Cutting back on sodium doesn't have to mean sacrificing taste. Here's your guide to fast flavor for a happier heart.
Trying to cut back on sodium? Though our bodies need only about 200 milligrams (mg) of sodium a day, most Americans consume about 2,400 to 7,200 mg, which may increase the risk of high blood pressure for some. The daily value for sodium is 2,400 mg. The good news: Cutting back on sodium is easier--and tastier--than you might think.
Say Hello to Herbs and Spices
The trick is to season low-sodium and no-sodium foods with herbs and spices, says Karen Collins, MS, RD, a nutrition advisor to the American Institute for Cancer Research in Washington, D.C. For example:
* Add basil or rosemary to uncooked or broiled tomatoes.
* Enliven bean dishes with cilantro, cumin, or curry powder.
* Use fresh garlic to flavor vegetables.
If you're a cook in a hurry, you can buy salt-free seasonings in a variety of blends.
To help take the guesswork out of pairing herbs and spices with low-sodium or no-sodium foods, try these delicious matches. Start with 3/4 teaspoon of fresh herbs or 1/4 teaspoon dried per serving, until you find the amount that best suits your taste.
Basil: Green beans, omelets, pasta salads, potatoes, salad dressings, soups, summer squash, Thai dishes, tomato dishes
Cilantro: Black beans, lentils, marinades, Mexican and Southwestern dishes, salads, soups, stews, tomatoes
Cinnamon: Carrots, chili, couscous, curry, Mediterranean dishes, sweet potatoes, winter squash
Cumin: Chili, Indian and Mexican dishes, lentils, sauces, tomatoes
Dill: Brussels sprouts, cucumbers, fish, salads, sauces
Garlic: Asian, Italian, and Mexican dishes, chicken, dips, fish, potatoes, sauces, soups, tomatoes, zucchini
Ginger: Asian and Indian dishes, marinades, sauces, soups, stews, stir-fries, sweet potatoes
Mint: Iced beverages, Mediterranean dishes, melons, peas
Oregano: Green beans, fish, Italian and Mexican dishes, marinades, poultry, salad dressings, tomatoes, zucchini
Rosemary: Beans, fish, lamb, peas, pork, poultry, potatoes, tomatoes
Sage: Brown rice, Brussels sprouts, eggs, fish, green beans, peas, soups, stuffing, zucchini
Thyme: Brown rice, fish, poultry, stews, stuffing, winter squash
QUICK TIP: At the grocery store, check the sodium content on food labels, and look for the words "no salt added," "reduced sodium," or "low sodium" on packages. For example, take this Poached Salmon in Orzo Broth recipe, which uses garlic, fresh basil, and reduced-sodium chicken broth to create a savory dish without added salt!
Here's another flavorful, low-sodium, and easy-prep recipe -- toss a colorful side dish of broccoli and red bell peppers with a splash of lemon and a little garlic!
Broccoli and Red Pepper Toss
Prep Time: 25 Minutes
Start to Finish: 25 Minutes
3 cups fresh broccoli florets
1/2 cup diced red bell pepper
1 tablespoon olive or sesame oil
1 clove garlic, finely chopped
1 teaspoon lemon juice
1/8 teaspoon salt
1. In 2-quart saucepan, heat 6 cups water to boiling. Add broccoli. Heat to boiling; boil uncovered 2 minutes.
2. Add bell pepper to saucepan. Boil 1 to 2 minutes or until vegetables are crisp-tender. Drain; remove from saucepan.
3. Add oil to saucepan. Cook garlic in oil over medium heat, stirring occasionally, until golden. Stir in lemon juice and salt. Return broccoli mixture to saucepan; toss to coat.
6 servings
1 Serving: Calories 40 (Calories from Fat 20); Total Fat 2.5g (Saturated Fat 0g); Cholesterol 0mg; Sodium 60mg; Potassium 140mg; Total Carbohydrate 3g (Dietary Fiber 1g); Protein 1g
% Daily Value: Vitamin A 10%; Vitamin C 45%; Calcium 0%; Iron 0%; Vitamin D 0%; Folic Acid 6%
Exchanges: 1/2 Vegetable, 1/2 Fat
Carbohydrate Choices: 0
2006 © and ®/™ of General Mills, used with permission.
For more low sodium recipes, visit eatbetteramerica.com
EatBetterAmerica recipes are also available at the Holiday Food Classics group on Gather.com.
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Comments: 6
When using ingredients that are already salty (like olives, pickles, and cured meats), don't add more salt even if the recipe calls for it. Just allow more time for the flavors to blend and develop before serving. It takes some planning ahead, but many dishes develop more flavor by resting several hours in the refrigerator and reheated than if they were heavily salted and served freshly made.
Buy local whenever possible. Products that are as fresh as they can be from a nearby farmer have more flavor and need less seasoning than the same product shipped thousands of miles and held who knows for how long and in how many warehouses along the way. The local farmer is also more likely to offer varieties that have more flavor and nutritional value but are too fragile to be shipped long distances to National markets.
Blend several herbs and spices together to create fuller, more complex flavors. By expanding familiar flavor combinations with some similar tasting herbs and a contrasting spice, you'll find that there's less need for salt.
Exposure to light, humidity, and air cause dried herbs and ground spices to zquickly lose flavor, so replace them periodically and try to purchase only the amounts you expect to use within several months up to a year.