The First place to start is the Soy Sauce
Soy sauce should be thought of as liquid sodium. One tablespoon of soy sauce has 1,000 mg of sodium, and even Lite soy sauce is loaded with sodium. Research shows that the American Heart Association recommends for every 1,000 Calories of food consumed, the sodium intake should be 1,000 mg and the daily total should not exceed the 3,000 mg. The way to reduce the amount of sodium when you cook at home is to simply cut back on the measurements when adding soy sauce. You also want to choose a reduced sodium soy sauce which takes the sodium count down about 300 mg per tablespoon but still high because that still leaves it around 700 mg per teaspoon. One of the best alternatives to soy sauce is the Bragg brand of liquid amino acids. These are produced with soybeans. They do not add salt to the product. The natural occurring sodium from the soy bean is only approximately 320 gm. per teaspoon. Amino acids are actually beneficial to your body and are needed by your brain and nervous system.. Amino acids help to break down and absorb the nutrients from the foods you eat. The Bragg company can be found online. They are celebrating 100 years in business (1912-2012) and offer many different products. There are other companies that offer quality products that you can use, however this is the one that I am familiar with so I have added them as a point of reference. You should always perform due diligence before buying goods or services from anyone via the Internet or offline.
Lets skip the MSG
Mono-sodium glutamate, better known as MSG is a flavor enhancer commonly added to Asian foods. Some reports indicate that MSG has been linked to health issues in some people. While it does not effect some people, others can not tolerate even a little and avoid it completely. You can safely avoid using it altogether and will find no difference in the flavor of your finished dish. When making Asian-style cuisine at home, start by picking out the best and freshest ingredients available. This will insure that your dishes will be flavorful on their own. There are plenty of healthy methods for enhancing flavor. If you still do not believe there is enough sodium in your dishes, a small amount of sea salt will brighten the flavor. You can add fresh herbs for a healthier form of flavor enhancement.
Always remember Fresher is Better
Once you decide to cook at home rather than eating out, picking the right ingredients can make your Asian dishes become a family favorite. If you have a local farmer's market nearby or a store with a section that is dedicated to selling local, fresh ingredients, this is where you wan to buy your produce. Local, produce is picked when it is ripe and not ripening as they are shipped from some other state or country in the world. If you don't know where to find the freshest fish or grain feed chicken and beef, ask around to find your local fish monger, butcher, and farmer's market. Always buy and use Wild caught fish as it is healthier that farm raised. Most Asian dishes are served with noodles or rice. Noodles made with white flour, and white rice are not your healthiest choices. Switch to noodles made with wheat flour and if it's rice you want, make it brown rice. Brown rice cooked in a nice vegetable stock or low sodium chicken stock will add a lot of flavor and be healthier also. If you are looking for healthy Asian-inspired food start by looking in your own kitchen. Just remember to go easy on the soy sauce or switch to another sauce altogether. Try a variety of herbs and spices in place of the sodium high soy sauce. Shop for locally grown fresh ingredients. Use wild caught fish and grain feed chicken and beef if possible. You can have delicious meals that will stick to your ribs without sticking to your waistline by cooking at home.