My parents fought. Not over bills or child rearing. They warred over salt.
Mom wanted less; it made her feet and ankles swell. Dad wanted more, and if a dish lacked it, he’d chant “salt, salt, salt” until the salt shaker rested in his palm. In their 65 years together, the fervid mealtime sodium battle never quieted.
Mom had high blood pressure, dad’s was low. Mom said that for her, salt was poison. Indeed, she was salt sensitive and consuming too much increased her blood pressure, a leading risk factor for heart disease and stroke.
Current dietary guidelines for Americans from the Centers for Disease Control and Prevention recommend that the general population should consume no more than 2,300 milligrams of sodium per day (about 1 teaspoon of table salt). They suggest that people who have high blood pressure or are African American or are over age 40 should consume no more than 1,500 milligrams per day. But there are studies that contradict these recommendations, some advising that only 25 percent of the U.S. population is actually salt sensitive. Your personal physician is probably the best guide.
Foods that contain 35 milligrams or less per serving are considered very low in sodium. Foods that contain 140 milligrams or less per serving are defined as low sodium.
Yes, salt makes food taste better. But the low-salt cook can build flavor by using specific ingredients. I call these vibrant substitutions “heroes” – low-salt heroes.
According to the “Low Salt Cookbook” from the American Heart Association (Clarkson Potter, $23.99), using plenty of pepper, garlic, onion, and/or lemon give foods more distinctive flavor. That’s a good start. Here are more hero specifics:
Citrus zest: The colored portion of the peel (without the white pith) adds pizzazz, both in flavor and aroma. Grate the zest with a Microplane grater or a flat grater; or use a swivel-bladed vegetable peeler to cut no-pith strips from the citrus and mince it with a sharp knife.
Fresh herbs: Chop fresh herbs and add them during the last few minutes of cooking, or add them raw as a garnish. Italian parsley is very versatile and adds an alluring fresh taste. If you like, combine it with other fresh herbs that have distinct flavor personalities, such as basil, dill, tarragon or mint.
Whole spices: If your spices date back to the Bush administration, buy fresh ones. Grind the whole spices in a spice grinder (I have an inexpensive coffee grinder that I use only for spices). Quickly toasting whole spices builds flavor, too. Place them in a small skillet on medium-high heat. Shake handle to rotate spices as they lightly brown. Transfer to a plate or bowl to cool before grinding.
Buying pre-ground spices: Purchase them in small containers and write the date on them. Whole spices will stay fresher longer, for up to three or four years, whereas ground spices stay fresh only between one and two years. You don’t need to worry about them “going bad.” They won’t hurt you. Spices that have been hanging around for a long time will just lack gusto.
Citrus juice or vinegar: Sprinkle either one on savory foods to enhance the flavor. Vinegar is delicious on vegetables such as greens; citrus juice is especially tasty on low-acid fruits such as cantaloupe.
“Salt” shaker: Fill a salt shaker or pepper shaker with a combination of finely ground dried herbs and spices, or buy salt-free herb-based blends.
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