Question: What is the difference between table salt, kosher salt, sea salt, etc.? And what type of recipes should I absolutely add salt? I am eating and cooking low sodium for the most part. Once you go low-sodium eating, it can be an eye-opening experience, all you taste is the salt.
Robin's Rescue: I remember my mom chucking the salt shaker when I was a kid — weird for the first few days and then... I felt like my palate woke up. Here's why reducing salt intake is important:
• Despite the American Heart Association's recommendation that healthy people get 1,500 milligrams of sodium per day, with an upper limit of 2,300 mg (about 1 teaspoon), the average American eats close to 3,600 mg, largely through processed food.
• If Americans dramatically cut their sodium intake to 1,500 mg per day, up to 1.2 million deaths could be prevented over the next 10 years — deaths largely caused by heart disease or stroke.
That said, salt has come a long way in recent years. It's no longer considered the "shaker at the table," and gourmet salts have worked their way into our modern cooking. Here are the common varieties found in most stores, from the classic table salt to the more exotic colored salts. Why am I telling you this? Because the more unique salts lend tremendous flavor and you can season an entire platter with one pinch.
Note: Table salt once meant finely ground salt used in cooking and in the shaker. Since new terms have cropped up, here's the lowdown: Coarse salt refers to large-grained salt crystals that are less sensitive to moisture than finely ground salt. Coarse salt is excellent over finished dishes or when used as a salt crust on meat, poultry and fish. Grinder salt consists of large, dry crystals that are intended for a salt mill or grinder.
Refined salt with a fine texture. Often considered bitter when compared to unrefined sea salts.
Adheres to Jewish dietary guidelines, coarser than table salt and dissolves quickly to disperse flavor. Probably the most widely used "everyday" salt in current kitchens.
A general term that refers to unrefined salt that comes from the ocean or sea.
Considered "premier" salts, finishing salts are generally harvested by hand and have unique textures and colors. When added just before completing a dish, finishing salts (moist crystals or delicate flakes) add a burst of clean, salty flavor, distinct crunch and pop of color. Many of the salts below can be used as finishing salts.
Flake sea salt
Similar in shape to snowflakes, flake sea salt is seawater that's evaporated using natural sun and wind. The result is a light and flaky salt that's ideal for finishing a dish tableside.
Fleur de sel
This "flower of salt" is harvested from salt ponds in France. Its unique flavor and aroma is ideal for sprinkling over finished salads, vegetables, grilled meats, fish and poultry.
French sea salt
Harvested from Atlantic seawater, French sea salt is typically gray and available in different grains:
• Coarse, which is excellent over salads, cooked vegetables, meats, fish and poultry.
• Stone-ground fine, which is an ideal replacement for regular table salt.
• Extra-fine grain, which is terrific over popcorn and roasted nuts.
Hawaiian sea salt
This traditional Hawaiian salt gets its distinctive red color from the addition of volcanic baked red clay, a natural mineral added to enrich the salt with iron oxide. The addition of clay gives the salt a distinct earthy flavor. There's also black Hawaiian sea salt, a coarse black salt created from the addition of activated charcoal.
Italian sea salt
Produced from the waters off the coast of Sicily, this natural, coarse or fine sea salt has a delicate taste and is excellent when used as a finishing salt on salads, roasts, sauces, vegetables and bruschetta.
Smoked sea salt
Sea salt that is smoked over a wood fire, infusing the salt with a natural smoke flavor. When shopping, be certain the salt is naturally smoked and not just flavored with liquid smoke.
Indian black salt
Also known as kala namak, this grayish-pink salt has a strong aroma and flavor of sulfur, making it ideal for dishes when an "egg" quality is desired without the use of eggs (such as vegan dishes with tofu).
How to curb salt intake
Now that I've updated you on salt varieties, here are some tips for cutting back. As I mentioned, processed foods are a big part of the problem in this country, not the "finishing salts" we add to our meals.
• Push out processed goods:One slice of wheat bread can have up to 200 mg of sodium, so imagine what's lurking in a prepared meal. Read labels and opt for lower-sodium dishes. Also, salt is a preservative so it's used heavily in canned goods to prolong shelf life. Look for reduced-sodium canned foods (tomatoes, soup, tuna); and for things like canned beans and vegetables, rinse them under cold water before using.
• Don't condone condiments: Vinegar is virtually salt-free (2 mg in 2 teaspoons). But mustard, relish, mayonnaise and ketchup can have up to 100 mg per teaspoon. Salad dressing can have up to 1,000 mg per serving (2 tablespoons).
• Sucker punch sauces and dips: Pasta and pizza sauce have up to 900 mg per serving (½ cup) and hummus and guacamole have 100-150 mg per tablespoon. Yes, tomato sauces, guacamole and hummus can be super nutritious, so enjoy them, and then balance out your sodium intake in other areas.
• Spice it up with fresh and dried herbs: Add dried herbs and spices at the beginning of cooking and fresh herbs just before serving. Toast whole spices like cumin and fennel seeds in a dry skillet, and then grind the seeds in a coffee grinder (freshly ground spices boast more flavor). Opt for salt-free seasoning blends (found in the spice aisle).
• Squeeze it: Citrus juice and zest from lemons, limes, oranges and grapefruit add a burst of fresh flavor to sweet and savory dishes without adding any salt.
• Forgo fast food: At one popular national chain, a small cheeseburger has more than 700 mg of sodium, the chicken Caesar wrap has 1,210 mg, the veggie burger has 1,030 mg, and the garden salad with chicken, cranberries and apples has 930 mg. Pack your lunch.
"Robin's Rescue" is a column that tackles your food and dining dilemmas. Nutrition expert and cookbook author Robin Miller lives in Scottsdale. Her books include "Robin Takes 5 for Busy Families" and "Quick Fix Meals," a book named after her five-year run on Food Network.
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