17 May is World Hypertension day. Hypertension (high blood pressure) can lead to strokes and heart attacks, therefore it is very important to control it. Salt causes an increase in blood pressure level, so whether you already have high blood pressure or not, it is a good idea to decrease your salt intake. Here are just a few of the many delicious ways to increase flavour in your food and decrease the need for salt and salty ingredients.
Use aromatic vegetables: onions, carrots, celery, garlic, green pepper.
Chop these vegetables finely and sautee in oil as a base for almost any dish, this will increase flavour depth tremendously, as well as increase veg intake! Aromatic vegetables can also be used instead of stock, which is very high in salt.
A squirt of freshly squeezed lemon juice increases intensity of the other flavours in your food.
Add a teaspoon full of herbs to increase delicious aromas.
Origanum: goes well with chicken, pasta and meat dishes.
Thyme: goes well with mushrooms, and most veg
Basil: use in any tomato based dish
Rosemary: great in stews, lamb, roast meat, and braai meat
Dill: goes well with fish
Coriander leaves(dhania): very strong flavour, freshens up your dish
Sage: fry leaves in a little oil, goes well with chicken and butternut
Add some spice to your life.
Curry: will increase flavour about a hundred times in any dish!
Pepper: a strong flavour, salt and pepper are known to go well together, and adding extra pepper instead of extra salt will make a previously bland flavour taste much fuller.
Chilli: a small amount will enhance other flavours in any dish, a large amount will often make you reach for water or yoghurt and forget about salt completely!
Ginger: useful in asian dishes, brings a fresh lightness to food
Ground coriander : reduces need for salt in meat, but also adds a savoury meatiness to veg dishes
Paprika: gives a sweet smoky flavour and also intensifies red colour in food
Go on, try some of these delicious flavours and prevent hypertension!
I am a registered dietitian, and this is my blog.
Please don't see it as anything other than a blog; general information, snippets that I find interesting, and recipes that I enjoy. It is not meant to replace individual healthcare from myself or other healthcare professionals.