INSTEAD OF SALT

INSTEAD OF SALT

Have you noticed how many people reach for the salt shaker before they even taste the food? Are you one of them?

According to medical sources, we as a nation consume more salt per person than most people in the rest of the world! Sodium is a mineral that appears naturally in most foods, yet our taste buds are such that we actually crave more of the stuff and turn to salt which is sodium chloride, a chemical compound that is about half sodium.

Even though cutting sodium consumption way down is advisable for many reasons, most of us don't really pay attention to the amount of salt we consume on a daily basis unless we are warned by our doctors due to hypertension or high blood pressure. Besides hypertension there are many other reasons for cutting back our use of salt.

It is well documented that the chances of developing cardiovascular disease are much higher if you have high blood pressure. Chances are that if you are fighting high blood pressure you are also fighting high cholesterol.

The best things we can do for our hearts is to cut back our use of unnecessary salt and fats and lose weight. Since sodium acts as a fluid retentive in the body, by eliminating extra salt, you will automatically retain less fluid and weigh a bit less. This in turn will encourage you to find other healthy ways to keep the weight down.

Another important caution is to learn to read labels. It's amazing the amount of sodium included in a soft drink… or in soda crackers, or even in a can of mushrooms or pie filling!!!!

Not to discourage you, but start reading labels before putting an item in your shopping cart and you will get the shock of your life!

Our bodies do need a certain amount of sodium to survive, but it is easily done without adding any extra salt to our diets.

By using more fresh ingredients, herbs, spices, juices and even some spirits you can add flavor to your foods without resorting to shaking that salt over your plate.

Another culprit is disguised as a flavor enhancer. Many restaurants and canned food producers will add Monosodium Glutamate to their dishes or products, as it is a definite taste enhancer. It is a sodium derived from fermentation of seaweed. Besides causing thirst and leaving a metallic taste in the mouth for hours, it can also bring on headaches and even migraines in many consumers. Monosodium Glutamate is sold for home use under the name Accent.

Any kind of change is hard to do. Long standing eating habits are among the hardest to break. By becoming more informed and taking a slow but steady pace you could be leading a healthy lifestyle in just a few weeks.

Remember that the key words here are finding other healthy ways or alternatives and always check with your doctor before starting any diet.

To get you started and to recognize some of the high sodium additives, here is a list provided by the American Heart Association:

*Monosodium glutamate (MSG) (flavor enhancer)
*Sodium bicarbonate (leavening agent)
*Sodium nitrate (meat curing agent)
*Sodium benzoate (food preservative)
*Sodium propionate (mold inhibitor)
*Sodium citrate (acidity controller)

Reading and understanding labels:

*Sodium-free : less than 5 mg sodium per serving
*Very low-sodium: less than 35 mg sodium per serving
*Low sodium: less than 140 mg sodium per serving
*Reduced sodium: processed to reduce the usual sodium by 75%
*Unsalted, no salt added and without added salt: product made without the salt that is normally added in processing, but still contains the sodium that is a natural part of the food

All labels list ingredients by order of weight in the product. The ingredient in the greatest amount is always listed first and all other ingredients in the order of weight content follow, with the least listed last.

Following are some easy to make homemade herb seasonings and mixes that will make you forget the salt shaker. By the way, when made in larger quantities, they can serve as wonderful homemade gifts when packed in decorative containers and glass jars.

Needless to say, the amounts specified for each ingredient also depend on your taste. If you prefer a stronger or milder taste of one particular herb, by all means, feel free to add more or delete some of it to get the taste that suits you.

Remember to check the labels for the onion powder and garlic powder. Make sure you buy the powder and not the salt.

If you can't eat seeds for any reason, it helps to pulverize the mixes in a small spice grinder after mixing and before storing in a jar.

Most store-bought dried herbs start losing their potency as soon as they are opened. It is not advised to keep dried herbs longer than six months. To keep herbs fresher longer, never store them close to the heat or humidity of a stove or in direct sunlight.

Another thing to remember is when adding dried herbs to a cooking pot, never shake it over the pot. The steam released from the cooking pot will dampen the herb in the container and it will spoil sooner. Always shake a small amount on the palm of your hand and then add to the cooking pot.

HERB SEASONING
Use as an all-purpose replacement for salt at the table. Use for seasoning casseroles, stews, fresh vegetables and meats. Yields about 1/3 cup.

1/2 teaspoon cayenne pepper
1 Tablespoon garlic powder
1 teaspoon dried basil
1 teaspoon dried marjoram
1 teaspoon dried thyme
1 teaspoon dried parsley
1 teaspoon dried savory
1 teaspoon dried mace
1 teaspoon onion powder
1 teaspoon freshly ground black pepper
1 teaspoon powdered sage

Mix all ingredients gently with a wooden spoon(*) in a medium bowl until well blended. Can be stored in airtight container in cool, dry, dark place for up to six months.

(*) The reason to mix 'gently' is so as not to distub the natural oils in the herb more than you have to and release them before you are ready to use.

CHILLI POWDER
Use in place of packaged chili powder. Yields about 4 tablespoons

3 Tablespoons Hungarian paprika
2 teaspoons finely crushed oregano
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon garlic powder
1/4 teaspoon cayenne pepper

Mix all ingredients gently with a wooden spoon in a medium bowl until well blended. Can be stored in airtight container in cool, dry, dark place for up to six months.

SALAD HERB BLEND
Wonderful with fresh salads or even sprinkled over steamed vegetables. Yields about 1 cup.

1/4 cup dried parsley
1/4 cup dried marjoram
2 1/2 Tablespoons dried basil
1 1/2 Tablespoons sesame seeds
1 1/2 Tablespoons chili pepper flakes
1 1/2 Tablespoons powdered rosemary
1 1/4 Tablespoons powdered celery seed
2 1/2 teaspoons dried savory
2 1/2 teaspoons powdered sage
2 1/4 teaspoons dried thyme
2 teaspoons granulated onion
2 teaspoons dried dill weed
1 1/4 teaspoons freshly and fine ground black pepper
3/4 teaspoon garlic powder

Mix all ingredients gently with a wooden spoon in a medium bowl until well blended. Can be stored in airtight container in cool, dry, dark place for up to six months.

LEMON HERB SEASONING
Use not only with chicken or fish, but also wonderful with salads or steamed vegetables. For a lemonier flavor you can add a bit more grated lemon rind or some drops of fresh lemon juice to the dish just before using. Yields about 1 cup

4 1/2 Tablespoons dried basil
3 3/4 Tablespoons dried oregano
1 1/2 Tablespoons freshly and finely ground black pepper
1 1/2 Tablespoons dried onion flakes
1 1/2 Tablespoons whole celery seeds
1 1/4 Tablespoons powdered basil
1/2 teaspoon garlic powder
1/2 teaspoon grated lemon rind

Mix all ingredients gently with a wooden spoon in a medium bowl until well blended. Can be stored in airtight container in cool, dry, dark place for up to six months.

BREADING FOR CHICKEN, PORK OR SEAFOOD
If your diet does not permit you to eat egg yolks, use only beaten egg whites or even skim milk to dip the chicken, pork or fish in before dredging in the breading. Mixture yields about 1 - 3/4 cup

1 cup finely crushed unsalted crackers (*)
1/2 cup plain flour
4 Tablespoons onion powder
3 Tablespoons garlic powder
1 Tablespoon freshly ground black pepper
1 Tablespoon cayenne pepper
1 Tablespoon Hungarian paprika
1 teaspoon grated lemon rind

Mix all ingredients gently with a wooden spoon in a medium bowl until well blended. Can be stored in airtight container in cool, dry, dark place for up to six months.

(*) I like to use the Japanese style bread crumbs called Panko.  You can find them in most markets offering a good selection of Asian products.

Some sources: Low-Salt Cookbook, © 1990 – A complete guide to reducing sodium and fat in the diet. The American Heart Association.

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(c) By Sonia Martinez
(March 2, 2004 - The Hawaii Tribune-Herald of Hilo)