Week of September 27, 2009
Tips for Reducing Sodium in Your Diet
Salt is a traditional flavor enhancer, but research
suggests that a high salt diet could contribute
to a range of disorders including high blood pressure.
automatically salt your food – taste it
- Add a splash
of olive oil or lemon juice close to the end of
cooking time or to cooked vegetables – it
can enhance flavors in the same way as salt.
- Choose fresh
or frozen vegetables, since canned and
pickled vegetables tend to be packaged
- Limit your
consumption of salty processed meats,
such as salami, ham, corned beef, bacon, smoked
salmon, frankfurters and chicken loaf
- Choose reduced
salt bread and breakfast cereals. Breads
and cereals are a major source of salt
in the diet
- Avoid salt-laden processed foods, such as flavored instant
pasta, canned or dehydrated soup mixes, chips
and salted nuts
- Margarine and
butter contain a lot of salt as well as a lot
- Most cheeses
are very high in sodium so limit your intake or
choose lower salt varieties.
- Reduce your
use of soy sauce, tomato sauce and processed
sauces and condiments (for example mayonnaise
and salad dressings) because they contain high
levels of sodium
- Use herbs,
spices, vinegar or lemon juice to reduce the need
of September 20, 2009
a Fresh Herb Marinade
If you have an abundance of garden herbs, try
making a fragrant herb brush, which can be used
for brushing oil or over grilled or broiled fish,
meat, or poultry, garlic bread, or focaccia, as
well as corn on the cob. Or dab an herbed vinaigrette
over salads and steamed vegetables.
herbs such as rosemary, sage, and thyme for your
herb brush. Tie a small bouquet of herb sprigs
together at the stem end with a piece of string
or another sprig. Dip in olive oil and brush over
grilled corn on the cob or other food.
8 large cloves garlic
1/4 cup(s) orange juice
2 tablespoon(s) balsamic vinegar
2 tablespoon(s) chopped mixed fresh herbs, such
as sage, parsley, and/or thyme 1/4 teaspoon(s)
Salt to taste
1/4 teaspoon(s) freshly ground black pepper
4 (about 4 ounces each) boneless center-cut loin
pork chops, trimmed of fat and cut into thirds
1 medium red onion, peeled but root end left intact,
cut into 8 wedges
1 medium navel orange, cut into 8 wedges
small saucepan over medium-high heat, bring whole
garlic cloves and water to cover to boil; cook
about 2 minutes until garlic is tender. Drain
well; cool slightly; peel.
rectangular glass baking dish combine orange juice,
vinegar, herbs, salt, and pepper to mix well.
Marinate pork, onion and orange wedges, and garlic
cloves 15 minutes, tossing occasionally. Drain;
heat broiler. Thread pork pieces, onion and orange
wedges, and garlic cloves alternately on four
12-inch metal skewers, dividing evenly; place
skewers on rack in broiler pan. Broil, about 6
inches from heat source, 6 to 8 minutes until
pork is browned and cooked through and onions
are tender, turning once, and brushing with marinade.
Serving: 141 Calories; 4g Fat (25.7% calories
from fat); 1g Saturated Fat; 15g Protein; 11g
Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol;
32mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean
Meat; 1 Vegetable; 1/2 Fruit; 0 Fat.
of September 13, 2009
with Hot Chilies or Peppers
cook handling hot chilies has had the same experience
- that unthinking moment when the hand goes to
the face and the burning, tingling sensatiuon
of chili oil is experienced, especially around
the sensitive eye, nose or mouth area.
discomfort is not worth it!
So be warned, be careful and wear rubber gloves
or wash your hands thoroughly in plenty of hot
soapy water when handling chilies. Water alone
will not remove the chemical capsaicin and even
after using soap, traces may remain.
oil or olive oil can be used to removce it from
sensitive areas. This advice applies to dried
and fresh chilies as the burning properties are
equally strong for both.
of September 6, 2009
Marinating food gives it flavor. The more area
surface the more flavor can be absorbed into the
surface of the food.
lovely marinated scallops are a good example of
flavor permiating the surface in just a short
amount of time.
1 pound medium sea scallops (18 to 24 count)
2 tablespoons balsamic vinegar
1 tablespoon extravirgin olive oil
1 teaspoon finely chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 cups trimmed watercress
1. Heat a large cast-iron skillet over high heat.
Add scallops to pan; cook 1 minute or until browned.
Turn over and cook 30 seconds. Place scallops
in a bowl.
Combine vinegar and next 4 ingredients (through
pepper), stirring with a whisk. Pour vinegar mixture
over scallops. Cover and refrigerate 30 minutes,
stirring occasionally. Arrange 1/2 cup watercress
on each of 6 salad plates. Remove scallops from
marinade with a slotted spoon, reserving marinade.
Divide scallops evenly among plates. Drizzle each
serving with about 1 tablespoon marinade.