Less salt in Christmas and New Year recipes , please!
The year-end preparations do not need a lot of salt to make it taste good. On the contrary! Here’s how to handle sodium at this time, when it’s common to overdo it
If in the rest of the year the Brazilian already extrapolates more than twice the recommendation of not eating more than 5 grams of salt per day , imagine in December, the month of the meal. But here’s some great news: it’s great to keep up with Christmas and New Year’s recipes and still reduce the consumption of this ingredient associated with high blood pressure .
To help with this task, we listened to three nutritionists. They teach five simple culinary tricks to temper the typical dishes of parties with lots of flavor (and little sodium) . Check below:
1. Condiments highlight main courses
Beatriz Tenuta Martins, nutritionist and professor of the Nutrition Course at Senac Aclimação in São Paulo, defends the use of various condiments in the traditional recipes of turkey, chester and even cod to create versions with less salt. Try, for example, lemon pepper, paprika (sweet or spicy) and peppers .
Herbs such as oregano , rosemary and dill sane other great choices. When they enter the scene, they emphasize the flavor of the dish, taking away the desire to add salt pips.
Specifically in the case of meats, Beatriz suggests to use the marinade – that liquid usually made with white wine or beer and seasonings. Just leave the food in sauce to soften it before cooking.
“During the preparation, it is good to put a fresh branch of the same herb used in the marinade to release the smell of the dish and stimulate the appetite,” adds Beatriz.
2. Sauces value salads
Even a simple salad of leaves gets a special touch when accompanied by a sauce. And then, you do not need to whip up salt.
Suggestion: prepare a version with olive oil, juice of a coarse lemon and mustard (look for a no-salt alternative in the market). Beat with an evenly blended mixture and use in recipes. If necessary, you can add a pinch of salt.
Another item that, according to Beatriz, highlights the flavor of the recipes is the balsamic aceto. The most refined of the vinegars , it is made from the fermentation of grapes and is not contraindicated for hypertensive.
3. Mix of coarse salt and herbs is successful with grilled
It is not that coarse salt does well. But by blending it with herbs, you create a seasoning with less total amount of sodium.
One great trick taught by Senac’s teacher is to prepare a blend of 30% coarse salt and 70% dried herbs, such as basil , oregano, parsley , sage and herbs from Provence. Mix well and put in a grinder to use on the vegetables, meats and grilled fish.
“We used this mixture in courses to reduce salt intake,” says Beatriz. The tip is also worth replacing the pure coarse salt used in barbecues .
4. Broths are wildcard in the kitchen
The nutritionist Isabel Cristina Kasper Machado, professor of the Gastronomy Technology Course of the Federal University of Health Sciences of Porto Alegre , is against totally removing the salt from the recipes. She explains that the seasoning accentuates the other flavors and is present in our taste memory. It’s that old story: in moderation, there are no bans at the table.
Still, the expert highlights a strategy that avoids sodium overload: preparing a broth. “He does not mask the main star of the dish, but leaves a very good taste,” he says.
Just give priority to homemade versions – many industrialized options come loaded with sodium. Isabel gives a delicious recipe: put 5 liters of water in a pan, adding 4 onions, 2 carrots, 1 leek of leeks, 1 celery, 1 bay leaf , parsley stems and thyme branches. Also use peels, leaves and stalks of vegetables and greens to reuse them, provided they are thoroughly cleaned.
Cook over low heat, uncovered. If necessary add a little salt at the end of cooking.
Expect to cut in half to strain and store for 48 hours in the refrigerator or frozen in ice packs for 30 days.
5. More light pates
Nutritionist Anita Sachs, of the Federal University of São Paulo (Unifesp) , says that another way to reduce salt, especially in pates and pastas, is to bet on ricottaor cottage cheese . The secret is to mix with parsley and chives finely chopped and with a little grated onion.
If you want a pâté with a more pronounced flavor, season with sweet or spicy paprika and a little olive oil if you wish. “You can also prepare a pesto with just a cup of basil, watercress or arugula, a little olive oil and a pot of whole or skimmed yogurt,” he teaches.
Then serve with brown bread or black toast. A delight!
What suits what?
Vegetables : rosemary, thyme , oregano, parsley, chives, sage, curry , thyme and nutmeg.
White meats : rosemary, dill, mint , chives, marjoram, oregano, curried parsley, sage, lemon pepper, turmeric (turmeric) , coriander and nutmeg.
Red meat : tarragon , basil, bay leaf , chives, parsley, oregano, pepper , calabrian pepper, jamaica pepper, paprika, mustard, paprika and chimichurri (typical Argentine and Uruguayan seasoning that can be found dehydrated or as creamy sauce).
Other measures against salt
• The ideal is to banish the salt shaker from the table. So you discipline the family not to automatically add more of that ingredient to the food after it’s ready.
• To accustom the palate to the herbs, try them separately until you learn how to use them.
• Lemon is very versatile in the kitchen. Mix your juice to the roasted sesame and you will have a good seasoning for white meats, for example
• Sprinkle two onions on a whole onion and bring to the low heat to boil with the milk that will serve as the base for the white sauce. Also add a bay leaf More flavor for your recipes: Meet the Natural Milk Itambé, the balance between good, healthy and natural nutrition Sponsored
• Do you like black pepper, chilli pepper or cayenne? So only grind those that are in grain at the time of serving. This gives a special aroma to the dish
• Prepare a flavored salt, following the tip of nutritionist Isabel Kasper. Bring to the fire a small handful of coarse salt with good amount of your favorite herb or spice. Heat for a few minutes until the aroma begins to loosen from the pan. Beat in blender and use in recipes