It would seem, at least at first, that the notion of eating a very low salt, no butter, no cheese diet would be at complete odds with the current state of the fast food industry. And to a large extent, you would be correct. However, in the vast sea of salt, fat, and sugar that comprises most of the fast food industry's offerings, there are a few nuggets of goodness that you can cling to when you are looking for a quick fix or are traveling and haven't had time to research local restaurants.
Having combed through more than a dozen published nutritional guides on the Internet, I've come to a few conclusions:
1) Many fast food restaurants offer some type of "garden salad" which is usually okay. Almost all only offer salted dressings, although as you'll see, some dressings are better than others.
2) Of those that offer garden salads, that's usually all they can offer that would be acceptably low sodium.
3) There are some fast food chains that offer nothing acceptably low sodium.
4) Grilled chicken breast is often as salty or saltier than beef (thanks to brining).
So, how do I differentiate between fast food and fast casual? I know it isn't a completely cut and dry set of rules, but in general, if the restaurant has a drive thru, I'd consider it fast food and not fast casual. That being said, I consider Subway to be fast food although I've seen very few Subway locations with a drive thru.
And with that distinction out of the way, here are the only fast food restaurants at which I've had any success.
Wendy's
While none of the proteins (chicken, beef, or fish) at Wendy's would even remotely qualify as low sodium, the one thing that Wendy's has on their menu that I find appealing is the presence of a baked potato. Now, of course, when you load up that baked potato with cheese, bacon, and sour cream, it is no longer low sodium, but according to their published nutrition information, a plain baked potato by itself has almost no sodium and if you decide to splurge and add chives and sour cream (just one container of sour cream), you top out at 35mg of sodium.
And while the garden salad has nothing particularly salty on it, you do have to be careful of the dressings. Your two best choices are the pomegranate vinaigrette (150mg of sodium for the entire packet) or the ranch dressing (170mg of sodium for the entire packet). Since I tend to not like overdressed salads, I usually use only half of the packet. Thus, for about 100-110mg of sodium, you can walk away with a baked potato with sour cream and chives and a garden salad with half a packet of pomegranate vinaigrette. Not bad.
Subway
Just like Wendy's, every single protein and cheese option is out at Subway if you are considering a sub sandwich. Which means that the only real choice you have if you want a sub sandwich is a 6" Veggie Delite on either 9-grain wheat, Italian, honey oat, or multigrain flatbread. Each of these types of bread has between 280mg and 290mg of sodium for the 6" version. Skip the cheese and load up on non-salty vegetables (lettuce, tomato, red onion, spinach, cucumber, green peppers, etc.). Fortunately, Subway is one of the few (maybe only?) fast food restaurants to offer plain old oil and vinegar as a dressing. Other non-salty toppers include ground pepper and dried thyme. Pair that with a package of apple slices from the kids menu and you've got a decent meal with about 300mg of sodium total.
If you're wanting to go more of the salad route, you can certainly go with the Veggie Delite option at 75mg of sodium or, the one protein-based salad that seems acceptable to me is the oven-roasted chicken salad at 280mg of sodium. Again, dressing will be limited to oil and vinegar. A possible third option is the Monterrey chicken melt salad, but it clocks in at 360mg of sodium. Plus, with the addition of cheese, you up the fat and saturated fat by a couple of grams each. Nothing heart-seizing, mind you, but the first two salads are the healthier options.
Steak 'n Shake
As you've seen so far, fast food proteins and low sodium don't mix. However, at Steak 'n Shake, you can get either the single steakburger (310mg sodium) or the double steakburger (330mg sodium) if what you crave can only be satiated by beef. Of course, realize that cheese is out, as are all forms of condiments. The standard burger toppings of lettuce, tomato, and onion will be okay additions.
For sides, you could go with applesauce (0mg), apples and caramel (75mg), small French fries (80mg), regular French fries (140mg), small garden salad (105mg), or a cup of Mandarin oranges (15mg). I'm guessing by the fact that the garden salad has 105mg of sodium that it probably has cheese or croutons, which you can either pick off yourself or ask for it to be served without, which would substantially lower the sodium content. While I don't see oil and vinegar as an option from the salad dressings portion of the nutritional spreadsheet, one ounce of the honey mustard dressing does clock in at only 115mg of sodium. As with Wendy's, a light touch with the dressing can reduce that number by half.
If breakfast is what you are after at Steak 'n Shake, you also have a couple of options from that menu, too. Two eggs, any style, will set you back 140mg of sodium. Other choices include a cup of Mandarin oranges (15mg), the parfait (95mg), oatmeal (260mg), or hash browns (300mg). While the combination of eggs and hash browns is a bit high for my liking (440mg for both), combining two eggs with a parfait seems like a perfectly reasonable amount of sodium (235mg for both) when eating out at a fast food restaurant and getting something that is nutritious and filling.
So, there you have it -- three recommendations for those looking to both maintain a low salt lifestyle and still be able to occasionally stop in for a quick meal at a fast food restaurant. Are there others out there that might qualify? Of course, I'm sure there are. I really only researched fast food chains that are common to the northeast Ohio area. And for those that hoped Swenson's might make the list, even though it is a local chain here in northeast Ohio, unfortunately, they haven't published any nutritional information about their food, so I ruled them out.
Please feel free, gentle reader, to suggest other fast food chains (and more specifically, menu items) that might make the cut.
Tuesday, December 15, 2015
Tuesday, December 8, 2015
A Return Visit To Flury's Cafe
As any long-time reader of Exploring Food knows, I've reviewed Flury's Cafe several times before on this blog. And I've been enjoying owner Kimberly White's food from my very first visit many, many years ago. I find it ironic when I reread my previous reviews that I occasionally ding'ed particular items she made for having too little (or no) salt, such as her hashed browns or eggs. Interestingly, it is exactly that feature that now draws me in on a regular basis for breakfast or lunch.
I was quite surprised when I first approached Kim with my new diet that she was able to point to quite a few items on her current menu that would be appropriate for me. I also learned that she shares my philosophy that there is way more salt in our food than is necessary. When possible, she would rather make dishes lower in sodium and allow the guest to add salt where he or she thinks it appropriate.
While there are certainly items on the menu where salt is inherently built in (anything with cheese, sausage gravy, fried sides such as French fries or onion rings), I thought I would point out a few of the items on the menu that I've been able to order off of the menu without too many substantial changes (other than my usual request for "no salt, butter, or cheese").
Let's start with the potato pancakes, scrambled eggs, and a small cup of sour cream, all lightly dusted with paprika:
The difference between the potato pancakes and the regular hashed browns is the addition of onions and eggs to the potato pancakes. Cooked in a combination of canola and olive oil, the potato pancakes are crispy on the outside and tender on the inside. The majority of salt on this plate comes from the scrambled eggs, about 120mg of sodium for two eggs. The sour cream, interestingly, does have sodium, but at only 10mg of sodium per tablespoon, it is an acceptable amount and adds a nice acidity and richness to the pancakes.
Next up is my standard breakfast order, the vegetarian omelet with hashed browns. Occasionally Kim makes awesome homemade jam, and if it is available, I may also get a slice of dry wheat or rye toast as a vehicle for jam delivery*:
* The omelet comes with hashed browns and toast, I sometimes just omit the toast.
Kim uses regular sandwich bread for her toast (which can have anywhere from 150 to 200mg of sodium per slice). Considering that the only other sodium in the dish is the 120mg in the eggs for the omelet, having a single slice of toast is an acceptable amount. The omelet is filled and topped with sauteed spinach, tomatoes, mushrooms, onions, and red bell peppers. Both the original Tabasco sauce (the red one) as well as the jalapeno-based sauce (the green one) are available if you like things a little spicy. The green one is completely out (150mg of sodium per teaspoon), but every now and again I'll shake on a bit of the red one (35mg of sodium per teaspoon).
While regular sandwich bread is used for toast, Kim bakes her own buns for sandwiches and revealed to me that each bun only has about 150mg of sodium. Paired with a single or double burger or the grilled chicken breast, it makes for a delicious sandwich that can be kept under 300mg of sodium:
Of course, you have to forgo any condiments or the delicious housemade pesto (which I adore, but can't have due to the presence of cheese in the pesto), but you still get a juicy burger or chicken sandwich with lettuce and tomato that's also filling. Unusually, Kim uses chicken that isn't brined before grilling, so the chicken is 100% okay to order at Flury's.
As I mentioned before, none of the usual sandwich sides like French fries or onion rings are on the low sodium list, so whenever I get a sandwich, I usually order the spinach salad minus the bacon and substitute the housemade balsamic vinaigrette for the warm bacon dressing:
The vinaigrette isn't necessarily low sodium, but if I just use a very small amount to lightly dress my salad, I'm not too concerned about it.
Kim always has some kind of baked good to tempt you with at the end of your meal. In the past I've normally said no to these (even when I was eating salt). However, in the past couple of months, she has also had fresh fruit available to be eaten at the restaurant or to go. I almost always say yes to an orange, apple, or banana, even if I don't intend to eat it at that very moment.
Normally I hit up Flury's Cafe for breakfast on days that I don't walk in the early mornings, so maybe once a week. But Kim and Flury's Cafe has been on my no-salt radar since I first realized I had to change my diet. Whenever I'm craving breakfast food, this is the first place that pops into my head. Most breakfast/diner places can offer you eggs without salt, but Flury's appeal is that you have additional options, too.
One thing to note about Flury's Cafe is that they recently moved from their old location on Sackett Avenue in Cuyahoga Falls to their new location on the corner of Front Street and Portage Trail, also in Cuyahoga Falls. Free parking is available in one of the two parking garages just north or south of the restaurant. They are open Monday through Saturday for breakfast and lunch and can be reached at 330-929-1315.
I was quite surprised when I first approached Kim with my new diet that she was able to point to quite a few items on her current menu that would be appropriate for me. I also learned that she shares my philosophy that there is way more salt in our food than is necessary. When possible, she would rather make dishes lower in sodium and allow the guest to add salt where he or she thinks it appropriate.
While there are certainly items on the menu where salt is inherently built in (anything with cheese, sausage gravy, fried sides such as French fries or onion rings), I thought I would point out a few of the items on the menu that I've been able to order off of the menu without too many substantial changes (other than my usual request for "no salt, butter, or cheese").
Let's start with the potato pancakes, scrambled eggs, and a small cup of sour cream, all lightly dusted with paprika:
The difference between the potato pancakes and the regular hashed browns is the addition of onions and eggs to the potato pancakes. Cooked in a combination of canola and olive oil, the potato pancakes are crispy on the outside and tender on the inside. The majority of salt on this plate comes from the scrambled eggs, about 120mg of sodium for two eggs. The sour cream, interestingly, does have sodium, but at only 10mg of sodium per tablespoon, it is an acceptable amount and adds a nice acidity and richness to the pancakes.
Next up is my standard breakfast order, the vegetarian omelet with hashed browns. Occasionally Kim makes awesome homemade jam, and if it is available, I may also get a slice of dry wheat or rye toast as a vehicle for jam delivery*:
* The omelet comes with hashed browns and toast, I sometimes just omit the toast.
Kim uses regular sandwich bread for her toast (which can have anywhere from 150 to 200mg of sodium per slice). Considering that the only other sodium in the dish is the 120mg in the eggs for the omelet, having a single slice of toast is an acceptable amount. The omelet is filled and topped with sauteed spinach, tomatoes, mushrooms, onions, and red bell peppers. Both the original Tabasco sauce (the red one) as well as the jalapeno-based sauce (the green one) are available if you like things a little spicy. The green one is completely out (150mg of sodium per teaspoon), but every now and again I'll shake on a bit of the red one (35mg of sodium per teaspoon).
While regular sandwich bread is used for toast, Kim bakes her own buns for sandwiches and revealed to me that each bun only has about 150mg of sodium. Paired with a single or double burger or the grilled chicken breast, it makes for a delicious sandwich that can be kept under 300mg of sodium:
Of course, you have to forgo any condiments or the delicious housemade pesto (which I adore, but can't have due to the presence of cheese in the pesto), but you still get a juicy burger or chicken sandwich with lettuce and tomato that's also filling. Unusually, Kim uses chicken that isn't brined before grilling, so the chicken is 100% okay to order at Flury's.
As I mentioned before, none of the usual sandwich sides like French fries or onion rings are on the low sodium list, so whenever I get a sandwich, I usually order the spinach salad minus the bacon and substitute the housemade balsamic vinaigrette for the warm bacon dressing:
The vinaigrette isn't necessarily low sodium, but if I just use a very small amount to lightly dress my salad, I'm not too concerned about it.
Kim always has some kind of baked good to tempt you with at the end of your meal. In the past I've normally said no to these (even when I was eating salt). However, in the past couple of months, she has also had fresh fruit available to be eaten at the restaurant or to go. I almost always say yes to an orange, apple, or banana, even if I don't intend to eat it at that very moment.
Normally I hit up Flury's Cafe for breakfast on days that I don't walk in the early mornings, so maybe once a week. But Kim and Flury's Cafe has been on my no-salt radar since I first realized I had to change my diet. Whenever I'm craving breakfast food, this is the first place that pops into my head. Most breakfast/diner places can offer you eggs without salt, but Flury's appeal is that you have additional options, too.
One thing to note about Flury's Cafe is that they recently moved from their old location on Sackett Avenue in Cuyahoga Falls to their new location on the corner of Front Street and Portage Trail, also in Cuyahoga Falls. Free parking is available in one of the two parking garages just north or south of the restaurant. They are open Monday through Saturday for breakfast and lunch and can be reached at 330-929-1315.
Wednesday, December 2, 2015
A Cornocopia Of Choices At 111 Bistro
Fair warning -- I cannot give you an unbiased review of the food at 111 Bistro. Perhaps this surprises you, gentle reader, given the myriad of reviews on this blog where I assert that very quality, an unbiased attempt at describing to you what the average consumer can expect in terms of food and service when dining at an establishment.
In fact, my relationship with 111 Bistro has always had a personal quality to it. The original sous chef invited me to the "friends and family" night prior to the restaurant's actual opening back in June 2014. I had first learned of the restaurant's planned existence earlier in 2014 when the chef, Anthony Scolaro, and sous chef, Joe Holmes, each hosted a course at a Dinner In The Dark event at Crave in Akron. And, of course, at the friends and family event, I first met Anthony in person.
Is the food fantastic? Yes. Is the service great? Yes, with the caveat that I almost always sit at the bar, so I tend to be waited on by the same bartenders/servers over and over again. Have I ever had to send food back to the kitchen? Once, because of a mix-up with how my order was entered into the system. The kitchen made my entree with salt because they didn't realize it was for me. However, one of the line cooks saw that I had received the salted entree and immediately flagged me down. Grateful for the assist, I sent the plate of food back to the kitchen and they re-fired the entree, this time sans salt.
So what value can I add without this sounding like an (unpaid) advertisement for 111 Bistro? What I like about the menu at 111 Bistro is that not only does Anthony draw elements from other ethnic cuisines (although the menu is billed as "modern American", Japanese, Thai, Indian, French, and Italian all play a role), but dishes for diners with more common dietary restrictions are already represented on the menu, everything from vegetarian to vegan to gluten-free. And as I've already mentioned, when it comes to salt and seasoning, restaurants come in two varieties: those that season during prep and those that don't. 111 Bistro, more or less, comes squarely in the second camp.
That doesn't mean that the entire menu is fair game. Some elements are seasoned during prep because there is a marinade or brine involved; some of the confit preparations involve the traditional use of salt to bring out moisture from the protein. However, where I can normally expect maybe one thing on the menu to be low-salt/salt-free, at 111 Bistro, at any given moment, there will be a dozen items that I can order. They also run seafood specials quite often and many times, those dishes can be made salt-free.
Think I'm exaggerating? Let's take a look at their current menu (Fall/Winter 2015). Here are the items I can order and know that the kitchen can reasonably accommodate me:
Or, how about last weekend's seafood special, a pan-seared black sea bass over chanterelle and porcini farro, truffle honey drizzle, and micro greens:
Seafood isn't your only option -- I tend to have the 111 Burger about once a week with either unseasoned French fries or a side of fresh fruit:
This particular burger had the optional fried egg on it.
It's hard to believe, but all of these entrees are no salt added, no butter, and no cheese. That's not to say they are salt-free (as in 0mg sodium), but I'd venture to guess that any one of these three entrees probably has under 300mg of sodium for the entire plate of food (the burger with egg on it probably having the most natural sodium). For those who are managing their salt intake, the menu and the preparations at 111 Bistro are truly a godsend. The fact that they are utilizing quality ingredients and preparing them correctly just makes it an even more attractive package.
I do occasionally indulge in dessert. While there is at least one item on the dessert menu that is 100% off-limits -- salted caramel cheesecake, I'm looking at you -- the seasonal creme brulee or just a scoop of the vanilla bean ice cream (occasionally with a freshly brewed espresso poured over it, affogato-style) is sometimes all I want.
I will say that the dessert menu has become less adventurous over time (and not necessarily in a bad way). When the restaurant opened, Joe Holmes (mentioned earlier) was both the sous chef and the pastry chef. When Joe and 111 Bistro parted ways mid-summer 2015, Anthony decided to not only scale back the desserts (smaller portions and simpler desserts), but the prices as well. I'd be lying if I said I didn't miss some of Joe's desserts, but at the end of the meal, often times you just want a small taste of something sweet, not another full-blown course.
I'm in a unique position in that I've had the opportunity to try 111's food both as a salt-eater and now as a salt-free eater. As a salt-eater, one of the qualities that always stood out for me was Anthony's philosophy on salt -- add just enough to enhance the flavor of the food, but never enough to make the salt noticed. As a salt-free eater, now I can completely appreciate the food on an entirely different level, both the high quality of the ingredients and the creative use of elements on the plate to balance savory, sweet, bitter, and spicy.
As you can imagine, I really highly recommend you give 111 Bistro a try, and not just because I eat there multiple times a week. Co-owners Anthony Scolaro and Meghan Pender (Meghan manages the front of the house) want you to have a fantastic experience and in my opinion they take that goal very seriously. They have been open to constructive feedback (and I've given them both positive and negative feedback over the last eighteen months) and I can't stress enough how much I appreciate the kitchen's flexibility in being able to provide the myriad of no-salt-added choices on the menu.
If you're interested in seeing more of my images from 111 Bistro (and trust me, there are nearly 300 to look through currently), feel free to visit my Flickr album.
111 Bistro is located at 2736 Medina Road, Medina, OH 44256 (it's in the same building as the new location for the Medina On Tap Bar and Grill) and can be reached at 330-952-1122. They are open Tuesday through Saturday for dinner and Sunday for brunch. Reservations are accepted and based on what I've seen, I'd encourage them for the weekends.
If you do decide to go, look for the guy sitting at the end of the bar with the large camera. Chances are, it'll be me.
In fact, my relationship with 111 Bistro has always had a personal quality to it. The original sous chef invited me to the "friends and family" night prior to the restaurant's actual opening back in June 2014. I had first learned of the restaurant's planned existence earlier in 2014 when the chef, Anthony Scolaro, and sous chef, Joe Holmes, each hosted a course at a Dinner In The Dark event at Crave in Akron. And, of course, at the friends and family event, I first met Anthony in person.
Is the food fantastic? Yes. Is the service great? Yes, with the caveat that I almost always sit at the bar, so I tend to be waited on by the same bartenders/servers over and over again. Have I ever had to send food back to the kitchen? Once, because of a mix-up with how my order was entered into the system. The kitchen made my entree with salt because they didn't realize it was for me. However, one of the line cooks saw that I had received the salted entree and immediately flagged me down. Grateful for the assist, I sent the plate of food back to the kitchen and they re-fired the entree, this time sans salt.
So what value can I add without this sounding like an (unpaid) advertisement for 111 Bistro? What I like about the menu at 111 Bistro is that not only does Anthony draw elements from other ethnic cuisines (although the menu is billed as "modern American", Japanese, Thai, Indian, French, and Italian all play a role), but dishes for diners with more common dietary restrictions are already represented on the menu, everything from vegetarian to vegan to gluten-free. And as I've already mentioned, when it comes to salt and seasoning, restaurants come in two varieties: those that season during prep and those that don't. 111 Bistro, more or less, comes squarely in the second camp.
That doesn't mean that the entire menu is fair game. Some elements are seasoned during prep because there is a marinade or brine involved; some of the confit preparations involve the traditional use of salt to bring out moisture from the protein. However, where I can normally expect maybe one thing on the menu to be low-salt/salt-free, at 111 Bistro, at any given moment, there will be a dozen items that I can order. They also run seafood specials quite often and many times, those dishes can be made salt-free.
Think I'm exaggerating? Let's take a look at their current menu (Fall/Winter 2015). Here are the items I can order and know that the kitchen can reasonably accommodate me:
- 111 "Poutine" (minus the cheese)
- 111 Fries (plain with the house made salt-free ketchup)
- Pork Belly Steam Buns (minus the sambal mayo)
- Shrimp Fried Rice (minus the soy)
- Greens Salad (as is)
- Greens Salad add-on proteins -- chicken, salmon, tuna, or shrimp
- 111 Burger (no cheese, bun has a very low amount of salt)
- Smoked Bison Meatloaf (subbing roasted potatoes for potato gratin)
- Faroe Island Salmon (minus bacon)
- Lake Erie Walleye (as is)
- Brussels-bacon-onion (minus bacon)
- Roasted carrots (as is)
- Fingerling potatoes (as is)
Or, how about last weekend's seafood special, a pan-seared black sea bass over chanterelle and porcini farro, truffle honey drizzle, and micro greens:
Seafood isn't your only option -- I tend to have the 111 Burger about once a week with either unseasoned French fries or a side of fresh fruit:
This particular burger had the optional fried egg on it.
It's hard to believe, but all of these entrees are no salt added, no butter, and no cheese. That's not to say they are salt-free (as in 0mg sodium), but I'd venture to guess that any one of these three entrees probably has under 300mg of sodium for the entire plate of food (the burger with egg on it probably having the most natural sodium). For those who are managing their salt intake, the menu and the preparations at 111 Bistro are truly a godsend. The fact that they are utilizing quality ingredients and preparing them correctly just makes it an even more attractive package.
I do occasionally indulge in dessert. While there is at least one item on the dessert menu that is 100% off-limits -- salted caramel cheesecake, I'm looking at you -- the seasonal creme brulee or just a scoop of the vanilla bean ice cream (occasionally with a freshly brewed espresso poured over it, affogato-style) is sometimes all I want.
I will say that the dessert menu has become less adventurous over time (and not necessarily in a bad way). When the restaurant opened, Joe Holmes (mentioned earlier) was both the sous chef and the pastry chef. When Joe and 111 Bistro parted ways mid-summer 2015, Anthony decided to not only scale back the desserts (smaller portions and simpler desserts), but the prices as well. I'd be lying if I said I didn't miss some of Joe's desserts, but at the end of the meal, often times you just want a small taste of something sweet, not another full-blown course.
I'm in a unique position in that I've had the opportunity to try 111's food both as a salt-eater and now as a salt-free eater. As a salt-eater, one of the qualities that always stood out for me was Anthony's philosophy on salt -- add just enough to enhance the flavor of the food, but never enough to make the salt noticed. As a salt-free eater, now I can completely appreciate the food on an entirely different level, both the high quality of the ingredients and the creative use of elements on the plate to balance savory, sweet, bitter, and spicy.
As you can imagine, I really highly recommend you give 111 Bistro a try, and not just because I eat there multiple times a week. Co-owners Anthony Scolaro and Meghan Pender (Meghan manages the front of the house) want you to have a fantastic experience and in my opinion they take that goal very seriously. They have been open to constructive feedback (and I've given them both positive and negative feedback over the last eighteen months) and I can't stress enough how much I appreciate the kitchen's flexibility in being able to provide the myriad of no-salt-added choices on the menu.
If you're interested in seeing more of my images from 111 Bistro (and trust me, there are nearly 300 to look through currently), feel free to visit my Flickr album.
111 Bistro is located at 2736 Medina Road, Medina, OH 44256 (it's in the same building as the new location for the Medina On Tap Bar and Grill) and can be reached at 330-952-1122. They are open Tuesday through Saturday for dinner and Sunday for brunch. Reservations are accepted and based on what I've seen, I'd encourage them for the weekends.
If you do decide to go, look for the guy sitting at the end of the bar with the large camera. Chances are, it'll be me.
Monday, November 23, 2015
Tackling The Restaurant Problem, Part 2
While I had never intended my last post to be the first in a series of entries about successfully navigating the restaurant scene while managing a food restriction, I realized as I was writing it that the rabbit hole goes much deeper than I originally thought. And while the first part of this series had some excellent overall tips when attempting to eat out, this entry will be discussing menu items, or more specifically, common proteins that you'll find in a variety of food cuisines. If the post were to have a subtitle, it would be "A Protein Primer".
Chicken
Surely chicken is okay, right? Not fried chicken, mind you, but plain old grilled chicken breast? You know, healthy grilled chicken breast?
In a vast majority of cases, you'd be wrong.
Even though most restaurants are happy to comply with a request to not add salt to a chicken breast when it is cooked, by that point it is too late. Most (and I'm talking like 90%) restaurants either receive their chicken breasts already brined or brine them once they receive them. Brining* the chicken does several things:
1. Seasons it (obviously)
2. Keeps it juicier when cooked (and helps it from drying out when overcooked)
3. Prevents variation in seasoning of the final product when cooked by different cooks working the line (e.g., everything is seasoned the same)
Chicken breast, when unbrined, has roughly 55-80mg of sodium per 4 ounce serving. So, if you're looking over the nutritional information for a restaurant and the chicken entree has some 1000mg of sodium when paired with steamed broccoli and a plain baked potato, rest assured that the sodium is in the chicken and it has probably been brined.
Ironically, the best places to find unbrined chicken are Asian restaurants. Since most of the salt comes from sauces (soy sauce, fish sauce, chili sauce, hoisin, oyster sauce, etc.), they don't usually brine the chicken. That being said, I've found that sometimes it can be difficult to communicate that saying "no salt" also means saying no to additional sauces as well.
Chicken wings are a mixed bag. Obviously, nearly all the sauces that would coat the wings are out. The chicken wings themselves are okay as long as they aren't brined or marinated before cooking. This is going to vary by restaurant and it's best to ask the appropriate person before ordering.
* For those unfamiliar with the term "brining", brining a protein involves placing it into a vessel containing (at a minimum) water and dissolved salt for a particular length of time.
Eggs
The typical large chicken egg has about 60mg of sodium in it. Eggs are a great source of protein, but be careful with that three egg omelet ... even unsalted, you are already at nearly 200mg of sodium without even considering the additional fillings (which could add their own natural salt content).
Beef
The good news about beef is that other than beef jerky, corned beef, or BBQ brisket, it is rarely brined and only seasoned as it is being grilled. Depending on the cut of beef, it is sometimes "rubbed" and the rub usually contains salt. It always pays to ask, of course. If the beef is ground (such as for hamburger), salt may be mixed into the grind to season it throughout. It's been my experience that of all the restaurants that have only one thing on the menu I can eat, many times it is the hamburger.
Pork
Like chicken, pork that hasn't been brined is perfectly acceptable. Unfortunately, like chicken, pork is often brined in order to keep it juicy when cooked. Unlike chicken at Asian restaurants, a lot of the pork found at this style of restaurant has already been prepared in such a way that it contains additional salt (I'm referring to the twice-cooked pork often found in stir fries).
Turkey
See chicken above. An additional note is that commercial turkeys (think Butterball), while not brined in the traditional sense, are often injected with a saline solution for exactly the same purpose as brining. It's always best to read the nutritional label to be certain. In a restaurant setting, this will vary.
Fish
Here I am talking about things like salmon, tuna, sea bass, grouper, etc. Fish is almost never brined, but I have, on occasion, seen it "glazed", usually with something salty like soy sauce, miso, or hoisin. You are usually completely safe ordering the fresh fish (canned fish can be another matter), but again, if you aren't 100% sure, ask your server to confirm with the chef that the fish is unseasoned/unglazed.
Seafood
Here I am lumping together all other water-based non-fish items. Bivalves like scallops, oysters, clams, and mussels are LOADED with natural salt. So much so that once your palate adjusts to eating very low levels of salt, they will simply taste like little salt bombs. Shrimp can be okay, but it also depends on how they were processed. Typically the tiny little shrimp found in dishes that cost $6.99 are usually more highly processed than the shrimp fettuccine dish at a more expensive place that costs $18. Squid and octopus are out as well as they also have a lot of natural salt. Fresh crab I've found to be on the border of too salty. For you sushi lovers, eel is popular. Unfortunately, almost all eel is served with a "sauce" that has been painted on top; it's the sauce that has the salt.
Tofu
Tofu is an excellent source of nutrition and by itself contains almost no sodium. That's the good news. The bad news is that tofu is almost never served by itself and acts like a sponge to absorb all the flavors (and sauces) around it. Tofu served as an entree is usually marinated to give it flavor and seasoning. Tofu blended into a smoothie should be fine (as the tofu is there to give the smoothie body).
Non-Meat Alternatives
I'll be the first to admit that I don't have enough experience with meat alternatives such as seitan or TVP (textured vegetable protein) to offer any guidance. If you're purchasing the ingredients at the grocery store, use the nutritional label as your guide. If you're eating at a restaurant, you may want to wait until you can do your research with the chef (or the published nutritional guide) before selecting it off of the menu.
So there you have it, a fairly complete (but certainly by no means exhaustive) list of proteins you can expect to find offered on most menus. Do you have additional questions? Feel free to leave a comment below.
Chicken
Surely chicken is okay, right? Not fried chicken, mind you, but plain old grilled chicken breast? You know, healthy grilled chicken breast?
In a vast majority of cases, you'd be wrong.
Even though most restaurants are happy to comply with a request to not add salt to a chicken breast when it is cooked, by that point it is too late. Most (and I'm talking like 90%) restaurants either receive their chicken breasts already brined or brine them once they receive them. Brining* the chicken does several things:
1. Seasons it (obviously)
2. Keeps it juicier when cooked (and helps it from drying out when overcooked)
3. Prevents variation in seasoning of the final product when cooked by different cooks working the line (e.g., everything is seasoned the same)
Chicken breast, when unbrined, has roughly 55-80mg of sodium per 4 ounce serving. So, if you're looking over the nutritional information for a restaurant and the chicken entree has some 1000mg of sodium when paired with steamed broccoli and a plain baked potato, rest assured that the sodium is in the chicken and it has probably been brined.
Ironically, the best places to find unbrined chicken are Asian restaurants. Since most of the salt comes from sauces (soy sauce, fish sauce, chili sauce, hoisin, oyster sauce, etc.), they don't usually brine the chicken. That being said, I've found that sometimes it can be difficult to communicate that saying "no salt" also means saying no to additional sauces as well.
Chicken wings are a mixed bag. Obviously, nearly all the sauces that would coat the wings are out. The chicken wings themselves are okay as long as they aren't brined or marinated before cooking. This is going to vary by restaurant and it's best to ask the appropriate person before ordering.
* For those unfamiliar with the term "brining", brining a protein involves placing it into a vessel containing (at a minimum) water and dissolved salt for a particular length of time.
Eggs
The typical large chicken egg has about 60mg of sodium in it. Eggs are a great source of protein, but be careful with that three egg omelet ... even unsalted, you are already at nearly 200mg of sodium without even considering the additional fillings (which could add their own natural salt content).
Beef
The good news about beef is that other than beef jerky, corned beef, or BBQ brisket, it is rarely brined and only seasoned as it is being grilled. Depending on the cut of beef, it is sometimes "rubbed" and the rub usually contains salt. It always pays to ask, of course. If the beef is ground (such as for hamburger), salt may be mixed into the grind to season it throughout. It's been my experience that of all the restaurants that have only one thing on the menu I can eat, many times it is the hamburger.
Pork
Like chicken, pork that hasn't been brined is perfectly acceptable. Unfortunately, like chicken, pork is often brined in order to keep it juicy when cooked. Unlike chicken at Asian restaurants, a lot of the pork found at this style of restaurant has already been prepared in such a way that it contains additional salt (I'm referring to the twice-cooked pork often found in stir fries).
Turkey
See chicken above. An additional note is that commercial turkeys (think Butterball), while not brined in the traditional sense, are often injected with a saline solution for exactly the same purpose as brining. It's always best to read the nutritional label to be certain. In a restaurant setting, this will vary.
Fish
Here I am talking about things like salmon, tuna, sea bass, grouper, etc. Fish is almost never brined, but I have, on occasion, seen it "glazed", usually with something salty like soy sauce, miso, or hoisin. You are usually completely safe ordering the fresh fish (canned fish can be another matter), but again, if you aren't 100% sure, ask your server to confirm with the chef that the fish is unseasoned/unglazed.
Seafood
Here I am lumping together all other water-based non-fish items. Bivalves like scallops, oysters, clams, and mussels are LOADED with natural salt. So much so that once your palate adjusts to eating very low levels of salt, they will simply taste like little salt bombs. Shrimp can be okay, but it also depends on how they were processed. Typically the tiny little shrimp found in dishes that cost $6.99 are usually more highly processed than the shrimp fettuccine dish at a more expensive place that costs $18. Squid and octopus are out as well as they also have a lot of natural salt. Fresh crab I've found to be on the border of too salty. For you sushi lovers, eel is popular. Unfortunately, almost all eel is served with a "sauce" that has been painted on top; it's the sauce that has the salt.
Tofu
Tofu is an excellent source of nutrition and by itself contains almost no sodium. That's the good news. The bad news is that tofu is almost never served by itself and acts like a sponge to absorb all the flavors (and sauces) around it. Tofu served as an entree is usually marinated to give it flavor and seasoning. Tofu blended into a smoothie should be fine (as the tofu is there to give the smoothie body).
Non-Meat Alternatives
I'll be the first to admit that I don't have enough experience with meat alternatives such as seitan or TVP (textured vegetable protein) to offer any guidance. If you're purchasing the ingredients at the grocery store, use the nutritional label as your guide. If you're eating at a restaurant, you may want to wait until you can do your research with the chef (or the published nutritional guide) before selecting it off of the menu.
So there you have it, a fairly complete (but certainly by no means exhaustive) list of proteins you can expect to find offered on most menus. Do you have additional questions? Feel free to leave a comment below.
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