Over the Salt

Mindful choices for healthy and low sodium cooking


What’s in our cupboards? One of the most time-consuming activities in switching to low salt cooking was sourcing ingredients. We will keep coming back to this page to update with things we’ve found that work for the dishes we like to make. Along the way, we’ll add alternatives for our chums with other food challenges like gluten free, dairy free, soy free, meat free, nut free etcetera.

In the pantry

When we can, we each like to store about a month of supplies, so we can pace ourselves in making big shopping trips. That way we can visit farmers markets and local stores for fresh produce each week.

  • Canned ingredients
    No-salt tomato sauce
    No-salt diced tomatoes
    Coconut cream
    Coconut milk
  • Pasta and noodles
    There are some great ancient grains pastas in local bulk food places that are low or no gluten, so look to those as an option to wheat. Rice noodles are also great.
    Spaggetti and rice noodles (thick and thin)
    Bow tie pasta, elbow noodles, small shells
  • Dried fruit
    Organic is best, though QFC Simple brand is really quite good too. Watch for added sugar and take it into account.
    Sour cherries
    Dates, diced and whole-pitted
    Prunes, diced and whole-pitted, also infused with citrus oils
    Raisons, mixed and golden
  • Preserved fruit
    I love cooking with fruit, so here’s the preserved list
    Canned crushed pineapple in juice
    Diced peaches in juice (dole cups are perfect with oatmeal)
    Diced pears in juice
    Diced pineapple in juice
    Mandarin slices in juice
    Just fruit jams and preserves (peach, apricot, mixed berries,
    apple, marmalade, blackcurrant, blueberry, strawberry, mango)
    Apple sauce without added sugar
    Mango nectar
  • Baking supplies
    Plain flour
    Baking soda (low salt)
    Rice flour
    Almond meal
    Coconut flour
    Xanthan Gum
    Date sugar
    Brown sugar
    Whey protein isolate (natural flavor)
    Vanilla extract
    Almond extract
  • Milk and milk substitutes
    Half and half
    Whipped rice milk (Whole Foods)
    Tofuti (soy cream cheese)
    Soy Slender (soy milk with no added sugar)
    Coconut Milk (Soy delicious brand)
    Almond Milk
  • Oils and shortening
    Butter (sweat cream butter sticks)
    Virgin Olive oil
    Flavored (or infused) olive oils (lemon, basil, chili)
    Coconut oil
    Grapeseed oil
    Almond oil
    Sesame oil
    Peanut oil (if no nut allergies)
  • Vinegars and flavor enhancers
    Balsamic vinegar (red)
    Balsamic vinegar (white)
    Flavored balsamic (chocolate, fig, peach, ginger, plum)
    Ume plum vinegar
    Apple cider vinegar
    White vinegar
    Malt vinegar
    Worcestershire sauce
    Low salt soy sauce (only use 2 tablespoons in a recipe)
    Mustard (low salt)
    Mayonnaise (Heinz is lowest salt at 70mg for 2 tbsp.)
    Marsala wine

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