Step Outside the SALT





Alright! So, I have mentioned before that I'm a "Southern Belle" and I appreciate ALLllllLL the flavor and comfort southern food has to offer.  However, it is not conducive with this transition.  BUT, my food CANNOT and WILL NOT be bland. BLAH!!! That is so boring! Therefore, I have found ways to J FLAV my meals without all the sodium, sugar, and calories.  Through trial and ERROR (lots of error lol) I have a list of products I MUST have in my kitchen.  "Must Have" simply means if I run out, I must run out and stock back up.  So, I have a list of things that you MUST have in your cupboard or kitchen cabinet to keep your food full of flavor and comfort! I have divided the list into two, one with pictures, and the other without. Also, I will provide some tips when shopping and finding that lil' "hmmpph!"for your dishes! 

 

 



 

This... Well, this I don't cook with.  HOWEVER, its great to keep in your kitchen AT ALL TIMES lol!

This is a great alternative to using plain salt or other seasonings.  It has less than 300mg of sodium and adds great flavor to any dish!

I prefer FRESH vegetables because its a flavor that you cant match.  Also, I like being able to cut them up myself.  However, on those busy days you get home late (especially if you're a mother) you can pull this out and create a quick, easy, healthy stir fry.

This is a GREAT spice! It helps with metabolism, cleanses the liver, and much more.  Its a tad spicy, NOT MUCH, but adds great flavor to veggies, stews, and meats.  Of course, I've done my research and have spoken with my physician.  However, DO NOT TAKE MY WORD FOR IT! Please, Please, PLEASE do your own research.  I will help you begin, start HERE ---> Turmeric

Less than 100mg of sodium and only 59 calories. I L.O.V.E Worcestershire sauce.  I, personally use it when I'm in a hurry and need to sauté vegetables.  I add it in with freshly ground pepper, coconut oil, and ginger. You can pretty much use it to bring out the flavor in any dish.

I don't use canned foods often especially since I now make my own spaghetti sauce.  However, if you are strapped for time or just don't feel like cutting shit up (yes, WE ALL HAVE THOSE DAYS. Trust).  This is a great alternative.  It can easily be added to any dish to provide extra nutrients and color.  However, I soak it a little just to get rid of some sodium.

While there is nothing that will taste exactly like Caesar dressing other than Caesar dressing, THIS is a close second! Trust me when I say this dressing is great! It does not have to be this brand but look for yogurt based alternatives.  As you can see from the nutritional facts, its low in sodium, sugar, AND calories!

This is Ginger (excuse the picture, my flash got excited). Ginger is great in EVERYTHING! You should have fresh ginger root AND ginger in powder form.  The powder form in great for quickly adding to dishes.  The fresh ginger root is better for adding it to your smoothies and water.  Yes! I add fresh ginger root to my water.  Here are its health benefits ---> Health Benefits of Ginger

I use EVOO for EVERYTHING, even our hair!  I fry with it.  I sauté with it. I use it in some of my sauces.  Health Benefits of EVOO

Like EVOO, I use coconut oil inside and outside the kitchen.  I love the flavor it gives to sauté vegetables.  Though, it seems as though it would be sweet, it is not.  Health Benefits of Coconut Oil

I will NEVER buy peanut butter again.  I absolutely LOVE Almond Butter! It does not have as much sugar as peanut butter.  In fact, some brands have 1g or less of sugar.  It is FANTASTIC in smoothies.  A tbsp gives it so much flavor.  Quick recipe: I add a tbsp of almond butter and a tbsp of brown sugar to my daughter's steel cut oats.  She loves it!

Health Benefits of Almond Butter.  You can decide for yourself, read up on it here---> Peanut Butter vs. Almond Butter



I simply use this instead of Pam. L.O.V.E this!

 

Now, the list that I do not have pictures for:

 

Fresh Mint-- Great in water and smoothies

 

Fresh Herbs (parsley, oregano, and cilantro)-- I also add these to my water.  The health benefits from it steeping overnight in your drinking water is great.

 

Cinnamon Sticks-- add this as well as cut up apples in your water and let it steep overnight. Great burst of energy.

 

Fat Free PLAIN Greek Yogurt-- Its less than 200 calories, contains less than 10g of sugar, and less than 100mg of sodium. Great probiotic and is a GREAT alternative to sour cream and heavy cream.  Also, it is good in smoothies.

 

TIPS:

1. The international aisle in the grocery store WILL surprise you!  I actually find myself going to that aisle first.  A lot of their canned items have ALOT LESS sodium, calories, and sugar!  Also, its inspirational. You get great ideas for your dishes and ways keep them exciting.

 

2. When your MUST HAVES are on sale, STOCK, STOCK, STOCK!

 

3. Lastly, I don't care what your MUST HAVE list is or how you come about creating it, ALWAYS READ THE NUTRITION LABEL! After you read, compare brands.  Some brands have less sodium or calories than another.  You have to pick the lesser of the evils that work for YOU. 

 

 

HEALTHY SHOPPING!