Practical Steps in Moderating Salt Intake
November 18th, 2009
Progressively cut down on salt in your cooking and replace it with other seasonings. To start with, you may use seasonings that your family already knows and likes. Pinch of curry powder is especially effective in soups, vegetable dishes, casseroles and salad dressings. Mustard powder and sweet paprika go well with roasts, while a little red wine, port, madeira, brandy or whisky complements gravies nicely. Fish is enhanced by the use of lemon, ginger, sherry, vinegar or white wine, and pepper can be used to season most ingredients and dishes. Of course, chopped fresh herbs, especially parsley, are wonderful. For example, you can use thyme and vegetables, fish and meat.
Read the labels on all packaged food, including bottled sauces. Select those marked LOW SALT or NO ADDED SALT and avoid using salted products. Sodium-containing compounds add to the saltiness of food. Limit your intake of salt-cured and pickled foods, salted meats and smoked foods, which both contain sodium, and monosodium glutamate.
And avoid overcooking of food, especially in a liquid, as this results in a loss of natural salts and prompts further seasoning. Similarly, avoid prickling meat and fish, and slice them at the last moment to retain the maximum flavor. Keep all meat juices, serving them with the food or in a gravy.
Salt Free Recipe: Oven-Flavored Baked Beans
Salt Free Recipe: Fillet of Sole Bonne Femme
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