If you’re anything like the average American, you’re consuming way too much sodium. You may have tried to kick the habit, but found that you just don’t like the taste of low sodium foods as much.
A recent study published in the journal Appetite may help. Researchers split about 150 participants into three groups to test how much they liked three soups over repeated tastings: a standard tomato soup, a low sodium
tomato soup, and a low sodium tomato soup seasoned with herbs and spices.
On the first day of the study, everyone tasted samples — about two tablespoons each — of all three soups. For the next three days, participants ate larger portions of their one assigned soup. On the last day, all three groups again sampled small portions of the three soups. Participants rated how much they liked each soup every day.
Results from the study suggest three strategies that can help you cut back on sodium without sacrificing flavor:
- Find the blend that you like best. Before beginning the study, researchers tested three different herb and spice blends to add to the low sodium soup: blends were based around basil, cumin and coriander, or oregano. No one blend was a clear favorite among participants overall, but individual participants had definite preferences. The lesson is to find the herb and spice blend that you prefer.
The forecast for a chilly, November weekend got me excited to try out AICR’s new recipe for porchetta-style roasted turkey breast. I’ve never cooked a whole turkey, so starting with just the breast seemed more manageable than an entire bird. Since the turkey takes several hours to roast, I knew it would be the perfect way to warm my apartment and fill it with scents from two of my favorite herbs—rosemary and sage. These herbs are also packed full of cancer-protective flavonoids and phenolic acids.
Porchetta is a traditional Italian roast pork dish that is stuffed with garlic, salt, rosemary, sage, fennel, and other herbs (such as coriander or red pepper flakes). The pork cut is generally high in fat (e.g. pork belly) with a crispy skin and very salty seasoning. I love that this recipe keeps all the flavorful spices found in traditional porchetta, but instead can be enjoyed with a lean turkey breast and less sodium. The skin still crisps up nicely and the broth keeps the turkey juicy.
We talk a lot about food and eating here because research shows it matters for cancer prevention. Now a study that quantifies the benefits of home cooking finds that if you frequently cook dinner at home you’re more likely to eat fewer calories, both at home and eating out, compared to those who seldom cook.
The study was published in Public Health Nutrition yesterday.
People who cooked dinner the most, at least six nights a week, were eating 137 fewer calories per day on average compared to those cooking dinner only once a week or not at all.
Study authors used data from almost 9,600 adult participants of the government National Health and Nutrition Examination Survey. Participants answered questions about how many times they cooked during the past week and what they ate during the past 24 hours, along with questions such as about dieting.
The more people cooked, the less calories they ate. In 8% of adults’ homes, someone was cooking dinner once or less a week. These people were eating on average 2,301 calories a day. Almost half of households – 48% – were cooking dinner six to seven times a Continue reading