ROANOKE TIMES
Copyright (c) 1996, Roanoke Times
DATE: Wednesday, August 28, 1996 TAG: 9608280013
SECTION: EXTRA PAGE: 8 EDITION: METRO
Observing "More Herbs, Less Salt Day" on Thursday and throughout the year could be one of the healthiest steps you can take to improve your diet. When you lower your salt intake, you can reduce your risk of diseases such as hypertension and heart disease. By simultaneously increasing your consumption of herbs, you may also lower your chances of getting certain cancers by receiving a host of phytochemicals - plant substances that research shows may assist our bodies in the fight against disease.
Once you know the main sources of salt in your diet, it's easy to reduce your daily intake.
Use fewer processed foods, a major source of hidden salt, and read labels to spot the word sodium in the ingredient list.
Buy fresh or frozen vegetables instead of canned, and look for the reduced-sodium versions of popular high-salt seasonings such as broth, spaghetti sauce or soy sauce.
Try not to cook with salt and, if needed, add it only at the table. Studies have shown that people use less salt from the shaker than they would have used in cooking.
Retain flavor in food when reducing salt by boosting your use of herbs and spices as flavoring agents. Ethnic cuisines often use herbs and seasonings to add flavor without salt. For example, you can easily create a Greek-style marinade by combining lemon juice, oil, garlic, oregano, parsley and pepper in a shallow glass bowl. Add skinless, boneless chicken breasts to the dish and allow them to marinate in the refrigerator for at least 1 hour. Transfer the chicken to another pan and broil for four minutes on each side, basting with the marinade after turning the meat. Discard marinade and serve the chicken garnished with lemon slices and chopped parsley.
When dining out, request that dishes be prepared without salt.
Remember that the drying process concentrates food's flavor, so use one-third to one-half the amount of dried herbs for fresh herbs when cooking.
For a free brochure with 10 tips to change your diet and lower cancer risk, send a self-addressed, stamped envelope to the American Institute for Cancer Research , Department TT, Washington, D.C. 20069.
Following is a flavorful salt-substitute blend that's equally good on casseroles, stews, vegetables and meats.
- THE AMERICAN INSTITUTE FOR CANCER RESEARCH
recipe for:
MULTIPURPOSE HERB SEASONING
LENGTH: Medium: 54 linesby CNB