Culinary Corner

The Functionality of Sodium

Salt is also known as sodium chloride. While salt is essential for life, in excess it can be harmful. Americans on average consume 3,436 mg sodium daily. Many experts believe that lowering daily consumption to no more than 1,500 mg of sodium daily would be an effective way to prevent or lower high blood pressure.

Salt is one of the oldest, most ubiquitous food seasonings. Most folks don’t realize that salt is a natural preservative which inhibits the growth of molds and bacteria. Salting has especially been an important method for preserving food such as meats for thousands of years.  Salt literally pulls the life-sustaining moisture from harmful molds and bacteria, making them unable to grow or reproduce.

When used as a condiment or ingredient, salt brightens food flavors and facilitates a balance between sweetness and acidity by decreasing the sourness of acid and increasing the sweetness of sugar. Nowadays, we take salt for granted and have been told to reduce our average sodium (one part of salt) intake to no more than 1500 milligrams each day (less than 1 teaspoons of salt). However, did you know that once upon a time salt was once considered so valuable, it was used for currency?

Because of it’s potential to negatively impact on health and because salt consumption rates have more than doubled, Sodexo Chefs and registered dietitians are seeking more creative ways to reduce the sodium in your favorite foods every day. We have learned that for many foods and preparations, the average person can’t detect moderate to substantial differences in sodium levels, including reductions of up to as much as 25 percent. That’s great news! In fact, many food manufacturers have already made or are in the process of making substantial cuts in sodium—some all at once and some over time—that make it hard for you to even detect the change.

Below are some culinary suggestions for reducing salt in your diet:

1. One of the easiest ways to reduce the need for added salt is through the use of ingredients such as spices, dried and fresh herbs, roots (such as garlic and ginger), citrus, vinegars, and wine. From black pepper, cinnamon and turmeric to fresh basil, chile peppers and lemon juice, these flavor enhancers create excitement on the palate—and can do it with less sodium.
   
   
2. Fat is a great carrier and enhancer of flavor. Using the right healthy fats—from roasted nuts and avocados to olive, canola, soybean, and other oils—can help make up for any flavor loss from using less salt. Some healthy fats contribute their own flavors (think peanut butter and extra virgin olive oil), while other fats help to juice up flavor in pan searing and frying. For creative cooks, roasted nuts ground with spices extend and leverage small amounts of salt.
   
   
3. Take the time to learn some simple cooking techniques that can make your cooking less reliant on sodium. Searing and sautéing foods in a pan builds flavor. Roasting brings out the natural sweetness of many vegetables and the savoriness of fish and chicken. Steaming and microwaving tend to dilute flavors; perk up steamed dishes with a finishing drizzle of flavorful oil and a squeeze of citrus.
   
   
4. Shake the salt shaker less frequently into your cooking.

Thanks for reading and let us know if you have any feedback.

Lisa Feldman
Director of Culinary Services

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