Easy on the salt!
One teaspoon not enough? Here are a few salt alternatives which promise great flavour, minus the nagging health risk.
The influx of fast food outlets and the rise in processed and refined goods has meant that in recent years, an alarming chunk of our population are consuming more salt than they actually need.
Although sodium requirements differ according to factors that include age and activity level, the minimum daily amount that the average healthy adult needs is only 500 mg…or roughly 1.25g of salt.
While the Heart and Stroke Foundation of South Africa (HSFSA) recommends that not more than one teaspoon or 6g of salt be consumed in a day, most South Africans have almost doubled this quota, without even realizing it!
Go easy on the shaker!
Eating too much salt can raise your blood pressure and increase your risk of stroke and heart failure.
A sodium overload is also linked to other medical conditions such as kidney disease, osteoporosis (thinning of the bones) and stomach cancer.
Healthier alternatives for enhancing flavour in your food...
To help reduce the amount of salt in your diet, the HSFSA have formulated a list of healthier flavor enhancers when preparing food:
Beef: balsamic vinegar, black pepper, horseradish, mustard, red wine, tomato.
Chicken: basil, chives, dill, fennel, garlic, ginger, lemon juice, marjoram, mint, oregano, paprika, parsley, rosemary, tarragon, thyme, white pepper, white wine.
Fish: bay leaf, dill, fennel, lemon juice, onion, parsley, tarragon, tomato, white pepper, white wine.
Lamb: aniseed, basil, cardamom, cayenne pepper, cinnamon, cloves, cumin, juniper berry, mint, mustard, oregano, redcurrant jelly, rosemary.
Ostrich: coriander, onion, pineapple, tomato chilli.
Pork: apple, cider, coriander, ginger, lime, orange, sage, thyme.
Green vegetables: black pepper, lemon juice, mint, toasted almonds.
Potatoes: black pepper, nutmeg, parsley, paprika, (low fat or fat free) yogurt.
Salad vegetables: basil, black pepper, garlic, lemon juice, oregano, (low fat or fat free) yogurt.
Rice: coriander, onion, red or green peppers, saffron.
Pasta: basil, black pepper, garlic, oregano
Health-nut? Share your cooking secrets in the box below.