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September 2019

Posted by Anne McKenzie on

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Low Sodium Foods
Coco Earth Coconut Amino Sauce

Warning: This product was recently tested and found to have a sodium level of 1320 mg per 100mls which is much higher than the figure on the label. So while the Coconut Amino Sauce is still much lower in sodium than soy sauce which has 6400 mg per 100mls, it still needs to be used sparingly - 5mls (a teaspoon) is 66mg and 15mls (a tablespoon) is 198mg of sodium

Chicken Vadouvan Recipe

Vadouvan Curry is an Indian east coast curry inspired by French colonists.  The French who colonized the Pondicherry area of eastern India took a liking to the local flavours and made this version their own.  A larger-than-usual leaning towards dried onion and garlic, and the freshness of curry leaves, makes this blend mild and a little sweet..



2 tbspn oil

1 onion, finely chopped

2 tabspn Vadouvan curry mix

Juice of 1 lemon or 1 tspn tamarind paste

600gms chicken breast or thighs, cubed

1 cup plain yoghurt

Coriander leaves to serve



Fry onion in oil in a large pan

Add curry powder and stir for 1 minute

Add chicken and stir to seal on all sides

Add sufficient water to just cover chicken

Add lemon juice or tamarind paste

Simmer for 20 minutes or until meat is cooked through

Remove form heat and stir in yoghurt

Serve with rice, garnishing with coriander leaves



South Indian Seafood Masala Curry Powder

Used as a dry marinade on fish for frying or grilling for a genuine South Indian flavour

Pork Vindaloo Curry

Vindaloo comes from Portuguese words for garlic and vinegar or wine, so this curry is sharp and hot.



500gm pork leg (or any cut of pork you prefer), cubed

2 cloves of garlic, crushed

1-2 tbspn Vindaloo curry powder

2 tbspn of oil

Juice of 1/2 a lemon

1/3 cup of tomato paste




Coat meat with curry powder

Heat oil in a heavy based saucepan and add garlic

Add meat cubes, a few at a time, sealing all sides. Add more meat until all cubes are lightly browned

Add tomato paste and lemon juice

Add water to just cover meat

Bring to simmer, reduce heat and cook slowly for an hour or until pork is tender

Serve with steamed rice



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 Also, if you have any low salt recipes or suggestions of products you would like to see us stock, please tell us.



Contact Us




You can email us at au or call us on 08 83361673 or 040779298.




Anne McKenzie and Marie Pearson


September 2019

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