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In this issue

Jonathan Tobin: Defending the Right to a Jewish State

Heather Hale: Compliment your kids without giving them big heads

Megan Shauri: 10 ways you are ruining your own happiness

Carolyn Bigda: 8 Best Dividend Stocks for 2015

Kiplinger's Personal Finance editors: 7 Things You Didn't Know About Paying Off Student Loans

Samantha Olson: The Crucial Mistake 55% Of Parents Are Making At Their Baby's Bedtime

Densie Well, Ph.D., R.D. Open your eyes to yellow vegetables

The Kosher Gourmet by Megan Gordon With its colorful cache of purples and oranges and reds, COLLARD GREEN SLAW is a marvelous mood booster --- not to mention just downright delish
April 18, 2014

Rabbi Yonason Goldson: Clarifying one of the greatest philosophical conundrums in theology

Caroline B. Glick: The disappearance of US will

Megan Wallgren: 10 things I've learned from my teenagers

Lizette Borreli: Green Tea Boosts Brain Power, May Help Treat Dementia

John Ericson: Trying hard to be 'positive' but never succeeding? Blame Your Brain

The Kosher Gourmet by Julie Rothman Almondy, flourless torta del re (Italian king's cake), has royal roots, is simple to make, . . . but devour it because it's simply delicious

April 14, 2014

Rabbi Dr Naftali Brawer: Passover frees us from the tyranny of time

Greg Crosby: Passing Over Religion

Eric Schulzke: First degree: How America really recovered from a murder epidemic

Georgia Lee: When love is not enough: Teaching your kids about the realities of adult relationships

Cameron Huddleston: Freebies for Your Lawn and Garden

Gordon Pape: How you can tell if your financial adviser is setting you up for potential ruin

Dana Dovey: Up to 500,000 people die each year from hepatitis C-related liver disease. New Treatment Has Over 90% Success Rate

Justin Caba: Eating Watermelon Can Help Control High Blood Pressure

The Kosher Gourmet by Joshua E. London and Lou Marmon Don't dare pass over these Pesach picks for Manischewitz!

April 11, 2014

Rabbi Hillel Goldberg: Silence is much more than golden

Caroline B. Glick: Forgetting freedom at Passover

Susan Swann: How to value a child for who he is, not just what he does

Cameron Huddleston: 7 Financial Tasks You Should Tackle Right Now

Sandra Block and Lisa Gerstner: How to Profit From Your Passion

Susan Scutti: A Simple Blood Test Might Soon Diagnose Cancer

Chris Weller: Have A Slow Metabolism? Let Science Speed It Up For You

The Kosher Gourmet by Diane Rossen Worthington Whitefish Terrine: A French take on gefilte fish

April 9, 2014

Jonathan Tobin: Why Did Kerry Lie About Israeli Blame?

Samuel G. Freedman: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Jessica Ivins: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Kim Giles: Asking for help is not weakness

Kathy Kristof and Barbara Hoch Marcus: 7 Great Growth Israeli Stocks

Matthew Mientka: How Beans, Peas, And Chickpeas Cleanse Bad Cholesterol and Lowers Risk of Heart Disease

Sabrina Bachai: 5 At-Home Treatments For Headaches

The Kosher Gourmet by Daniel Neman Have yourself a matzo ball: The secrets bubby never told you and recipes she could have never imagined

April 8, 2014

Lori Nawyn: At Your Wit's End and Back: Finding Peace

Susan B. Garland and Rachel L. Sheedy: Strategies Married Couples Can Use to Boost Benefits

David Muhlbaum: Smart Tax Deductions Non-Itemizers Can Claim

Jill Weisenberger, M.S., R.D.N., C.D.E : Before You Lose Your Mental Edge

Dana Dovey: Coffee Drinkers Rejoice! Your Cup Of Joe Can Prevent Death From Liver Disease

Chris Weller: Electric 'Thinking Cap' Puts Your Brain Power Into High Gear

The Kosher Gourmet by Marlene Parrish A gift of hazelnuts keeps giving --- for a variety of nutty recipes: Entree, side, soup, dessert

April 4, 2014

Rabbi David Gutterman: The Word for Nothing Means Everything

Charles Krauthammer: Kerry's folly, Chapter 3

Amy Peterson: A life of love: How to build lasting relationships with your children

John Ericson: Older Women: Save Your Heart, Prevent Stroke Don't Drink Diet

John Ericson: Why 50 million Americans will still have spring allergies after taking meds

Cameron Huddleston: Best and Worst Buys of April 2014

Stacy Rapacon: Great Mutual Funds for Young Investors

Sarah Boesveld: Teacher keeps promise to mail thousands of former students letters written by their past selves

The Kosher Gourmet by Sharon Thompson Anyone can make a salad, you say. But can they make a great salad? (SECRETS, TESTED TECHNIQUES + 4 RECIPES, INCLUDING DRESSINGS)

April 2, 2014

Paul Greenberg: Death and joy in the spring

Dan Barry: Should South Carolina Jews be forced to maintain this chimney built by Germans serving the Nazis?

Mayra Bitsko: Save me! An alien took over my child's personality

Frank Clayton: Get happy: 20 scientifically proven happiness activities

Susan Scutti: It's Genetic! Obesity and the 'Carb Breakdown' Gene

Lecia Bushak: Why Hand Sanitizer May Actually Harm Your Health

Stacy Rapacon: Great Funds You Can Own for $500 or Less

Cameron Huddleston: 7 Ways to Save on Home Decor

The Kosher Gourmet by Steve Petusevsky Exploring ingredients as edible-stuffed containers (TWO RECIPES + TIPS & TECHINQUES)

Jewish World Review

SPICE SECRETS: A guide to some common herbs and spices and suggested uses to help you create flavorful meals without any added salt

By Joanne Capano






JewishWorldReview.com | A recent study published online in the New England Journal of Medicine found that if the average U.S. diet cut back on salt by as little as half a teaspoon a day, 92,000 deaths and nearly 100,00 heart attacks would be prevented every year. As a nation addicted to processed and prepared food, our salt consumption has risen by 50 percent since the 1970s. Coincidentally, the rate of obesity, heart attacks, high blood pressure, strokes and kidney disease has also risen.

A certain amount of sodium is essential for good health. Sodium helps carry nutrients into the cells, distributes water throughout the body, maintains healthy blood pressure levels and stimulates the adrenal glands. It also plays a role in nerve communication and muscle contraction, including that of the heart muscle. Hydrochloric acid, a fluid needed for proper digestion, also depends on the availability of sodium for production.

Our kidneys help regulate the amount of sodium in our bodies. When levels are low, the kidneys conserve sodium. When levels are high, excess sodium is excreted through the urine. If our kidneys can't get rid of enough of the excess, it begins to accumulate in our blood. And that can cause problems because sodium attracts and holds water. More sodium increases blood volume, which in turn makes our heart work harder to move the blood through our body.

The average U.S. diet has three main sources of sodium: processed and prepared foods; sodium-containing condiments; and natural sources of sodium found in vegetables, meat and dairy products. The American Heart Association recommends that you choose and prepare foods with little or no added salt to reduce the risk of cardiovascular disease. We should aim to eat less than 1,500 mg of added salt a day, the equivalent to about 3/4 of a teaspoon. The average American consumes a whopping 3, 463 mg of sodium a day!



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Sodium isn't just found in salt. If you want to reduce the sodium in your diet, consider putting down the saltshaker and limit the amount of processed and fast foods you consume.

Salt is an acquired taste. Most foods in their natural state contain some amount of sodium. Unfortunately, we have forgotten how delicious natural whole foods taste because of our obsession with salt or condiments containing salt. Nature has provided us with a gamut of tastes from sweet, found in fruits, to salty, found in vegetables like celery or kelp. A wonderful way to enhance flavor without adding salt is to use natural herbs and spices. Herbs and spices can transform a simple dish into a sensuous eating experience of lively and refreshing flavors sure to excite your taste buds.

Below is a guide to some common herbs and spices and suggested uses to help you create flavorful meals without any added salt.

Herb/Spice

Description

Use In

Basil

Sweet basil is bright and pungent in taste. Leaves are green in color, round and pointed.

Pesto, salads, sauces, meats, fish and soups. Pairs well with carrots, eggplant, potatoes, squash, spinach and tomatoes.

Bay

Also known as Sweet Bay or Sweet Laurel, aromatic bay leaves are often used dried for maximum flavor.

Use in soups, sauces or pickling solutions. Add to marinade solutions for meat or fish.

Cardamom

Tastes like ginger, with a hint of pine.

Used prominently in curry powder, but also enhances the flavor of pumpkin, squash, potatoes and pastries. Cardamom is often combined with cumin and coriander seeds.

Cayenne

Hot, peppery flavor.

Used frequently in Cajun, Creole, Spanish, Mexican, Szechuan, Thai and East Indian Recipes.

Cinnamon

One of the oldest spices known, cinnamon is derived from the inner bark of evergreen trees native to Sri Lanka, southwest India and Asia. Sweet and aromatic, cinnamon is available whole or as a ground-up powder.

Versatile spice that complements a wide variety of foods and other spices. Works well with poultry, in curries and with fruit, particularly apples and pears. Add to casseroles or eggplant, squash and carrot dishes.

Coriander leaf or seed

Fresh coriander leaves, also known as cilantro, bears a strong resemblance to Italian flat-leaf parsley, but with a stronger, distinct scent. The seeds, when dried, have a fragrant flavor reminiscent of both citrus peel and sage.

Combines nicely with beets, onions, potatoes and lentils. Add to salads, salsas, soups, stews, curries and rice dishes.

Cumin

Powerful peppery flavoring with slight citrus overtones. Integral spice in the cuisines of Mexico, India and the Middle East.

Complements chicken, lamb, beans, lentils, vegetables and rice dishes. Excellent in carrot or cabbage dishes.

Dill

Dill's green leaves are wispy and fern-like and have a soft, sweet taste. Both the leaves and the seeds are used to flavor food.

Combines well with fruits, vegetables, fish, egg and poultry. Should be added to the end of cooking time, since heat can destroy its delicate flavor.

Fennel

Mild licorice taste.

Salads, soups, fish and vegetable dishes. Also complements rice, potatoes, tomato, egg and apple dishes.

Ginger

Fragrant, pungent and hot. Can be used fresh, dried or in powder form.

Curries, stews and stir-fries. Complements poultry.

Marjoram

Member of the mint family. Similar to oregano but less pungent. Used in savory dishes.

Salads, fish, vegetables, meat, poultry and egg dishes.

Mint

With more than 25 varieties, tastes range from cool, sweet and slightly menthol.

Use fresh in salads, marinated vegetables, legumes or tomato based soups or stews. Also good in dips, dressings, yogurt or lamb dishes.

Nutmeg

Seed of an apricot-like fruit native to Indonesia, with a cinnamon and peppery taste.

Can be used in either sweet or savory dishes, including pasta sauces, cheese dishes, cake or milk (or milk alternative) puddings.

Oregano

Also from the mint family, similar to marjoram but stronger with an earthy, aromatic flavor.

Used in many Mediterranean dishes. Excellent in tomato based sauces and stews. Complements, chicken, fish and meat dishes.

Parsley

Most common types are curly or Italian flat leaf. Mildly fresh aromatic flavor.

Soups, salads, sauces and casseroles. Use with any vegetable, potato or grain dish.

Rosemary

Pine-like, distinct flavor used either fresh or dried.

Marinades, vegetables, chicken and fish dishes. Complements roast meats, especially lamb and chicken.

Sage

Grayish, silver green leaves in color with and earthy aromatic taste that is both sweet and bitter.

As a flavoring for stuffing, good with vegetables, cheese and meat dishes, especially pork, game and liver.

Tarragon

Sweet aromatic herb with a slighter peppery flavor reminiscent of fennel, anise and licorice.

Soups, salads fish, chicken and egg dishes. Also good with raw or cooked tomato dishes. Complements, peas, potatoes, broccoli, carrot and asparagus.

Thyme

Tiny leaves with a minty, tea-like flavor.

Used to make bouquet garni with parsley and bay. Add to stocks, marinades, sups and casseroles. Good with fish, vegetable and game dishes.


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Joanne Capano is Naturally Savvy's Nutrition and Family Expert. She is a Registered Holistic Nutritionist and mother of three. NaturallySavvy.com is a website that educates people on the benefits of living a natural, organic and green lifestyle.



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