By Katy Wilkens, MS, RD

Food doesn’t have to taste flat when you give up salty foods that are bad for your body. There are five other flavors that your taste buds will enjoy: sweet, hot, bitter, sour and umami (the taste of slow-cooked proteins).

Sweet-hot combinations are among my favorites. If you add fresh herbs to sweet-hot recipe combos, you are also adding a third note, the bitter one, that makes food interesting.

The peppers in season right now are a great way to add heat to your flavor palate. My garden is bursting with shiny jalapenos, nicely rounded bell peppers, hot Thai chilies, mild banana peppers, plus my favorite, the round, red, and easy-to-fill cherry peppers.

When you work with peppers, it’s a good idea to wear latex gloves - the kind you use for painting or food service work. I have wiped my eye too many times with fingers covered in hot chili essence. Ouch!

Wildfire apricot jam

Ginger and jalapeno give this jam a nice kick.

3½ cups apricots (about 2½ pounds of fruit)
2-3 jalapeno peppers
1/3 cup lemon juice
5¾ cups sugar
¼ teaspoon butter
1 teaspoon powdered ginger
1 packet liquid fruit pectin

Remove pits from apricots. Slice peppers in half and remove seeds. Coarsely chop apricots in food processor or with knife. Put in large pan, add lemon juice and sugar. Add butter to help decrease foaming. Bring to a full rolling boil. Add pectin and powdered ginger and return to a boil for 1 minute. Remove from heat, skim foam off top. Pour in glass jars. Will keep a month or more in your refrigerator, but it won’t last that long. To preserve for longer, can the jam using a hot water bath.

Nutritional information (per tablespoon):
Calories: 40, Carbohydrates: 10 grams, Sodium: 0 milligrams

Thai sweet chili sauce

2 jalapeno peppers, seeds removed
3 large cloves of garlic, peeled and minced
½ cup sugar
¾ cup + 2 tablespoons water
1 tablespoon cornstarch
2 tablespoons water

Chop peppers, or use food processor. In a saucepan, bring peppers, garlic, sugar and ¾ cup water to boil. Lower heat, simmer for 3 minutes. Combine cornstarch and 2 tablespoons water in a small bowl, stir. Whisk into the pepper mixture over medium heat, stirring until sauce thickens, about one minute. Let cool completely and refrigerate. Yields 1 cup.

Nutritional information (per 2 tablespoons):
Calories: 50, Carbohydrates: 12 grams, Sodium: 0 milligrams

Fresh corn salad with sweet-hot lime sauce

2 limes, zested and juiced
2-3 garlic cloves, minced
2-3 tablespoons Thai sweet chili sauce (above)
2 cups sweet corn kernels
1 red onion, chopped
1 bunch cilantro, shredded
½ head red cabbage, shredded
½ cup shredded carrot
2 cups cooked, chilled shrimp or cubed chicken (optional)
½ cup roasted, unsalted peanuts (whole or chopped)

Mix lime juice, zest, garlic and chili sauce in small bowl. Combine all vegetables in a large bowl, drizzle with dressing, and add shrimp or chicken if using. Gently toss. Top with peanuts. Chill or serve immediately.

Nutritional information (per ½ cup):
Calories: 115, Carbohydrates: 21 grams, Protein: 3 grams, Sodium: 45 milligrams

The information in this column is meant for people who want to keep their kidneys healthy and blood pressure down by following a low-sodium diet. In most cases, except for dialysis patients, a diet high in potassium is thought to help lower high blood pressure. These recipes are not intended for people on dialysis without the supervision of a registered dietitian.

[Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. The 2014 recipient of National Kidney Foundation Council on Renal Nutrition’s Susan Knapp Excellence in Education Award, she has a Master of Science degree in nutritional sciences from the University of Washington. See more of her recipes at www.nwkidney.org.]