To Salt or Not To Salt?

It’s the age-old staple at the dinner table that we all know and love so well: Salt. One simple shake of its palm sized container unleashes flavor upon any recipe. Perhaps this is why it has become the main ingredient in so many foods in our diet. But as we place that saltshaker on a pedestal, we are missing out on a world of flavor offered by other spices and herbs that are also conveniently available in one simple shake. Not all of us have fresh herbs or spices on hand all the time, but never fear! You can replace them in a recipe with the dried version at a ratio of 1:3. If it calls for one tablespoon of fresh, simply add one teaspoon instead! 

Shifting our focus from using salt to flavor our foods to other spices and herbs can affect more than just the taste of a meal; it can save our lives! Reducing the amount of salt in our diets has major health benefits, especially when it comes to reducing blood pressure and improving heart health. It is recommended that a person’s daily salt intake should not exceed 2,300 milligrams, which is equal to one teaspoon!

Easier said than done? It may seem that way, especially with how food is prepared and packaged. But it doesn’t have to be that way! Try starting with these simple suggestions:

1. When shopping, look for items that are unsalted or low sodium, including limiting processed foods. 
2. With canned items such as beans or corn, simply rinse and drain to decrease the sodium content!
3. Taste your food before salting it. You might find it’s perfect the way it is, without the extra salt!
4.  Experiment with new flavors like in the examples below!

Carrots	Nutmeg, cinnamon
Chicken	Coriander, cumin, cayenne pepper
Broccoli	Lemon pepper
Fish	Rosemary, thyme, oregano
Green Beans	Dill

Minestrone Soup Recipe

Ingredients:

• 4.5 T olive oil

• 1200 g diced onions

• 100 g minced garlic

• 400 g diced carrots

• 300 g diced celery

• 1.25 T dried oregano

• 1 tsp black pepper

• 1 T salt

• 1.25 minced basil

• 210 g diced bell pepper

• 350 g diced zucchini

• 10 c vegetable broth

• 10 c water

• 5 c tomato puree

• 0.75 c tomato paste

• 3.75 c cooked garbanzo beans

• 7.5 T dry red wine

• 415 g chopped tomatoes

• 1.25 c dry pasta

Cooking Directions
In a large pot, saute onion, garlic, and carrots in olive oil for 10-15 minutes, or until onions are very translucent. Add celery, oregano, black pepper, salt and basil. Cover and cook over low heat for 5-10 minutes. Add peppers, zucchini, broth, water, tomato puree, tomato paste, garbanzo beans, and red wine. Bring to a boil, reduce heat and simmer for 15 minutes. Add tomatoes. Cook pasta separately and add right before serving.

Make it a Meal!

Try this quinoa salad with your Minestrone Soup to make it a meal! Simply mix the ingredients together and toss with olive oil and lemon juice!

• 2 cups cold cooked quinoa

• 2 cups fresh spinach leaves chopped

• 1 cup chopped cucumber

• 1 cup halved cherry tomatoes

• 1 large avocado pitted, peeled, and chopped

• 2 green onions sliced