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BREAD

Although eschewed by those on low-carb diets, bread is still considered a staple food to most people. When my doctor first told me how much sodium is in the average slice of white bread (about 150 mg) I was shocked. Most specialty wheat or other artisan loaves contain even more sodium per serving. For those who enjoy baking like me, living life without regular bread can provide a sort of pleasurable challenge. To those who enjoy it less, there are always bread machines, which do practically everything for you from kneading to baking. Still, there are some days when you just don’t feel like making bread. Here are some tips for those off days.

• Several companies produce commercial salt-free bread and my favorite by far is FOOD FOR LIFE. Their Ezekiel 4:9 Low Sodium loaves are most often found in the freezer section of the supermarket (without preservatives, it’s the best way to keep them fresh). It’s a sprouted grain bread with an appealingly rugged texture and faintly nutty flavor, delicious, satisfying and supremely healthy. It’s sold at Whole Foods markets nationwide, as well as other chain groceries and smaller natural food stores. Vermont Bread Company also makes a delicious Sodium Free Whole Wheat that is worth trying.Trader Joe’s sells its own version of low sodium whole wheat bread that is remarkably good. The slices are thin and have a deep almost caramelized flavor.
• WHOLE FOODS MARKET sells white and whole wheat wraps called GARDEN CITY ALL-NATURAL LAVASH ROLL UPS. These are large circular tortilla-like wraps, perfect for everything from egg sandwiches to PB&J. My kids fight me for them, they are so delicious, and they are very very low in sodium. I go and stock up on them, buying several packs at a time and they freeze wonderfully. If you haven’t tried them yet, go buy some today. They’re in the bakery/cheese section, often placed on an inconspicuous shelf, so if you have trouble finding them, ask for help. Check Garden City for availability if there isn’t a Whole Foods store near you.
• Similarly, GIANT SUPERMARKET sells a house brand small tortilla with only 60 mg sodium. Not nearly as big or satisfying as the Lavash wraps, they are still great for a quick meal on the run. Check your own large grocery store for availability.
• RITZ has a Low Sodium version of its classic cracker which is remarkably good. 5 crackers have only 35 mg of sodium, and can be a really satisfying accompaniment to soup, salad, or a few slices of low sodium Swiss cheese and grapes.
• There are several brands of unsalted melba toast available across the country, which provide a great crunch when you’re looking for a snack or addition to a light meal. Look for them in the cracker aisle or near the specialty/health foods at your local grocery.
• Unsalted MATZOS aren’t just for Jewish holidays! They make a great base for egg or tuna salad sandwiches, PBJ, and more.
• When in doubt, reach for an unsalted rice cake. You know, those things that look (and taste) remarkably like styrofoam coasters. Spread some jam on top and you’ve got a fairly palatable snack. Add some unsalted peanut butter and they’re downright tasty.

CEREAL
It was a sad day I had to kiss my Cap’n Crunch and Fruity Pebbles goodbye (though my teeth are rejoicing), because low-sodium is something most cereals are not. I always knew sugar cereal was more of a guilty pleasure than a healthy breakfast, but I never suspected how high in sodium other more seemingly respectable cereals really are. I won’t name names here - you can read your own box labels. All I’m saying is don’t be fooled by a manufacturer’s claims of being heart healthy, low in fat, high in fiber, low in sugar, etc. Check the nutritional information and see for yourself.

• SHREDDED WHEAT IS YOUR FRIEND. Chock full o healthy stuff like nobody’s business and it even comes in a FROSTED version. Not just low, but often sodium FREE. Rock ON! You can buy name brand, no-name brand and it’s all good. TRADER JOE’S, WEGMANS and some other chain markets sell their own versions with added flavors - maple, cinnamon brown sugar, etc. I’ve tried them all and all I can say is y-u-m.
• KASHI is a wonderful company - forward thinking, globally minded, environmentally concerned - and when they pledge to make food that’s good for you taste good, they keep their word. They have a whole slew of breakfast cereals that fit the low-sodium bill, but my favorite by far is their Organic Promise AUTUMN WHEATS. Similar to shredded wheat - heck it IS shredded wheat - but so much more. It’s delicious and readily available at grocery stores big and small. So, go get some. You’ll thank me.
• Though sellers at farmer’s markets across the country don’t want you to know this, GRANOLA is super easy to make and doesn’t need to cost 5 bucks a bag. And there are endless variations on the theme for those of us who bore easily. Though it might look complicated, it’s just because of all the little bits and pieces. Don’t be intimidated! If you’re lazy or hate to cook or both, then may I suggest BACK TO NATURE packaged granola? I’ve sampled a wide array of commercially-marketed granola and it really is the best of the bunch. Available in grocery stores and even WALMART nowadays you have no excuse not to try it. Add some of your own fresh or dried fruit and a little bit of yogurt, and it just keeps getting better..
• A bran fan? I just found SKINNER’S RAISIN BRAN at my local Shop Rite supermarket and couldn’t be happier. With just 85 mg of sodium per serving - not to mention fabulous historical significance (it was the first raisin bran ever) - its small flakes have an appealing texture and hearty bran taste. I add extra raisins to mine to make it perfect. Available online or contact U.S. Mills for info on local availability.

MEAT
Before Meniere’s, I was someone who ate a lot of soy-based TVP (fake meat) products. Most of these are marketed as being supremely healthy - as opposed to evil meat - but typically contain enough sodium to choke a horse. Nowadays, I’m someone who respects the justice of vegetarianism, but is just too darn hungry to commit to it. I wish it were not so, but I like feeling full, and I like meat.

• Thus the subject of BACON has been introduced. As stated, faux bacon (or fakon) is not really a viable option due to its sodium content. There are however several brands of low sodium bacon that are quite good; I found BJs WHOLESALE CLUB sells a Low Sodium Bacon with only 170 mg of sodium per three slices. Look for it in the refrigerated case near the regular bacon, hot dogs and pickles. Many other grocery chains, and now even some specialty and health food stores, also sell national brand versions of the same.