posted by Mark McGill, RD
I'll admit I've been quite busy these days and thus, my ability to post has been compromised.
But rest assured fellow readers I am still cooking away and will have new recipes posted in the not-too-distant future.
If you or someone you know is attempting to lose weight a question that will likely be posed is “How many pounds have you lost?” Of course, the numbers on a scale will be tracked but they shouldn’t be the only indicator of success. When measuring success, it’s important to look at the other areas of your life that have improved. Do you have more energy compared to before when you play with your grandkids? Are you cooking more meals from scratch and eating out less frequently? Have you increased your consumption of vegetables? Are you eating less refined carbohydrates? Are you more physically active? Are you sleeping better? Are you happier? In general, are you healthier now compared to before? If you answered yes to one or more of those questions then you have achieved a level of success that you should be proud of - regardless of what the scale says.
[Full disclosure. Dr. Freedhoff was sent this book by the author]
Maybe it’s because you’ve been diagnosed with high blood pressure, or are at increased risk of stroke or heart disease.
Perhaps you simply want to lead a healthier lifestyle.
Whatever the reason, the question I hear on a regular basis is: How do I lower my sodium intake? Throwing away the salt shaker is a great start, but given the incredible saltiness of most supermarket purchased packaged foods, it’s often not enough.
What’s the solution?
Registered Dietitian and author of Hold That Hidden Salt! Maureen Tilley understands this and has created a cookbook that provides "recipes for delicious alternatives to processed, salt-heavy supermarket favourites".
Canadians average 3400 mg of sodium per day with 75% coming from processed foods. The average adult needs only 1500 mg daily. So why is there so much sodium in our food supply? According to Maureen, it’s to generate profits for salt manufacturers and food companies who use it to cheaply preserve foods and improve their flavour. Food companies argue that without the amount of salt they’re using their products would be tasteless. They’ve even attempted to demonstrate this by providing product samples without salt to show how ‘poor’ they are without it. What they conveniently forget to mention is that if they were required to reduce the amount of sodium they would have to switch to more expensive substitutions which would negatively affect their bottom line, substitutes that they don’t add into the foods with the removed sodium.
If you’re trying to reduce your home’s sodium intake, I highly recommend picking up Maureen’s book. It is well organized, easy to read and if nothing else will get you cooking more foods from scratch – something we should all do more frequently if we want to live healthier lives (and save money!).
The book begins by explaining how to determine the amount of sodium in a food accompanied by a list of which foods are high in sodium. Some are more obvious than others – e.g. frozen meals are a main culprit whereas breads may not come to mind as quickly but are often quite laden with the stuff. Also discussed are daily sodium requirements by age, and easy to follow explanations of high blood pressure and the DASH (Dietary Approaches to Stop Hypertension) dietary guidelines.
Recipes are divided into the following categories: Breakfast Foods and Breads, Snacks and Appetizers, Soups, Salads and Side Dishes, Condiments, Dressings, Sauces and Seasonings and finally, Main Dishes. In each section, Maureen presents a brief commentary on why a type of food (e.g. salsa, chip and veggie dips, meatballs) is high in sodium and an accompanying nutrition facts panel based on a specific example (e.g. Old El Paso Salsa, Ruffles Dip, President’s Choice Blue Menu Lean Italian Beef Meatballs). She then suggests alternative made-from-scratch versions that are lower in sodium. How much lower? The following examples are particularly eye-opening:
Knorr Frozen Shrimp, Asparagus and Penne (1300 mg per 340 g serving) vs. Maureen’s Garlic and Basil Shrimp Medley recipe (141 mg per serving).
Quaker Blueberry Muffin Mix (300 mg per 38 g serving) vs. Maureen’s Blueberry Bran Muffin recipe (87 mg per 54 g serving).
Quaker High Fibre Raisins & Spice Oatmeal (220 mg per 43 g serving) vs. Maureen’s High-Fibre Oatmeal recipe (37 mg per serving)
Heinz Ketchup (140 mg per tbsp) vs. Maureen’s Ketchup recipe (9 mg per tbsp(
I prepared two recipes: curry, lentil and sweet potato burgers (p. 117) and cinnamon garlic sweet potato and turnip fries (p. 74). Both recipes were easy to follow and took less than 45 min (prep and cooking time). The burgers were tasty, filling and high in fibre (7 grams per burger) while the curry paired well with the sweet potato. The fries were certainly different as using cinnamon and garlic together is not something I’ve tried before. I was pleasantly surprised by the combination, though I found the cinnamon over-powered the garlic as I was eating them. I only really noticed the garlic about thirty minutes later. I prepared them for my younger brother (who is a very picky eater) and my mother on two separate occasions. Both enjoyed them and stated that they would have them again. As for the sodium: We saved 378 mg per burger (compared to M&M Angus Beef Burgers) and 283 mg per serving for the fries (compared with McCain Superfries Xtracrispy Straight Cut Fries).
Some may argue that they need to add salt to food to make it taste good. The reality is food tastes good without salt – we’ve just become accustomed to food containing too much of it. It is possible to retrain your taste buds to like foods without added salt, to experience foods as they were meant to be enjoyed. As Maureen correctly points out: “After a couple of weeks of moderate daily amounts of salt, you’ll find that many of the items you used to find ‘normal and ‘tasty’ will seem excessively salty.”
In the end, I can confidently recommend this book to not only those looking to reduce their sodium intake but to anyone who wishes to live healthier by consuming less processed food and more home-cooked meals.
A few posts back I suggested soya nuts as an alternative to the more commonly consumed almonds, peanuts and cashews. Today, I would like to introduce another member of the soy family – edamame. Often served as an appetizer, these little beauties make a quick and tasty snack and are also a convenient way to boost the protein and fibre content of your meal. Buy them shelled or pop them right from the pod!
Per ½ cup serving:
Protein: 17 g
Sodium: 19 mg
Fibre: 5.5 g