Hi Everybody, Debbie Benson here...
This is where I can tell you about what I know, what I have found out, and here I can also rant a bit.
Since I was a little girl I have been aware of sodium, both high and low levels, as you learned in my first Season-It Newsletter 3 Tips That Help A Low Sodium Diet. Starting Benson's Gourmet Seasonings has been a dream come true.
As I learn and find helpful information, tips, products, recipes, and websites, I will share the information with you here. Then, you can follow-up and do your own research and make your own, more informed decisions regarding your health, or the health of a loved one. Knowledge helps you and gives you the power to make better decisions.
It's not just about what you don't do or can't have. It's also about things you can or should do or add to your diet that can make a difference. Here we go...
Seasonings are so important when cooking a healthy diet. There are ways you can bring out the flavor of seasonings, herbs, spices, and chilies. How you cook them, when you add them and how you store them all make a difference when trying to maximize flavor.
It's not that I am so anti-salt. Salt can have its place. I am, however, anti-salt in seasonings because the more seasoning you add, the more salt you are adding. Usually, salt is listed as the first ingredient often followed by sugar because the sugar will help it not taste so salty. You lose control over the amount of sodium is in the dish. You just keep shaking it on or in.
Many who must give up salt (Dr. says) find it very difficult to enjoy the food without salt. It takes time, on average (depending on how much you cheat) about 3 months for the taste buds to adjust to food without salt and know that if the food seasoned properly it can be enjoyed. Yes, enjoyed. Salt is just a habit and after a while without it or so much of it, you will start to taste the food and not just the salt.
There are over 500 known varieties of chiles in the world, with all chiles originating in Central America. Chilies don't have to be hot but they do add flavor. Learn to add some to your food and you will add flavor. The same chilies will taste different when they are fresh (if you use the seeds or not), dried, powdered, smoked, pureed, and of course by how much you use.
At this time of year, Spring and Summer, with all the varieties of vegetables coming into their season. Nothing is more beautiful than a platter of grilled vegetables. Make sure to grill extra vegetables to add more flavor and serve in sandwiches, salads, omelets, snacks, etc.
Learn 8 tips for added flavor when grilling vegetables
Salt-free seasonings are the key to living with a low sodium diet. Low sodium diets do not have to be bland. You need good quality salt-free seasonings. The seasonings need to be fresh with good aroma and you need a variety of them. You will be surprised how quickly you can become tired of the same flavors day in and day out, without salt.
Read more click here
This infographic is about sodium facts that lead to an unhealthful heart. Did you know that something labeled healthy must have a sodium level less than 480 mg? Watch those serving sizes, they can be small.
This infographic has a lot of information to help you learn more about sodium. Where to find it and how to choose lower sodium options. You can see how sodium can add up throughout the day.
3 Tips to Help Calculate Your Daily Sodium Intake
When you are told to go on a low sodium diet.
It is a flavorful Italian condiment.
When you think of condiments it is usually ketchup, mustard, mayonnaise, relish, hot sauce, and salsa.
Using salt substitutes to make food taste salty should not be your only goal. When eating a low sodium diet, you need flavor too. You will need to learn how to get rid of bland food. This includes learning how to increase flavor by using salt-free seasonings, fresh herbs, fresh vegetables, citrus and fruits, kinds of vinegar, different cooking techniques and following good low sodium recipes.
I just shared a post which was shared by the Daily Dish on Facebook. https://www.facebook.com/TheDailyDish.us/?fref=tsThis is about tips to help lower your sodium intake. Here is a similar article I wrote a while back on this topic. Enjoy.
Did you know just one tablespoon of soy sauce
Here you are trying to eat healthier and now you found out that most salad dressings are very high in sodium. Read the labels and understand what the amount of sodium is per serving which is usually 2 Tablespoons. Many of us use much more especially for a large salad. The amount of sodium can vary by brand, so look at that too.
Starting a low sodium diet, your first thought might be to find a salt substitute. You think you've got to replace the salt taste in your food. Using salt substitutes to make food taste salty should not be your only goal. More than you realize, you need flavor too. You will need to learn how to increase flavor. Start by using salt free seasonings, fresh herbs, fresh vegetables, citrus and fruits, vinegars, different cooking techniques, trying new foods and following good low sodium recipes.
Remember when I told you that often the lower the fat, the higher the sodium?
Here is are some examples per serving:
- Whole milk, 1 cup 98 mg sodium
- 2% milk, 1 cup 100 mg sodium
- 1% milk, 1 cup 107 mg sodium
- Nonfat milk, 1 cup 145 mg sodium
- Half n Half, 1 Tablespoon, 6 mg sodium
- Half & Half Fat Free, 1 Tablespoon 22 mg sodium
- Heavy whipping cream, 1 Tablespoon 6 mg sodium
- Sour cream regular, 2 Tablespoons 16 mg sodium
- Sour cream reduced fat, 2 Tablespoons 22 mg sodium
- Sour cream fat free, 2 Tablespoons 42 mg sodium
- Cream cheese regular, 1 oz 100 mg sodum
- Cream cheese light, 1 oz 200 mg sodium
- Mascarpone, 1 oz 16 mg sodium
- Yogurt regular, plain 8 oz 104 sodium
- Yogurt lowfat, plain 8 oz 159 mg sodium
- Yogurt fat free, plain 8 oz 175 mg sodium
This information is to help make you aware of the hidden sodium in your food that can add-up in a day.
Raw onion, whether it sliced or diced, adds both flavor and crunch to fresh salsas, salads, sandwiches and burgers for example, but sometimes they are too strong. Tip: After you cut them, place in a sieve or colander and rinse briefly under the tap with cold water. The water washes away the strong sulfur juices which will mellow both the pungent flavor, aroma and hopefully no more tears. This is quick and easy and it works.
Learn more low sodium cooking tips:
To help lower your sodium intake. First get rid of the salt shaker. Don't use salt. Find a salt substitute like Table Tasty. Look for products labeled “low sodium” (contains less than 140 mg per serving), “very low sodium” (less than 35 mgs preserving) or “sodium free” (less than 5 mgs).
One of the most basic and most important
flavor builders is a French cooking term or technique called a mirepoix. This one cooking technique will help you a lot to create more flavorful food. All of you should know about it and start using it when cooking, especially for a low sodium diet.
What is a Mirepoix ?
It’s a combination of chopped aromatic vegetables, traditionally onions, carrots and celery.
Eating out on a low sodium diet? Here are a few tips: Ask to have no salt added to your food, no sauces or gravies, no condiments, and take a bottle of Table Tasty salt substitute with you to the restaurant. Click for more tips about what you should do when eating out and tips about what youshould avoid.
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