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| Salt, part 2: |
| Delicious, low-sodium cooking |
| by Aileen Ludington, MD and Hans Diehl, DrPH |
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We eat 10 to 20 times more salt than is needed. High blood pressure, heart failure, and stroke are among the sad results. By avoiding highly salted foods and reeducating ourselves to enjoy meals with little or no salt, we take a giant step toward better health.
What do you have to lose?
You can shed excess water, lower your blood pressure, protect yourself against stroke and heart disease—all this by just reducing the salt in your diet. It's a smart move. Are you ready to give it a try?
 Cooking the salt-free way
It takes about three weeks for your tastes to adjust to a low-salt diet. During that time food can taste pretty bland. Stick with it, however, and you will be rewarded when the delicious, natural flavors of food come out of hiding.
Herbs instead of salt
Seasoning with herbs is an important skill for the health-conscious cook to master. Here are some suggestions to spice up your meals.
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| 1. |
Use no more than one-fourth teaspoon of dried herbs, or three-fourths teaspoon of fresh herbs for a dish that serves four people. |
| 2. |
To soups and stews that are cooked a long time, add herbs during the last 15 minutes of cooking |
| 3. |
When cooking vegetables or making sauces and gravies, cook herbs along with them. |
| 4. |
To cold foods, such as tomato juice, salad dressings, and cottage cheese, add herbs several hours before serving. Storing these foods in the refrigerator for three to four hours deepens the flavor. |
| 5. |
Remember that the correct combination of herbs and spices is the one that tastes best to you. |
| 6. |
A very versatile seasoning is Mrs. Dash. Use the one without salt and low in pepper. |
| 7. |
Don't over-season. Vegetables have wonderful flavors in their own right. |
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Seasoning vegetables
Vegetables play a central role in the optimal diet. Here is a list of vegetables with some seasoning suggestions. |
Suggested seasonings for vegetables |
| Asparagus: lemon juice, chives, thyme, tarragon. |
| Beans, dried: bay leaf, garlic, marjoram, onion, oregano. |
| Beans, green: basil, dill seed, thyme,onion, tarragon. |
| Beets: lemon juice or lemon peel. |
| Broccoli: lemon juice, dill, oregano. |
| Cabbage: creole cabbage with tomatoes, green pepper, garlic, and onion. |
| Carrots: parsley, mint, dillweed, lemon peel, sesame seed. |
| Cauliflower: Italian seasonings, paprika, sesame seed. |
| Celery: stir-fry with low-salt soy sauce, sesame seeds, and tomato. |
| Corn: bell pepper, pimiento, tomatoes, chives. |
| Okra: try broiling for a crisp texture. |
| Peas: fresh mushrooms, pearl onions, water chestnuts. |
| Potatoes: parsley, chopped green pepper, onion, chives. |
| Spinach: lemon juice, rosemary. |
| Squash: bake with chopped apple and lemon juice. |
| Tomatoes: sprinkle with curry powder; broil with mushrooms, green pepper, and onion. |
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Your challenge:
Use herbs instead of salt when you cook. Experiment with new seasonings for vegetables. The switch will increase the flavor of your food and decrease your risk of high blood pressure and stroke. |
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