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What are some tips for creating low-sodium, high-flavor menus?

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Sodium is an essential mineral that helps regulate blood pressure, fluid balance, and nerve function. However, consuming too much sodium can increase the risk of high blood pressure, heart disease, stroke, and kidney problems. The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day, and ideally to 1,500 milligrams or less. That can be challenging when you are creating menus that also need to be flavorful, satisfying, and appealing to your customers or guests. How can you reduce sodium without compromising taste? Here are some tips for creating low-sodium, high-flavor menus.

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Brian F.

CEO & Founder of Oriel Marine Extracts

1 Use fresh ingredients

One of the easiest ways to cut down on sodium is to use fresh, whole foods instead of processed, packaged, or canned ones. Processed foods often contain added salt, preservatives, and other ingredients that increase the sodium content. Fresh fruits, vegetables, herbs, meats, poultry, fish, eggs, and dairy are naturally low in sodium and rich in other nutrients. You can also make your own sauces, dressings, marinades, and stocks from scratch, using fresh or dried herbs, spices, vinegar, lemon juice, and other flavor enhancers.

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Brian F.

CEO & Founder of Oriel Marine Extracts
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While not a qualified Chef, I am passionate about cooking and through the provision of our products to many chefs including a number of Michelin Stars, I like to thing I've been lucky to pick up some great tips. Fresh is always best is like a mantra to these wonderful culinary masters of the kitchen.

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2 Experiment with spices

Spices are a great way to add flavor, color, and aroma to your dishes without adding sodium. You can use a variety of spices to create different cuisines, such as Italian, Mexican, Indian, Thai, Moroccan, and more. Some of the most common spices that can enhance your menus are garlic, onion, ginger, turmeric, cumin, paprika, oregano, basil, rosemary, thyme, cinnamon, nutmeg, and cloves. You can also make your own spice blends, such as curry powder, taco seasoning, Cajun seasoning, or garam masala. Just be careful to avoid spice mixes that contain salt or sodium-based ingredients, such as baking soda or monosodium glutamate (MSG).

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Brian F.

CEO & Founder of Oriel Marine Extracts
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Ahh, spices are an incredible way to enhance your food experience. But also consider the salt or sodium you are thinking off using in your recipe. There a very few Sea Salts that can offer a lower sodium content due to the harvesting process. Also the chance to use a more intense sea salt which can allow a reduction of up to 25% in the volume used has to be considered. We know of only one sea salt that can deliver on this promise and this is the what we provide to our clients here in Ireland and abroad.

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3 Add umami

Umami is the fifth taste that gives foods a savory, meaty, and satisfying flavor. It is often associated with foods that are high in sodium, such as cheese, soy sauce, bacon, ham, anchovies, and olives. However, you can also find umami in foods that are low in sodium, such as mushrooms, tomatoes, seaweed, miso, parmesan cheese, nutritional yeast, and fish sauce. You can use these foods to add depth and complexity to your dishes, as well as to balance the sweetness, sourness, bitterness, and saltiness of other ingredients.

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4 Roast, grill, or smoke

The way you cook your food can also affect its flavor and sodium content. Roasting, grilling, and smoking are methods that can bring out the natural flavors of your ingredients, as well as create a caramelized crust that adds texture and sweetness. You can roast or grill vegetables, fruits, meats, poultry, fish, and tofu, and season them with herbs, spices, oil, vinegar, or lemon juice. You can also smoke meats, poultry, fish, cheese, nuts, and spices, using wood chips, pellets, or herbs to infuse them with a smoky flavor.

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Brian F.

CEO & Founder of Oriel Marine Extracts
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Another nice way to consider, especially with skin on ingredients such as chicken or fish is to count the skin in the Sea Salt. This allows the removal of the skin but the flavour impact is achieved through the cooking. On a BBQ, this is incredible for dishes such as Blackened Chicken or Fish

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5 Adjust portions and plates

Another tip for creating low-sodium, high-flavor menus is to adjust the portions and plates of your dishes. You can reduce the amount of sodium by serving smaller portions of high-sodium foods, such as cheese, cured meats, bread, and crackers, and larger portions of low-sodium foods, such as salads, soups, vegetables, and fruits. You can also use smaller plates, bowls, and cups to make your portions look bigger and more satisfying. You can also arrange your plates in a way that makes them more attractive and appetizing, using different colors, shapes, textures, and garnishes.

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6 Educate and communicate

Finally, you can create low-sodium, high-flavor menus by educating and communicating with your customers or guests. You can explain the benefits of reducing sodium intake, as well as the techniques and ingredients you use to create delicious and healthy dishes. You can also provide nutritional information, such as sodium content, calories, and serving sizes, on your menus, labels, or websites. You can also ask for feedback, suggestions, and preferences from your customers or guests, and accommodate their needs and requests as much as possible. By doing so, you can build trust, loyalty, and satisfaction among your customers or guests, and show them that you care about their health and well-being.

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Brian F.

CEO & Founder of Oriel Marine Extracts
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To be able to share the uniqueness of your ingredients that have created the wonderful dishes is really important. Natural, Organic and Sustainability are really nice to call out. An unique high impact lower sodium Sea Salt such as Oriel from Ireland ticks all these boxes.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Brian F.

CEO & Founder of Oriel Marine Extracts
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To have discovered the only Sea Salt on the planet to have a Patented, Organic, Sustainable, Natural and GFSI ISO 22001/2 harvesting system is really special. A Sea Salt that is crystallised under sea water to protect its mineral content, intensity, purity and crystal white fine grain texture is truly unique. That this Oriel Sea Salt is sourced from EU PDO Protected waters of the coast of Ireland is extraordinary.

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What are some tips for creating low-sodium, high-flavor menus?

1

2

3

4

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1 Use fresh ingredients

2 Experiment with spices

3 Add umami

4 Roast, grill, or smoke

5 Adjust portions and plates

6 Educate and communicate

7 Here’s what else to consider

Culinary Education

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What are some tips for creating low-sodium, high-flavor menus?

1

2

3

4

5

6

7

1 Use fresh ingredients

2 Experiment with spices

3 Add umami

4 Roast, grill, or smoke

5 Adjust portions and plates

6 Educate and communicate

7 Here’s what else to consider

Culinary Education

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