Ham must be one of the most salty meats available.
When we started cooking low sodium, we missed eating ham for easter dinner. We had to figure out how to make low-sodium ham a reality.
We didn’t miss just the tradition of the meal, but all the delicious leftovers. Cold ham sandwiches, chopped up ham in scrambled eggs, or just stealing a piece from the fridge before dinner… this was a huge problem!
To be clear, I am not exactly sure of the sodium content in the ham the way I prepare it.
Low-sodium Ham for the win!
I have figured out how to get the ham down to as low of a sodium level as I can. From there, I estimate the sodium to be around 150mg to 250mg per 2 oz. serving. That is by no means a low sodium menu. To qualify for the “low sodium” food label, a food must be 135mg or less per serving. To qualify for the “very low sodium” food label, a food must be 35mg or less per serving. I don’t want to throw you off track when you are eating so healthy. But if your diet allows…I would like to help you enjoy the very occasional piece of low-sodium ham.
The brand matters in low-sodium ham!
In my local stores, I have memorized the labels on thousands of food products over the years. One label I always find frustrating is that of ham. A store can have a freezer case a mile long, loaded with hams of all varieties, brands, sizes, and shapes. It’s disheartening to realizes most of those labels read 850mg to 1350mg of sodium per serving. Trust me, I have dug through my share of ham freezers looking for “just the one” with a low-sodium content. I will never forget the day when I came upon a Frick’s ham.
Could it be true??? 490mg of sodium per serving?
Remember, it is not labeled as a low-sodium ham. After talking to the meat department manager, he let me know he could order in that brand almost anytime I wanted. If they didn’t have some I should just ask and they would get me some. Maybe your store would do the same…remember to say “thank you”! Since then, I have also found a low-sodium Kirkland Ham from Costco.
The low-sodium ham pre-cooking breakdown at this point: Frick’s Bone in ham: 245 mg per 1 ounce. Kirkland’s Ham Half without a bone: 190mg per 1 ounce.
Ingredients
- 1 smoked ham: bone in or with out a bone
- as low sodium as you can find preferably under 600mg of sodium per serving on the label.
- (Frick's Ham or Kirkland Ham Half are the two I buy in my area)
- Water: in a pot large enough to cover the ham.
- Pineapple: canned crushed pineapple with juice
- Brown Sugar: 1/4 cup
Place ham from refrigerator in the pot on a large burner.
Fill with cool water, enough to cover the ham completely.
Cover with a lid.
Bring to a boil.
Continue to boil for 30-60 minutes.
Remove ham very carefully from the water and place in a baking dish. Water in the pot will be white with salt that has been removed. Let cool and discard.
At this point, ham can be carved and served but may not be completely warm inside yet.
Cover with topping of your choice (pineapple, brown sugar, or both).
Tent with foil, be sure there is some water or liquid in the bottom of the baking dish for moisture.
Bake low and slow until you are ready to serve. The ham will continue warming and take on the flavor of the topping. Keep moisture in the bottom so ham doesn't dry out.
Use in recipes or carve and serve in slices.
“My Lucky Day!”
Next, I realized the preparation could reduce the sodium in our ham even more. Even though the Frick’s brand are usually fully cooked…I “pop that little piggy in a nice hot tub for a 20 minute soak”, before putting it in the oven with pineapple juice or brown sugar to let the flavors thoroughly blend. As a side note, a really fun children’s book to read while the ham is cooking is called, “My Lucky Day” by Keiko Kasza. The little pig in the story gets the best treatment ever from an unsuspecting fox. Which is why I refer to my very large kettle as “a hot tub” for my low-sodium ham…
The post Finally…Low-Sodium Ham for Easter Dinner appeared first on Salty Life Mom.