Today we are focusing on how to boost the flavor in food without adding salt. Sodium is an essential mineral that our body needs. It helps control blood pressure and to maintain a normal fluid balance.
Many people are not aware that most foods contain natural sodium. As a result there is no need to add salt to boost the flavor. There are healthy alternatives. Eating too much sodium may cause high blood pressure, which increases the risk of getting a stroke, heart disease and kidney disease.
So, how much sodium is in a pinch of salt? On average a pinch is about 1/8 of a teaspoon which contains about 300 mg of sodium. According to the Canadian Hyper tension Education program, consider reducing your sodium intake towards 2,000 mg per day to decrease blood pressure.
If you add a small amount of salt to your meals, taste your food first. An important point to remember is that while there are different types of salt which vary in flavour, coarseness and even colour, they all contain the same amount of sodium.
Over 75 percent of the sodium we eat comes from processed foods, restaurant meals, fast foods and packaged and ready to eat meals. They include deli meats, pizza sauces, cheese and soups. Even, breads, breakfast cereals and bakery products contain sodium even though they may not taste salty.
Not to worry, there are lots of lower sodium alternatives to add to your favourite everyday foods. We are going to feature some recipes and tips that will help enhance flavor without the use of salt. That way you can enjoy some delicious food the salt free way! When you’re on the go a pre packaged salad may seem like a healthy alternative unfortunately they are high in sodium.
So today David’s going to prepare a salad for us. Yes today I’m going to make a beautiful beet salad with greens. The most time consuming aspect of this recipe is roasting the beets. I used the olive oil so the beets don’t dry out, because it can take an hour or an hour and a half at 375 F to bake.
It’s nice that you use extra virgin olive oil it’s a healthy fat and it’s been shown to lower LDL or the lousy cholesterol . I think the other nice aspect David is that you chose to use fresh beets as opposed to canned or pickled beets which are much higher in sodium.
Once they baked, take them out of the oven, make sure they are soft to the touch. And because it’s extremely hot and you can’t start working with them, I typically place them in the fridge or just leave them out room temperature.
But now it’s cool to the touch, and I basically peel it with a sharp little knife. As you can see here these are the baked beets. What we’re going to do together is make a salad dressing from scratch.
We’re going to start with a little bit of the cider vinegar. I’m using this little container of fresh orange juice. And again fruit juices are a great way to boost flavour without sodium. And here’s your favourite the extra virgin olive oil.
My last ingredient, dry mustard from the can. Which is a better alternative to the prepared mustard which is higher in sodium. I’m going to put a little of my veggie seasoning. Really so easy, so now we’re going to put our beautiful salad together.
We’re going to start off by placing the baby kale, and the baby arugula, in this big bowl. Some of the fresh herbs I mentioned. We’re going to throw in the fresh orange, and then I’m going to place the beets in here.
Mix it up a bit. So basically I’m going to put 2 tablespoons and that’s it. So David this is great example of putting colour on your plate. Were always emphasizing putting colour on your plate, this is a great example of that.
So many people they stay away from salads because they think they’re boring and they don’t have the flavour and they don’t look appetizing. The whole idea is to make an easy salad and with the colours, the aroma that we’re experiencing together.
I don’t’ think anyone’s going to say no.