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So Much More Than a Pinch of Salt

 

 

Did you know that packet of chips you tuck into midafternoon contains 180 mg of sodium per serving? And that burger you pick up on your way home from the bar has a whopping 460 mg of sodium, which is 19% of the recommended daily intake? And a stick of your child’s favorite string cheese contains as much as 230 mg of salt?

 

It’s true that we all need a small amount (180 mg - 500 mg per day) of sodium to keep our bodies working properly. But, too often we over-consume salt unknowingly, whether it’s from processed and fast food; at your favorite restaurants; in our home-cooked meals; or from the local street food stands you’re getting at 2:00am! This could lead to serious problems, according to nutrition professionals.[1] Too much salt increases your risk of heart disease, stroke and high blood pressure. Hence the recent rise of Low Sodium Diets to improve your health and quality of life. Cutting back can be hard because salt gives food the extra flavor kick. But an effortless way to compensate for this is opting for herbs and spices instead, which keep the flavor and supply key nutrients.

 

So how much salt should we consume per day?

Ideally, we should decrease the total amount of sodium we consume to 2,000 mg (2 g) per day. Foods that are considered “Low Sodium” contain 140 mg or less per serving. No Sodium foods should contain less than 5 mg per serving. If you are buying packaged and processed foods, make sure you learn to read food labels. Use the label information on food packages to help you make the best low-sodium selections.

 

Just because you are going to restrict your salt intake, doesn’t mean you should drench your food with sauces instead!

 

Here are some high sodium seasonings and condiments that we should limit or avoid[2]

Alfredo sauce, soup, and other packaged sauce mixes.

Barbecue, taco, and steak sauce.

Dry salad dressing mixes.

Garlic, onion, and celery salt.

Imitation bacon bits.

Meat tenderizers and sauces.

Monosodium glutamate (MSG)

Mustard, prepared horseradish sauce, and ketchup.

Pickle relish.

Salt, seasoned salt, kosher salt, and sea salt.

Soy, Worcestershire, and teriyaki sauces. Limit low sodium varieties because they still contain high amounts of sodium.

Tartar, fish, and cocktail sauce.

 

DON’T WORRY! You can still enjoy flavorful meals using other alternatives, such as adding lemon or lime juice to meat, seafood or veg; mixing vinegar with a little olive oil to make a healthy salad vinaigrette; or using herbs and spices to make your own seasoning blends. Lucky for you, Fields has recently stocked up on our Fresh Herbs and Spices range. To help you get started, check out the table below for tasty food and seasoning pairing ideas[3]:

 

Food

Seasonings

Beef

Bay leaf, celery seed, curry powder, dry mustard powder, garlic, oregano, marjoram, paprika, pepper, sage, thyme

Chicken

Basil, curry powder, dry mustard powder, garlic, ginger, lemon juice, nutmeg, paprika, sage, tarragon, thyme

Turkey

Paprika, parsley, sage, thyme

Fish

Bay leaf, cayenne pepper, celery seed, curry powder, dill, dry mustard powder, garlic, lemon juice, marjoram, paprika, pepper, nutmeg

Pork

Curry powder, garlic, oregano, pepper, rosemary, sage, thyme, star anise

Lamb

Curry powder, garlic, mint, rosemary

Veal

Bay leaf, curry powder, ginger, marjoram, oregano

Eggs

Basil, chives, cumin, dill mustard seed, pepper

Cottage Cheese

Chives, marjoram, pepper

Rice

Chives, cilantro, curry powder, saffron

Asparagus

Garlic, lemon juice, vinegar

Broccoli

Mustard, pepper

Carrots

Cinnamon, cloves, mint, rosemary, sage

Cauliflower

Nutmeg, pepper

Corn

Cumin, curry powder, paprika, parsley, pepper

Cucumber

Chives, dill, garlic, vinegar

Green Beans

Curry powder, dill, lemon juice, marjoram, nutmeg, oregano, pepper, tarragon, thyme

Peas

Mint, oregano, sage

Potatoes

Chives, dill, garlic, mustard, paprika, parsley, pepper, sage

Spinach

Garlic lemon juice, marjoram, vinegar

Summer Squash

Cloves, curry powder, marjoram, nutmeg, rosemary, sage

Tomatoes

Basil, bay leaf, cilantro, dill, marjoram, mint, oregano, paprika, parsley, pepper

Winter Squash

Allspice, brown sugar, cinnamon, ginger, nutmeg

 

 

Put Down the Salt Shaker and Opt for our Herb and Spice Blends Today!

 

 

Salt-less Seasoning Recipe

                                                                                                                                                                                                                                                                                                                                 

Ingredients

5 teaspoons onion powder

1 tablespoon garlic powder

1 tablespoon paprika

1 tablespoon ground mustard

1 teaspoon dried thyme

1/2 teaspoon pepper

1/2 teaspoon celery seed

 

Directions

Combine all ingredients in a small jar with a shaker top. Use for seasoning broiled fish, poultry, cooked vegetables, soup and stews, or place it on the table to be used individually. Yield: 1/3 cup.                    

 

 

Other Seasoning Recipes[4]

Directions: Combine all ingredients in a small bowl and blend well. Spoon into shaker. Store in a cool, dark place.

 

Spicy Blend

Salt-less Surprise

Spicy Seasoning

Herb Seasoning

2 tbsp dried savory, crumbled

1/4 tsp freshly ground white pepper

1 tbsp dry mustard

1/4 tsp ground cumin

2-1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp curry powder

2 tsp garlic powder

1 tsp basil

1 tsp oregano

1 tsp powdered lemon rind or dehydrated lemon juice

 

 

 

1 tsp cloves

1 tsp pepper

2 tsp paprika

1 tsp coriander seed (crushed)

1 tbsp rosemary

 

 

2 tbsp dried dill weed or basil leaves, crumbled

1 tsp celery seed

2 tbsp onion powder

1/4 tsp (pinch) dried oregano leaves, crumbled freshly ground pepper

 

 

 

[1] http://www.nutritionaustralia.org/national/frequently-asked-questions/salt-and-hypertension

[2] http://www.cdc.gov/features/dssodium/

[3] http://www.fvfiles.com/520624.pdf

[4] http://my.clevelandclinic.org/healthy_living/nutrition/hic_low-sodium_diet_guidelines.aspx

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