Flexing Asian Meals into a Low-Sodium Life

I just got back from a wonderful trip to Japan, and while the scenery was breathtaking, the culture intricate, and the birdwatching superb, I was reminded how hard it is to eat a low-sodium diet when you travel; particularly when you travel in countries that have thousand-year histories of using salt as a preservative. Miso. Soy. Hoisin. Fish sauce. Seasoned vinegar. Bonito. Shrimp paste. The list of very-high-sodium ingredients in Asian food is overwhelming.

Whether or not you use sauces like these to season your food at home, you probably have this experience if you eat at Asian restaurants. The average Asian meal out is often 2,000 to 4,000 mg of sodium per dish. That’s often more than enough salt for two people for a whole day, since recommendations for everyone on the planet are between 1,500 and 2,300 milligrams of sodium per day.

If staying low sodium is best for your health (it really is best for almost all of us), try these tips when you eat out. Note that because the amounts of sodium in the recipes below are so small, no nutrient content is calculated. You can use plenty of these low-sodium sauces on your Asian meals, knowing the mountains of salt you have avoided. 

Low-Salt Tips for Eating in Asian Restaurants

• Sweet and sour dishes are usually lower in sodium than savory choices.
• Fried foods are usually lower in sodium than foods cooked in sauces.
• If they make each order individually, ask that no salt or MSG be added.
• Ask for sauces in small bowls on the side, so you can decide how much to use.
• Most soups are very salty; try a lettuce salad with dressing on the side.
• Rice, plain noodles and tofu are usually good low-sodium choices.
• If you have dim sum, try cutting the dipping sauce with half water and/or vinegar or chili oil. You can use a teacup for this, or ask for a small sauce dish.
• When eating dim sum, sweet buns are a better choice than savory dumplings.
• When you know ahead you are going to eat out, have very-low-sodium meals for your other meals during the day, saving up for your treat meal.
• Use only three shakes from the soy sauce bottle.
• Use lower-sodium soy sauce (typically in a green labeled bottle) if it’s available.
• Dish up food with chopsticks, not spoons, to leave salty sauces on the platter.

Low-Salt Tips for Asian Meals at Home

If you love Asian food, cooking it at home gives you much more flexibility and control over their sodium content. Try these tips to lower the sodium content of favorite recipes.

• Leave out salt and MSG and use hot chili sauce or oil, ginger, wasabi or lime to boost flavor.
• Unseasoned rice vinegar is tasty and salt free, while “seasoned” vinegar has added salt and sugar.
• Try cooking rice without salt. You can cook your rice with added salt-free broth or try brown or red rice or “7 kinds rice” to add more flavor, color, fiber and nutrition.
• Dried, wet or precooked noodles vary a lot in salt content. Check labels for those lowest in sodium.
• Sweet and sour sauces are lower in salt than hoisin, stir fry, oyster or fish sauces.
• Shop around for lowest-sodium brands of soy sauce. Better yet, make your own! (Recipe below.)

Our best tip, based on taste tests from patients at Northwest Kidney Centers, is mixing half low-sodium soy sauce with canned pineapple juice. This sweet/tart and slightly salty mix will satisfy your desire for salt with even better flavor than straight soy sauce.  

Low-Salt Mushroom Soy Sauce

1-2 pounds mushrooms, any kind

4 cups red wine vinegar

2 cloves garlic

1 teaspoon fresh ginger

½ teaspoon all spice or five spice

1 teaspoon mace or nutmeg

1/2 teaspoon black pepper

2 tablespoons molasses

¼ cup red or white wine

¼ cup brandy (optional)

Put mushrooms, spices, vinegar and garlic in medium pan. Simmer about an hour, stirring occasionally. Strain through cheesecloth or coffee filer. Add wine and brandy. Pour into bottle. Refrigerate up to 6 months. Yield: about 3 cups.

Low-Salt Dipping Sauce

1/2 cup unseasoned rice vinegar or pineapple juice

6 cloves garlic, minced

1 tablespoon grated fresh ginger

¼ cup low-sodium mushroom soy sauce (recipe above), or low-sodium soy sauce

2 tablespoons sesame oil or chili oil

2 green onions, finely chopped

Combine all ingredients; refrigerate 1 hour before using. Keep refrigerated up to one week.  

Sweet and Sour Sauce

1 tablespoon cornstarch

3 tablespoons water

1 tablespoon vegetable oil

1 onion, minced

3 cloves garlic, minced

¼ cup low-sodium sweet chili sauce

½ cup white or unseasoned rice vinegar

1 small can pineapple, reserve juice

Heat oil. Add onion and garlic and green pepper. Cook 2-3 minutes until lightly browned. Add cornstarch and pineapple juice, simmer 3-5 minutes. Add pineapple. Cook 3-5 minutes until it thickens. Serve over meat, fish or vegetables. Refrigerate up to one week.

Fresh Plum Sauce

Plums aren’t in season right now, but save this amazing recipe for when they are. Use it instead of bottled hoisin sauce. It’s often served with Mushu pork and is a great addition to any grilled meat. Brush on during last 5 minutes of cooking. Make a big batch and freeze in small containers to last for several meals.

4 large plums, pitted, cut into ¼ inch pieces

1 clove garlic, minced

2 tablespoon sugar

2 tablespoons balsamic vinegar

½ teaspoon sesame seed for garnish

In medium sauce pan, combine everything but sesame seeds; cook over high heat 3 minutes. Reduce heat to medium. Cook, stirring occasionally until liquid thickens and plums soften to texture of chunky preserve, about 5 minutes. Serve warm. Sprinkle with sesame seeds. Keeps 1 week refrigerated. Yield: ½ cup.

Thanks to Naomi Kakiuchi, RD, for this great recipe.

Eating Well, Living Well classes

Studies show that working with a registered dietitian can delay kidney failure and postpone dialysis for longer than two years. FREE nutrition classes taught by Katy’s former team of registered dietitians are available at convenient times and locations around Puget Sound.

Eating Well, Living Well classes teach people how to eat healthier to slow the progress of kidney disease and postpone dialysis. Learn more at www.nwkidney.org/classes.

Contributor Katy G. Wilkens recently retired as registered dietitian and department head at Northwest Kidney Centers. The National Kidney Foundation Council on Renal Nutrition has honored her with its highest awards for excellence in education and for significant contributions in renal nutrition. She has also been awarded the Medal of Excellence in kidney nutrition from the American Association of Kidney Patients.