Things are getting a little challenging and my weeks are falling behind so I should just say this is tweak number 21. Now that we have ditched the salt or adapted to a low sodium diet, it is time to spice things up a bit. Most people associate a low salt healthy diet with being very bland. Believe it or not, excess use of salt actually dulls the taste buds and overpower food’s natural taste. The no-salt cooking guru states that "… when you stop eating salt, your palate gradually recovers, and you're able to detect the real taste of food within two to three months." A big reason he has been able to stick to his diet for more than a decade is his creativity in the kitchen.
The best way to begin tasting your food instead of relying on salt as a flavoring is to experiment with fresh herbs and spices. There is a vast array of herbs to chose from that will spice up food. Of course certain herbs and spices go together well with certain foods and in different combinations like in ethnic cuisines. Once I decided to explore this tweak I immediately realized how broad of a subject this can be, therefore this is meant to help get the creative juices flowing. If you have never cooked with fresh herbs and spices, and relied on salt, this will be a challenging yet exciting task.
There are quite a few spice combinations that are used frequently in low sodium or no-salt cooking. Things like garlic, parsley, basil and onions go along way to adding flavor to your food without the use of salt. If you really want to spice up your food, then kick it up a notch and add any variety of hot peppers. Many experts agree that eating hot peppers revs up the metabolism.
Spice combinations:
- Jamaican jerk seasoning
- Fresh basil and red pepper
- Rosemary, thyme, sage, garlic and pepper
- Dill, garlic, minced onions, parsley and pinch of red pepper
- Basil, oregano, pepper
- Onion, garlic, and thyme
- Onions, garlic spiced with cumin, ginger, cinnamon (Moroccan)
- Garlic, rosemary, thyme and parsley
- Onion powder, garlic powder and paprika
- Italian Herb Seasoning Blend
- Cayenne Pepper
- Any hot peppers (jalapeno, habanero, green chile, etc.)
There are many new no-salt spices on the shelves you can try like Ms Dash or some McCormick spices. But if you want to make your own low-salt spice here is a recipe to get you on your way. I found this one on Allrecipes.com.
Spicy Herb Seasoning
Ingredients:
1 tsp cayenne pepper
2 tbsp garlic powder
2 tsp dried basil
2 tsp ground savory
2 tsp onion powder
2 tsp dried sage
1 tsp grated lemon zest
2 tsp ground mace
2 tsp dried thyme
2 tsp dried parsley
2 tsp dried marjoram
2 tsp ground black pepper
1 tsp paprika
Directions:
1). Crush or grind all the ingredients together. Let stand at least overnight before using. Keep this mixture in an airtight container
Asian Zing Chicken Tenders Sauce
2 tsp cornstarch 1 tbsp soy sauce
4 tsp rice wine vinegar 1 tsp lemon juice
½ cup light corn syrup ¼ tsp ground ginger
1/3 cup granulated sugar ¼ tsp salt (optional)
¼ cup chili garlic sauce (sambal) ¼ tsp minced garlic
¼ tsp dried marjoram
¼ tsp dried oregano
¼ tsp thyme
1/8 tsp ground black pepper
Directions:
1). Preheat oven to 350 degrees F.
2). Toss garlic cloves with oil in small oven safe dish and bake in oven for 20 minutes or until cloves soften and begin to turn light brown. Cool garlic and then run cloves through garlic press or finely mince with sharp knife.
3). Combine garlic and remaining ingredients in small bowl and stir well. Cover and chill for several hours or overnight before using.
4). To use sauce, pour ¼ cup over 12 cooked chicken wings, breaded tenders or chicken nuggets and toss until coated.
Jerk Paste for Chicken, Ribs or Fish
1/3 cup plus 1 tbsp red wine vinegar 2 tsp paprika
1 habanero pepper, coarsely chopped 2 tsp salt (optional)
¼ cup dark brown sugar 1 ¼ tsp ground black pepper
4 cloves garlic, quartered 1 tsp dried thyme
2 green onions, chopped ¼ tsp ground cinnamon
1 tbsp chopped parsley ¼ tsp ground cloves
1 tbsp lemon juice ¼ tsp ground ginger
2 tsp ground allspice ¼ tsp coriander
½ cup unsalted butter
Directions:
1. Make jerk paste by combining all ingredients except butter in food processor or blender until no big chunks of garlic. Pour into saucepan and add butter. Cook over medium heat until bubbling, then reduce and simmer for 2 minutes. Then brush on meat and bake in oven until done
Sweet and Spicy Glaze for Fish
1 tsp minced garlic 2 tbsp chili paste
1 tsp vegetable oil 1 tsp minced cilantro
2/3 cup dark brown sugar ¼ tsp soy sauce
2 tbsp water 2 ½ tbsp rice vinegar
¼ cup Kikkoman hoisin sauce
Directions:
1). Make sweet and spice glaze by sautéing garlic for 1 min in 1 tsp of oil in sauce pan. Add remaining ingredients except rice vinegar and simmer for 5 min or until thick. Add rice vinegar and then remove sauce from heat, cover until needed.
Chicken Marinade
½ cup olive oil 1/3 cup chopped parsley
½ cup honey 1 seeded, chopped jalapeno
3 tbsp rice vinegar 2 tsp minced garlic
2 tbsp lime juice 1 tbsp diced onion
¾ tsp salt (optional)
Directions:
1. Make marinade by combining all ingredients in blender on high for 1 min. Pound chicken flat with mallet. Combine chicken with marinade in zip-top bag and refrigerate for 2-3 hours. Then grill, bake or broil chicken.
Jerk Seasoning
2 tsp dark brown sugar ½ tsp dried thyme
¾ tsp salt (optional) ½ tsp ground black pepper
½ tsp paprika ¼ tsp ground allspice
½ tsp crushed red pepper flakes ¼ tsp cayenne pepper
1). Combine all ingredients. Use on chicken, steak, or fish
Spicy Vegetables
2 tbsp minced onion 1 ½ tsp rice vinegar
1 tbsp minced garlic 1 tsp lemon juice
1 tbsp canned diced green chiles, rinsed & minced ¼ tsp salt (optional)
2 ½ tsp soy sauce 1 ½ tbsp vegetable oil or canola oil
2 ½ tsp chili garlic sauce (sambal)
(Use fresh green beans, broccoli, or asparagus)
Directions:
1). Combine onion, garlic, chiles, soy sauce, chili garlic sauce, rice vinegar, lemon juice and salt in small bowl. Cover and store for several hours or overnight.
2). To prepare beans, heat 1 ½ tbsp of oil in a wok or saute pan on medium heat. Add beans and cook for 2 min or until beans begin to brown in spots.
3). Add spicy garlic mixture to beans and cook for 2-3 min, until beans are cooked. Beans should be cooked al dente or with just a slight snap to them.
Seasoning Blend For Sweet Potato Wedges
1 tsp salt ¾ tsp ground black pepper
1 ¼ tsp granulated sugar ¾ tsp paprika
¼ tsp onion powder 1/8 tsp ground coriander
¼ tsp garlic powder pinch ground cinnamon
1/8 tsp ground cayenne pepper
1). Blend all ingredients together in small bowl
Assignment
There are certain herbs and spices that are better for weight loss, refer to “10 Spices, Herbs That Aid Weight Loss” by Dr. Mercola and choose three or more of these herbs and spices that best suits your needs and incorporate them into your cooking.
Weekly Checklist (Weeks 1-20)
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Grab a Superfood
Plan Your Healthy Day
Trade Up Your Oil
Eat Lower on The Glycemic Index
Whip Up A Power Smoothie
Willpower Versus Skill-power
Ditch The Salt
Spice It Up!
References
“No-salt cooking Guru”
http://www.hearthealthyonline.com/blood-pressure/lower-blood-pressure/no-salt-pioneer_1.html
Allrecipes.com
http://allrecipes.com/recipe/spicy-herb-seasoning/
Picture Sources
Dried Spice Rack
Fresh Spices
Herbs & Spices
