Get the Salt Out by C.N.S. Ph.D. Ann Louise Gittleman Page A
Authors: C.N.S. Ph.D. Ann Louise Gittleman
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guanylate, which are potent flavor enhancers that may cause adverse physical reactions similar to what MSG does. Don’t forget that the foods that are best for you come without a label. If this easy-to-make Spring Minestrone from my book
Super Nutrition for Menopause
had a label, its claims would be impressive: home-cooked, healthy style, low in fat, low in sodium, sugar-free, MSG-free and preservative-free!
One to Two Salt Shakers.
SPRING MINESTRONE
1 onion, sliced
1 teaspoon canola oil
2 celery stalks, chopped
3 medium carrots, sliced
1 cup green beans, cut into 1-inch pieces
1 cup sweet peas
1 teaspoon fresh marjoram
1 teaspoon fresh thyme
2 tablespoons chopped fresh parsley 1 cup broccoli florets
1 medium potato, cubed
1 cup mushrooms, sliced
1 strip kombu (see tip 61) (optional)
¼ teaspoon salt (optional)
Sauté the onion in oil over low heat until translucent. Add 1½ quarts of water and bring to a boil. Add all the other vegetables and herbs and stir for 1 minute. Cover and simmer for 20 to 30minutes. (Remove the kombu, if used.) Season with salt, if desired.
Serves 6.
188Keep Hain Healthy Naturals No-Salt-Added Soups on hand to have when you’re sick or just too busy to cook. Remember, it’s fine to add some Real Salt or sea salt at the table if you need to.
One to Two Salt Shakers.
SALAD DAYS
189Enjoy fresh lettuce salads to your heart’s content. Whether you eat a plain mixed green salad or one chock full of a variety of crunchy vegetables, salads are naturally low in sodium, not to mention rich in nutrients like beta-carotene, vitamin C, and potassium.
One Salt Shaker.
BONUS TIP:
Choose darker green lettuce like romaine or red or green leaf over iceberg lettuce whenever possible. Although iceberg lettuce is more familiar to many people than its darker green cousins, it is nutritionally inferior (especially in potassium and folic acid). If you can’t forgo iceberg lettuce right away, gradually mix more dark green lettuce leaves into your regular mix to increase your salad’s nutritional content.
190Don’t be afraid to eat spinach salad, even though spinach is higher in sodium than lettuce. One cup of raw, chopped spinach still contains only 44 milligrams of sodium, which is well within this book’s
One Salt Shaker
definition. (Besides, spinach is beneficial in other important ways: it is the richest source of hard-to-get lutein’, a nutrient that can prevent age-related eye diseases as we get older.)
191Before adding salad greens to your bowl, rub the bowl with half a garlic clove. The garlic essence that is rubbed in will heighten the taste of your greens.
One Salt Shaker.
192Top salad greens with minced fresh herbs ranging from familiar basil and oregano to unusual herbs like chervil. Each one gives salad a refreshingly different flavor.
One Salt Shaker.
193Experiment with pesticide-free, edible flowers on salad. They add aroma and flavor to food, and their bright colors are beautiful and springlike against a “field” of greens. Good flowers to try on salads are any herbs that have bloomed; they have peppery, herbal flavors that are nice additions. Leave small blossoms whole, but cut large flowers into small pieces. Here are some that are especially tasty or pretty: hyssop and anise hyssop; borage; rosemary; thyme; sage; lavender; oregano; scented geraniums; chive, onion, and garlic blossoms; cilantro (coriander); citrus flowers; and nasturtiums.
One Salt Shaker.
194Add pungent “bite” to your salad with fiery radish, chopped red onion, or a garnish of jalapeno pepper. Any of these tastes will keep your taste buds electrified.
One Salt Shaker.
195Become a peppercorn connoisseur: change the taste of salads by cracking different varieties of peppercorns in your pepper mill. From traditional black Malabar peppercorns to green, pink, or white peppercorns, these zesty seasonings are fun to experiment with on salads, especially when you’re reducing the salt in your diet.
One
Super Nutrition for Menopause
had a label, its claims would be impressive: home-cooked, healthy style, low in fat, low in sodium, sugar-free, MSG-free and preservative-free!
One to Two Salt Shakers.
SPRING MINESTRONE
1 onion, sliced
1 teaspoon canola oil
2 celery stalks, chopped
3 medium carrots, sliced
1 cup green beans, cut into 1-inch pieces
1 cup sweet peas
1 teaspoon fresh marjoram
1 teaspoon fresh thyme
2 tablespoons chopped fresh parsley 1 cup broccoli florets
1 medium potato, cubed
1 cup mushrooms, sliced
1 strip kombu (see tip 61) (optional)
¼ teaspoon salt (optional)
Sauté the onion in oil over low heat until translucent. Add 1½ quarts of water and bring to a boil. Add all the other vegetables and herbs and stir for 1 minute. Cover and simmer for 20 to 30minutes. (Remove the kombu, if used.) Season with salt, if desired.
Serves 6.
188Keep Hain Healthy Naturals No-Salt-Added Soups on hand to have when you’re sick or just too busy to cook. Remember, it’s fine to add some Real Salt or sea salt at the table if you need to.
One to Two Salt Shakers.
SALAD DAYS
189Enjoy fresh lettuce salads to your heart’s content. Whether you eat a plain mixed green salad or one chock full of a variety of crunchy vegetables, salads are naturally low in sodium, not to mention rich in nutrients like beta-carotene, vitamin C, and potassium.
One Salt Shaker.
BONUS TIP:
Choose darker green lettuce like romaine or red or green leaf over iceberg lettuce whenever possible. Although iceberg lettuce is more familiar to many people than its darker green cousins, it is nutritionally inferior (especially in potassium and folic acid). If you can’t forgo iceberg lettuce right away, gradually mix more dark green lettuce leaves into your regular mix to increase your salad’s nutritional content.
190Don’t be afraid to eat spinach salad, even though spinach is higher in sodium than lettuce. One cup of raw, chopped spinach still contains only 44 milligrams of sodium, which is well within this book’s
One Salt Shaker
definition. (Besides, spinach is beneficial in other important ways: it is the richest source of hard-to-get lutein’, a nutrient that can prevent age-related eye diseases as we get older.)
191Before adding salad greens to your bowl, rub the bowl with half a garlic clove. The garlic essence that is rubbed in will heighten the taste of your greens.
One Salt Shaker.
192Top salad greens with minced fresh herbs ranging from familiar basil and oregano to unusual herbs like chervil. Each one gives salad a refreshingly different flavor.
One Salt Shaker.
193Experiment with pesticide-free, edible flowers on salad. They add aroma and flavor to food, and their bright colors are beautiful and springlike against a “field” of greens. Good flowers to try on salads are any herbs that have bloomed; they have peppery, herbal flavors that are nice additions. Leave small blossoms whole, but cut large flowers into small pieces. Here are some that are especially tasty or pretty: hyssop and anise hyssop; borage; rosemary; thyme; sage; lavender; oregano; scented geraniums; chive, onion, and garlic blossoms; cilantro (coriander); citrus flowers; and nasturtiums.
One Salt Shaker.
194Add pungent “bite” to your salad with fiery radish, chopped red onion, or a garnish of jalapeno pepper. Any of these tastes will keep your taste buds electrified.
One Salt Shaker.
195Become a peppercorn connoisseur: change the taste of salads by cracking different varieties of peppercorns in your pepper mill. From traditional black Malabar peppercorns to green, pink, or white peppercorns, these zesty seasonings are fun to experiment with on salads, especially when you’re reducing the salt in your diet.
One
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