| How to Cut Salt from Pantry Foods Posted: 12 Jul 2017 05:00 PM PDT Many pantry foods are tasty, but full of unnecessary salt. According to the American Heart Association, adults should limit their sodium intake to 1500 mg per day, and not exceed 2300 mg.[1] However, most Americans get around 3400 mg of sodium per day.[2] Many people want to reduce the amount of sodium in their diets, whether it's for medical or health reasons. To cut salt from your pantry items, you should buy items with reduced sodium, read the labels, and reduce your processed food intake. EditChoosing Reduced Sodium Foods - Look for "no salt added" canned vegetables. Canned vegetables are generally high in sodium. To cut the salt from these, buy canned vegetables that say "no salt added" on the label. That ensures you are getting the vegetable without added salt.[3]
- If you want a little bit of salt to taste, you can add a small amount of salt when you put the food on the plate.
- Consider cooking your vegetables with spices and herbs to eliminate the need for added salt. For example, try adding rosemary and thyme to green beans or ginger and sage to carrots.
- Buy sodium-free sauces. Many sauces, such as pasta sauces, have a lot of added sodium. Most brands offer a sodium free option. If you can't find sodium free, you may find a reduced sodium option.[4]
- Make sure to check the serving size. Reduced sodium varieties may not be low in sodium if the serving size is smaller than what you would eat.
- Choose dry beans. Canned beans are full of unnecessary salt. However, beans are a really healthy food. To get away from this, try dried beans. This will give you the benefits without added sodium.[5]
- Dried beans take longer to cook, so cook enough for multiple servings for the week.
- Buy whole grains. Many grain items may be full of sodium and other unhealthy additives, especially if you buy flavored varieties. Replace these sodium-heavy versions with plain, whole grains that are relatively salt free.[6]
- For example, instant oatmeal not only contains added sodium, but sugar as well. Plain, steel cut oats are a healthier option.
- When buying cereal, look for brands that have whole grains as the first ingredient. Make sure to buy a brand with a low sodium content.
- Try whole grain pasta, brown rice, quinoa, buckwheat, and bulgur.
- Use caution with condiments. Condiments are pantry staples, but they can be loaded with salt. Read the labels carefully and compare brands and types before buying. If available, get a reduced sodium, low-sodium, or no-sodium added variety.[7]
- Condiments may include ketchup, mustard, dressing, olives, pickles, relish, dips, and soy sauce.
- Consider leaving the condiments off your food completely.
EditFinding Low-Sodium Snacks - Choose plain popcorn. Popcorn can be a healthy snack, but many prepackaged versions contain large amounts of added salt. Instead of movie theater butter or salted popcorn, choice plain microwavable bags. You can buy the plain kernels and pop them in an air popper for even fresher popcorn.[8]
- If you want to add some flavor, consider sprinkling cinnamon over it for something sweet or adding a dash of garlic or seasoning salt.
- Buy plain unsalted nuts. Nuts are a delicious, healthy snack and a common pantry item. However, many nuts are covered in salt. Replace your salted peanuts, almonds, and mixed nuts with unsalted varieties. You still get delicious flavor without all the unnecessary salt.[9]
- Avoid chips. Chips contain high levels of sodium. To cut salt from your pantry, find an alternative to potato and corn chips. Try finding a low-sodium cracker or try cucumbers and carrots for a crunchy snack instead. Look for a chip or cracker that contains less than 200 mg of sodium per serving.[10]
- Some brands carry reduced sodium or no salt added chips. Read the label and decide if the sodium content is low enough to be a healthy swap.
- If you are basing the sodium content on the serving size, make sure to eat one serving. Measure it out. It is easy to go over the serving size and eat too much sodium.
EditChanging Your Food Habits - Read the labels. If you are trying to cut salt from your foods, you should read the labels. Reading the ingredients and the sodium content can help you make smarter choices. Sometimes, different brands have higher sodium content, so you can choose a brand with lower sodium per serving.[11]
- When choosing foods, go for foods that have low sodium contents. Avoid foods that contain high levels.
- Shoot for less than 200 mg or lower per serving if possible.[12]
- Get rid of processed foods in your pantry. Sodium is found in high amounts in most processed foods. Many people fill their pantries with processed food, so if you're trying to cut the salt, consider getting rid of the processed food in your pantry. If you still want to use processed food, check the sodium content to choose lower sodium options.[13]
- Processed food that contains added sodium includes chips, canned soups, bread, broth and stock, snack cakes, cookies, pastries, cereals, and juice.
- Be careful with low fat foods. Many reduced fat or fat free foods are full of sodium. This happens because adding sodium helps add flavor to a low fat food. Read the ingredients and check the sodium content to make sure you're not accidentally getting a salt-heavy food.[14]
- Switch from pantry items to fresh items. Pantry items are generally processed because they are meant to last for longer periods of time. Though you can get reduced sodium versions of many foods, they may still contain sodium. Consider buying fresh, whole foods instead of boxed, processed foods.[15]
- For example, buy fresh vegetables instead of canned, or try no sodium added frozen ones.
- Make your own cakes, cookies, and other desserts from scratch. You can leave out the added salt when you bake them yourself.
- Make your own sauces. For example, pasta sauce can have a high salt content, but if you make your own from fresh tomatoes, you can eliminate the salt.
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| How to Make Zucchini "Meatballs" Posted: 12 Jul 2017 09:00 AM PDT Whether you're a reformed carnivore or you're just trying to eat a little lighter, these zesty zucchini meatballs are recipe you'll want to pull out time and time again. They're healthy, flavorful and can be prepared in as little as half an hour using less than a dozen basic ingredients. Just grate fresh zucchini, combine it with flavorful herbs and breadcrumbs and bake until crispy and tender. The end result is a mouthwatering plant-based meal that will have you and your loved ones craving more. EditIngredients - 3 medium-sized zucchini (about 1 1/4 lbs/560g)
- 1 cup (150g) seasoned breadcrumbs
- 1/2 cup (45g) grated parmesan cheese
- 2 garlic cloves (crushed or minced)
- 3 tablespoons chopped basil
- 1 whole large egg
- 2 tablespoons (30ml) olive oil (use 1/2 cup/120ml for pan frying)
- Kosher salt, ground black pepper and other seasonings (to taste)
- 1 jar sauce for simmering (optional)
EditForming the Zucchini Meatballs - Grate fresh zucchini into a large mixing bowl. Rinse the zucchini under cool water, then pat them dry with a paper towel. Line the mixing bowl with a thin hand towel or cheesecloth. Use a medium or fine grater to reduce the zucchini to small shreds, allowing it to collect on top of the towel.[1]
- There are lots of beneficial nutrients in the zucchini peels, so leave them on.
- 3 medium-sized zucchini should be enough to make a little over a dozen meatballs.[2]
- Squeeze the excess moisture out of the zucchini. Gather the corners of the towel and lift the zucchini out of the bowl. Hold the towel-wrapped zucchini over the sink and give it a squeeze. This will help extract any remaining water.[3]
- You can also heat the zucchini in a pan for a few minutes to evaporate the extra liquid.[4]
- Zucchini naturally has a high water content, which can ruin the flavor and texture of the finished meatballs.
- Combine the zucchini with the egg, breadcrumbs and herbs. Return the grated zucchini to the mixing bowl. Add one egg, two cloves crushed garlic, one cup seasoned bread crumbs, one half cup freshly grated parmesan cheese, three tablespoons chopped basil and a dash of salt and pepper to taste. Blend the ingredients until they're distributed throughout the mixture.[5]
- Together, the egg, breadcrumbs and cheese will serve as a binding agent to help the meatballs retain their shape.
- Crush the garlic cloves using a manual press, or pulse it in the food processor along with the basil to save time.
- Roll the mixture into golf ball-sized balls. Grab a small handful of the zucchini mixture and use the palms of both hands to roll them. Try to use roughly one ounce of zucchini per meatball. Make sure each meatball has been pressed firmly to ensure that they'll hold together while cooking.[6]
- The meatballs will shrink somewhat as they cook.
- If you find that your meatballs are falling apart, add a small amount of flour to the mixture and try again. The flour will soak up moisture and become slightly sticky.[7]
EditCooking the Meatballs - Preheat the oven to . Set the oven to convection and make sure the center rack is clear. Let the oven begin warming up while you finish preparing the meatballs.[8]
- Keeping the temperature relatively low will prevent you from accidentally burning the cheese and breadcrumbs.
- Arrange the zucchini meatballs on a nonstick baking sheet. Lay out the meatballs in rows. Leave an inch or two of space between each to allow heat to circulate properly.[9]
- Use a deep or rimmed baking sheet in case the meatballs slide around while in the oven.[10]
- If you're not using a nonstick baking sheet, grease it with cooking spray first.
- Brush the meatballs with a coat of olive oil. Dip a basting brush in the oil and lightly go over the tops of the meatballs. Oil will help the meatballs cook up nice and crisp and give them a crusty golden-brown exterior.[11]
- Olive oil will provide the most complementary flavor to the seasonings in the meatballs.
- Bake for 20-25 minutes. Place the meatballs in the oven and set a timer. Keep an eye on them as they bake so they don't get too done. If you wish, you can turn the meatballs over at the halfway point, though convection heat should help them cook evenly throughout.[12]
- Remove the meatballs from the oven and use a pair of tongs or fork to gently nudge them over.
- Give the meatballs a few minutes to cool before serving them.
- Pan fry the meatballs instead. If you'd prefer your meatballs to have a crispier texture, or if you'd like to shave a few minutes off the cook time, you also have the option of frying them on the stovetop. Cover the bottom of a large skillet with half an inch of olive or canola oil. Drop in the meatballs and pan fry for 3-5 minutes on each side until brown.[13]
- Set the pan fried meatballs on a layer of paper towels to absorb excess oil as they cool.
- Panko breadcrumbs hold up better to frying than other varieties.[14]
EditServing Zucchini Meatballs - Smother the meatballs in your favorite sauce. Transfer the hot meatballs to a saucepan and simmer them with tangy marinara or vodka sauce for 5 minutes. Or, enjoy them Swedish-style in a creamy sauce seasoned with black pepper, nutmeg and allspice. There's really no wrong way to savor these marvelous meat-free morsels.[15]
- Finish Italian meatballs with red pepper flakes or balsamic vinegar to coax more flavor out of the mild zucchini.
- Be careful not to stew or simmer zucchini meatballs for too long, as this can cause them to become soggy.
- Pair meatballs with nutritious pasta. Zucchini meatballs can easily become a complete meal with the addition of spaghetti, linguine or penne cooked perfectly al dente. Top with fresh oregano and extra grated parmesan and serve with crusty Italian bread.[16]
- Go with whole wheat pasta to cut down on calories.
- While you're at it, try making zoodles using a mandoline or spiralizer for an all-zucchini meal![17]
- Offer zucchini meatballs as an hors d'oeuvre. Vegetarian meatballs can make a perfect finger food for your next holiday party or get together. Simply bake or fry them, arrange them on a serving platter and stick a toothpick in each one. Their small sizes makes them easy to eat, and their rich, delicious flavor makes them hard to resist.[18]
- Experiment with different dipping sauces, as well, such as a spicy currant jelly, smoky garlic ketchup or lemon-dill remoulade.[19]
- At the supermarket, look for zucchini that's dark green and firm to the touch.
- Store leftover meatballs in an airtight container in the refrigerator. They'll stay fresh for up to 3 days.
- Add a can of garbanzo beans to make the meatballs more filling and up the protein content.
- If you suffer from a gluten intolerance, substitute blended oats and nuts for breadcrumbs.
- Enjoy zucchini meatballs with a julienne salad for a light lunch or a low-calorie snack to refuel after the gym.
- Pile your zucchini meatballs onto a toasted hoagie roll for a homemade vegetarian meatball sub.
- Keep your fingers clear of the blades on your grater or mandoline.
- Watch out for popping, splattering oil while pan frying.
EditThings You'll Need - Kitchen grater
- Large mixing bowl
- Hand towel or cheesecloth
- Nonstick baking sheet
- Roomy skillet (for pan frying)
- Whisk
- Spatula
- Basting brush
EditSources and Citations
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| How to Teach Kids About Friendship Posted: 12 Jul 2017 01:00 AM PDT Social and character development is a large part of a child's life. Although they can and do form social bonds on their own, it can be beneficial or even necessary to teach kids how to have positive social interactions and maintain relationships. There are ways you can teach kids about friendship. You can start by exposing them to friendship, then talking about what friendship means, and then teaching them how to handle conflict. EditExposing Kids to Friendship - Model being a good friend. Kids are always paying attention to the things we do and say whether we realize it or not. One easy way to teach kids about friendship, then, is to let them see you being a good friend. Modeling friendship will give them an example of how friends act and reinforce some of the things you teach them about friendship.
- Let kids see you interacting with other people in a positive way. For example, allow them to overhear you greeting a friend or colleague warmly.
- For instance, you might tell your kids, "My friend is a little sad, so I need to be a good friend and try to cheer him up."
- Provide opportunities to socialize. Children of all ages enjoy spending time with their peers and socializing is an important part of their development. By providing structured and unstructured time for kids to socialize you can teach them about friendship.[1] These opportunities will give them real-world experience in making friends and maintaining friendships.
- If you're a parent, then set up a play date for your kids. Stay for a while to monitor how the kids interact and to meet the other parents.
- If you are a teacher or mentor then try to encourage positive interactions between peers by assigning group activities and giving the kids opportunities to learn and play with one another.
- Show them other friendships. Just as kids watch adults, they also learn from other people and situations around them. There are examples of friendship all around that you can use to teach kids how to have positive social interactions.[2]
- For example, if you're watching TV with your kids, you might say, " Wow! They seem like they're really good friends. Look at how they act with each other. "
EditTalking About What Friendship Means - Talk about emotions. Explain that no matter how old you are, it is natural to have negative emotions and selfish thoughts. However, in order for us to develop friendships, we need to take control of these thoughts and replace them with love and empathy. Start talking to your children at an early age about emotions and self-control, and show them how to practice taking control of your emotions by acting as a positive role model on a daily basis.[3]
- Children who are taught early about emotional self-control, and are exposed to positive role models, are better able to maintain that self-control, empathy, and problem-solving skills. This will ultimately help them to establish long lasting happy friendships.
- Discuss being loyal. A large part of teaching kids about friendship will include talking to them about what it means to be a friend. When you talk to them, explain that being friend means sticking with the people you care about and sometimes even taking up for them.[4]
- For example, you could say, "A good friend doesn't stop playing with someone just because someone new comes around. They try to play with everyone."
- Or, you might tell them, "Sometimes friendship means standing up for the people you care about if someone else is bothering them."
- Talk about how to support someone. When you explain what friendship means to kids, it can be useful to discuss how to be there for someone and support them.[5] Let the kids know that friends are there for one another when things are fun and going well, but also when things aren't going so well.
- You might tell them, for instance, "Friendship means holding your friend's hand or just listening to them when they're upset."
- Emphasize honesty. It's hard, if not impossible, to be a good friend If you aren't being truthful with the people close to you. Explain to kids that a big part of friendship is being honest with others about how you feel, who you are, and everything else.[6]
- For example, you might tell your kids, "Friends trust each other and are honest with each other about who they are, the things they do and don't like, and more."
EditTeaching Children Ways to Handle Conflict - Talk about resolving conflict. Kids are still learning how to monitor their emotions and handle situations appropriately. As such, there will be times that they don't get along or act very friendly. It can be tempting to step in with a solution when you see this happening. Instead of trying to solve their problems for them, you can teach kids about friendship if you teach them to think critically and resolve their own conflicts.[7]
- For instance, you might ask, "You have great problem-solving skills. What's one way that you guys can all play the game?"
- Or, for instance, you might say, "How do you think friends should handle a situation like this?"
- Give them feedback. While kids can do a good job at using their problem-solving skills and resolving conflict, sometimes they may need assistance. You can teach them a lot about friendship and conflict resolution by giving them feedback about the situation and their behavior.[8]
- For example, if two kids are arguing over a toy, you might say, "I don't think this is the way you all really want to handle this. Let's take a time-out and brainstorm solutions."
- Or, you might say, "I like how you guys are working together to come up with a fair way to handle this situation. That's good problem-solving. Keep going!"
- Make use of teachable moments. Teachable moments are natural events and situations that occur that give you a real-world opportunity to teach or reinforce something you already taught. When you're teaching kids about friendship, look for those moments in the day when you can emphasize something you've taught them about friendship.[9]
- For example, if you're out with your kids and notice some adults arguing, use it as an opportunity to talk about conflict resolution.
- Or, for instance, if you're watching a webisode together and see two of the characters disagreeing, you can talk to the kids about how the characters handled the situation.
- You may also want to assist your child with reading body language. You can do this by showing them with your own facial expressions and body language and explaining, what they convey.
- Be authoritative rather than authoritarian. Children who are raised by authoritarian parents are more likely to have low levels of esteem and low self-worth, as well as greater hostility, rage, and controlling tendencies. These can make it quite challenging for children to develop healthy, long lasting relationships with their peers. They may even lead to mental health concerns later in life.[10]
- An authoritarian parent is one who usually avoids discussion of issues that may arise, and will more likely jump to control the particular behavior or situation through punishment.
- An authoritative parent is one who approach issues with warmth and compassion. They gently guide a child with a behavioral problem through rational discussion, and provides explanation of the reasons for the rules.
- Children who are raised in an authoritative environment have less aggressive behaviors, are more self-reliant, and have an easier time with developing great friendships with peers.
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