Episode 3 Checklist

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Overwhelmed by salt

Most processed, canned and pre-packaged foods contain high levels of sodium. Too much sodium damages your heart, bones and other organs and can lead to high blood pressure and other health issues. It's easy to get too much sodium in a day if these are part of your eating plan. Finding low or sodium free options is one way to eat healthier. If you can't find low sodium options, it's even more important to use less salt when you are cooking.

About 70% of our excess sodium intake comes from processed foods and eating out at restaurants. This means it's extra important that when you prepare foods at home, you minimize the salt you use in your cooking. But maintaining flavor is key.

Maximize healthy flavors

Salt is an important flavor for many delicious dishes and it can elevate the taste of your ingredients when used well. But it shouldn't be your only choice for adding flavor. In fact, too much salt can easily overpower the amazing flavors found in the recipe ingredients and take a healthy recipe and turn it into a problem. Getting to know other options for flavor besides salt, elevates your dish and brings you additional health benefits.

Herbs and Spices

Learning about different herbs and spices gives you a lot of creative options in your cooking. You can elevate the flavors, bump up the nutrition, and completely change the type of dish you prepare just by using different spices. Here are fun flavor categories and spices:

Mexican: cumin, chili powder, paprika, cilantro, chiles

Italian: red pepper flakes, garlic, parsley, basil, oregano, thyme

Thai: curry powder, lemongrass, ginger, basil

Citrus Flavors

Lemons, limes, and oranges are found in many kitchens and are instant options for brightening a dish. Citrus provides acidity and flavor and is a natural substitute for salt in many dishes. Squeeze a little into your next dish and see what happens!

Assignments for Episode 3

1.

Feeling a little extra?

Upload your pictures to Instagram and tag @sdchefsdecuisine

or email them to cwc@sdchefs.org

2.

Questions

1. What worked well with each recipe?

2. How can you make the recipe your own while still keeping it healthy?

3. How can you make the recipe your own while still keeping it healthy?
   

   Discussion Topics
   

   Which flavors appeal to you the most when you eat or cook? What are some of your favorite herbs and spices?

   Describe a few ways you can reduce the amount of salt you eat.

   When you saw the Mexican Hash Taco recipe, what did you first think?

   Do you often choose plant based/vegetarian/vegan foods when you cook or eat at a restaurant?

   What are some of your favorite meat alternatives? Have you ever tried tofu, seitan, tempeh, or other meat alternatives available?

   Using the options in the image, what would you mix together for a taco or burrito?

   Eating more plants is good for your health and the environment. Meat and dairy products put a lot of strain on our environmental resources. Every day you eat plant based you benefit your health and save:

   • 1100 gallons of water

   • 40 pounds of grain

   • 20 pounds of carbon dioxide

   • 30 square feet of forest

   In the next week, what is one thing you can do to eat more plants?

3.

Share your Weekly “Wow!”

Here’s your chance to tell us about something that struck you in the video. Maybe it was something the chef said or an idea for how you can improve the look, or the texture or the taste of your dish. Write down your response in your Workbook and feel free to share with us by emailing cwc@sdchefs.org