Salt is good and bad, so it is currently believed.
The good is that salt preserves food and enhances its flavor.
The bad is the cost in health.
The current understanding is that salt in excess can contribute to the development of certain illnesses, some of which are quite serious, e.g., hypertension which is also known as high blood pressure and the "silent killer."
The Gourmet-O-Matic tm approach is to create interesting meals that are as healthy as possible. This is consistent with the philosophy of The FitnessMed tm Guide To Healthy Eating. Keeping the use of added sodium (salt) to a minimum is in concert with that.
Please note the following in the Salt Substitutions Chart:
1. Sodium content is provided for each item. A gourmet cook who is trying to keep track of the sodium (salt) he, she or his/her family consumes, might opt for a lower sodium choice in lieu of a higher sodium choice. For example, miso may be preferred for its lower sodium content over soy sauce and tamari.
2. Foods are first listed in descending order of sodium content per 100 grams. 100 grams = a bit under 1/4 pound (22% of a pound, actually) or 3.5 ounces.
3. An alphabetical listing of salt substitutes follows the examples of substitutions. The examples appear after the first listing. Note that the first entry, table salt, is out of order and placed there for reference.
As with all Gourmet-O-Matic tm Substitution Guides, the following list is non-exhaustive. It comprises foods that are readily available.
The data are derived from the USDA National Nutrient Database for Standard Reference.
Examples using salt substitutions follow the first chart.
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Example - add several drops of soy sauce or tamari instead of salt to your side dishes.
Example - drop a few salted nuts over a side dish or on top of a protein to enhance the flavor and add texture.
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Recipes using salt and salt substitutes can be found in The FitnessMed tm Guide To Healthy Eating.
The strategies used by The Gourmet-O-Matic tm can be found in Dr. Applebaum's meal strategy guide, The FitnessMed tm Guide To Healthy Eating. That book contains recipes for over 1 trillion (yes, with a "T") meal combinations.
All of Dr. Applebaum's books can be found here.