Monday , June 14 2021

How to cook without salt

In 2004, Jessica Goldman Foung was a junior at Stanford University when she was diagnosed with an aggressive form of lupus. He spent months at the hospital and did not expect him to live: "I survived, but my kidneys did not." Goldman Foung's doctors told her to prepare for a transplant, and they also gave her a long list of no. At the top of the list of things he had to give up: salt.

Salt, in case you have not noticed, is everywhere. Lynn Oehler, a registered dietitian, states that 75% of our food sodium comes from packaged foods and restaurant meals. Like every other junior in college or person in the world, Goldman Foung wanted to have a normal life. He had to become creative. Today he lives with chronic kidney disease but has not yet needed a transplant; she attributes her low sodium diet.

Goldman Foung's cookbooks, Recipe book of sodium low sodium of the girl is Low-so good, focus on whole foods and improve flavors with other ingredients. For people seeking to limit sodium intake, the National Kidney Foundation recommends using fresh ingredients and cooking from the ground up. "One teaspoon of salt contains 2,300 milligrams of sodium," says Oehler. "The sodium recommendations for healthy kidneys are between 2,000 and 3,000 milligrams a day, so it's equal to one and a half teaspoons of salt a day at most." The American Heart Association recommends a daily range of between 1,500 and 2,300 milligrams lower for average people. The daily intake of Goldman Foung is around 1,000 milligrams a day.

If you have an allergy or a restrictive diet or live with one in your family, you will appreciate Goldman Foung's approach to a diet that is not part of the mainstream. And if you like cocktails and tacos, have a couple of recipes for you.

A Q & A with Jessica Goldman Foung


For all those who have not read your cookbooks, can you tell us your past history?


I had some autoimmune health problems growing and I had an aggressive attack with a lupus flare when I was twenty one years old. I was told that I was in complete renal failure and I was waiting for my father to give me his kidney. Every body is different; sodium, potassium, phosphorus and proteins are generally all important to be observed with renal failure. For me, the thing I really have to look at is sodium, although I should be sensitive to having too much potassium. I've changed a lot on my lifestyle and my diet, and I've been on kidney disease level 4 since 2004. I have not had a transplant yet. I had dialysis for fourteen years and, with the help of my diet, I regained 20-30% of my kidney function. I was told that this is really rare. My doctors do not even know exactly how to talk about it.


How did you approach the change in your diet?


Part of the reason I started writing about a low-sodium lifestyle is because some of the information out there is information for people who do not have to live it. I'm not writing from a clinical perspective – people should always talk to their doctors and dietitians – but I wanted to share some of the simple things I was doing that were helping me. So often, we are focused on the no. In my life, I wanted to find a way that covered everything that I did he could eat, what I could hear. I wanted to eat a low-sodium diet to prepare a nicer dish and even prepare a dish that could be on the covers of food magazines. In the same way as a vegan, Whole30 or gluten-free meal.

I worked with the same doctors for fifteen years at Stanford and a variety of nutritionists. A lot was learning together about what medicine and approaches work for my life. Much more was about making the diet not another challenge. It was a way to regain control and feel empowered in a situation where you feel like you've lost control.


What do you tell people if they are skeptical that they can eliminate or drastically reduce their sodium intake?


The first thing people always say when you're low in sodium is "that it will be so sweet" or "it's not easy". Immediately, I say to take a look at the spice corridor in the market: salt is one of these many different condiments out there. Most people who do not work in food have tried maybe two to five of the other spices on the rack. When you take out the salt, there's a whole world of flavors out there.

Surprising your taste buds is the best way to flavor a dish, whether you're looking for a brand new herb every night for a week or cooking with smoked paprika. Most people eat three to four times the recommended amount of sodium, so when you cut, you really miss something. We have become dependent on the taste of salt, so it takes a month, if not two to three months, so that the taste buds fit. The taste of natural food is really powerful. Salt is thought to be an enhancer of it, not a mantle. When you remove the salt or use it more appropriately, you can savor its nuances.

One of the things I immediately understood is that sodium naturally exists in the ingredients. An egg has seventy milligrams of sodium in it, so in an omelette, you are approaching a third of your daily dose. This is not a bad thing. If you use eggs, celery, artichokes, beets, beets, rocket, lemon, all this has a salty taste and you can use it for your cooking benefit. You can get salty taste from foods without touching the salt grid.

Here's where I tell people to start. Play with things you've never cooked before; make use of strong flavor ingredients. Keep it colorful and fun, whether it's a touch of color with herbs or even a colorful dish you're using.


Are there any spices you rely on regularly?


The heat is a great starting point. I became friends with a woman who is a food developer and one of my questions was "What exactly does salt do in food?" – if I can understand what he is doing, maybe I can imitate him. I learned that awakens the taste; releases essences, smells, tastes; balances other tastes; and last but not least, it makes things salty. I tried to think about those five elements when I cook. One way to release the flavor, for example with tomatoes, if you're not infusing them with salt, is roasting them in an oven.

If you start, some of my favorite "gateway spices" include:

  • Dill or dried dill.

  • Dried celery seeds Once again, celery is naturally salty, so the dried celery seed in an egg salad gives it a salty taste.

  • Cumin, because it has a nice smoky flavor.

  • Paprika, especially with dishes such as roasted vegetables or potatoes.

  • Cayenne, chili flakes and lemon juice can also wake up the food.

I think people can see their food turn into just those spices. Start with something simple when you cook, whether they are roasted potatoes or broccoli or roast chicken, and play with spices. Those are great canvases to start exploring the taste and adding spices.


What are the naturally sodium rich foods you stay away from?


I have to follow a low sodium diet, so I do not eat any mollusc because it is very rich in sodium. Everything else I eat, use for my cooking advantage.

For someone who can eat more sodium but wants to reduce a little, once you understand that it's natural in food, you can simply eat smarter. Do you want a salty kick? Use a little bit of Parmesan or capers to give your salty calcium to the dough. Once you know that sodium is in canned tomato sauce, you can use fresh roasted tomatoes instead. So when you add parmesan, do not eat a whole day of sodium in a pasta dish. You start by knowing where sodium comes from, and then you can be smart about what you are using.


How do you work around difficult ones like bread? What are your staples?


Bread is one of the biggest culprits of sodium. Use white bread and you can finish with half of your 1,500 milligram daily recommended before counting seasonings or meat or anything else on it.

Instead of toast with avocado, I love my rice crackers with lightly salted avocados every morning. Another desk and the favorite trip are sheets of nori algae. It can have zero milligrams of sodium if you find the right one: I like the Emerald Cove or Eden brands (just be sure to look at the labels on the back). I make burrito sandwiches with them: I use rice or some hummus, I fill them with lots of fresh vegetables and proteins and wrap them in the perfect travel snack.

The Salty Six is ​​a list of what the American Heart Association has called the sodium richest foods we eat at all times. The pizza is on that list, so I think the thing that people miss most is probably cheese. My favorite substitute that I found is the replacement of a cauliflower ricotta: cook the cauliflower and frull it with toasted almonds, pine nuts or cashews, and has a perfect and spreadable consistency. You can season it with whatever you want. I also use it as a white sauce for macaroni and cheese, so I will do it for my children and they will love it. They do not know what real macaroni and cheese are. I will leave it more often as a spread so when people come for appetizers; I will use it as a base for nori wraps or sandwiches. I also use it above my pizza as a sauce.


Speaking of cooking for your children, do they also eat low sodium?


People ask this question a lot because I think they are overly concerned that my children do not have enough sodium. My son is one, so he eats baby food, but if you look at baby food, there's little or no sodium in it. Children's food is as good as real food in a package, so many times when I travel or go around with my backpack, I bring food with me for emergencies. Children and all, in general, are eating too much processed food, which tends to be full of sodium. It is not the salt on the table; it's all the processed food that's the biggest problem. It is not that I am limiting their salt intake, we only eat a lot of whole foods and fresh foods, and I cook from scratch almost every night. And yes, my daughter enjoys the luxury of things from a can and microwave meals because I'm not a monster. We use cheese and salt appropriately, and so you naturally eat the recommended amounts of those because we are also eating vegetables.


How about dining out or traveling?


Soon, my husband and I were determined to eat in all the best restaurants in San Francisco. We realized that if he had to tell anyone all the things that I can not have by mouth A: they will forget, or B: It will probably be completely wrong because the waiter is returning it to someone in the kitchen, and then someone else is doing it. Someone else is checking him before he leaves the kitchen, and the waiter brings him back outside. There are many people who have to pass this information.

We needed a way to communicate directly with the chef in a positive way, and so my mother made this little laminated paper that fits into my bag that says "[Jessica] has renal insufficiency; can not have salt or sodium added. "Start with a list of things I can not have, but then say all I can have from which they can choose.It is rolled so they can take it to the kitchen, get dirty and come back to me. I also translated it every time I travel out of the country, and this allowed me to travel abroad with dietary needs and I always get positive feedback from the chefs.

Here are some tips on how I approach eating in general:

Try to notify the kitchen in advance. One piece of advice I've learned watching food television is that even if you order steamed broccoli without anything, it will be salty. Most vegetables and grains are hard-boiled during preparation in salt water. The more you give the kitchen to your needs, so that they can cook in fresh water or steam broccoli without using salt water, the more options you'll have when you eat. The kitchen will also appreciate the extra time to prepare. The other thing that is huge has been OpenTable. I added my food notes to our account so every time I make a reservation, it automatically enters the system.

Meet the chef. Once we find places that we like to eat, we frequent them a lot. We really become good friends with the chef, and this makes eating even more enjoyable for me. It is not just about food; It is the whole experience. Knowing all these chefs in San Francisco, where we live, was an added plus. I call myself the "VIP without salt". In our local restaurants, the chefs will put something on the menu every month that they know they can do for me in case I enter. This also makes it easier to eat on the fly when you know that a restaurant knows you well. The Progress and Firefly are two of my favorite restaurants like the one in San Francisco. I never feel like I'm missing something, and chefs often tell me that the experience is fun for them.

Use technology. If you travel, try Facebook and give yourself one more day to get local tips. I will say, "Hey, you all, people with gluten-free diets or vegan diets, where did you find that the chefs really meet your needs?" Because I can probably eat there too.


Any other advice?


When you cook with a low sodium content, you can not simply remove the salt. It will not work, it will not taste good and you'll know something is missing. You have to replace it with something. It could be a spice; it could be a new protein you've never had before. It could also be a nice dish you've never eaten on. The atmosphere elevates your food. You have to replace it with something – to make food good and make every thing a better experience.

This is my advice, so low to remember:

  1. Most people identify umami with high sodium products such as soy sauce and parmesan, but the fifth flavor occurs naturally in mushrooms and tomatoes. Add a touch of flavor to your favorite recipes with these ingredients.

  2. Again, not just remove the salt; replace it and experiment with "salts-hernatives" shaking the shaker and filling a small bowl with celery seeds, dried dill, zap or lemon zest. Try sprinkling something new every week.

  3. Cook lively as you wish to live. Make sure your food, your dishes, the table furniture and the kitchen have a lot of color. By playing with the other senses, you will improve the taste of your food.

The opinions expressed in this article are intended to highlight alternative studies. These are the opinions of the expert and do not necessarily represent the opinions of goop. This article is for informational purposes only, and to the extent that it contains the advice of doctors and physicians. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis or treatment and should never be invoked for specific medical advice.

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