Reducing this seasoning in your diet improves health without sacrificing taste.
Advisor: Claudia Patricia Figueroa
Traditionally, salt is associated with food tasting better, however, the culinary world is full of spices and herbs that serve the same purpose and can help make your daily recipes healthier, especially for those with high blood pressure.
Salt is necessary for the proper functioning of the body. Nevertheless, excess salt can lead to high blood pressure and a number of more serious conditions such as strokes and heart failure. According to information shared by the Spanish Ministry of Health’s Plan Cuídate + (Take Care of Yourself + Plan), it also hinders kidney function, decreases the amount of calcium, encourages fluid retention, alters the functioning of the respiratory system, and can lead to obesity and being overweight. Actually, “the problem with salt is the amount of sodium it contains,” states Ramón de Cangas, doctor of Molecular and Functional Biology, member of the Spanish Academy of Nutrition and Dietetics.
Controlling your daily intake can prevent the onset of these conditions and is a requirement for those who already have them. This change in diet is often complex because it first requires the body to change the way it perceives flavors. If you have a habit of eating a lot of salt, it is likely that when you start to reduce it, food may taste bland. Eventually your taste buds will adapt again and you will discover other flavors in your food, especially if you change the way you season your foods and add other elements for flavor such as herbs and spices. It is a matter of exploring this new world and being more creative.
Fortunately, you should not have to do this alone. In addition to consulting with a nutritionist or dietitian, there are chefs who are dedicated to publishing recipes that are low in sodium and fat, but are equally delicious, such as American chef Aaron McCargo Jr., who shares these recipes with his followers on Instagram, reviewed by nutritionist Claudia Patricia Figueroa. Recipes: Chef Aaron McCargo Jr.
5 g of salt is the maximum daily amount recommended by the WHO.
Option 1. Turkey or chicken burger
8 servings / Per serving: Calories: 473 / Protein: 36.3 g /Fat: 18.3 g / Carbohydrates: 41 g
2 tbsp chopped jalapeño
Juice of 2 limes and the zest of 1 lime
1 tbsp ground pepper
1 tbsp low-sodium Worcestershire sauce
4 tbsp extra virgin olive oil
8 slices of low-fat mozzarella cheese
2 lbs. ground turkey or chicken
8 hamburger buns
– Mix the jalapeños*, lime juice and zest, ground pepper, and Worcestershire sauce with two tablespoons of olive oil.
– With the meat, shape eight burgers and brush them with the two remaining tablespoons of olive oil.
– In a pan, over medium-high heat, cook the burgers for 5 to 7 minutes on each side.
– Add the cheese, and serve each one on a toasted bun.
* If you do not like spicy food, it is not necessary to add the jalapeños. If you do use them, use gloves when cutting them and avoid touching your face.
Use sauces that are low in sodium. It has been found that extra virgin olive oil enhances the benefits of vegetables and leafy greens. People with celiac disease can choose a gluten-free bun.
Option 2. BBQ ribs without sauce
8 servings /Per serving: Calories: 741 / Protein: 27 g /Fat: 34 g / Carbohydrates: 85 g
2 racks of ribs (approximately 3.5 pounds)
4 cobs of corn
1 cup brown sugar
1 tsp black pepper
1 tsp red pepper
1 tsp smoked paprika
2 tsp garlic powder
2 tsp onion powder
2 tsp chili powder
– Preheat the oven to 205C.
– Rub both racks of ribs with the seasoning.
– Wrap in foil, place in a pan, and put in the oven for one and a half to two hours.
– Take them out of the oven, take off the foil, drain the liquid in the pan, and put them in the oven for 15 more minutes or until they are golden on top.
– Let them rest for 5 to 10 minutes.
– Cut and serve. One option is to serve the corn on the cob as a side, either cooked in the oven or boiled.
Paprika is a spice full of flavor and is known for its anti-inflammatory properties.
Serving with a vegetable salad is a great, nutrient-rich option.
Option 3. Gumbo
8 servings / Per serving: Calories: 790 / Protein: 43 g /Fat: 56 g / Carbohydrates: 31 g
1 cup flour
1 cup vegetable oil
1 cup chicken broth
1 tbsp smoked paprika
1 tsp oregano
1 tsp thyme
1 tsp black pepper
1 tsp cayenne pepper
2 cups diced bell pepper
2 cups diced onion
1 cup diced celery
4 cups roasted chicken, diced
8-12 shrimp, peeled, washed, and chopped
1 lb. smoked chorizo, chopped
– In a big pot over medium heat, mix the oil and flour until it browns, about 12 to 18 minutes.
– Add the onion, celery, bell pepper, spices, and chorizo and sauté until the vegetables are golden. Add the chicken broth and stir constantly. Cook over medium-low heat.
– Finally, add the chicken and shrimp and stir gently for a few minutes. Cover the pot and turn off the burner. Let sit for 10 to 15 minutes and then stir.
– Serve with white rice.
This recipe has a high protein content. Cayenne pepper, from the chili pepper family, contains capsaicin, which has analgesic properties.