Cooking with Herbs and Spices
Heart disease and stroke are linked to high levels of sodium in the diet. Research has shown that limiting sodium isimportant for good health. Current recommendations are to keep sodium intake to no more than 2,300 mg per day.Experiment with herbs, spices, and vinegars and let your taste buds be your guide.
Herbs and wine vinegarWine vinegars: These are excellent flavor boosters. Try them as a seasoning for vegetables suchas cabbage, green beans, cauliflower, and broccoli. A dash will do wonders for steaks, chops, andfish. They are also excellent in homemade salad dressings.Herb vinegars: Heat vinegar in an enamel pan, then pour it into a vinegar bottle and add one orseveral herbs (to taste). Any type of vinegar may be used, depending on personal taste. Do not letthe vinegar boil. Let the mixture rest for 2 weeks before using.Herb blends to replace saltMany salt-free seasoning mixtures are available in your supermarket. It’s also very simpleto make your own, using the recipes provided on the back of this page. These can beplaced in shakers and used instead of salt. Store in air-tight glass containers. Labelwell. Add some uncooked rice grains to prevent caking.Potassium-based “salt substitutes” provide a “salty” taste to foods with lesssodium than table salt. However, these may not be a good choice for peoplewith certain health conditions, such as diabetes, heart or kidney disease, or thosetaking certain blood pressure medications. Check with your doctor or registereddietitian to find out if these products are right for you.
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