Low Sodium.  Plant Based.  Deliciousness.

What you can expect here

Simple, fresh, and affordable low-sodium recipes made without meat, dairy, and eggs.

What you won’t find here

Highly processed foods, such as fake meat, vegan cheese & cream cheese, and margarine.


Just as overly salted and heavily processed foods have the ability to harm your body, you have the power to help it heal, meal by healthy meal.

In 2004, I was diagnosed with an inner ear plague called Meniere’s Disease.  Rather than medication or surgery, my doctor prescribed a strict low-sodium diet as my course of treatment. The idea that food could cure my ills seemed inconceivable at that point, but I did as I was told.  Immediately I stopped using salt and modified my sodium intake to under 1500 milligrams per day.  Within weeks, I began noticing a change in my symptoms, and within months, the dizziness, deafness, and constant tinnitus I’d been enduring for almost a year had virtually gone. It was the most miraculous physical transformation I’d ever experienced.

Concrete proof of the power of diet.

In 2007, I launched a low-sodium recipe site called The Daily Dish.  Dedicated to helping myself and others enjoy happier and healthier salt-free lives, the site also inspired me to author two low-sodium cookbooks: Kick the Can! and The Everything DASH Diet Cookbook.

This year I took the next step.  After reading The China Study and Prevent and Reverse Heart Disease, and watching the powerful documentary Forks Over Knives, I stopped eating meat, dairy, and eggs.  Giving up salt changed my life for the better; going plant-based offers an even greater level of health and healing.

Although a plant-based diet may seem difficult, it’s far more intimidating in theory than in practice. With meat no longer front and center, the way you see each meal changes, and with it your horizons. Best of all, you’ll be benefiting from the amazing array of vitamins, minerals, and antioxidants now comprising your diet.

Salt Free Vegan is my way of sharing this new journey with the world.  Whether you’re a longtime vegan, a sometimes vegan, or simply looking to eat more veggies, WELCOME!

Wishing you much health & happiness,


8 thoughts on “About

  1. Like you I’ve been diagnosed with an inner ear disorder, hydrolymphatic hydrops. Also, like you my doctor has told me to reduce my salt intake. I figure that so much meat is processed in ways, I have no idea what is done to it before I get it that I would be more informed about my real salt intake by going to a vegan or vegetarian diet. I will be linking into your web page on recipes.

    • I couldn’t agree more, Cheryl. I also try to avoid processed food as much as possible — if I can’t figure out what something is from its ingredients list, no WAY is it coming near my mouth!! LOL

      Best of luck on your journey to health. :)

  2. Hi Christy!
    Like you, I’m a salt free vegan. I live in Mass. I became vegan with my fiance one year ago the end of this month. We both read “The China Study”, saw “Forks Over Knives”, “Fat, Sick, and Nearly Dead”, and we read “The Food Revolution” by John Robbins (an excellent book.) I went salt free after being diagnosed with possibly having meniere’s disease. I have had numerous vertigo episodes and tinnitus, but I was told I have to have a hearing test during an episode to see if I have hearing loss while I have the vertigo. I was prescribed meclazine and zofran for the vertigo episodes, but I haven’t found the meclazine to be helpful so I stopped taking it. In the meantime, I also have a rare, chronic neurological disorder that seems to improve with the salt free diet. Like you stated, high pressure weather systems seem to make symptoms worse. Even though it has been hard (my fiance was a true meataholic), going vegan and salt free has completely changed our lives for the better. My cholesterol level went down 35 points after only six months of being vegan. My sugar level, even though it wasn’t high before, went down to an even lower normal level. I have also lost 20 pounds of excess weight. We both feel much better! I love to cook, and I am excited to try some of the recipes on your blog. They look great! Thanks for sharing so much of your journey. It is inspirational and feels really good to know you are not alone with your health issues!

    • Hi Shari!

      WOW, so wonderful to read your story! I’m so glad you found the site/s and hope you glean some tasty recipes from both. The low-sodium journey was the beginning of my journey to health; I too am convinced the salt free/vegan combo is the ultimate in healing. I look forward to sharing & encouraging each other — together we are stronger!

      Wishing you all the very best :)

  3. Hi Christy,
    Your website is a perfect fit for me. I have MD and I became plant based in March after watching Forks over Knives. I feel wonderful now and am always looking for good recipes and advice.

    I tried to subscribe to your site but when I click the link in the email confirmation I am sent to the following page on your site:
    “Hi there. You seem to be lost. It looks like nothing was found at this location. Perhaps it was there but now it’s gone. Maybe try one of the links below or a search?” Please let me know if I am on your subscription list.

    Thanks for promoting such important information!

    Take care,

    • Hi Carrie! WELCOME! SO glad to have you onboard too. I feel soo much better now as well; seriously it’s like night and day. Even when my ear is acting up, the difference in my health & mental state now and what it was even a year ago, is remarkable. ALL GOOD THINGS, right?! Right! I just checked and you are definitely on the mailing list — please let me know if you have any difficulty receiving or opening the post emails. Thanks so much!! Wishing you all the very best, Christy

  4. I’ve been a vegan for quite some time (10+ years now), but the MD scene is entirely new to me. It was suggested that I might have MD after a trip to the ENT eye testing room turned into an overnight in the ER (I’ve never been that violently ill in my life…) but the symptoms went away pretty much immediately the next day. Got an MRI, the doctor said it was normal, and my hearing was pretty much back to normal immediately after the incident. They said it could be MD but possibly just a viral infection in my inner ear that went away once the fluid dissolved (presumably this is what made me incredibly sick). I thought I’d be fine until once again my hearing started to go in one ear a few weeks later. Just saw the doctor today and aside from prescribing a steroid, he reiterated the low sodium diet thing (I’m already alcohol and caffeine-free). Looks like I will be taking it bit a more seriously now. I was excited to find your website. Looking forward to trying a bunch of these recipes. And now that I’m conscious of checking the sodium on package labeling, it’s pretty wild just how much we eat (even us vegans). I know that no two people are exactly alike, but how quickly did your symptoms subside when you reduced the sodium in your diet? Looking forward to feeling better soon! At least I’m not dizzy this time around. Just half deaf.

  5. Hi Christy,
    I haven’t been fully diagnosed yet but seen to have alot of the MD symptoms. I was sick all afternoon with the spins which makes me very nauseated. I have been vegan all summer long with a few exceptions. Mainly will eat something if we are at a friend’s house etc… I am very curious about your green smoothies. I am not excited to give up my coffee ( I didn’t give up my half and half in my coffee either) but maybe if I have something else to take that routine and in time it could give me a better boost of energy, right? What do you use for the smoothies? a blender? what do you put in them? Kale? anything to make them sweet? ish?
    Anyway I have no idea to what extent I may have this disease but I think I will get serious about my diet. I have yet to give up my IPA beer or my weekend wine :( Your thoughts on alcohol please.
    Thanks for your help here Christy.

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