Salt--Smart Decisions and Moderation Are Key

I know, I know. We've all heard about the dangers of too much salt in food. But I'm here to defend the use of this old, ubiquitous spice--in moderation, of course. Understandably, people are afraid when it comes to seasoning with salt. Because of this fear and reluctance, I believe many cooks don't season their foods properly. Without adequate seasoning, dishes can taste bland, boring, flat and flavorless. Salt brings out the taste of foods, enhancing the flavors and making dishes more appealing. It also balances bitterness and enhances sweet foods.

Of course, anything in excess is unhealthy, and folks who have medical issues, such as hypertension, should monitor their salt intake carefully. On the other hand, if you're healthy, you can be a smart salt user: moderate your intake by avoiding processed foods, restaurant foods, canned soups and condiments that are high in sodium. Use low-sodium stocks when making soup, which allows you to control the level of salt. And if you do overindulge, a good workout and drinking plenty of water will help.

The next time your food seems a bit bland and boring, try an extra sprinkle of salt. Take care though, practice moderation, and make smart choices.

Healthy Summer Side

By now, we all know the benefits of whole grains—they are high in protein and fiber, they contain more nutrients, and they make you feel fuller longer. Whole grains also aid in improving colon health and can help lower the risks of heart disease, obesity, and some types of cancer.

So take advantage—take the opportunity to add whole grains into your menu whenever possible. Forget the old myth that whole grains lack taste and flavor. With proper seasoning, fresh ingredients and inventive recipes, healthy can taste delicious!

My light and tasty Black Beans and Brown Rice is the perfect accompaniment to fish, chicken, pork...fresh cilantro adds the perfect touch!

Sue’s Black Beans and Brown Rice

1 bag boil-in-bag brown rice
1 qt. chicken stock
2 tablespoons olive oil
½ cup finely chopped red bell pepper
½ cup finely chopped white onion
½ cup frozen whole kernel corn
1 large clove minced garlic
1 can black beans, drained and rinsed, liquid reserved
Salt and pepper to taste
Chopped fresh cilantro

Boil brown rice in chicken stock according to package directions. Drain and set aside. In a medium skillet, heat olive oil over medium heat. Add bell pepper, frozen corn and onion. Sauté until onions are translucent and peppers are tender. Season with salt and pepper. Add minced garlic and sauté for 1-2 minutes. Add black beans and 2 tablespoons reserved black bean liquid. Cook for 2 more minutes. Remove from heat and add brown rice. Adjust seasoning, sprinkle with chopped fresh cilantro, and serve.