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Reducing Salt The “Yummy Way”

I am a huge fan of salt: give me salty snacks over sugar any day. Although natural sea salts are whole foods with many therapeutic benefits, the truth is that most of us would do well to reduce the amount of salt in our diet. I’m here to tell you that you don’t have to endure bland in order to reduce your use of salt. There are a couple of easy tips that maintain amazing flavor and make the best of the salt you ARE using.

Reducing Salt The "Yummy Way"

Tip 1: Don’t salt your dish until you are just about ready to serve. Salting early in the cooking process makes the salt less detectable. In that situation you will be tempted to keep adding salt. Leave the salt for the dinner table when possible and just let everyone salt to their own taste.

Tip 2: Vinegar tickles the same areas of your tongue as salt. I use vinegars in soups and dressings with delightful results. Additionally, there are so many different vinegars with unique flavors to complement your recipe.

Recipe:
I made a chicken and vegetable stir fry with the vegetables that just happened to be in the crisper drawer, and half of a chicken breast that we had grilled last night. My vegetables may be different than those in your refrigerator, but it really doesn’t matter. Use whatever you have.

  • 1 small raw beet – peeled and sliced
  • 1 cup celery with greens, chopped
  • 1 ½ cup fresh spinach
  • 1 cup red cabbage, ribbon cut
  • ½ red bell pepper, sliced thin
  • 2 Tablespoons olive oil
  • ½ cooked chicken breast sliced or cubed

Heat oil in medium-high heat skillet. Add beet, celery, and cabbage to skillet for about 2 minutes. Add spinach, chicken, and bell pepper and cook until spinach is wilted – about 2-3 minutes longer.

My seasonings included:

  • 1-2 Tablespoons of White Balsamic Vinegar
  • 1/8 teaspoon powdered thyme
  • ¼ teaspoon lemon pepper
  • Smidgen of sea salt

Ten minutes of prep for 15 minutes of pure lunch joy. This turned out so amazing that I just ate it all. YUM!

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