Anne BralyReducing sodium in our diets is nothing new, but according to the American Heart Association, Americans continue to consume more than twice the recommended amount on a daily basis.
Nine out of 10 Americans consume between 4,000 and 4,500 milligrams a day, says Chattanooga food coach and registered dietitian Pamela Kelle, and we should be eating between 2,000 and 2,500 milligrams daily. But this, too, depends on several factors:
* Age: Adults 51 and older should watch how much salt they consume.
* Ethnicity: Blacks are more likely to suffer from the risks associated with high-sodium diets, according to the Centers for Disease Control.
* Medical status: People with high-blood pressure, diabetes and chronic kidney disease should monitor their sodium.
* Weight: Being overweight or obese increases your risk of having high blood pressure, diabetes and cardiovascular disease. Consuming added sodium only increases these risks.
But salt makes foods taste so much better, you say?
"Salt sits on the surface of foods and on our tongue, acting as a type of magnet to flavors," Kelle says. "Some people salt food without tasting it and want to taste salt as much as the food itself."
Kelle notes that 65 percent of sodium comes from the salt in packaged and convenience foods and 25 percent from restaurant meals, so just 10 percent of it comes from your salt shaker at home.
On a happier note, while Americans continue to enjoy salt a little too much, we do seem to be getting better at reducing our intake.
"People are becoming more aware with the push for buying less packaged foods. This would naturally decrease the amount consumed," Kelle says. And they're also learning to read labels better, she adds.
"It just takes a while to learn to enjoy foods with less salt."
You can also take a whack at your salt intake with a little bit of kitchen creativity. Originally, salt was used as a way to protect foods from spoilage, but now many recipes rely on it as a way to improve the aroma, reduce bitterness and balance out the flavors of a dish. Many cooks know, though, that there are plenty of substitutes that add just as much flavor and provide some health benefits, too. For instance, the tumeric in curry powder is thought to help guard against cancer and improve memory. And ginger is thought to alleviate symptoms of gastrointestinal distress.
Here are some herbs and spices that Kelle has found useful:
* Basil: Sprinkle on eggs, fish, lamb, beef and in stews, salads, soups, sauces. A very versatile herb.
* Bay leaves: Use in meats, stews, chicken, turkey, soups and tomatoes.
* Chives: Chop and add to eggs, salad, sauces, soups, meats, vegetables and rice.
* Cider vinegar: Sprinkle on salads, vegetables, potatoes and in sauces.
* Cilantro: Chop and sprinkle over meats, chicken, fish, tomatoes, rice and pasta.
* Curry powder: Try a little on meats, chicken, fish, tomatoes and eggs.
* Dill weed: A good salt substitute in fish, soups and potatoes.
* Garlic: An all-around favorite on meats, poultry, fish, vegetables, rice, breads and pasta.
* Ginger: A nice spice for chicken, fish and fruits.
* Rosemary: Tasty on meats, potatoes and pasta.
* Sage: Adds a depth of flavor to meats, stews, biscuits, tomatoes and green beans.
I found this recipe at allrecipes.com and tweaked it a bit, making it a tad less fattening using fat-free half-and-half. The original recipe also calls for rotelle pasta, but having only angel hair on hand, I found it worked beautifully. I also added snow peas for color, texture and even more taste. And with little salt, it's ideal for the low-sodium diet. Oh, and flavoring a dish with lemon is another way of tricking your salt-loving tastebuds.
Creamy Lemon Chicken Pasta
3 skinless, boneless chicken breast halves
1 lemon, quartered
2 teaspoons garlic powder, divided
1 teaspoon ground black pepper, divided
2 (14.5-ounce) cans low-sodium chicken broth
1/4 cup fresh lemon juice
1 (8-ounce) package rotelle or angel-hair pasta
1 cup fat-free half-and-half (or 1/2 cup heavy cream combined with 1/2 cup fat-free half-and-half)
1 teaspoon grated lemon zest
Snow peas or broccoli, cooked al dente (optional)
Mushrooms, canned or fresh that have been sauteed till tender (optional)
Heat oven to 350 degrees. If not using leftover cooked chicken (see note below), place raw chicken breast halves in a lightly greased baking dish. Squeeze lemon over both sides of the chicken breasts and season both sides using 1 1/2 teaspoons garlic powder and 3/4 teaspoon pepper. Bake for 40 minutes, or until juices run clear and chicken is no longer pink inside.
Meanwhile, in a large saucepan, season the chicken broth with the remaining 1/2 teaspoon garlic powder and 1/4 teaspoon pepper. Bring to a boil and add lemon juice and pasta. Cook over medium heat, stirring occasionally, until all liquid is absorbed, about 25 minutes.
Cut cooked chicken into bite-sized pieces and stir into cooked pasta, along with the cream and lemon zest. Cook, stirring, over low heat for 5 minutes. Remove from heat and let stand 5 minutes. Stir in snow peas and mushrooms, if using. Stir thoroughly before serving. Delicious served with a lettuce or fruit salad.
Note: You may use leftover chicken for this recipe and bypass baking the chicken breasts. If doing so, toss leftover chicken (cut into bite-sized pieces) with a little lemon juice and garlic powder before adding to the pasta.
Food Awards
Blackberry Farm swept the 2015 Good Food Awards held recently in San Francisco. The five-star resort, located north of Chattanooga in Walland, Tenn., picked up awards in the beer category for its Classic Saison brew. In the cheese division, it took home the prize for Under the Pines, a cheese made from raw cow's milk and aged in pine needles. And, in the honey category, it won for its signature Blackberry Farm Honey.
A little closer to home, Sequatchie Valley Creamery, again this year, won a Good Foods Award for its Shakerag Blue cheese. The cheese is sold locally at Whole Foods, as well as the Main Street Farmers Market, which is open Wednesdays from 4-5 p.m. at 325 East Main St, between Market Street and Central Avenue and across from Office Coordinators.
Contact Anne Braly at abraly@timesfreepress.com.