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VEGAN FEAST SUBSCRIBERS' COOKING AND RECIPE FORUM>
Looking for low-sodium suggestions
Silvia
Silvia
116 posts
Jan 21, 2007
4:08 PM
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Hi Bryanna and everyone,
My blood pressure has been running a little high lately and it could be because I have a cold but it is probably because I am somewhat overweight and I haven't exercised in a while. I am wondering if anyone can recommend a "protein" that is low-sodium. I am 5'7" have a large frame and am very muscular, so I need more protein than the average person. I am not one of those that go overboard with the protein, but I don't think that eating just vegetables and carbohydrates will give me enough protein. For my protein, I eat tofu and seitan, drink soymilk and use meat substitutes. I usually make breast of tofu (which I love) and have used the low-sodium soy sauce, but am wondering if there are any other types of marinates I can use or even another way of making tofu as a main staple. The meat substitutes are mostly all on the high side when in comes to sodium, including seitan. I just really have no idea of what I can do!
I usually use soy sauce and sea salt in my cooking, but not alot. I was thinking of trying Mrs. Dash - has anyone else tried that? I saw a commercial that Mrs. Dash now makes a marinate and am wondering if that might be good for the tofu. I have to check it out the next time I go to the supermarket.
Peace~
Silvia
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Bryanna
Owner/Moderator
1974 posts
Jan 22, 2007
11:47 AM
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Silvia, according to my research, the best way to lower blood pressure (in addition to stress reduction) is to lose 10 lbs, if you need to; eat lots of fresh fruits and veggies; and to exercise regularly and vigorously. Not everyone who has high blood pressure is salt-sensetive. If you are vegan, you are getting less salt anyway because 75% of the sodium in the regular diet is from cheese and packaged foods! Meat and dairy also contain natural sodium that doesn't show up on labels! Soy foods that do not have salt added, like tofu, are naturally very low in sodium.
So, I'd say go easy on packaged foods, even vegan ones, and use low-sodium soy sauce (use this is homemade seitan and tofu marinades), broth powders and cubes, ketchup, commercial salad dressings, and canned products such as sauces, tomatoes and tomato paste, beans, etc. this way, I don't think it's necessary to give up seitan and flavored tofus. (Walnut Acres makes good low-salt vegan pasta sauces.)
I researched this issue when I was working on Dr. Barnards book. Tofu can be marinated in low-sodium salad dressings before being grilled, etc.
Homemade meat subs are usually lower in sodium than commercial ones. But the sodium content varies, so check labels.
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Silvia
Silvia
118 posts
Jan 22, 2007
12:34 PM
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Thanks for the info Bryanna! And that's really good news because I don't think it will be too hard for me to lose 10 lbs. I started exercising again too. I am confident this will bring my blood pressure back down. I didn't realize that meat was high in sodium - I guess because it's been dead for so long they have to try to preserve it!
Years ago, when I first started eating tofu, I used to cut it in cubes and put it in a salad. I forgot I used to do this and will try this again as the only flavoring was from the salad dressing but it was really good. I used to eat the tofu right out of the container like this for a couple of years before I found out that you are supposed to steam it first! But I never got sick. This time I think maybe I will try to grill it plain and then throw it in a salad.
The new newsletter looks really great again, as usual!
Peace~
Silvia
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