when serving cooked foods different knives have different uses. A bread knife is designed to cut by sawing back and forth with little downward pressure to not squish the bread, where as a carving knife is designed to slice smoothly through meat with a straight edge with little friction to not pull/tear skin and meat.

Of course, none of that matters if your knives aren't properly honed and sharpened.

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And don't forget that fourth knife you know the one that you let others use to keep from destroying your best ones:tup:.

The vast majority of prep work in restaurants is done with chef's knives. But as FK said, any well stocked kitchen needs a bread knife, carving knife, and paring knife. When I worked in a restaurant virtually all of the prep I did was with a chef's knife, it's the all purpose tool and is good for about 80-85% of food prep.

There's a book called Knife Skills Illustrated that's a great resource for anybody who's not exceptionally well-versed in the cutting parts of cooking. It has specific optimal ways of cutting just about any kind of food ever that make life easier, and probably even more importantly, it teaches you how to hold things and cut in ways that vastly reduce the chance of getting cut.

And yeah, a chef's knife and a pairing knife are probably all that most people need. I wish I had a better chef's knife myself, mine is pretty cheap and doesn't stay sharp for long, plus it's too light.

Takumi Fujiwara

There's a book called Knife Skills Illustrated that's a great resource for anybody who's not exceptionally well-versed in the cutting parts of cooking. It has specific optimal ways of cutting just about any kind of food ever that make life easier, and probably even more importantly, it teaches you how to hold things and cut in ways that vastly reduce the chance of getting cut.

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My grandmother freaks out every time she sees me slicing things. My left hand doesn't work right so I never hold the food properly when slicing it. I have my own system and speed to prevent slicing my fingers, but it does cause my prep time to take longer than average.

And yeah, a chef's knife and a pairing knife are probably all that most people need. I wish I had a better chef's knife myself, mine is pretty cheap and doesn't stay sharp for long, plus it's too light.

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My three knives are 8" chef, 5" utility, and 3" pairing. Which I use is just a matter of size of what I'm cutting.

Get a good honing tool. Most complaints of sharpness are really just honing problems. With a good honing tool you use the knife, clean it, hone it and then put them up. You can even get the one I see on TV that sticks to your counter top and mount it near your sink or wherever you store your knives. I'd recommend my knives that came with a honing storage case that locks the knife in its case so it doesn't slip out and expose the blade, but they don't make them anymore.

Now that the holidays are over, I'm getting back into a normal pattern, and the weather is cold (for those that live in seasonal climates) I am getting back to regular cooking, as opposed to regular take-out.

Tonight: Chili

Specifically, 2-alarm chili.



This is altered from a recipe that I got from my mom. Now chili isn't a quick dish. In fact, chili tastes better on the second day. You have to allow at least an hour of simmering to make it taste even close on the same day. If you want to prepare everything in a slow cooker and let it cook all day, even better. Unfortunately, I usually decide to make chili midway through my day.

Note: The chili I made tonight was made with ground venison. If your meat looks different, that is why.

Ingredients:



1-2 lbs ground beef (as I noted I used venison. I have a freezer full of Bambi meat)

1/2 minced onion

2 cups tomato sauce (mine is in the big plastic bag in the picture. We bought a giant can at Costco and then divided it into 2 cup portions and froze it)

2 14 oz cans diced (or crushed) tomatoes (I actually used a can of each. Crushed will give you a smoother consistency while diced will make it thinner but with chunks)

2 14 oz cans chili beans (I am not a huge fan of the ones I have but they are the only no salt added that I can find. These are made from pinto beans, but I prefer kidney beans. I'm considering making my own at some point.)

1 can water (Adjust this for your preferred consistency)

1/4 lbs spaghetti (optional for some, I grew up with it)

1 Tbsp all-purpose flour mixed with 1/8 cup water (only add if you need it thicker. I didn't tonight)

6 Tbsp 2-Alarm Chili Seasoning (or to taste) - there are two ways to do this. You can make your own, which I do, or you can go buy this:



It comes with each ingredient in a separate pack. You can leave out the salt or cut it back, however you choose to do it. I wish all boxed kits came this way.

If you want to make your own (it is common ingredients) I will post my recipe for the seasoning mix at the end. I use a potassium-based salt substitute because it does need some salt to taste right.

Method:

Brown beef and drain

Add onion and cook until translucent

- If you used a leaner meat, like I did, you may not even need to drain it as what oil there is will be just enough to sautée the onions, allowing the onion and meat flavors to combine.



Tip: Add a tablespoon of the chili seasoning to your meat before it begins to brown. This will cook the seasoning into the meat, flavoring it at this point. The main reason why chili tastes best on the second day is that the meat takes time to absorb the flavors. This will speed things along a bit.

Add everything but spaghetti

-Once you get that all mixed up it should look like this:



Simmer for 30 minutes - stir frequently

-Chili is a dish easily ruined by inattentive cooks. If you don't stir it often enough it will stick to the bottom and burn. That burned taste will be in every bite. I have made this mistake before as well as been victim to my wife doing this way too often. I should delete Facebook off her phone.

- If you don't want spaghetti in your chili, you are done.

Break spaghetti into thirds and mix into chili

- I love how they stick out, looking like the arms of a drowning pasta god.



Simmer 20 minutes - stir frequently

- Same rule for stirring, but also pay attention for if you feel any heavier chunks than normal. Occasionally your spaghetti might clump together, and look like this:



- You have to either let it cool down and pull apart with your fingers or use a metal fork or spoon to separate the noodles. If that stays in there it won't be fully cooked in the center and will either have a chewy or crunchy consistency.



Serve with optional cheese, sour cream, and crackers.

- Or however you like to do it. If you don't think it is hot enough, but no one eating with you wants it hotter, just add a shot of Tabasco sauce into your bowl. If you want it hotter in general then see my note for the seasoning mix.

And warn your family and friends. They will hear/smell you coming.



Spicy Chili Seasoning:



For low sodium, I use a potassium-based salt substitute. You can do that or adjust the amount as you like.

If you want it hotter, add more cayenne pepper.



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And if anyone noticed that my photos are better lit, it is because we got new lights in the kitchen. We put in a couple of spotlight units. Now I actually have light pointing directly where I need it.

That looks like it would be great on a baked potato! Nice dish. When I'm in a chili mood, I'm gonna give that a try. But, I'm going to eat nothing but salads for the next few weeks. I over did it a bit for the my birthday. lol

FoolKiller

Now that the holidays are over, I'm getting back into a normal pattern, and the weather is cold (for those that live in seasonal climates) I am getting back to regular cooking, as opposed to regular take-out.

Tonight: Chili... [snip]

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I have never seen the spaghetti actually cooked in the chilli.

I was raised in Louisville and spaghetti is common in chilli there I know.

I'm just glad you didn't put nutmeg or what ever it is those crazy Cincinnatian's put into their chile. Skyline = .

I think I will try your recipe with bison.

Oh man these meals look so much more appealing than ones I eat. I have a low sodium diet too due to bodybuilding. Spices are definitely the way to go if you want flavourful meals. Truthfully if you are buying all fresh stuff its not gonna have sodium added so a pinch of salt at the end can be fine. Got add like nothing but bring out a ton more flavor. I usually just eat plain brown rice mixed with a can on tuna and coated is hot sauce. It sounds weird but it's pretty good. Rice is like the ultimate food since you can eat a ton without it being too many calories and it goes with pretty much everything. There's a guy on youtube called lean body lifestyle who makes super healthy meals. His channel got changed to something else but as far as I know all his meals are still there. I suggest checking him out because he has creative things like pizza only it's made in a healthy way to be low calorie and taste great.

If it involves a cauliflower crust...no.

FoolKiller

If it involves a cauliflower crust...no.

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Lol na it's like thin whole grain pita crust and stuff like that. It's real things not totally fake items imitating a real pizza or something like some people do.

Chrunch Houston

I have never seen the spaghetti actually cooked in the chilli.

I was raised in Louisville and spaghetti is common in chilli there I know.

I'm just glad you didn't put nutmeg or what ever it is those crazy Cincinnatian's put into their chile. Skyline = .

I think I will try your recipe with bison.

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I didn't realize spaghetti in the chili was regional for this area. Most chili cook offs I attend locally are about half and half. And my mom's original recipe (3-alarm) has won at many cook offs. Mostly in the hot & spicy category but she has taken a few overall wins too.

And nutmeg works in a sweeter chili, but not in a hot chili.

shmogt

Lol na it's like thin whole grain pita crust and stuff like that. It's real things not totally fake items imitating a real pizza or something like some people do.

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Good. Thin crust is always best. I already make my own crusts, whole grain if I have the flour handy, but usually just stick to all purpose white. I will also cook them on my grill to reach proper pizza oven temperatures. I even have a pizza pan for the grill and a pizza stone for the oven. And a pizza peel of course.

Second rule - no goat cheese. Ever.

Lol that's a serious amount of pizza items. My friend has a pizza oven stone and we cooked some garbage frozen pizza on it. I assumed it wouldn't make a difference but it actually made it taste better. About crust rice flower is also good and is healthier.

shmogt

Lol that's a serious amount of pizza items. My friend has a pizza oven stone and we cooked some garbage frozen pizza on it. I assumed it wouldn't make a difference but it actually made it taste better.

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If he has a pizza peel you can preheat it inside the oven so it acts just like the cooking shelf in a brick oven. This creates a very crunchy and tasty crust.

About crust rice flower is also good and is healthier.

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That depends on how you define healthy. Rice flour has no gluten, which doesn't matter to most people. Whole wheat flour is lower in carbs, calories, and has more fiber, phosphorous, and potassium. as well as half a serving of protein (which is what gluten is).

So if you think gluten will kill you or have an allergy rice is awesome, but by all other measurements wheat is better.

My links are for brown rice and whole wheat. Switch to white and wheat loses its minerals but still maintains all other categories.

I'm not worried about gluten and wheat flour is way cheaper. But if you truly want to go healthy go with soy flour. Gluten free, low carb, high in protein, and as much potassium as orange juice. It also has a higher fat content, but they are not the cholesterol killing animal fats. Soy flour is best mixed into other recipes. It's hard to cook with it alone.

Idk what a pizza peel is really. Sounds like what we did. Was like a rock we put in the oven thab slid the pizza onto it. I would of assumed the name was something to do with pizza oven stone.

Also yes I guess it does depend on what you call healthy. Gluten for me I try to avoid if I can. As far as I know I do not have an allergy but a lot of the science I have seen lately is saying more like 50-60% of the population has some sort of sensitivity too it. I do notice that I feel better when I chose rice over gluten products. Soy on the other hand is pretty much 100% GMO. Shown to really mess up testosterone production in guys so me personally I stay far away.

shmogt

Idk what a pizza peel is really. Sounds like what we did. Was like a rock we put in the oven thab slid the pizza onto it. I would of assumed the name was something to do with pizza oven stone.

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Pizza peel - think pizza spatula.

Not me

Sprinkle it with corn meal then prep your pizza on it with your stone sitting in the oven as it preheats. Slide the pizza on to the stone with the peel and then use the peel to remove it. It was designed for brick ovens, which could exceed 600 degrees but became useful in the kitchen when we started using pizza stones.

Also yes I guess it does depend on what you call healthy. Gluten for me I try to avoid if I can. As far as I know I do not have an allergy but a lot of the science I have seen lately is saying more like 50-60% of the population has some sort of sensitivity too it. I do notice that I feel better when I chose rice over gluten products. Soy on the other hand is pretty much 100% GMO. Shown to really mess up testosterone production in guys so me personally I stay far away.

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I have no symptoms of gluten sensitivity, and the theory is our pre-processed culture may be the cause of triggering previously undetected non-celiac sensitivities.

As for GMO soy, so far it is one study on hamsters and even the researchers said it may be just as easily a result of feeding hamsters an unnatural diet and they will examine the full diet more closely before pursuing more focused study on the GMO. And at worst it creates infertility. We're done having kids and I have a feeling we'll be considering a permanent form of birth control at some point anyway.

Oh ya I seen a pizza peel than. I still find its name funny tho lol. We didn't have one of those when we cooked it anyway only the rock.

There was a recent study by France on GMO foods, corn specifically I think it was. They feed it to rats which got a 100% tumor rate after four months. All the other studies have been for three months only which is way too short and somehow it still got approved. Worst is for whatever reason they don't have to list on packages whether or not GMO ingredients are in your food. I guess it's the usual. Power of money over anything else.

shmogt

There was a recent study by France on GMO foods, corn specifically I think it was. They feed it to rats which got a 100% tumor rate after four months. All the other studies have been for three months only which is way too short and somehow it still got approved. Worst is for whatever reason they don't have to list on packages whether or not GMO ingredients are in your food. I guess it's the usual. Power of money over anything else.

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It was a two-year study, one of the researchers was selling a book about the harms of GMO foods, and they cherry picked their data, which also showed longer life spans in rats with the highest amounts of GMO corn in their food than the group that had the highest cancer rates. Add in their sample sizes were only 10 rats per group and the species used were cancer prone already, and it is impossible to rule out random chance. Basically, the study was deeply flawed and quite possibly biased.

All that said, some GMO companies have some unpopular litigious practices, but most involve patent issues. They do fight labeling, purely because it would hurt their business. They have not hid their products from third-party review or restricted access prohibitively. None of their actions lead me to believe they are hiding something, merely being aggressively protective of their patents.

Threads like this make me pissed off I'm living in a dorm room with a crappy cafeteria

As for the spaghetti in chili, it's intriguing but I've never seen it before. I'll try it the next time I make chili.

i need to cut out the salt in my diet, im not high blood pressure or any sodium concerns, I just know it would be healther for me to cut it out. right now i use mainly Himalayan pink sea salt. it has more antioxidants and good stuff for you, and its stronger so i use less. but this thread is a good idea! I have a few low sodium recipes that I can share!