March 24, 2005
Spice it Up!
Americans are gluttons for salt. There is salt in processed food, salt used in cooking and salt in the shaker on the table. Many people shake on the salt without even tasting the food placed before them.
Salt is composed of sodium and chloride. Our love affair with salt causes the average American adult to consume 6,000 milligrams of sodium a day. The recommended intake for sodium is 2,400 milligrams per day.
An excessive sodium intake can be a problem, especially for people who have high blood pressure or other medical problems, says the American Dietetic Association. Set aside the salt shaker and learn to use other seasonings instead.
Try using these combinations to spice up your meals without salt:
1. A small amount of Tabasco instead of salt to add flavor to foods. It is especially helpful in flavoring soups, stews, potato dishes, beans and rice.
2. Mix fresh lemon, diced mushrooms and diced tomatoes along with parsley, paprika and cayenne to season fish.
3. Use a very light dust of pepper and Parmesan cheese over steamed broccoli, cauliflower, eggplant, squash or spinach.
4. Chinese five-spice blend for chicken, fish or pork: 1/4 cup of ground ginger, 2 tablespoons of ground cinnamon, 2 teaspoons of ground cloves and 1 tablespoon each of ground allspice and anise seed.
5. Mexican blend for chili, enchiladas, tacos, chicken, pork and beef: 1/4 cup of chili powder, 1 tablespoon each of ground cumin and onion powder, 1 teaspoon each of dried oregano, garlic powder and red pepper and 1/2 teaspoon of cinnamon.
6. Mixed herb blend for salads, steamed vegetables or fish: 1/4 cup of dried parsley, 2 tablespoons of dried tarragon and 1 tablespoon each of dried oregano, dill weed and celery flakes.
Posted by Lisa at March 24, 2005 10:22 AM
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