low sodium recipies

Discussion in 'Roll Call' started by photochief, Sep 3, 2016.

  1. photochief

    photochief Newbie

    Hey everybody, my name is dave, nickname is Chief. I live in Kent Wa. I cook outside on most days using a Char-griller both gas and charcoal. I have two grills.   I come from a family of cooks and my dad was a big time bbq'er.  I love to smoke meats and until recently I wrapped and smoked almost everything in bacon.  I've had some health issues and my Dr. has me on a low sodium eating plan.  I've been following his orders and have lost weight and feel good, cut way way back on my consumption of bacon.

    My friends think I've given up on smoking and bbqing but I really haven't.  I just choose to eat better, more veggies and fruit. And now am looking for rubs and brines to fit my lifestyle.

    My question is I want to use a buttermilk brine, low sodium recipe that I can soak country style pork ribs for this weekend.  I know most recipies use lots of salt, sugar and or brown sugar so my question might be a tough one. I'm thinking a little kosher salt, no sugar and lots of herbs.

    any suggestions?

    Thanks again for letting me join. 

  2. mike5051

    mike5051 Master of the Pit SMF Premier Member

    Welcome to the forum Dave!  I've never heard of a buttermilk brine.  Perhaps someone else can chime in with suggestions.  I use Jeff's rub, it doesn't call for much salt and you can adjust it to your liking.  The purchase of the recipe contributes to keeping this forum going.  

  3. chef jimmyj

    chef jimmyj Smoking Guru Staff Member Moderator Group Lead OTBS Member

    Welcome Chief...Since you are on a Low Salt and not a NO Salt diet, you have it easy. Look to lower salt options that add flavor, especially Umami, aka the Savory 5th Flavor. Soy Sauce, Fish Sauce. MAGGI Seasoning, Bragg Liquid Aminos, all these have some salt but a little of these liquids goes a long way toward amping up flavor. You can eliminate or greatly reduce the salt in many recipes as well as substitute the above, and don't let Fish Sauce scare you. A good quality premium one like Golden Boy or Super Premium Red Boat add flavor but are not Fishy when added to marinades or added to cooking dishes. BACON IS OUT OF THE PICTURE? Nope, Not if you make your own! You can control the salt. With Pop's Brine, going 1/3 Cup Diamond Kosher Salt, 1 Tbs Cure #1 and greatly reduced or no Sugar, to 1 Gal Water and soak 14 Days then Cold Smoke 10+ hours...You can make very tasty and easy LOW SALT Bacon, add a coat of Black Pepper to punch up the flavor! Belly Bacon have TOO much Fat, use the 1/4" trimmed Fat and desired amount of Lean Meat, up to 2", from the cap of a Pork Butt! See some Brines below and good luck with getting your health in order...JJ

    Low Salt Buttermilk Brine

    1Qt Low Fat Buttermilk

    2C Water 

    1/4C Kikkoman Original Soy Sauce (3516mg Sodium)

    2T Sweet Paprika (Hungarian)

    1T Chili Powder* (contains some Cumin and Oregano) Ancho Chile is same without cumin, oregano etc.

    1T Granulated Garlic

    1T Granulated Onion

    1tsp Black Pepper, more if you like

    1/2tsp Grnd Allspice

    Combine all and Brine the meat at least over night, 24-48 hours would be better.

    Low Salt Apple Pork Brine

    1Qt Apple Cider or Juice

    1/2C Apple Cider Vinegar

    1/4C Soy Sauce (3516mg Sodium)

    2T Molasses

    1T Coleman's Mustard Powder

    1T Sage, rubbed

    1tsp Black Pepper

    Combine all and Brine the meat at least over night, 24-48 hours would be better.
    Last edited: Sep 4, 2016
  4. daveomak

    daveomak Smoking Guru OTBS Member SMF Premier Member

    Dave, morning...  Get an electronic scale...  0-100 grams so you can weigh your salt...  Salt is about 40% sodium...  use potassium chloride for your salt..

    When I make my bacon, I use ~1.5% salt and 1% sugar and I dry brine the belly.... 

    I also quit using salt.. but only what I secondarily added...   I got cramps and muscle fatigue...   NOT good....  Low sodium can kill you faster that too much salt....   You can't totally quit...   Salt is necessary in the neuro transmission of stuff throughout the body.. neurotransmission needs salt...   low sodium in your blood work is BAD...   A friend cut back and the doc to him to start adding salt...   Bride quit using salt when I did..  Her doc told her she had low sodium and to start using salt again....     So, gradually cut back...  Get bloodwork done regularly to monitor it..

    Common symptoms of low blood sodium include:

    • weakness.
    • fatigue or low energy.
    • headache.
    • nausea and vomiting.
    • muscle cramps or spasms.
    • confusion.
    • irritability.
  5. smokinal

    smokinal Smoking Guru Staff Member Moderator OTBS Member ★ Lifetime Premier ★

    Hi Dave!


    to SMF!

    Glad to have you aboard!

  6. photochief

    photochief Newbie

  7. photochief

    photochief Newbie

  8. photochief

    photochief Newbie

    Thanks Dave. I do have a digital scale. I use it and the myfitnesspal app. My wife does also. Doc has me on no more than 2300mg of sodium per day. I've been sticking to it. Most recipes I've cut out sugar and most salt when cooking. I appreciate your information. I have a lot to learn about nutrition.
    Thank you.
  9. daveomak

    daveomak Smoking Guru OTBS Member SMF Premier Member

    That's great... most doc's say......   "cut out salt"...   at least you have a target....  [​IMG]

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