Get the Salt Out (24 page)

152
Scramble eggs or egg whites with flavorful fresh herbs and vegetables.
Combinations like fresh basil, parsley, and chopped green onion—or diced tomatoes with Italian seasoning—definitely give new salt-free taste twists to ordinary scrambled eggs.
One Salt Shaker.

153
Use lower-sodium natural cheeses like Swiss, baby Swiss, or mozzarella
in omelettes, fritattas, and other egg dishes and use them sparingly (about one ounce per serving).
Two to Three Salt Shakers.

154
Or lower the sodium content further
by using sodium-reduced cheese.
One to Two Salt Shakers.

155
Or eliminate cheese altogether
and use lots of vegetables for flavor.
One Salt Shaker.

156
Skip breakfast meats like ham, bacon, Canadian bacon, and sausage.
These foods are high in salt and sugar, which both contribute to heart disease. They also contain sodium nitrite, which is known to increase the risk of stomach cancer.

BONUS TIP:
I highly recommend eliminating breakfast meats for optimal health. If you decide to eat them occasionally, however, choose a brand with the lowest amount of salt, sugar, and additives that you can find, and be sure to take 1,000 milligrams of supplemental vitamin C when you eat them. Vitamin C has been shown to block some of the carcinogenic effects that sodium nitrite can cause in the body.

157
If you long for sausage, make your own.
By combining ground turkey with herbs and spices, you get lots of flavor in homemade sausage patties, but much less fat and sodium—and no salt, sugar, or additives.
One Salt Shaker.

Combine all the ingredients in a large mixing bowl. Mix thoroughly and form into 12 patties. Bake [at 350°] or broil on both sides until done.
Makes 12 patties.

BONUS TIP:
Make these patties ahead and freeze them in individual plastic bags, as cookbook author Jeanne Jones likes to do. If you do this, you have handy, individual, low-sodium sausage patties that can be ready in a flash.