Show notes
DescriptionSalt is one of the most fundamental ingredients in the kitchen—and one of the most misunderstood.In this episode of Midwest Meets Mediterranean, Chef Laura Bonicelli sits down with Mary Lower, creator of Hacking Salt, to explore how salt shapes the way we cook, taste, and think about food.Mary shares her journey from a career in public relations and storytelling into the world of sodium awareness, and how a personal health shift led her to rethink flavor from the ground up. Together, they explore how reducing salt doesn’t mean sacrificing taste—in fact, it can open the door to a deeper, more nuanced way of cooking.This conversation is both practical and inspiring, offering a new perspective on an ingredient we use every day.What You’ll LearnWhy salt is so deeply embedded in how we cook and eatMary Lower’s journey from PR to Hacking SaltThe difference between salt and sodiumHow reducing sodium can improve your sense of tastePractical ways to cook with less salt without losing flavorCommon misconceptions about salt and healthTimestamps00:55 – Welcome Mary Lower01:16 – Introducing Hacking Salt01:22 – Mary’s Background in PR, Photography, and Storytelling10:05 – Building a Life in Minneapolis15:29 – Chris’s Journey and the Role of Salt15:39 – Midroll15:57 – Salt vs. Sodium17:24 – Reading Labels and Hidden Sodium18:54 – Processed Foods and Sodium in the American Diet23:05 – Finding Community Through Health Challenges24:34 – The Launch of Hacking Salt28:28 – The Hacking Salt Cookbook34:22 – Midroll34:39 – Does Low Salt Mean No Flavor?36:24 – Fresh Ingredients vs. Processed Foods38:43 – Trusted Resources and Community Tips40:03 – How Low-Sodium Cooking Shaped Family Meals43:01 – Misconceptions About Low-Sodium Food43:57 – Returning to the Cookbook47:27 – What’s Next for Hacking Salt48:33 – Where to Find Hacking Salt👤 About the GuestMary Lower is the creator of Hacking Salt, a platform dedicated to helping people rethink their relationship with sodium and flavor. With a background in public relations, storytelling, and media, she brings a thoughtful and practical approach to helping home cooks reduce salt while still creating deeply satisfying food.Resources & LinksVisit Bonicelli Cooking Club:https://bonicellicookingclub.comLearn more about Hacking Salt:https://www.hackingsalt.com/📌 Subscribe & FollowIf you enjoyed this episode, subscribe and share it with someone who is looking for a more thoughtful, balanced approach to cooking and flavor.