Al2 - Wednesday, February 16, 1983 - North Shore News

To stimulate new interest
in everyday meals and
improve your family’s health
at the same time, Eleanor
Brownridge, nutrition

consultant for the Canadian
Spice Association, suggests
refilling your salt shaker with
a blend of herbs or spices.
Moderate salt intake is

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one of the recommendations
adopted by Health and
Welfare Canada to reduce
the risk of hypertension or
high blood pressure.

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EANDRAW

E THE SALT H

“Canadians regularly use
five to ten times more salt
than mecessary,”” says
Brownridge. Chemically,
salt is sodium chloride, and
it's believed that a lifetime of .
excessive intake of sodium is
one of the reasons why 20
per cent of our population
develops hypertension.
When our bodies have too
much sodium, we _ retain
excess fluid in cells and
tissues, which can cause a

“Once you start cutting
down on salt, you usually
feel more comfortable as
your bedy does not retam
excess fluid,” she explains.
For people with high blood
pressure, that means blood
pressure levels are reduced.
Even if blood pressure has
always been normal, the loss
of excess fluid results in
'— weight loss — a goal of many
Canadians.

Although occasionally
doctors prescribe sodium
restricted diets for patients
with high blood pressure,
most people need only cut
back on the amount of salt

used in cooking and avoid

adding extra salt at the table.
According to Brownridge we
don't need to worry about
not getting enough sodium.

0 plenty t pods
themselves.

The trouble is the salt
habit is one that’s hard to
shake. Many people reach
for the salt, even before
they've tasted their food.
“That's where herb and spice
shakers help. You can

i ‘able “salt-
shaker with one of the
combinations given below or
personalize with your own
favorite spices and herbs,”
says Brownridge.

“The salt habit is learned,”
she adds. Soon after cutting
back people find foods taste
better than they did before.
That's because their taste
buds have been revived after
being numbed by salt for
years.”

This is especially true if
you use a sprinkle of herbs
or a dash of spices to turn
ordinary dishes into gourmet
delights.

Spices and herbs have

“

very little sodium content of
their own. Even parsley
flakes, which is highest in
sodium, has only 5.9
milligrams of sodium per

teaspoon of salt contains
2,300 milligrams of sodium.
Despite their low sodium
content, both onion and
garlic add a taste to food not
unlike saltiness. Also useful
for flavoring low salt dishes
are the savory spices —
~—plack pepper, curry, cumin,
dill seeds, basil, ginger and
coriander.

In conventional recipes
salt is often used to enhance
the flavor of = spices.
Therefore, when omitting
the salt, the spices need a
shightly heavier hand and the
flavor of one particular herb
or spice should dominate in
each dish. That way. instead
of leaving a general im-
pression of savoriness, you
are featuring a herb such as
tarragon or a spice such as
cinnamon which helps take
the place of the dominant
taste of salt.

CONTINUED ON PAGE A16

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