Regardless what kind you use, whether it be regular table salt or pink Himalayan, salt enhances your food. It heightens flavors and acts as a preservative. As humans, we need salt in our diet for optimal performance and good healthy. However over consumption can lead to conditions such as high blood pressure, osteoporosis, and even ulcers.

I’ve been having an interesting conversation about salt on the Ask the Chef message board I manage for Regence BlueCross BlueShield. One member wrote in asking about the salt content on the recipes I develop. You may have noticed that on several occasions, I list salt and pepper in the ingredients without stating an actual amount. I do this for a couple reasons. First, each person’s salt tolerance is different. I don’t want to assume how salty you like your food. You could be on a low salt diet where you’re watching your intake or you could be blessed with low blood pressure. Second, when you cook, I want you to feel comfortable about your ability to properly season food. That means know when and where in a recipe to add a little salt. How much is entirely up to you.

When cooking with salt, I do have some suggestions.

Salt your meat before cooking. Sprinkling salt on to both sides of your meat before searing, roasting or baking ensures the salt melts and penetrates the meat. I like to use Kosher salt because its coarse grains makes it easy to pick up and distribute evenly over meat.

Buy low sodium products. I always try to use low sodium broths, canned goods, and especially unsalted butter because I like to control the salt content. If a dish is under seasoned, I can correct that by adding more salt at the end. But if the food is over seasoned, it’s very challenging to make it taste less salty.

Don’t skip it in baked goods. Although it may seem strange to add salt to a dessert, don’t leave it out entirely. Salt helps enhance the flavor even of sweet items.

Substitute salt for other ingredients. Yes you can use salt substitutes, but I always find they make food taste like chemicals. Instead, try using more fresh herbs, spices, citrus zest, or low sodium soy sauce. These items add flavor so you may not need much salt. Geoffroy has actually challenged me to make a whole meal without a single grain of added salt. I'm nervous!

Taste, taste, taste. Next time your try one of my recipes like the cucumber salad below, start with a pinch or two of salt and see how it tastes. If it needs a bit more, go ahead and add a little at a time, mixing well and tasting after each addition. However if the recipe is for baking or has raw eggs like the strata, I’ll usually include salt measurements that are on the lighter side.

If you’re trying to cut down on your sodium intake like so many Americans, do it gradually. By adding less and less salt to your food, your palate will eventually adapt. And if you’re looking for other ways to use your leftover salt, check out this list that includes everything from brightening your cutting boards to keeping your windows frost-free.

Happy – and healthy – eating!

Creamy Cucumber Mint Salad
This refreshing recipe makes a great brunch side dish or easy summer salad. Don’t be put off by the amount of salt in this recipe. It’s used to draw off some of the water from the cucumbers and will be rinsed away later.

Serves 6

3 large cucumbers, peeled
1 tablespoon salt
20 mint leaves, chopped
1/2 cup non fat Greek-style yogurt
1 tablespoon Dijon mustard
Pepper to taste

Slice cucumbers in half lengthwise and scrape out seeds. Using a sharp knife, slice cucumbers thinly and place in a colander. Toss cucumbers with salt and let drain 30 minutes. Rinse and pat dry with paper towels.

In a medium bowl, mix together mint, yogurt, crème fraîche, mustard and pepper. Add cucumbers and toss to coat. Serve immediately.

Nutritional information per serving:
Calories: 28; total fat: 0g; cholesterol: 0mg; carbohydrate: 4g; total dietary fiber: 1g; protein: 3g

 Leave a Comment