Flavor Without The Sodium

February is American Heart Month!

In celebration, I would like to provide you with some great seasoning tips that help reduce or even eliminate sodium from the diet. Leave the “it won’t taste like food” comments at the door. Herbs are a great way to season dishes with an explosion of flavor.

Protip: Use herbs to liven up the presentation of any dish.

Let me introduce some common herbs found at the grocery store (and are also very easy to grow from your own backyard): 

Parsley

  • Flavor: fresh, grassy 
  • How to use: wash, chop the leaves and stem (stem can be used)
  • What to season: sauces, salads, garnishes, mushrooms, peas, potatoes, tomatoes, cucumbers, zucchini, lamb, beef, chicken, fish, tofu

Cilantro 

  • Flavor: bright and citrusy
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: salsas, guacamole, chutneys, soups, curries, salads, avocado, tomatoes, bell pepper, chicken, fish, shellfish, lamb, lentils, tofu

Oregano

  • Flavor: pungent, peppery
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: tomato sauces, pizzas, salad dressings, artichokes, bell peppers, eggplant, mushrooms, tomatoes, potatoes, zucchini, chicken, beef, lamb, fish

Rosemary

  • Flavor: woody, pungent
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: focaccia bread, tomato sauces, pizza, soups, stews, roasted veggies, mushrooms, peas, tomatoes, potatoes, chicken, lamb, pork, fish

Thyme

  • Flavor: minty
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: rice, dips, stews, roasted veggies, tomato sauces, carrots, peas, potatoes, winter squash, tomatoes, chicken, pork, lamb, duck, fish

Mint

  • Flavor: sweet, cool
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: fruit salads, curries, cream sauces, soups, marinades, carrots, eggplant, watermelon, mushrooms, tomatoes, potatoes, zucchini, beans, lentils, lamb

Basil

  • Flavor: sweet and peppery flavor
  • How to use: wash, remove the leaves from the stems and discard the stems. To prevent burning, add to your dishes near the end of cooking.
  • What to season: pestos, tomato sauces, soups, stews, stir-fries or curries. Can also be used to add flavor to bell peppers, eggplant, tomatoes, zucchini, chicken, beef, fish or tofu

LN

Salt & Sodium

It’s clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Adults age 51 and older, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.
Think fresh:
Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions, especially cheesy foods, such as pizza, cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like canned chili, ravioli, and soups. Fresh foods are generally lower in sodium.
Enjoy home prepared foods:
Cook more often at home—where you are in control of what’s in your food. Preparing your own foods allows you to limit the amount of salt in them
Choose dairy and protein foods that are lower in sodium:
Choose more fat-free or low-fat milk and yogurt in place of cheese, which is higher in sodium. Choose fresh beef, pork, poultry, and seafood, rather than those with salt added. Deli or luncheon meats, sausages, and canned products like corned beef are higher in sodium. Choose unsalted nuts and seeds.
ssg 
Source:  http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html