The Spice of Life...

Last week, we learned about some (surprising but) common sources of salt. Many companies use it as a cheap way to preserve or flavor foods. Although product selection (e.g., lower sodium soy sauce or type of cheese) can help, salt levels were often still high. So, here are some considerations.

Buying Products
- Whenever possible, buy reduced or salt-free versions. These products are often the same price (e.g., no salt canned or frozen, sauceless veggies). Any salt you add at home will be far less than companies would use.
- If you can't find low or salt-free canned products (e.g., beans or veggies), pour out the liquid & rinse contents with water a couple times to remove excess salt.
- Read labels. Choosing a different brand or variety can make a big difference!
- Can you make a similar but healthier version at home (e.g., spice mix, tomato sauce, etc.)?

Cooking at home gives us the most control over what we eat. But, many people worry that reducing salt will lead to boring, bland food. Here's some ways to infuse flavor without excess salt or fat.
- Citrus is versatile & offers a bright flavor to marinades, sauces, dressings, etc. (e.g., lemon, lime, or orange juice or zest).
- Impart a richer flavor with low-sodium broth or bouillon cubes. Another option is cooking wine (alcohol cooks off when heated, leaving just the flavor).
- Add herbs &/or spices for both flavor & health benefits. Check out:
     - NC Cooperative Extension's Cooking With Herbs (great resource for beginners or those expanding their herby horizons)
     - EatingWell.com's 8 of the Healthiest Spices
     - WebMD's Low Sodium Recipe Tips


Now, put it to practice! Try out some sample low salt recipes at:
- National Heart, Lung, & Blood Institute's DASH Recipes
- American Heart Association's Low Sodium Recipes