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How to Make Low Sodium, Homemade Pizza: Cardiac College


Today we are focusing on how to boost the
flavour in food without adding salt. Sodium
is an essential mineral that our body needs.
It helps control blood pressure and to maintain
a normal fluid balance. Many people are not
aware that most foods contain natural sodium.
As a result there is no need to add salt to
boost the flavor. There are healthy alternatives.
Eating too much sodium may cause high blood
pressure, which increases the risk of getting
a stroke, heart disease and kidney disease.
So, how much sodium is in a pinch of salt?
On average a pinch is about 1/8 of a teaspoon
which contains about 300 mg of sodium. According
to the Canadian Hyper tension Education program,
consider reducing your sodium intake towards
2,000 mg per day to decrease blood pressure.
If you add a small amount of salt to your
meals, taste your food first. An important
point to remember is that while there are
different types of salt which vary in flavour,
coarseness and even colour, they all contain
the same amount of sodium. Over 75 percent
of the sodium we eat comes from processed
foods, restaurant meals, fast foods and packaged
and ready to eat meals. They include deli
meats, pizza sauces, cheese and soups. Even,
breads, breakfast cereals and bakery products
contain sodium even though they may not taste
salty. Not to worry, there are lots of lower
sodium alternatives to add to your favourite
everyday foods. We are going to feature some
recipes and tips that will help enhance flavor
without the use of salt. That way you can
enjoy some delicious food the salt free way!
Pizza’s a favourite food for many. Unfortunately
when we buy pizza that is prepackaged, frozen,
from a fast food outlet or a restaurant they
are high in sodium. Today were going to show
you how to make a delicious and healthy homemade
pizza! And we’re going to show folks at
home how they can make it healthily and easily.
And we’re going to start off with our dough.
So we’re going to start off, I got a little
of a head start because yeast you got to get
it o work a bit. And so what I’ve done over
here 1/3 of warm water, 2 tbsp of extra virgin
olive oil, 1 tbsp of honey, and a little bag
of yeast and that’s the base. Add 2 cups
of whole wheat flour that’ll some fibre
to the dough. The key thing is in making the
dough don’t throw the whole jug of flour
at once, you need to start incorporating it.
And that’s what I’m about to do. It’s
staggering how high the sodium is of ready
to go pizzas. So that’s great we’re doing
it ourselves. Yes, absolutely. It is possible
to get a low sodium dough ready to go from
a supermarket. So you don’t necessarily
have to go from ground zero as we are today.
But, for those that want to start with a healthy
base that is possible. So with the mix, we
got to get the hands dirty. We got to get
in there. Once this has been completed and
put this, put the dough on a baking tray with
parchment paper and just let it rest as we
are going to make the sauce. So David now
that our pizza dough is ready we’re going
to start off with our tomato sauce. Absolutely,
some people might purchase the canned sauce
ready to go. We’re going to show this is
easy to make at home make your own sauce from
scratch jazz it up a bit more with our seasonings.
But I’m putting together something that
I think will work with most people. I’m
going to start off with our favourite, extra
virgin olive oil. So extra virgin olive oil
is a great choice because it’s an unsaturated
fats it’s a healthy fat and helps lower
LDL cholesterol. I’ve got cut up Spanish
onion that I’m going to sauté here, together
with some fresh chopped up garlic. So we’re
going to sauté here for a few minutes and
then we’re going to add fresh ripe tomatoes.
So this is a good opportunity to lower the
sodium content of your tomato sauce by starting
off with fresh ripe tomatoes. Having the fresh
ripe tomatoes you can’t meet the flavor
of the fresh tomatoes. And tomatoes are a
great source of lycopene as well. Now I’m
going to add some great flavor. This is the
enhancer. Using my Greek oregano, just pure
oregano, fresh oregano that you can get at
the supermarket. And then I’m using my all
purpose, it’s called David’s special steak
rub, but really could be used on everything.
I’ve used a tablespoon of the oregano, tablespoon
of the all-purpose steak rub. This is going
to take a little bit of time because it has
to get soft and mushy, and a sauce, but that
will happen as we begin to compile our pizza.
And the herbs and spices are nice because
they add such great flavor and you don’t
have to add salt to this great meal. The added
ingredient here is just some tomato paste.
And again you can get them in a low sodium
version, lower the sodium content of this
recipe. The added ingredient here gives just
a little bit of sweetness a teaspoon of sugar.
And as you can see here the sauce is coming
together very nicely. I think we are done,
and we can now let it rest and cool down before
we make our pizza. Now that our sauce is cooled
down, and we’ll put our beautiful sauce
on our homemade pizza. So from here, I’m
going to sprinkle mozzarella cheese. So now
an option can be, either use a small amount
of block mozzarella, or if you want to reduce
the sodium content use fresh mozzarella balls
also known as bocconcini. So from here because
we want a nice healthy pizza, decided to come
with an array of peppers. We’ve got green
yellow and red that I’ve cut up. And I’ll
get these on the pizza as well. So they look
really colourful, and it’s important to
always remember to have lot of fruits and
vegetables throughout the day. So this is
a good way to load up on vegetables. So that’s
the benefit of making your own pizza you get
to choose your favourite vegetables and load
them up. Yeah, and that’s what I’m doing
now I’m really loading up with the peppers.
I guess another option could be some steamed
rapini or broccoli rabe, or spinach. Zucchini,
yup that would be gorgeous. Now meat, we’re
going to use chicken breast I think. Yes,
I’ve got two grilled chicken breasts that
I’ve sprinkled some of my steak rub on it
to give it some added flavor. And so I’m
going to put slices of the grilled chicken,
so this is a better alternative to processed
meats that are typically used on a store bought
prepared type of pizza. They’re high in
sodium, high in nitrates, other preservatives
so this is a great way to reduce the amount
of sodium and preservatives that you would
typically get in a prepared pizza. I have
the oven on convection, set at 475 F, because
we have a lot of on top and the dough is thick
it’s going to take a good half an hour to
bake. Well, our pizza’s ready. It looks
delicious. There we are. We’re going to
put some final touches on it. We got some
baby arugula, it smells and looks amazing.
Thank you very much, we are done! Enjoy everybody!

Randall Smitham

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