Vinegar is one of my favorite seasonings. For a tasty addition to your low-salt repertoire, try the sour-sweet taste of fruit vinegars in cooking.

To make your own, add about one cup of fresh berries, kiwi, citrus or other diced fruit to about one quart of white vinegar. Let sit at room temperature about two weeks or longer, strain and use in these great low-salt recipes.

Fruit Vinegar Chicken

This marinade works great for both fish and meats. Always refrigerate foods when marinating.

• 2 pounds chicken
• 1/2 cup fruit or berry vinegar
• 1/4 cup salad oil
• 1/4 cup orange juice
• 1/2 teaspoon marjoram
• 1/2 teaspoon basil
• 1/2 teaspoon tarragon

Combine all ingredients in a large, Ziploc bag. Add chicken and marinate for 15 to 20 minutes in the refrigerator. Remove chicken from the bag and place it on the rack in the oven. Bake about 30 minutes at 350°F.

Nutritional Information

Calories: 227
Carbohydrates: 3 grams
Protein: 18 grams
Fat: 16 grams
Sodium: 65 milligrams

Oven -blasted Vegetables

The high temperature these vegetables are cooked at helps seal in their flavor and makes a quick addition to a weeknight meal. Vary the vegetables depending on the season. In summer, use sweet bell peppers with tomatoes and broccoli. In spring, use asparagus. In the fall, try these vegetables:

• 1 Yukon Gold potato
• 3/4 cup baby carrots
• 1 red onion, chopped
• 1 yam
• 1 beet
• 2 tablespoons olive or salad oil
• 1/4 cup fruit vinegar
• Parmesan cheese

Cut vegetables into ½-inch cubes. In a 500°F oven, heat oil in a flat metal pan for 2 minutes. Add cubed potatoes, carrots and onion. Cook for 10 minutes. Stir and cook 5 more minutes. Add yam and beets and cook 20 minutes, stirring every 10 minutes. Remove from heat, sprinkle with vinegar and grated Parmesan. Serve warm.

Nutritional Information

Calories: 186
Carbohydrates: 29 grams
Protein: 5 grams
Fat: 6 grams
Sodium: 142 milligrams

Fruit Vinegar Salad Dressing

This salad dressing is good on any salad but best used with spinach. In summer, mix in fresh strawberries and almonds; in winter, try canned mandarin oranges and walnuts.

• 2 tablespoons sesame seeds
• 1 tablespoon poppy seeds
• 2 tablespoons olive oil
• 1/4 cup fruit or berry vinegar
• 2 tablespoons sugar
• 1/4 teaspoon paprika
• 1/3 cup thinly sliced green onions

Heat sesame and poppy seeds in oil until they are golden, or about 5 minutes. Cool. Mix vinegar, sugar and paprika until sugar dissolves. Add cooled oil with seeds and green onions. Serve over salad.

Nutritional Information

Calories: 83
Carbohydrates: 6 grams
Protein: 1 grams
Fat: 7 grams
Sodium: 3 milligrams

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.