It pays to read the label

     A trip to the supermarket takes a little longer now.  Reading the labels and comparing the contents is an exercise in amazement and discovery.  I have been fooled before by labels that say "heart healthy", "low sodium" and "fat free".

     Just today I sought out fiber rich canned black beans.  The low sodium variety listed 180 milograms of sodium on the label.  But in the health food aisle I found Eden Organic Black Beans with "no salt added" - only 15 mg per serving.  No cholesterol, 1 gram of fat (not saturated or trans fat), 18 grams of carbs offset by 6 grams of dietary fiber.  7 grams of protein.  All good!  These will be in our low impact black bean quesadillas this week.

"No salt added" seems to be the phrase that is the most reliable predictor of sodium levels, as opposed to "Low Sodium" which is low relative to what?  Between two cans of green beans, the only difference in nutritional content is the milograms of sodium - 400 mg for one and 10mg for the "no salt added" variety.

I know what you are thinking... "but the no salt ones don't taste good."    My answer is that the "no salt added" ones taste different and the flavor of the beans can be enhanced by adding things like seasoned pepper or balsamic vinegar, or both!  Better yet, buy or grow fresh beans that taste good plain.

Penzey's Spices  offers a variety of seasonings that we have found to be very flavorful and more than adequate in replacing salt.  Adobo seasoning is one of our favorites for seasoning chicken, fish or pork. Penzey's recommends it for guacamole as well.  No sodium.  It's companion for Mexican cooking is Epazote which has a good relationship with all kinds of beans.  No sodium. I don't like to be without either of them.

This is a seasoning chart I have carried with me for 40 years. I have no idea what the source was but it served me well as I learned to cook.

This herb used for	Appetizers & Soups	Meat & Poultry	Fish & Shellfish	Vegetables	Salads	Eggs, Cheese, Sauces
ALLSPICE	Vegetable, Pea, Mock Turtle, Tomato	Spaghetti Sauce, Spiced Beef, Tongue, Meat Loaf	Clam Chowder, Court Bouillon for Cooking Fish	Red Cabbage, Beets, Pumpkin, Sweet Potatoes	Orange and Grapefruit Salads
BASIL	Tomato and Vegetable Soups	Liver, Lamb, Any stew, Beef Stew	Bluefish, Halibut, Mackerel	Cabbage, Egg Plant, Squash, Turnips	Mixed Greens, Seafood, Tomato Aspic	Any Cheese, Rice or Macaroni Dish, Spanish Omelet
CLOVES	Tomato, Pea, Potato, Bean	Ham, Pork, Veal Loaf, Duck, Beef Stew		Beets, Beans, Baked Onions, Winter Squash	Fruit Salads
CURRY POWDER	Cream, Pea, Asparagus, Tomato, Cheese Spreads, Avocado Dips	Chicken, Lamb, Beef	Fish stews or Shellfish	Carrots, Cabbage, Rice, Beans, Mixed Vegetables, Tomatoes	French Dressing or Mayonnaise	Scrambled or Deviled Eggs
MARJORAM	Spinach Soup, Oyster Stew, Vegetable Juice	Pot Roasts, Any Stew, Gravies & Stuffings	All Broiled Fish, Creamed Crab or Scallops	Carrots, Onions, Peas, Spinach	Mixed Greens, Chicken, Seafood	Any Egg or Cheese Dish, Creamed Sauce for Vegetables
OREGANO	Soups, Minestrone, Tomato, Vegetable, Avolemeno	Fried Chicken, Kidney Stew, Pork Veal	Melted Butter served with Shellfish, Fish stuffing	Mushrooms, Onions, Tomatoes	Mixed Greens, Potato, Seafood	Omelets, Italian Sauce
PAPRIKA	Cream Soups, Chicken Broth, Potato Soup, Canapes	Veal,Lamb,Pork,Beef	Any Fish or Shellfish	Cabbage, Cauliflower, Potatoes, Squash	Fruit Salads, Dressings	Baked, Poached, Omelets
PARSLEY	Garnish in Canapes & Soups	Stews, Steak Sauce, Stuffing, Garnish	Parsley Butter, Fish Stuffing	All Vegetables and in Lemon Butter for Potatoes and Carrots	In Salads or add to dressing	Seasoning & Garnish - all dishes
SAFFRON	Chicken Soup, Soup Stock	Chicken, Lamb, Veal	Halibut, Sole	Onions	Deviled Eggs, Seafood	Spanish Rice, Saffron Butter Sauce
SAGE	Fish Chowder, Cottage Cheese Spread	Poultry Stuffing, Sausage, Stews	Baked Fish, Stuffing	Beans, Onions, Tomatoes		Spanish Omelet
TARRAGON	Soups, Tomato, Vegetable, Cheese Spreads	Chicken, Game, Turkey, Sweetbreads, Veal	Any Fish or Shellfish	Asparagus, Celery, Green Beasn, Peas, Tomatoes	Any Salad Dressing, Chicken, Sliced Tomatoes	Any Egg or Cheese Dish, Sauces, Bernaise, Tartar