The Hidden Dangers of Salt Published on 17th September, 2012

Facts:

  • Recommended daily allowance (RDA) = 65mmol sodium per day = 1.5g sodium per day
  • 1 teaspoon table salt = 2g sodium
  • Without adding salt to food on the table, the majority of South Africans eat too much salt
  • In July 2012, a Government Gazette was released to indicate that the total sodium content of certain foodstuffs must be reduced by June 2016 with further reductions by June 2018  

Hints and Tips:

  • Cooking – Replace salt with herbs and spices
  • Snacks
    • Eat nuts (walnuts, pecan nuts), sunflower seeds, raisins and dates.
    • Eat fresh fruit (see list of low salt fruit#)
  • Make your own:
    • Bread and rolls*
    • Fruit juices
    • Salad dressings* and relishes*

Low Salt Menus:

Breakfast:

  • grapefruit
  • oatmeal/puffed wheat/shredded wheat with banana or raisins and low-fat milk
  • or toasted home-made bread*
  • or low fat yoghurt
  • home-made fruit juice

Lunch:

  • salad with home-made lemon dressing*
  • (see list of low salt salad ingredients#)
  • tortilla with home-made salsa*

Dinner:

  • beef soup*
  • poached hake with mushroom sauce*
  • pizza*
  • chicken breast fillets with rosemary* (use home made stock)*
  • steamed vegetables
  • (see list of low salt vegetables#)
  • pears poached in red wine*

*Low Salt Recipes:

Homemade Bread
[(makes 2 loaves; or 16 hard rolls (bake for 25 to 30 minutes)]

1400 ml white (or wholewheat) flour
2 packets of active dry yeast
500 ml hot water
15 ml vegetable oil

  • Mix together 500 ml flour and 2 packets of yeast.
  • Add hot water.
  • Beat at low speed for 1 minute. Scrape sides of bowl regularly.
  • Beat at high speed for 3 minutes.
  • Using a spoon stir in enough of the remaining flour to make a stiff dough.
  • On a lightly floured surface knead dough for about 8 minutes until it is smooth and elastic, adding more flour as needed.
  • Shape the dough into a ball.
  • Place in a large lightly greased bowl. Cover and allow to rise until double (~ 1 to 1¼ hours).
  • Punch down the risen dough and divide in half.
  • Cover and allow to rest for 10 minutes.
  • Roll out each half into a rectangle (~40x30cm)
  • Roll up each rectangle from the long side and taper the ends.
  • Place the long rolls (seam side down) onto a large baking tray sprinkled with cornflour.
  • Cover and allow to rise until double in size (~45 minutes).
  • Cut ~4 diagonal slits (~½cm deep) across the top of each loaf.
  • Bake in a preheated oven at 190◦C for 40 to 45 minutes (until loaves sound how when tapped).


Lemon Salad Dressing
(makes ~600ml)
4 lemons (medium size)
Cider vinegar or red wine
330 ml vegetable oil
60 ml finely chopped parsley
2 cloves of garlic (peeled and halves)
10 ml sugar
5 ml ground pepper
5 ml dry mustard
5 ml paprika

  • Grate peel from 2 of lemons.
  • Squeeze juice from all of lemons.
  • Add enough vinegar (red wine) to lemon juice to make up 250 ml.
  • In a jar with a tight fitting lid combine lemon juice-vinegar mixture and remaining ingredients including lemon peel.
  • Shake well. Allow to stand for at least 1 hour. Remove garlic.
  • Store in refridgerator.


Beef Soup

Pizza

List of low salt fruit
Apples
Bananas
Peaches


List of low salt salad ingredients
Avocado
Carrots
Green pepper
Lettuce
Tomato

List of low salt fresh vegetables
Asparagus
Beans
Broccoli
Brussel sprouts
Cabbage
Carrots
Cauliflower
Mushrooms
Onions
Peas
Potatoes
Sweet corn
 

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