Salt is the new trans fat, it seems.
Experts are warning us that high intake of salt may lead to high blood pressure, heart attack or stroke. Although salt, is a mineral that is essential for our health, we consume this often hidden flavouring in excess.
Nearly 80 per cent of the salt in North American diets comes from processed and packaged food. Another 10 per cent of our salt intake is the salt that occurs naturally in foods. This means that you only control 10 per cent with the saltshaker.
In order to stay healthy it’s important to take steps to lower your salt intake today. In the spirit of “Heart Month” try some of my delicious lower sodium recipes.
Smoked Salmon Sushi Squares
Prep time: 15 minutes
Cook time: 12 minutes
My corporate clients vote this their favorite appetizer. It’s the perfect solution for those who shy away from sushi because of concern about eating raw fish. Nori is available in good quality supermarkets and Asian food shops.
Sushi usually goes with soy sauce, but soy sauce is high in sodium delivering 1000 mg of sodium per 1 tbsp, which is half of your daily intake of this mineral. If you are using soy sauce, use low sodium soy-sauce, which has only 500 mg and use as little as you can.
Serves 16
Ingredients:
• 2 cups sushi rice
• 2 cups water
• 1/4 cup rice wine vinegar
• 1 Tbsp granulated sugar
• 16 thin slices English cucumber(unpeeled)
• 4 oz smoked salmon
• 1 Tbsp light mayonnaise
• 1/2 tsp wasabi (Japanese horseradish)
• 1 sheet nori (dried seaweed)
• 1 tsp sesame seeds, toasted
• Low-sodium soy sauce, wasabi and pickled ginger (optional)
Method:
- 1. Combine the rice and water in a saucepan. Bring to a boil and boil for 1 minute. Reduce the heat to low, cover and cook for 12 minutes. Remove from the heat and let stand, covered, for 10 minutes.
- 2. While the rice cooks, combine the vinegar and sugar in a small saucepan. Bring to a boil, stirring to dissolve the sugar. Remove from the heat.
- 3. Turn the rice out into a large bowl. Stir in the vinegar and sugar mixture. Cool just until the rice no longer feels hot. Don’t let the rice get cold or it will dry out.
- 4. Line an 8-inch square baking dish with plastic wrap. Cover the bottom with the cucumber slices. Lay the smoked salmon over top. Mix the mayonnaise and wasabi together and spread over the salmon.
- 5. Place half of the rice over the mayonnaise. Pat it firmly to an even thickness, dipping your fingers in water to prevent the rice from sticking to your hands. Top with the nori. Add the remaining rice, patting it firmly to an even thickness.
- 6. Invert onto a serving platter and cut into 16 pieces. Sprinkle with the sesame seeds. Serve immediately, or cover with plastic wrap and refrigerate for up to 8 hours. Serve at room temperature, garnished with soy sauce, wasabi and pickled ginger, if desired.
Potato Wedges
Prep time: 5 minutes
Cook time: 40 minutes
These are the best and healthiest french fries you’ll ever eat — forget deep-fried fast-food ones that can contain more than 20 g of fat and 400 mg of sodium in a medium serving. These homemade fries are delicious and much healthier. Experiment and use any seasonings you like.
You can cut the potatoes early in the day, as long as you keep them in cold water so they won’t turn brown. Serve them with your favorite meal.
Serves 6
Ingredients:
• 3 large baking potatoes (about 2 lb), scrubbed
• 2 Tbsp olive oil
• 1 tsp finely chopped garlic
• 2 Tbsp grated Parmesan cheese
• ¼ tsp chili powder
• 3 Tbsp chopped parsley
Method:
- 1. Preheat the oven to 375°f. Lightly coat a rimmed baking sheet with cooking spray.
- 2. Cut each potato lengthwise into 8 wedges. Place on the prepared baking sheet. Combine the oil and garlic in a small bowl. Combine the cheese and chili powder in another small bowl. Brush the potato wedges with half of the oil mixture, then sprinkle with half of the cheese mixture.
- 3. Bake for 20 minutes. Turn the wedges and brush with the remaining oil mixture and sprinkle with the remaining cheese mixture. Bake for another 20 minutes or just until the potatoes are tender-crisp. Garnish with parsley.
