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Less Salt For Healthier Meals

Less Salt For Healthier Meals

Indian cuisines are known for their rich flavours, thanks to their unique blend of spices and flavourings used for different types of food preparations. However, many of the seasonings and accompaniments used contain high amounts of salt.

That’s not to say that salt is bad for us. Salt contains sodium, which is needed in small amounts by our body to maintain healthy muscles (which include our heart), nerves and blood pressure. It is only when we eat excessive amounts of salt that we put ourselves at greater risk of getting high blood pressure and related problems such as heart diseases.

Fortunately, we can reduce the amount of salt in our favourite foods, and still enjoy the rich flavours that we love.

  1. Here are a few easy tips to reduce salt in our meals: Less is more. When preparing meals, use less salt, sauces (such as soy sauce, oyster sauce, tomato sauce) and other flavour enhancers such as monosodium glutamate (MSG) and stock cubes.
  2. Go natural. Enhance the flavour of your dishes with lemon or spices (such as garlic,pepper and curry powder) instead of salt.
  3. Fresh foods are better. Processed foods  contain higher amounts of salt compared to fresh fruits, vegetables and meat.
  4. Eat less salty foods. Foods such as fast food, namkeens, salted chips etc should be eaten in moderation. Preserved canned foods like beans, can be soaked in water before cooking to reduce their salt content.
  5. Read food labels. Use the Nutrition Information labels on food packages to choose foods with low sodium or salt content.
  6. Go less salt when eating out. Ask for your dishes to be prepared with less salt.

Following are some low salt recipes:

 

GARLIC BEANS WITH SPROUTS
Veg icon
 
  • Preparation TimePreparation Time :10 Mins
  • Preparation TimeCooking Time :20 Mins
  • Preparation TimeServes : 4
 
Ingredients  
 

 
French Beans 300g
 
Beans sprouts (Kidney Beans, Cow Pea) 100g
 
Garlic (chopped) 2 tbsps
 
MAGGI MAGIC CUBES - Vegetarian Masala 2 cubes
 
MAGGI MAGIC CUBES - Vegetarian Masala  
 
Oil 2 tbsps
 
White pepper powder ½ tsp
 
Method
 

 
1. Slice Beans into long pieces (If tender and small, leave as it is). Clean Sprouts well in water and drain.
 
2. Heat oil in a kadai, add the chopped garlic and stir-fry.
 
3. Add the beans and sauté till lightly cooked. Add the crushed MAGGI MAGIC CUBES and mix well. Sauté till beans are cooked but still crunchy.
 
4. Stir in the sprouts and cook for another minute. Add the pepper powder and remove from fire.
 
5. Serve hot.
 

 
 
MELON MEDLEY
Veg icon
 
 
  • Preparation TimePreparation Time :10 Mins
  • Preparation TimeCooking Time :20 Mins
  • Preparation TimeServes : 6
 
Ingredients  
 

 
Honeydew melon, peeled and cubed 100g
 
Cantaloupe, peeled and cubed 100g
 
Apple 100g
 
Papaya, peeled and cubed 100g
 
Paneer 100g
 
Capsicum 1(50 g)
 
MAGGI HOT & SWEET TOMATO CHILLI SAUCE 4 tbsp
 
MAGGI HOT AND SWEET TOMATO CHILLI SAUCE  
 
Flax seeds 2 tbsp (5 g)
 
Pumpkin seeds 2 tbsp (5 g)
 
Mint Leaves, chopped 2 tbsp
 
Lime juice 2 tbsp
 
Ginger, chopped 1 tbsp
 
Method
 

 
1.
Mix together melon, cantaloupe, apple, papaya, capsicum and paneer pieces in a bowl and keep in the fridge till used.
 
2. Mix together the MAGGI HOT & SWEET TOMATO CHILLI SAUCE, flax seeds, pumpkin seeds, mint leaves, lime juice and ginger. Beat well.
 
3. Pour this over the melon mixture and mix well. Serve chilled.
 
4. Stir in the sprouts and cook for another minute. Add the pepper powder and remove from fire.
 
5. Serve hot.
 
NOTE: Do not add the dressing and keep for long as water leeches out from fruits and the salad becomes too watery.
 
Salt is necessary for our bodies, but in moderation. Reducing the use of table salt and adding less salt to our meals is a positive step towards maintaining a healthy body.