Five tips for shaking sodium off the menu

• Leave the salt to the side. Dust off the spice rack and reconsider your choices. After all, herbs and spices not only add a kick of taste to your dishes; they can also help define ethnic meals on your menu. And according to the CRFA’s 2013 Chef’s Survey, ethnic dishes are on the rise in popularity. Consider removing salt shakers from tables in your restaurant and only providing them on request. Once your chef experiments with the following herbs and spices, your customers may find they no longer need salt for flavour:
  • Beef – use bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme
  • Lamb – use curry powder, onion, paprika, parsley
  • Pork – use garlic, onion, sage, pepper, oregano
  • Veal – use bay leaf, curry powder, ginger, marjoram, oregano
  • Chicken – use ginger, marjoram, oregano, paprika, rosemary, sage, tarragon, thyme
  • Fish – use curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper
  • Carrots – use cinnamon, cloves, marjoram, nutmeg, rosemary, sage
  • Green beans – use dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme
  • Peas – use ginger, marjoram, onion, parsley, sage
  • Potatoes – use dill, garlic, onion, paprika, parsley, sage
• Use fresh salads, fruits and vegetables instead of pickled sides in your dishes.
• Limit the amount of breads you offer your diners. Breads tend to be a significant contributor of sodium in our diets, so coming up with an alternative or limiting the serving size could go a long way to limiting the overall amount of sodium.
• Lastly, you can ask our registered dietitians at Health Check for suggestions. Health Check is the food information program of the Heart and Stroke Foundation of Canada that has been helping restaurants put healthier meals on their menus since 2006. For more information about how you can participate, visit healthcheck.org.

Whether it’s giving spices and herbs a starring role, swapping existing ingredients for sodium-wise options or reducing serving sizes of higher sodium sides, there are many ways to help Canadians limit their sodium intake. In turn, you’ll be helping them reduce their risk of hypertension, which is the number one risk factor for stroke and a major risk factor for heart disease.

About the author:

Devon Peart is a registered dietitian with the Heart and Stroke Foundation and holds a Master’s degree in Community Nutrition. In her role within Health Check, which is the Foundation’s nutrition information program, she is responsible for helping restaurants meet Health Check’s strict nutrient criteria and put healthier meals on their menus. For more information about the program, visit healthcheck.org.