I hope you enjoy Starting from Scratch, my second book, published each week online, one chapter at a time. Before the book’s final publication, I hope to sprinkle readers’ thoughts, opinions and advice throughout. After all, you each have helpful systems and solutions in the kitchen worth sharing. In addition, for each section, I’m consulting experts in their fields – for this excerpt, it’s Lynne Viera, founder of how2heroes.

Last week, I shared some easy pick me ups to improve your daily dishes. One of these – salt – was worthy of its own, dedicated post.

Salt: A Little Mishap

A couple of years ago, my husband Rob decided to make mussel “chowdah” one evening. I actually thought this was a brave undertaking as I had never (still haven’t) prepared this tasty shellfish. Mussels have little beards that have to be removed before cooking, and this task alone can be intimidating. You also have to be careful to throw away any mussels with closed shells, as these are no longer alive and may be harmful to eat.

Rob survived what would have been the laborious and difficult part to me, added the remaining ingredients and started cooking the chowder. Shortly thereafter, he turned to me and said, “The recipe calls for 3 tablespoons of salt, but I just added 2 because I think that should be plenty. What do you think?”

Without even looking at the recipe, my response was, “Well, it’s good that you stopped at 2, but unfortunately, you misread the measurement altogether. I am betting the recipe called for 3 teaspoons of salt versus tablespoons.” After all, he was making enough chowder for 6 helpings, not enough for a party of 20.

Fortunately, the chowder was still edible even with all the salt.

Salt: The Bad News

Salt if often a controversial topic because of health reasons. Specifically, excessive sodium intake is linked with high blood pressure or hypertension in some people. Among other lifestyle remedies, the recommended amount of salt for people with hypertension is about 1500 milligrams a day (versus 2400 mg in healthy adults).

If a person eats a can of soup or a helping of chips, he/she may consume an entire recommended daily dose of sodium in one sitting. As a general rule, processed and packaged foods can be loaded with this dietary mineral (not to mention a slew of other preservatives and additives), so they’ll taste better and have a longer shelf life. And as much as 80% of an average person’s daily salt intake can come from processes foods.

I am somewhat liberal in using salt, because I typically limit the amount of processed foods I eat and I exercise/perspire a lot (and I don’t have hypertension). As such, I often add salt rather than a higher fat ingredient, like butter. But everyone should know their sodium limits!

Salt: The Good News

If you limit your consumption of processed foods and eat more natural or whole foods, you can dramatically reduce the sodium you consume. Or, as I like to look at it, you have a little more liberty in adding sea salt or kosher salt to dishes you prepare at home. As Lynne suggests, “there’s life beyond processed Morton’s salt. Sea salt and kosher salt are much better. For baking, though, it’s still best to use a fine run o’ the mill salt.”

These days, in fact, there is a wealth of sea salts from which to choose. You can buy black sales, gray salts, flavored salts (e.g., roasted garlic, sundried tomatoes), and fleur del sol, just to name a few. If you happen to have some of these delightful spices on hand and are not sure when to use what type(s), experiment in different ways. You might spice up your life even more than you imagine!

Salt: The Golden Rule

If you use salt when you are cooking, I recommend you taste as you go. Start out with a little salt, maybe even less than the recipe suggests, and then sample your creation. If it needs more salt, then add it. Adding salt in increments of, say ¼ teaspoon (not TABLESPOON!), is a sure way to get it right. I have a small bowl of Kosher salt which I use to dab salt sparingly. There’s something about feeling it in my fingers that helps monitor quantity more accurately.

Salt: A Few Surprises

You may not have even realized some things that salt can transform. Here are a few:

• If you are cooking pasta, be very generous when salt to the water. This can add some amazing flavor to the cooked product.
• If you are slow cooking oatmeal, it’s important to add a little salt. The grain can be a little bland without it. Same goes with polenta and grits.
• Add a small amount of salt to your greens when you are preparing a salad (and pepper, too). When I toss a salad with oil & vinegar (or lemon and vinegar) and get rave reviews from the crowd (e.g., “How did you make that dressing?”), the secret is the salt. Again, go easy on the first helping and add more later if you like.
• A little salt sprinkled on a fresh, juicy summer tomato transforms the taste!
• Often, a little salt and pepper is all you need to season a delicious piece of fresh fish. With a dab of lemon, what can be easier or more healthy?
• You’ll never be able to freeze home-made ice cream without rock salt. Rock salt forces the ice surrounding the can of ice cream mix to melt. The “brine solution” or liquid that forms in the wooden bucket absorbs heat from the mix and gradually lowers the temperature of the mix until it begins to freeze.
• In recent years, it has become widely known that runners often over-hydrate during marathons. To overcome complications associated with hyponatremia, runners can consume salt (such as pretzels) along the route. It sounds counterintuitive, but it works.
• Let’s not forget the therapeutic qualities of salt, healing everything from a cut in your mouth to a sore throat. And, supposedly, a nice relaxing bath with epsom salts helps ease sore muscles, too!

About Lynne

Lynne Viera is the Founder of how2heroes, the premiere how-to video cooking website. Lynne combined her expertise in creating websites for major brands like Safeway and National Geographic Channel (as the Founder/CEO of Rival Marketing) and her passion for food to create this world-class website destination for people who really want to learn how to cook. Every video is original and carefully shot so viewers can easily replicate the recipes and techniques being demonstrated in the videos. The site features a combination of master chefs like Ming Tsai, Angelo Sosa (Top Chef) and Jason Santos (Hell’s Kitchen) as well as home cooks, farmers, fishmongers – anyone who has creative cooking ideas to share.

Sources:

Mayo Clinic http://www.mayoclinic.com/health/high-blood-pressure/DS00100

About.com http://longevity.about.com/od/abouthighbloodpressure/p/sodium.htm

www.makingicecream.com

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2. Courtney

   
   09/16 2010

   I’ve been keeping a little dish of sea salt, much like the one in your image right next to my stove when I’m cooking, I think it adds just the right amount of zip – you just have to keep yourself from overdoing it! Kudos to Rob for trying to make homemade chowder…I’ve never attempted to tackle it, but it sounds fabulous, even with the extra salt he put in.