健康的调味品
Many store bought condiments, like salad dressings and soy sauce, are high in 盐. Lower sodium versions exist but they aren’t available 到处都是 or may still have a lot of 盐.
As a tasty alternative, whip up you own condiments in your kitchen – you’ll save money, too!
番茄酱
Most store-bought ketchups aren’t too high in 盐 as long as you use only a tablespoon or less. These ketchups usually have extra sugar added in the form of high fructose corn syrup, 另一个不必要的补充.
If you use ketchup often, here are some heart-healthy options to try:
- Look for low-sodium or no-盐-added, no-added-sugar versions.
- Try homemade salsa for a topping – you still get that tomato flavor but with less processed ingredients.
- 制作自己的! Cook the following ingredients together on the stove at medium heat for an hour, adjusting the amounts to your liking:
- 1 (6 ounce) can low sodium tomato paste
- 1 tablespoons brown sugar or substitute sugar-brown sugar blend
- 1茶匙大蒜粉
- 1茶匙洋葱粉
辣椒酱
There are thousands of types of hot sauces from around the world. 它们的共同成分? 辣椒! Unfortunately, many of these sauces are high in sodium.
Here are some other ways to add heat to your food:
- Use chopped hot peppers, like jalapeno, poblano or chipotle as an ingredient or a topping. 获得以下建议 用辣椒烹饪!
- Try a few dashes of red pepper flakes or cayenne pepper.
- 制作自己的! Blend together in a blender:
- 2 jalapeno peppers with seeds
- 2瓣大蒜
- 2汤匙醋
- 1 (6 ounce) can low-sodium tomato paste
沙拉酱
Sodium levels in store bought dressings vary from medium to sky high. Often the ‘light’ or ‘fat free’ versions have even more than the original! It’s easy to make your own.
酱油
Soy sauce is extremely high in 盐 - in fact, just 1 tablespoon provides more than half of the daily 1,500 mg amount of sodium that the 美国心脏协会 recommends! The reduced-sodium versions are still fairly high.
Instead, try this simple recipe that mimics the savory, meaty flavor of soy sauce:
- 1 cup low sodium beef or vegetable broth
- 1 tablespoon vinegar (balsamic, cider or rice)
- 2 teaspoons molasses or brown sugar or substitute sugar-brown sugar blend
- 1/8 teaspoon of each: ginger powder, garlic powder, black pepper & 盐
Whisk all ingredients in pot. Bring to a boil; cook 1 minute then reduce heat to medium. Cook for another 10 minutes. 从火上移开,冷却.
注意: This recipe is a good substitute for other Asian condiments that tend to be high in 盐 like fish, 海鲜, 蚝油和照烧酱.
2015年1月