This week is salt awareness week! So, I thought I would share some ideas on how to reduce salt in the diet! Salt is required for our bodies to function, but currently, we are eating far more than required. Therefore, increasing our risk of developing high blood pressure (BP), which is the main cause of stroke. High BP can also lead to heart attacks and heart failure, which are the most common cause of death/illness globally.
So, how can you reduce your intake?
- Focus on various other flavours – be adventurous with herbs & spices during cooking or using lemon/lime juices! Therefore, enhancing the flavour of your meals without the added salt!
- Reduce intake of highly processed foods, as large quantities of salt may be added. Again, aim to focus on cooking your own meals at home so you’re in control of what is added!
- Opting for foods with lower sodium i.e. soy sauce, or opting for plain nuts instead of salted. All simple swaps that can be made to reduce your salt intake
And no, kosher, Himalayan salts are not “better” for you, they still have the same impact. So, again, it’s not about completely cutting out the salt but focusing on reducing it when possible!
Time: 30 mins / Difficulty: Easy / Serves: 3 servings
442 Kcal / Fat 25g / Protein 39g / Carbs 13g *curry ingredients only
- In a pan heat the oil and saute the onion for 5 minutes
- Add chicken and cook for a further 5 minutes
- Add the garlic, ginger and coriander and cook for 1 minute
- Add coconut milk, carrots, curry paste, salt & pepper and stir. Reduce heat and bring to a boil for 5 minutes or until thickens
- Add spinach, lime juice and stir for approx 1-2 minutes. Add the sugar and extra salt, pepper, and curry paste for desired taste
- Serve with cous cous, rice, quinoa, naan
Time: 40 mins / Difficulty: Easy / Serves: 8 servings
230 Kcal / Fat 16g / Protein 17g / Carbs 2g
Heat oven to 180c, and line a muffin tray
Heat the oil in a frying pan, add broccoli, pepper and onion for five minutes
Separately, whisk eggs with milk, paprika, and half the cheese in a bowl and add the vegetables
Spread evenly across 8 muffin holes, and top with cheese and chives
Bake for 15 minutes or until cooked through!