Fast Food Facts And Low Sodium Realities

November 13, 2011 by ·  

Well what did you expect here – you simply shouldn’t eat at fast food restaurants if you are on a low-sodium diet.

There are not a lot of options for you at a fast food place if you need to watch sodium – best strategy is to Avoid – Avoid – Avoid.  Just wait until you get home or find a restaurant that has the Heart & Stroke Foundation “Health Check”  – be looking for an icon like this on the menu:


Watch your fast food sodium intake

High salt/sodium intake is a major contributor to cardiovascular disease. The American Heart Association recommends that adults stay under 1500 mg of sodium per day, and never take in more than 2,300 mg a day. A study by the New York City Health Department surveyed 6,580 meals bought at fast-food restaurant chains and found that:

About 57% of the meals exceeded the 1,500-mg daily sodium level.
Fried chicken outlets including KFC and Popeye’s were the worst offenders…

Source: MedPage Today

Sesame Chicken Salad With Quinoa

November 12, 2011 by ·  

Sesame Chicken Salad With Quinoa


  • 1 cup arugula 1/2 cucumber
  • 2 tomatoes 2 red peppers
  • 1 avocado 1/2 purple onion
  • 1 cup quinoa 2 cups of water
  • 2 skinless boneless chicken breasts 2 tbsp peanut oil
  • 1 tsp balsamic vinegar 2 cloves garlic, minced
  • 3 tbsp olive oil 2 tbsp sesame oil
  • 2 tbsp balsamic vinegar 1/3 cup sesame seeds

Cooking Directions

  1. Cook the Quinoa (just like rice - 2 cups water, 1 cup quinoa)
  2. Finely chop all the vegetables and toss together
  3. Fry the chicken in a hot pan with the peanut oil, balsamic vinegar and garlic
  4. Place some quinoa on each plate and allow to cool while the chicken also cools - about 5 minutes
  5. On top of the quinoa, place a layer of salad
  6. On top of the salad, put the chicken and then sprinkle with black and white sesame seeds
  7. (add sunflower seeds, dried cranberries, pumpkin seeds if desired also)
  8. Drizzle with a dressing of olive oil, sesame oil, and balsamic vinegar



Low Sodium Options At Restaurants And In the Grocery Store

November 8, 2011 by ·  

According to this CBC piece, the sodium watchdogs need to be watched!

When we are searching for low sodium options at the grocery store, it’s really important to look at the NUMBERS.

It would be great if the marketplace were ‘safe’ for those of us requiring lower sodium choices, but still, if you want to be 100% sure that you are eating less salt, you are well-advised to buy fresh, raw ingredients and cook it yourself!

One day, we hope and expect to see rigorously-followed food-labeling regulations, but to this day, it is a little bit wild, wild West out there in “Sodium City”!

Sodium Content in NYC Restaurant food

November 8, 2011 by ·  

The Salt-O-Meter

Eleven popular city dishes rounded up, sent to a food lab, and tested for saltiness.

Whole Wheat Oatmeal Flax Bread

November 6, 2011 by ·  

Tricolor Fusili With Rich Red Tomato Chicken Vegetable Sauce

November 6, 2011 by ·  

Froached Eggs & Lox Brunch

November 5, 2011 by ·  

Low Sodium Recipes – Easy Everyday Cooking with the Low Sodium Chef