Tag: Recipe

5 foods surprisingly high in salt

by Ashlee Lamar
Excess salt intake can contribute to many health problems, including high blood pressure.
The American Heart Association’s 2010 guidelines recommend 1500 mg of salt /day. For reference, 1 teaspoon of salt is equivalent to about 2300 mg of sodium.
Many Americans to fulfill sodium needs from food alone, and this does not include additional salt added by the salt shaker. Here are some surprisingly high sodium foods:
1.    Vegetable juice
Vegetable juice is a great way to get up to two servings of vegetables/8 ounces. However, that also comes with the high sodium content of 650 mg/serving. Look for “low sodium” vegetable juices-these juices have 1/6th the salt content.

2.    Veggie burgers
Some brands of vegetable burgers contain up to 400 mg of sodium/serving. Opt for the “Boca Meatless Burger” brand, which limits sodium to 280 mg per serving.

3.    Spaghetti  sauce
Spaghetti sauces have up to 550 mg of salt/serving. Look for the no salt added version and season with Italian spices, garlic powder and onion powder to add flavor.

4.    Canned jalapeño peppers
Despite the low calorie content (5 calories /serving), these peppers pack in a whopping 580 mg of sodium /serving.  Any pickled food, including pickles or olives will be high in salt.

5.    Cereal
Some cereals have up to 250 mg sodium /serving.  Always double check the nutrition facts for the exact salt content.

Salmon with Tomato Basil Salsa

Ingredients
Salmon:
4 salmon filets (about 4 oz. each)
3 tablespoons light mayonnaise
½ teaspoon paprika
2 tablespoons garlic powder

Salsa:
6 oz. grape tomatoes
1 – 1 ¼ cup sweet onion
¼ cup fresh basil
1 tablespoon red wine vinegar

Instructions
–    Preheat oven to 375.
–    Spray pan with cooking spray. Place fish in pan.
–    In small bowl, combine mayonnaise, paprika and garlic powder
–    Spread mixture evenly over salmon.
–    Bake about 15-20 minutes. Fish should be  flak easily and reach internal temperature of 145F
–    While fish cooks, chop tomatoes onion and basil. Combine in small bowl.
–    Add vinegar and mix.
–    Spoon over cooked fish

Yield: 4 servings, 175 mg sodium each
Recipe adapted from The American Heart Association

Ashlee Lamar is a registered dietitian with Providence Medical Center, Kansas City, Kan.

Nourish your brain

by Lori Wuellner

Have you ever gone into a room and forgotten what you went to retrieve?  It happens to most people.

Have you fueled your brain lately?  Just like your car, your brain needs fuel to operate effectively.

Consuming a well-balanced diet that includes foods rich in antioxidants and omega-3 fatty acids can be beneficial for the brain and the rest of the body, too.

Here’s where to find some key nutrients that are especially important for your brain:

Vitamins

Vitamin C- citrus fruits, broccoli, Brussels sprouts, strawberries, cantaloupe

Vitamin  E- vegetable oils (corn, canola, sunflower, soybean  and olive), nuts, leafy green, some fortified cereals

Vitamin B12- animal products like meat, fish, poultry, eggs and milk; and some breakfast cereals  fortified with B12

Folate- leafy, green vegetables; dry edible beans; and fortified cereals

Beta-carotene- dark-colored vegetables such as sweet potatoes, carrots, kale, spinach and winter squash

Omega-3 Fatty Acids DHA (docosahexaenoic acid)- all fish, but especially high in pink salmon, trout, albacore tuna and shrimp ALA (alpha-linolenic acid)- flaxseed oil, canola oil, soybean oil and walnuts

Minerals

Selenium- seafood, mushrooms, egg yolks, poultry, liver, red meat, whole grains, seeds, soybeans, nuts and vegetables like garlic, onions and broccoli

Interestingly, many of the risk factors for age-related memory impairment are the same risk factors for cardiovascular disease.

So, following a heart-healthy diet can help decrease the risk of multiple diseases (high blood cholesterol, high blood pressure, diabetes, obesity) plus improve brain health.

Heart-healthy eating includes decreasing saturated fats (found in dairy and animal products) as well as coconut, palm oil and chocolate.  It also means avoiding trans fats (found in margarine, shortening and processed foods).  Find out the latest on  FDA targeting trans fats in processed foods at http://www.fda.gov/forconsumers/consumerupdates/ucm372915.htm.

In the meantime inventory your eating habits to see how well you are doing consuming the above foods.  To give you a jump-start try the recipes that follow rich in many of the vitamins important for your brain.

Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].

Grapefruit Spinach Salad Oriental

•10 ounces (about 4½ cups) fresh spinach, washed and drained

• 1 4-ounce can sliced mushrooms, drained

• 1 5-ounce can water chestnuts, diced

• 2 grapefruits, sectioned and diced

• ¼ cup vegetable oil •1 tablespoon vinegar

• 2 tablespoons grapefruit juice

• 1 tablespoon soy sauce

• ¼ teaspoon—each bottled hot pepper sauce, salt and dry mustard

Directions

Tear spinach coarsely and place in large salad bowl.

Add mushrooms, water chestnuts and grapefruit. Mix together oil, vinegar, grapefruit juice, soy sauce, hot pepper sauce, salt and dry mustard.

Toss dressing with spinach mixture and serve. Makes 6 serving.  Per Serving: about 150 calories and 9 grams (g) of fat. (Source:  North Dakota State University)

Rainbow Veggie Salad

1 can red kidney beans (15.5 ounce, drained and rinsed)

1 can black beans (15.5 ounce, drained and rinsed)

3 carrots (scrubbed and sliced)

1 yellow squash (small, washed and sliced)

1 zucchini (small, washed and sliced)

½ cup light Italian dressing

½ teaspoon pepper

1. Mix all the vegetables in a large bowl.

2. Pour dressing over veggies.

3. Sprinkle with pepper.

4. Stir gently, coating all vegetables.

5. Cover and refrigerate at least 8 hours.

Makes 10 Servings. Nutrition Facts per serving:  90 calories; 2 g total fat, 0 mg cholesterol, 210 mg sodium, 14 g total carbohydrates, 5 g dietary fiber, 2 g sugar, 4 g protein.  (Source:  Healthy Choices for Healthy Families, University of Kentucky, March 2014)