Dr. Gourmet Newsletter: September 21, 2009

Dr. Tim Says....

Timothy S. Harlan, M.D.[This is another in our series on the How and Why of Eating Healthy.]

We eat too much salt. It might be hard to believe, but the average person eats over 6,000 milligrams (mg) of sodium every day. That works out to about 2 1/2 teaspoons of salt, which is about 2 1/2 times the recommended amount of 2,400 mg per day.

If you are used to eating a lot of salt, we do have great evidence that your tastebuds can learn to do without all that sodium. A great study placed a group of people on a sodium restricted diet for five months. Their subjective response to the saltiness of salt in solutions, soups and crackers were measured before and while they were following the diet. Hold the Salt....

Featured Recipes

Pumpkin Crusted Chicken with
Quinoa and Black Beans | Low Sodium Version

QuinoaRecipes like this Pumpkin Seed Crusted Chicken lend themselves well to experimentation when you may not have much experience in the kitchen. Changing one of the spices at a time will give you a good idea how different flavors can interact. Try using freshly ground black pepper, ground allspice or ground cloves. Using dried herbs like thyme or oregano can create a whole new rub.

Quinoa is a great choice for side dishes and you should keep this in your pantry. It has tons of fiber and great texture with a slightly nutty flavor. You can use it almost anywhere you would use rice.

These recipes are gluten-free and safe for Coumadin (warfarin) users. Those who have GERD / Acid Reflux and those who are lactose intolerant should avoid them. The Pumpkin Seed Crusted Chicken is safe for those on a low sodium (salt) diet.

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