Do you ever get bored of the food you cook at home? 

Well, this month we want to encourage you to experiment with different flavors in your cooking. For National Nutrition Month this year, we are celebrating a world of flavors!

Use Less Salt with Other Herbs & Spices

That’s right! This month we challenge you to try a meal with a new spice or herb. Herbs, whether fresh or dried, are a great way to add flavor to your meals. If you find it hard or expensive to find fresh herbs at your local grocery store, consider growing them at home! Here are a few herbs and spices I recommend you try!

Bay Leaf

Dry bay leaves are inexpensive, and their taste can be described as ‘woodsy’, similar to oregano and thyme. They are great in meat marinades and in the cooking process of sauces, stews, and vegetables. However, you will want to use them at the beginning of cooking to let the flavor draw out and remove them before serving. 

Bay Leaf Nutritional Benefits

• Supports your immune system 
• Antioxidants
• Can help an upset stomach

Click here for more information from the National Library of Medicine.

Rosemary

Not only is it a great name, but the flavor has been described as both lemon and pine. Consider using rosemary when sautéing meat, baking fish, or letting it stew in tomato sauces, potatoes, soups, vegetables, and dressings.

Rosemary Nutritional Benefits

• Anti-inflammatory
• Memory boosting
• Relieves anxiety/stress

Click here for more information from the National Library of Medicine.

Sage

Sage has a bold, earthy taste. It has been described as slightly peppery and minty. It is recommended to use a small amount due to its strong flavor. Sage works well with root vegetables and meats like pork, beef, and sausage.

Sage Nutritional Benefits

• Anti-inflammatory
• Supports your immune system (full of antioxidants)

Cinnamon

If you thought cinnamon was just for pastries, think again! Cinnamon is a great addition to yogurt, fruit, stews, chilis, or as a meat rub.

Cinnamon Nutritional Benefits

• Anti-inflammatory
• Heart health

Click here for more information from the National Library of Medicine.

Smoked Paprika

Although there are different versions of paprika (sweet, hot, and smoked), smoked paprika is by far my favorite spice to cook roasted vegetables! This spice is made using smoke-dried peppers; it adds a mild smoky flavor profile. It also pairs well with sauces, stews, and as a rub on grilled meats.

Smoked Paprika Nutritional Benefits

• Antioxidants
• Anti-inflammatory

Oregano

There are two types of oregano; there is regular oregano, an Italian and Mediterranean spice with minty undertones, and Mexican oregano, with a peppery lemon flavor. They both are inexpensive and have a bold earthy flavor. 

Try using regular oregano in pizza, grilled shrimp, roasted chicken, or roasted vegetables. Mexican oregano would best be paired with chili, salsas, stews, and tacos.

Oregano Nutritional Benefits

• Antioxidants
• Antimicrobial properties

Click here for more information from the National Library of Medicine.

Celebrate National Nutrition Month with Flavor

Every bite of food should be filled with flavor, even healthy foods! Let us know how you celebrate a world of flavors at home!

The post National Nutrition Month: Herbs & Spices appeared first on Biofortis Research.

Salt is everywhere in modern American diets. One teaspoon of salt (~2,325g) is the recommended sodium intake for a healthy diet. A single deli sandwich or cheeseburger can have well over 1,000g of sodium–and are only part of one meal. Even healthy food options, like vegetables, may be heavily salted and seasoned before being served.

Why is this important? Salt and its sodium content have long been associated with high blood pressure. Modern research, however, points out that just reducing salt/sodium intake may not be the only major issue affecting blood pressure.

Diets Heavy in Vegetables & Sodium

Over the past several decades, the Mediterranean diet has been found to promote many aspects of health, including blood pressure.. International health and diet guidelines recognize a low-salt Mediterranean diet as one of the best ways to help with the prevention of hypertension. The emphasis of recommendations has always been on the salt.

Current research is revealing, however, that low sodium is not the only positive correlation to the Mediterranean diet. The actual food consumed in the average Mediterranean diet may directly affect health; specifically, blood pressure-related issues.

The Mayo Clinic lists “Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, [and] herbs and spices” as the foundation of the diet, noting “Olive oil is the main source of added fat.” The list of foods associated with a Mediterranean diet in relation to blood pressure is noteworthy because the diet is not strictly a low-sodium diet.  Rather, many other dietary components are modified when consuming a Mediterranean diet. 

Commonly used foods from Mediterranean diets are now being studied to determine their effectiveness in relation to reducing the likelihood of eventual blood pressure-related conditions.

The Power of Specific Mediterranean Diets

A few subtypes of Mediterranean diets are being actively researched. These include:

• Standard Mediterranean diets
• Vegan & vegetarian variations
• Low-energy variations
• Modified Mediterranean diets
• Nutraceuticals related to Mediterranean diets

Early clinical evidence of the efficacy and safety for specific dietary supplements and/or modifications to help with blood pressure is positive. As such, recent data from published statements by both the European and Italian Hypertension Societies have expanded beyond talking just about sodium/salt and are highlighting some other natural components and foods found in Mediterranean diets as efficacious for blood pressure management.

Research at Biofortis

Biofortis is dedicated to protecting consumer health throughout the world by delivering a wide range of testing and consultancy services to the food, supplement, and nutrition industries. Biofortis supports this mission in two ways—through clinical trials and sensory and consumer insights testing. We specialize in clinical research targeting foods, ingredients, and dietary supplements that affect body structures, function, and overall health. Contact us with any clinical trial or scientific consulting needs.

The post Beyond Salt: Blood Pressure & Diet appeared first on Biofortis Research.