National Nutrition Month continues! Here are some tips from Rosannah Mack, RD, CD, Clinical Nutrition Manager at SJRMC. Want to boost a meal's flavor while reducing your salt intake? One healthful option is adding herbs to meals for some sodium-free flavor.
- Use 1 tablespoon of fresh herbs or 1 teaspoon dried.
- Cut fresh herbs finely to maximize aroma and flavor.
- Add fresh herbs near the end of cooking so that flavors aren't cooked out.
Here are a few examples of ways to add herbs to your eating plan today:
- Olive oil: Increase the flavor of olive oil by simmering gently with rosemary, garlic or chilies for 15 minutes.
- Meat: Add flavor by pressing an herb rub on meat, poultry or fish before cooking. Try this combination: chopped parsley, garlic, pepper, salt and mustard. Another option is to stuff fresh herbs—sage, tarragon, savory—between poultry skin and poultry meat and inside the cavity before roasting.
- Greens: Add chopped fresh herbs to a salad.
- Breads: Mix chives, garlic, rosemary or other herbs into dough or batter.
- Fruit: Sweeten your fruit by adding mint, lavender or rosemary to fruit salads, cobblers and smoothies.
- Water: Flavor your water with mint or lemongrass.
Get more information at www.eatright.org or contact a registered dietitian.
Produced by ADA's Strategic Communications Team
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