Enhance your flavor without compormising your health
On August 29th, we observe more herbs, less salt day which is a great time to assess sodium intake as well introduce new herbs and spices to your culinary dishes.
Herbs and spices add fabulous flavor and color to food without adding salt, fat or sugar. Cooking with herbs and spices is also a great way to introduce a variety of flavors to children while helping foods look more appetizing.
The terms “herbs” and “spices” are often used interchangeably and are sometimes referred to as “seasonings,” however they are different. Herbs are the leaves of low growing shrubs and include parsley, chives, thyme, basil, oregano, rosemary, and more. Herbs can be purchased dried, fresh or as a paste. When substituting in recipes, use the ratio of 3 fresh to 1 dried.
Interesting Salt Facts:
A spoonful of salt
Consuming just one teaspoon of salt exceeds the daily recommended amount of sodium.
That’s a lot of salt!
The Centers for Disease Control and Prevention reported that the average American consumes 3400 milligrams of salt daily. This is nearly 35% more than the recommended daily intake.
Higher risk of Osteoporosis
The more salt consumed, the more calcium is lost from the body through urination. This also increases the risk of diseases like Osteoporosis.
May increase the risk of stomach cancer
According to a study published in the 2014 journal of Cancer Treatment and Research, a high-salt diet is linked to stomach cancer.
Salt is addictive
Some studies found that salt affects our brain the same way some drugs and cigarettes do.
How To Celebrate More Herbs, Less Salt Day
Read food labels
Find out how much sodium is in your grocery food, and adjust accordingly, or cut back completely. Some brands have more sodium in their products than others, so be a wise shopper!
Prepare a no-salt seasoning blend
Get experimental and use different herbs and spices to create the perfect seasoning that you can use instead of salt. It will take time to get right and get used to the absence of salt, but with the variety of ingredients easily available, you’ll have a winning recipe!
Grow fresh herbs in your garden
Growing herbs in your garden is quite simple and less expensive than buying organic from stores. Rosemary, Thyme, and other herbs require little effort for planting, and can really elevate the taste of a dish as compared to salt.
Check out these no salt seasonings blend recipes:
– Dana Gardner, Registered Dietitian, MS, LD/N
Want more?
Check out our previous edition of Food for Thought!
The allure of sunny days and longer daylight hours can make outdoor exercise especially appealing. However, with rising temperatures comes the need for caution and smart planning to ensure that workouts remain safe and effective. Learn how to properly equip your body for exercise in the Florida heat with our previous edition of Food for Thought!
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