Hungry Girl's Salt-Slashing Frenzy: Low-Sodium Solutions

Posted Tue, Jan 29, 2008, 5:00 am PST

Watching your salt intake in '08? There are tons of low-sodium options in stores that taste great and are also low in calories and fat. Plus check out Hungry Girl's tricks for swiping oodles of sodium from your fave recipes...

Amy's Light in Sodium Line
You may know our pal Amy for her super-tasting vegetarian meals, soups, and more. But did you know there is an entire line of Amy's products with way less salt than the originals? And we're not just talkin' soup, people! There's lasagna, personal pizzas... even mac 'n' cheese! But our favorite item is the Light in Sodium Organic Chunky Tomato Bisque. Only 120 calories, 3.5g fat, and 340mg sodium (plus 2g fiber!) for a cup of the best tomato soup ever.

Orville Redenbacher SmartPop! Popcorn, Now With 30% Less Sodium
Orville's 94% fat-free popcorn ROCKS -- it comes in 100-calorie bags, there are awesome flavors like Kettle Corn and Movie Theater Butter, and you can eat handfuls and handfuls of the stuff without taking in tons of calories and fat (we're talking six cups for around 100 calories and next to no fat!). Well, now the entire SmartPop! line has been stripped of a whopping 30% of its original salt content! An added bonus? Orville and his popcorn-producing pals are so sure the stuff tastes just as good as before, they'll give you your money back if you disagree! We tried it, and we couldn't tell the difference.

Chicken of the Sea Chunk White Albacore Tuna in Water, Very Low Sodium
While lots of canned tuna companies churn out low-salt versions, Chicken of the Sea should win a prize for their Very Low Sodium stuff! Two ounces (drained) has just 60 calories, 0.5g fat, and an impressively low 35mg sodium! To put it in perspective, regular canned albacore has around 250mg of salt. Use this extra-low-salt stuff anywhere you'd use regular canned tuna (click here for some of HG's tuna tricks).

Mrs. Dash Salt Free Seasoning Blends and 10-Minute Marinades
Seasoning foods with herbs and spices is a great way to add flavor for barely any extra calories. And with the massive line of Seasoning Blends from Mrs. D, even a complete kitchen spaz can make dishes that taste yummy. Each of Mrs. D's mouthwatering mixes (from the Tomato Basil Garlic to the Southwest Chipotle) is 100% free of salt. Her line of marinades is another awesome sans-salt option. It's great used as a straight-up sauce for taking steamed dishes (veggies, chicken, etc.) to the next level. We also like to use the marinades to make super-flavorful, low-cal salad dressings (just add a little water to thin 'em out, and voila!).

Recipe Makeovers!
Just look how much you can save using these low-salt substitutions in recipes that call for the regular versions! Click on the links for HG's guilt-free recipes...

Low-Sodium Broth (Chicken, Vegetable, or Beef)
Save about 300mg sodium each time you swap a cup of regular broth for this stuff!

Try It In: Soups, stuffing, and more soups

No-Salt-Added Canned Tomato Sauce
Say buh-bye to as much as 1,000mg per cup!

Try It In: BBQ sauce, pizza bagels, eggplant parm, lasagna, chicken parm, and more

Low-Sodium Canned Beans
Nix around 400mg when you trade a cup of regular canned beans for ones labeled "light in sodium" or "50% less salt."

Try It In: Tamale pie, salads, tacos, burritos, chili, and more

For more guilt-free food finds, recipes, tips, tricks, and more, visit hungry-girl.com and sign up for free daily emails!

21 Comments

1. Posted by donnagay1 on Tue, Jan 29, 2008, 7:57 am PST

there's also Green Giant's line of frozen vegetable blends - my sec'y and I fixed up the Harvest Blend baag yesterday and it was delicious! Even with low sodium- they had nice tasting spice beads in there so you didnt even have to put in water! Hopefully others will get the hint - we'd rather use our OWN salt / herb blends on our food!
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2. Posted by JimmyK on Tue, Jan 29, 2008, 10:54 am PST

If you want a good, low-sodium faux-tomato soup, try heating up some V-8 low-sodium juice in the microwave. Stir in a few cooked veggies for a heartier soup!
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3. Posted by ♥@!3♥ on Sat, Feb 02, 2008, 12:13 pm PST

This going to help alot of peole. Alse that you can buy sea salt all you need is a little and once you have sprinkle it in your food . Healther and it taste better. ♥@!3♥
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4. Posted by mikki.mouse87 on Sun, Feb 03, 2008, 11:33 am PST

Hey also just to let everyone know there is this product called Salt Sense and its made from different salts and it has 33% less sodium than regular salt.My mom has HBP so growing up ive been very concious about foods and Ive only actually had real salt one time in my life at a restaurant (i didnt know I had never had it b4 my mom told me) and it made me so sick. anywho I hope this helps someone
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5. Posted by lightgal44 on Sun, Feb 03, 2008, 11:46 am PST

Publics- low salt green beens - has 340 less sodium than Green Giant. Lemon juice or flavored oils can add flavor.
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6. Posted by Theresa 39 on Wed, Feb 13, 2008, 5:34 pm PST

I found a online store that specializes in just low sodium foods the url was http://heartwisefoods.com I hope you find this helpful.
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7. Posted by Food Fan on Thu, Feb 14, 2008, 3:57 pm PST

These are some great ideas. I also found some good recipes at: http://www.flavorwise.com
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8. Posted by Buzzy on Mon, Feb 25, 2008, 12:02 pm PST

OK, I here to tell you that Amy's Light in Sodium Organic Chunky Tomato Bisque is really good. A little expensive, but you'll never have a can of Campbells Tomato soup again!
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9. Posted by orangekiss78 on Fri, Feb 29, 2008, 5:41 pm PST

ok i just can't have microwave popcorn cuz i like air popped so i make it homemade. anyway it is less in calories so i don't feel bad having a bit of butter, but i don't add a ton of salt i put in herbs and that kicks up the flavor and lowers the sodium!
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10. Posted by orangekiss78 on Fri, Feb 29, 2008, 5:41 pm PST

ok i just can't have microwave popcorn cuz i like air popped so i make it homemade. anyway it is less in calories so i don't feel bad having a bit of butter, but i don't add a ton of salt i put in herbs and that kicks up the flavor and lowers the sodium!
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11. Posted by cosisuod on Mon, Mar 10, 2008, 3:20 pm PDT

Thanks for the article. I use this list at the USDA site -- www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a307.pdf -- to help me research how much sodium is in certain foods. I try my best to use fresh ingredients when cooking but when I need low sodium foods (canned, boxed whatever) I shop at LivingLowSodium.com, they're a small store but have some great items. Good luck to all.
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12. Posted by mhmm1227 on Fri, Mar 28, 2008, 5:55 am PDT

Hungry Girl, Thanks for the article. You should try the no-sidoum microwave popcorn from Healthy Heart Market - http://www.healthyheartmarket.com/index.asp?PageAction=VIEWCATS&Category=4 No salt, no oil, and I always have very few seeds in the bag. I like to season it with Kernel Seasons or just eat it plain.
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13. Posted by slbogema on Sat, Mar 29, 2008, 10:50 am PDT

found some great recipes in American Heart Associations 3rd edition of Low-Salt Recipes. Also a book called Complete Idiots Guide to Low Sodium Meals. Great potato cake recipe in Heart Assn. book page 200
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14. Posted by bobbie113@verizon.net on Sat, Apr 26, 2008, 10:34 am PDT

I do things like get popcorn for hot atr popper no sodium and no fat and I like the popcorn that way. When I get foods at McDoalds and Burger King I ask for no salt on Frys and what ever else I get that they can hold the salt and the food is much better! I already use Mrs Dash at home and my husband uses a salt substitute. If you look around there is a lot of no salt or low sodium every where you look.
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15. Posted by bobbie113@verizon.net on Sat, Apr 26, 2008, 10:34 am PDT

I do things like get popcorn for hot atr popper no sodium and no fat and I like the popcorn that way. When I get foods at McDoalds and Burger King I ask for no salt on Frys and what ever else I get that they can hold the salt and the food is much better! I already use Mrs Dash at home and my husband uses a salt substitute. If you look around there is a lot of no salt or low sodium every where you look.
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16. Posted by Hoss on Sat, Apr 26, 2008, 11:28 am PDT

I use something called "NoSalt", which is potassium chloride. Salt is sodium chloride. Tastes & looks almost the same. 1/4 tsp. of NoSalt has 650 mg of potassium & zero sodium.
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17. Posted by fcseymour@att.net on Sat, Apr 26, 2008, 3:09 pm PDT

Using lemon juice is a great replacement for salt. I cook chicken, pork, etc. with lots of garlic powder, or minced garlic, herbs such as basil or thyme and black pepper. Salt is not even missed. Enjoy.
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18. Posted by Blessgirl on Sat, Apr 26, 2008, 3:12 pm PDT

Hey, thanks everybody for the tips on low sodium foods, like popcorn, I didn't even know that there was a low sodium popcorn.. I'm kind of new at this and have been having a tough time, because EVERYTHING has sodium in it even icecream.. so anyway, thanks again and keep the info coming.
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19. Posted by Kat Moondancer on Sat, Apr 26, 2008, 4:08 pm PDT

Easy ways to kick salt out of your diet -- I know these because I am sodium intolerant (in other words salt makes me swell up like a big balloon) : Cook at home. Restaurants are naferious for having salt in everything. Avoid any kind of salt. Even though sea salt is lower in salt, it's still salt! Don't buy canned vegetable when possible. Frozen is a good cheap alternative if you can't buy fresh, and if you have to buy canned, don't trust the "Low Sodium" Labels. Read the cans and compare! Don't add salt to your cooking! I never use salt when cooking on the stove, even if the recipe calls for it. Taste before salting! Some people will automatically add salt before even tasting thier food. Taste it first, then see if it really needs it. These are all really simple, and you don't even have to implement them all at once, just do it one step at a time. You will soon learn that alot of your foods already have plenty of flavor without the salt, and before you know it, you will be down to healthier levels!
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20. Posted by norma.fawcett on Sat, Apr 26, 2008, 5:16 pm PDT

I cannot have any salt because it makes my heart beat to fast. It will beat for several beat than stops. I do have a problem cooking. I love green beans but cannot season them to taste good. I would like some ideas on how to season the beans. Everything else I can season ok. Thanks Dee
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21. Posted by Teej on Fri, May 30, 2008, 12:02 pm PDT

my Finds: Ponzu by kikoman has only 400 mg sodium per tbsp less than there low sodium variety that has 525 mg (I very rarely use even a teaspoon) Cavendars NO SODIUM Greek seasonings is the best!!
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