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What’s the difference between MSG and table salt? A chemist explains

<a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> It’s dinner time. You’ve worked hard to prepare a nutritious and tasty meal. But after taking your first bite you feel something is missing. Perhaps you should have added more salt? Pepper? Or maybe even something more exotic like monosodium glutamate, better known as MSG? There are many <a href="https://theconversation.com/explainer-what-are-e-numbers-and-should-you-avoid-them-in-your-diet-43908">food additives</a> used in both home cooking and commercial products. These ingredients improve the flavour, smell, texture, appearance and longevity of foods. Salt and MSG are two well-known food additives. Both contain sodium, but there are plenty of differences which you can use to your benefit. <h2>What is a salt?</h2> Salts are made of positively and negatively charged components called ions. Salts generally dissolve in water, and are brittle. The names of salts often feature a metal (positively charged) followed by a non-metal (negatively charged). The common kitchen ingredient we call “salt” is just one type of salt. To distinguish it from all other salts, we should more specifically refer to it as “table salt”. Chemically, it’s sodium chloride. <h2>Sodium chloride</h2> After the quick chemistry lesson above, we can see that table salt, sodium chloride, contains a positively charged sodium and a negatively charged chlorine. These charged components are arranged in crystals of salt in a regular repeating pattern. Each sodium ion is surrounded by six chloride ions and each chloride ion is surrounded by six sodium ions. This arrangement gives the crystal a “cubic” form. If you look closely at salt, you may see cube-shaped crystals. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>The chemical structure of table salt forms a cube of sodium and chloride ions. <a class="source" href="https://www.shutterstock.com/image-vector/sodium-chloride-nacl-structure-ionic-crystal-2417242373">Sandip Neogi/Shutterstock</a></figcaption></figure> Sodium chloride is very abundant. It is found <a href="https://theconversation.com/i-have-always-wondered-why-is-the-sea-salty-83489">dissolved in Earth’s oceans</a>. Mineral deposits of salt, known as halite or rock salt, formed from the evaporation and crystallisation of ancient seas. Depending on the source, the salt may contain many other trace minerals that can even add colour to it, such as the pink-coloured Himalayan salt from Pakistan. Salt can also be fortified with <a href="https://www.who.int/publications/i/item/9789240053717">sodium iodide</a> as a public health measure. Describing the taste of salt is quite difficult without using the word “salty”. It’s a very common food additive, as it is so abundant and versatile. It is an essential ingredient for many traditional food preservation techniques for meats (pork and fish), vegetables (kimchi, sauerkraut and pickles), and dairy (cheese and butter). Salt is considered a universal flavouring agent. It can mask bitter flavours and bring out sweet, sour and <a href="https://theconversation.com/the-asian-roots-of-umami-the-fifth-taste-central-to-thanksgiving-fare-50699">umami</a> (savoury) ones. Despite popular depictions of <a href="https://theconversation.com/that-neat-and-tidy-map-of-tastes-on-the-tongue-you-learned-in-school-is-all-wrong-44217">taste maps</a>, there is no one place on the tongue where we taste salt. Other sodium salts can also give a “salty” taste, but the effect declines (and can even turn to bitter) with negatively charged components other than chloride. <h2>MSG or monosodium glutamate</h2> Monosodium glutamate is also a salt. The glutamate is the negatively charged form of glutamic acid, an amino acid that is found in nature as a building block of proteins. MSG, and more generally glutamates, are found in a wide range of foods including tomatoes, Parmesan cheese, soy sauce, dried seaweeds, Worcestershire sauce and protein-rich foods. All of these foods impart umami flavours, which are described as savoury or meaty. Commercial MSG is not extracted from the environment but produced by bacterial fermentation. Glucose is converted to glutamic acid, which is further processed by adding sodium hydroxide to form MSG (and water). MSG is sold as crystals, but they have a long, prismatic shape rather than the cubic form of sodium chloride. It’s worth tasting a few crystals of MSG directly to experience the native taste of umami. Despite decades of bad press and concern, <a href="https://theconversation.com/msg-is-back-is-the-idea-its-bad-for-us-just-a-myth-or-food-science-237871">MSG is considered safe</a> to consume in the concentrations typically found in or added to foods. Table salt and MSG both contain sodium, but at different percentages of the total weight: table salt has around 40% sodium, versus just 14% in MSG. You are also more likely to be routinely adding table salt to your food rather than MSG. Eating too much sodium is well known to be unhealthy. <a href="https://theconversation.com/this-salt-alternative-could-help-reduce-blood-pressure-so-why-are-so-few-people-using-it-221409">Potassium-enriched substitutes</a> have been suggested for a range of health benefits. <h2>A flavour enhancer</h2> The flavour of MSG can be elevated further by combining it with other food additives, known as sodium ribonucleotides. Japanese and Korean cooks figured this secret out long before chemists, as boiling dried fish and seaweed produces foundation stocks (dashi) containing a mix of naturally sourced glutamates and ribonucleotides. Ribonucleotides are classified as “generally considered as safe” by <a href="https://www.cfsanappsexternal.fda.gov/scripts/fdcc/index.cfm?set=FoodSubstances&id=DISODIUMINOSINATE&sort=Sortterm_ID&order=ASC&startrow=1&type=basic&search=disodium">food standards authorities</a>. Humans consume many grams of the natural equivalent in their diets. What can be more problematic are the carbohydrates- and fat-rich foods that have their flavours enhanced, which can potentially lead us to eat excessive calories. The combination of MSG and ribonucleotides produces a more-ish sensation. Next time you see a bag of potato chips or instant noodles, have a quick look to see if it contains both MSG (E621) and a ribonucleotide source (E627–E635). I personally keep a jar of MSG in my kitchen. A little goes a long way to elevate a soup, stew or sauce that isn’t quite tasting the way you want it to, but without adding too much extra sodium.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237668/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/whats-the-difference-between-msg-and-table-salt-a-chemist-explains-237668">original article</a>.

Food & Wine

Dog care below freezing − how to keep your pet warm and safe from cold weather, road salt and more this winter

<a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a> Time outside with your dog in the spring, summer and fall can be lovely. Visiting your favorite downtown café on a cool spring morning, going to a favorite dog park on a clear summer evening or going on walks along a river when the leaves are changing color are all wonderful when the weather is favorable. But in much of the country, when winter rolls around, previously hospitable conditions can <a href="https://theconversation.com/is-winter-miserable-for-wildlife-108734">quickly turn chilly and dangerous</a> for people and pups alike. Winter brings some unique challenges for dog owners, since dogs still need activity and socialization during colder seasons. Studies have shown that dog owners are almost 50% less likely to walk their dogs <a href="https://doi.org/10.3390/ani11113302">when the weather gets cold</a>. Knowing the basics of winter safety is critical to maintaining a healthy lifestyle for your dog. I am an <a href="https://www.vetmed.ucdavis.edu/faculty/erik-olstad">assistant professor</a> at the University of California Davis School of Veterinary Medicine who weathered polar vortexes with my dog while living in Michigan early in my career. While I’ve since moved to sunny California, I’ve seen how quickly frigid temperatures can turn dangerous for pets. <h2>Breed and age differences</h2> Not all dogs have the same abilities to deal with cold weather. A short-coated dog like a Chihuahua is much more susceptible to the dangers of cold weather than a thick-coated husky. When the weather dips below 40 degrees Fahrenheit (4 degrees Celsius), the well-acclimated husky may be comfortable, whereas the Chihuahua would shiver and be at risk of hypothermia. Additionally, if your dog is used to warm weather, but you decide to move to a colder region, the dog will need time to acclimate to that colder weather, even if they have a thick coat. Age also affects cold-weather resilience. Puppies and elderly dogs can’t withstand the chill as well as other dogs, but every dog is unique – each may have individual health conditions or physical attributes that make them more or less resilient to cold weather. <h2>When is my dog too cold?</h2> Pet owners should be able to recognize the symptoms of a dog that is getting too cold. Dogs will shiver, and some may vocalize or whine. Dogs may resist putting their feet down on the cold ground, or burrow, or try to find warmth in their environment when they are uncomfortable. Just like people, <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">dogs can get frostbite</a>. And just like people, the signs can take days to appear, making it hard to assess them in the moment. The most common sites for frostbite in dogs are their ears and the tips of their tails. Some of the initial signs of frostbite are skin discoloring, turning paler than normal, or purple, gray or even black; red, blistered skin; swelling; pain at the site; <a href="https://www.britannica.com/science/ulcer">or ulceration</a>. Other <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">serious signs of hypothermia</a> include sluggishness or lethargy, and if you observe them, please visit your veterinarian immediately. A good rule to live by is if it is too cold for you, it is too cold for your dog. Getting your dog a <a href="https://www.cnn.com/cnn-underscored/pets/best-winter-dog-coats-jackets">sweater or jacket</a> and <a href="https://www.akc.org/expert-advice/vets-corner/protect-dogs-paws-snow-ice-salt/">paw covers</a> can provide them with protection from the elements and keep them comfortable. Veterinarians also recommend closely monitoring your dog and limiting their time outside when the temperature nears the freezing point or drops below it. <h2>Road salt dangers</h2> Road salt that treats ice on streets and sidewalks <a href="https://www.cbc.ca/news/canada/kitchener-waterloo/ice-salt-toxic-for-pets-1.5020088">can also harm dogs</a>. When dogs walk on the salt, the sharp, rough edges of the salt crystals can irritate the sensitive skin on their paws. Dogs will often lick their feet when they’re dirty, wet or irritated, and if they ingest any salt doing that, they may face GI upset, dehydration, kidney failure, seizures or even death. Even small amounts of pure salt can <a href="https://www.petpoisonhelpline.com/pet-tips/my-dog-ate-road-salt-will-they-be-okay/">disrupt critical body functions</a> in dogs. Some companies make pet-safe salt, but in public it can be hard to tell what type of salt is on the ground. After walking your dog, wash off their feet or boots. You can also keep their paw fur trimmed to prevent snow from balling up or salt collecting in the fur. Applying a thin layer of petroleum jelly or <a href="https://www.akc.org/expert-advice/lifestyle/how-to-make-your-own-paw-balm-for-winter/">paw pad balm</a> to the skin of the paw pads can also help protect your pet’s paws from irritation. <h2>Antifreeze risks</h2> <a href="https://www.britannica.com/science/antifreeze-chemical-substance">Antifreeze, or ethylene glycol</a>, is in most vehicles to prevent the fluids from freezing when it gets cold out. Some people pour antifreeze into their toilets when away from their home to prevent the water in the toilet from freezing. Antifreeze is an exceptionally dangerous chemical to dogs and cats, as it tastes sweet but can be deadly when ingested. If a pet ingests even a small amount of antifreeze, the substance causes a chemical cascade in their body that results in severe kidney damage. If left untreated, the pet may have <a href="https://www.petpoisonhelpline.com/pet-owner-blog/antifreeze-poisoning/">permanent kidney damage or die</a>. There are safer antifreeze options on the market that use ingredients other than ethylene glycol. If your dog ingests antifreeze, please see your veterinarian immediately for treatment. When temperatures dip below freezing, the best thing pet owners can do is keep the time spent outside as minimal as possible. Try some <a href="https://www.akc.org/expert-advice/lifestyle/great-indoor-games-to-play-with-your-dog/">indoor activities</a>, like hide-and-seek with low-calorie treats, fetch or even an interactive obstacle course. Food puzzles can also keep your dog mentally engaged during indoor time. Although winter presents some unique challenges, it can still be an enjoyable and healthy time for you and your canine companion.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/221709/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, Health Sciences Assistant Professor of Clinical Veterinary Medicine, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/dog-care-below-freezing-how-to-keep-your-pet-warm-and-safe-from-cold-weather-road-salt-and-more-this-winter-221709">original article</a>.

Family & Pets

I want to eat healthily. So why do I crave sugar, salt and carbs?

<a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> We all want to eat healthily, especially as we reset our health goals at the start of a new year. But sometimes these plans are sabotaged by powerful cravings for sweet, salty or carb-heavy foods. So why do you crave these foods when you’re trying to improve your diet or lose weight? And what can you do about it? There are many reasons for craving specific foods, but let’s focus on four common ones: <h2>1. Blood sugar crashes</h2> Sugar is a key energy source for all animals, and its taste is one of the most basic sensory experiences. Even without specific sweet taste receptors on the tongue, a strong preference for sugar can develop, indicating a mechanism beyond taste alone. Neurons <a href="https://www.nature.com/articles/s41593-021-00982-7">responding to sugar</a> are activated when sugar is delivered to the gut. This can increase appetite and make you want to consume more. Giving into cravings also drives an appetite for more sugar. In the long term, research suggests a high-sugar diet can affect <a href="https://www.bmj.com/content/369/bmj.m2382">mood</a>, digestion and <a href="https://pubmed.ncbi.nlm.nih.gov/33339337/">inflammation</a> in the <a href="https://www.science.org/doi/10.1126/scitranslmed.aay6218?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">gut</a>. While there’s a lot of <a href="https://www.sciencedirect.com/science/article/pii/S0149763402000040?via%3Dihub#aep-section-id23">variation between individuals</a>, regularly eating sugary and high-carb foods can lead to <a href="https://pubmed.ncbi.nlm.nih.gov/30951762/">rapid spikes and crashes</a> in blood sugar levels. When your blood sugar drops, your body can respond by craving quick sources of energy, often in the form of sugar and carbs because these deliver the fastest, most easily accessible form of energy. <h2>2. Drops in dopamine and serotonin</h2> Certain neurotransmitters, such as <a href="https://pubmed.ncbi.nlm.nih.gov/30595479/">dopamine</a>, are involved in the reward and pleasure centres of the brain. Eating sugary and carb-rich foods can trigger the release of dopamine, creating a pleasurable experience and reinforcing the craving. Serotonin, the feel-good hormone, suppresses <a href="https://www.sciencedirect.com/science/article/pii/S1569733910700886">appetite</a>. Natural changes in serotonin can influence daily fluctuations in mood, energy levels and attention. It’s also associated with eating more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5829131/">carb-rich snacks in the afternoon</a>. <a href="https://pubmed.ncbi.nlm.nih.gov/21985780/">Low carb diets</a> may reduce serotonin and lower mood. However, a recent systematic review suggests little association between these diets and risk for <a href="https://www.sciencedirect.com/science/article/pii/S0165032722013933?via%3Dihub">anxiety and depression</a>. Compared to men, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4189179/">women tend to crave more carb rich foods</a>. Feeling irritable, tired, depressed or experiencing carb cravings are part of premenstrual <a href="https://pubmed.ncbi.nlm.nih.gov/29218451/">symptoms</a> and could be <a href="https://www.ncbi.nlm.nih.gov/books/NBK560698/">linked to</a> reduced <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9928757/">serotonin levels</a>. <h2>3. Loss of fluids and drops in blood sugar and salt</h2> Sometimes our bodies crave the things they’re missing, such as hydration or even salt. A low-carb diet, for example, <a href="https://www.ncbi.nlm.nih.gov/books/NBK537084/">depletes</a> insulin levels, decreasing sodium and water retention. <a href="https://www.sciencedirect.com/science/article/pii/S1933287419302673">Very low-carb diets</a>, like ketogenic diets, induce “ketosis”, a metabolic state where the body switches to using fat as its primary energy source, moving away from the usual dependence on carbohydrates. Ketosis is often associated with increased urine production, further contributing to potential fluid loss, electrolyte imbalances and salt cravings. <h2>4. High levels of stress or emotional turmoil</h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/">Stress</a>, boredom and emotional turmoil can lead to cravings for comfort foods. This is because stress-related hormones can impact our appetite, satiety (feeling full) and food preferences. The stress hormone <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3425607/">cortisol</a>, in particular, can drive cravings for <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453000000354">sweet comfort foods</a>. A <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453000000354">2001 study</a> of 59 premenopausal women subjected to stress revealed that the stress led to higher calorie consumption. <a href="https://pubmed.ncbi.nlm.nih.gov/37295418/">A more recent study</a> found chronic stress, when paired with high-calorie diet, increases food intake and a preference for sweet foods. This shows the importance of a healthy diet during stress to prevent weight gain. <h2>What can you do about cravings?</h2> Here are four tips to curb cravings: 1) don’t cut out whole food groups. Aim for a well-balanced diet and make sure you include: <ul> <li> sufficient protein in your meals to help you feel full and reduce the urge to snack on sugary and carb-rich foods. Older adults should aim for 20–40g protein per meal with a particular focus on <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/jhn.12838">breakfast and lunch</a> and an overall daily protein intake of at least <a href="https://apps.who.int/iris/handle/10665/43411">0.8g</a> per kg of body weight for <a href="https://pubmed.ncbi.nlm.nih.gov/35187864/">muscle health</a> </li> <li> fibre-rich foods, such as vegetables and whole grains. These make you feel full and <a href="https://pubmed.ncbi.nlm.nih.gov/32142510/">stabilise your blood sugar</a> levels. Examples include broccoli, quinoa, brown rice, oats, beans, lentils and bran cereals. Substitute refined carbs high in sugar like processed snack bars, soft drink or baked goods for more complex ones like whole grain bread or wholewheat muffins, or nut and seed bars or energy bites made with chia seeds and oats </li> </ul> 2) manage your stress levels. Practise stress-reduction techniques like meditation, deep breathing, or yoga to manage emotional triggers for cravings. Practising <a href="https://pubmed.ncbi.nlm.nih.gov/30570305/">mindful eating</a>, by eating slowly and tuning into bodily sensations, can also reduce daily calorie intake and curb cravings and stress-driven eating 3) get enough sleep. Aim for <a href="https://pubmed.ncbi.nlm.nih.gov/33054337/">seven to eight</a> hours of quality sleep per night, with a minimum of seven hours. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/">Lack of sleep</a> can disrupt hormones that regulate hunger and cravings 4) control your portions. If you decide to indulge in a treat, control your portion size to avoid overindulging. Overcoming cravings for sugar, salt and carbs when trying to eat healthily or lose weight is undoubtedly a formidable challenge. Remember, it’s a journey, and setbacks may occur. Be patient with yourself – your success is not defined by occasional cravings but by your ability to manage and overcome them.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/212114/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, Assistant Professor, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/i-want-to-eat-healthily-so-why-do-i-crave-sugar-salt-and-carbs-212114">original article</a>.

Food & Wine

Slashing salt can save lives – and it won’t hurt your hip pocket or tastebuds

<a href="https://theconversation.com/profiles/peter-breadon-1348098">Peter Breadon</a>, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> and <a href="https://theconversation.com/profiles/lachlan-fox-1283428">Lachlan Fox</a>, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> Each year, more than <a href="https://www.aihw.gov.au/getmedia/eb5fee21-7f05-4be1-8414-8b2bba7b4070/ABDS-2018-Risk-factor-supp-data-tables.xlsx.aspx">2,500 Australians</a> die from diseases linked to eating too much salt. We shouldn’t be putting up with so much unnecessary illness, mainly from heart disease and strokes, and so many deaths. As a new <a href="https://grattan.edu.au/report/sneaky-salt/">Grattan Institute report</a> shows, there are practical steps the federal government can take to save lives, reduce health spending and help the economy. <h2>We eat too much salt, with deadly consequences</h2> Eating too much salt is bad for your health. It <a href="https://www.nature.com/articles/s41569-018-0004-1">raises blood pressure</a>, which increases the risk of <a href="https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.119.14240">heart disease and stroke</a>. About <a href="https://www.aihw.gov.au/reports/risk-factors/high-blood-pressure/contents/summary">one in three</a> Australians has high blood pressure, and eating too much salt is the biggest individual contributor. Unfortunately, the average Australian eats far too much salt – <a href="https://onlinelibrary.wiley.com/doi/abs/10.5694/mja17.00394">almost double</a> the recommended daily maximum of 5 grams, equivalent to <a href="https://www.heartfoundation.org.au/sodium-and-salt-converter#:%7E:text=We%20recommend%20adults%20eat%20less,about%201%20teaspoon%20a%20day">a teaspoon</a>. Australian governments know excessive salt intake is a big problem. That’s why in <a href="https://www.health.gov.au/resources/publications/national-preventive-health-strategy-2021-2030?language=en">2021 they set a target</a> to reduce salt intake by at least 30% by 2030. It’s an ambitious and worthy goal. But we’re still eating too much salt and we don’t have the policies to change that. <h2>Most of the salt we eat is added to food during manufacturing</h2> Most of the salt Australians eat doesn’t come from the shaker on the table. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231587/">About three-quarters</a> of it is added to food during manufacturing. This salt is hidden in everyday staples such as bread, cheese and processed meats. Common foods such as ready-to-eat pasta meals or a ham sandwich can have up to half our total recommended salt intake. <h2>Salt limits are the best way to cut salt intake</h2> Reducing the amount of salt added to food during manufacturing is the most effective way to reduce intake. Salt limits can help us do that. They work by setting limits on how much salt can be added to different kinds of food, such as bread or biscuits. To meet these limits, companies need to change the recipes of their products, reducing the amount of salt. Under salt limits, the United Kingdom reduced salt intake <a href="https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.120.16649">by 20% in about a decade</a>. <a href="https://www.nature.com/articles/s41371-021-00653-x">South Africa</a> is making even faster gains. Salt limits are cheap and easy to implement, and can get results quickly. Most consumers won’t notice a change at the checkout. Companies will need to update their recipes, but even if all the costs of updating recipes were passed on to shoppers, we calculate that at most it would cost about 10 cents each week for the average household. Nor will consumers notice much of a change at the dinner table. <a href="https://www.mdpi.com/2072-6643/6/10/4354">Most people don’t notice</a> when some salt is removed <a href="https://www.sciencedirect.com/science/article/pii/S0022316622031224">from common foods</a>. There are many ways companies can make foods taste just as salty without adding as much salt. For example, they can make <a href="https://www.wsj.com/articles/SB10001424052748704534904575131602283791566">salt crystals finer</a>, or use <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520464/">potassium-enriched salt</a>, which swaps some of the harmful sodium in salt for potassium. And because the change will be gradual, our tastebuds will <a href="https://doi.org/10.1093/eurjcn/zvac060.077">adapt to less salty foods</a> over time. <h2>Australia’s salt limits are failing</h2> Australia has had voluntary salt limits since 2009, but they are badly designed, poorly implemented, and have reduced population salt intake by just <a href="https://www.abs.gov.au/articles/healthy-food-partnership-reformulation-program-two-year-progress">0.3%</a>. Because Australia’s limits are voluntary, many food companies have chosen not to participate in the scheme. Our analysis shows that 73% of eligible food products are not participating, and only 4% have reduced their salt content. <h2>Action could save lives</h2> Modelling from the University of Melbourne <a href="https://mspgh.unimelb.edu.au/__data/assets/pdf_file/0004/4783405/The-Health-and-Cost-Impacts-of-Sodium-Reduction-Interventions-in-Australia.pdf">shows</a> that fixing our failed salt limits could add 36,000 extra healthy years of life, across the population, over the next 20 years. This would delay more than 300 deaths each year and reduce health-care spending by A$35 million annually, the equivalent of 6,000 hospital visits. <a href="https://www.nature.com/articles/jhh2013105">International experience</a> <a href="https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.120.16649">shows</a> the costs of implementing such salt limits would be very low and far outweighed by the benefits. <h2>How to fix our failed salt limits</h2> To achieve these gains, the federal government should start by enforcing the limits we already have, by making compliance mandatory. <a href="https://www.sciencedirect.com/science/article/abs/pii/S216183132300042X">Fifteen countries</a> have mandatory salt limits, and 14 are planning to introduce them. The number of foods covered by salt limits in Australia should more than double, to be as broad as those the <a href="https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/604338/Salt_reduction_targets_for_2017.pdf">UK set in 2014</a>. Broader targets would include common foods for which Australia does not currently set targets, such as baked beans, butter, margarine and canned vegetables. A loophole in the current scheme that lets companies leave out a fifth of their products should be closed. The federal government should design the policy, rather than doing it jointly with industry representatives. Over the coming decades, Australia will need many new and improved policies to reduce diet-related disease. Reducing salt intake must be part of this agenda. For too long, Australia has let the food industry set the standard, with almost no progress against a major threat to our health. Getting serious about salt would save lives, and it would more than pay for itself through reduced health-care costs and increased economic activity.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/213980/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/peter-breadon-1348098">Peter Breadon</a>, Program Director, Health and Aged Care, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> and <a href="https://theconversation.com/profiles/lachlan-fox-1283428">Lachlan Fox</a>, Associate, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/slashing-salt-can-save-lives-and-it-wont-hurt-your-hip-pocket-or-tastebuds-213980">original article</a>.

Body

Tropical banana cake with salted peanut caramel sauce

If you’re really looking to go all out, this tropical banana cake with salted peanut caramel sauce is a striking dessert that tastes as good as it looks. If there are any leftovers of, they will keep for a few days in the fridge. Serves: Six to eight Ingredients: Banana cake <ul> <li>125g butter, softened</li> <li>1 cup brown sugar</li> <li>1 teaspoon vanilla extract</li> <li>2 tablespoons rum</li> <li>2 eggs</li> <li>3 ripe bananas, mashed</li> <li>1/4 cup coconut milk</li> <li>1/2 cup desiccated coconut</li> <li>1/2 cup chopped tropical dried fruits, plus extra for garnish</li> <li>2 cups self-raising flour</li> </ul> Salted peanut caramel sauce <ul> <li>200g caster sugar</li> <li>60ml (4 tablespoons) water</li> <li>60g butter, cut into small cubes</li> <li>1/2 cup cream</li> <li>1 teaspoon soy sauce</li> <li>80g salted roasted peanuts, roughly chopped</li> </ul> Filling <ul> <li>300ml cream</li> <li>1 tablespoon icing sugar</li> <li>250g sour cream, whisked</li> <li>2 bananas, sliced, tossed in a little lemon or lime juice to prevent browning</li> </ul> Method: <ol> <li>Heat oven to 180°C. Grease and line the base of a 22cm spring-form tin.</li> <li>Cream butter and brown sugar together. Add vanilla and rum, beating to combine. Beat in eggs, mashed bananas and coconut milk. Add desiccated coconut and dried fruits, sift the flour over and gently fold to combine. </li> <li>Spoon into prepared tin and bake 45-50 minutes or until a skewer inserted in the middle comes out clean. Allow to cool. The cake can be made the day before it is needed.</li> <li>For the sauce, place caster sugar and water in a small saucepan and swirl the pan over a medium-high heat until sugar dissolves.</li> <li>Bring to the boil and cook, swirling the pan occasionally, until a rich caramel colour. Add butter carefully (mixture may spit) and whisk to combine.</li> <li>Add cream and soy sauce, whisking to combine.</li> <li>Add half the chopped peanuts. Serve immediately or leave covered on the bench (the sauce will become solid if refrigerated). </li> <li>For the filling, whip cream with icing sugar then mix into whisked sour cream.</li> <li>Keep chilled until needed. </li> <li>To assemble, split the cold cake and cover the bottom piece with a layer of sliced banana. Top with half the cream mixture then add the other layer of cake.</li> <li>Cover the top with remaining cream and garnish with remaining peanuts and extra dried tropical fruits. Pour over the caramel sauce and serve.</li> </ol> Written by Bernadette Hogg. First appeared on <a href="http://www.stuff.co.nz/" target="_blank" rel="noopener">Stuff.co.nz</a>. Images: Shutterstock

Food & Wine

Recipe: Chocolate caramel slice

The chocolate caramel slice is a variation on one I have made for years, with an extra hit of chocolate in the caramel, and using my quick and easy method of combining caramel and regular sweetened condensed milks. This slice is so wickedly addictive, to avoid gluttonous temptation it's best to pop leftovers in containers for guests to take with them – or pop them in portioned amounts in the freezer. Makes: 40 Ingredients: · 250g butter plus 25g, softened · ¾ cup caster sugar · 2 teaspoons vanilla extract · 2 ½ cups plain flour · 1 teaspoon baking powder · ⅓ cup dark Dutch cocoa powder plus 1 tablespoon extra · 1 tin sweetened condensed milk · 1 tin condensed milk caramel · 1 tablespoon golden syrup · 125g 50 per cent dark chocolate, roughly chopped Method: <ol> <li>Preheat oven to 180 degrees Celsius. Line the base and sides of a 28 x 21cm slice tin with baking paper.</li> <li>Put 250g butter, sugar and vanilla extract in a food processor (or mixer) and whiz until pale and soft. Add flour, baking powder and ⅓ cup of cocoa, and pulse again to combine. Tip ¾ of the mix into the prepared baking tin and press in, then smooth firmly with the back of a tablespoon. Pop in the fridge while you prepare the rest.</li> <li>Mix the condensed milks, 25g butter and golden syrup in a microwave-proof bowl and microwave on high for one minute. Add the extra tablespoon of cocoa powder and whisk until loosened. Microwave on high for a further minute and whisk until smooth.</li> <li>Pour the caramel mix over the base and sprinkle over the chopped chocolate. Top with the remaining base mixture, giving it a good squish as you crumble so it forms big clumps. Bake for 30-35 minutes until richly golden and cooked through. Cool in the tin, remove and slice into squares and store in an airtight container.</li> </ol> Written by Sarah Tuck. Republished with permission of <a href="http://www.stuff.co.nz" target="_blank" rel="noopener">Stuff.co.nz</a>. Images: Shutterstock

Food & Wine

Salted caramel cake in a mug

If you love caramel and cake but don’t like to wait, you find this easy salted caramel mug cake irresistible. Ingredients: <ul> <li>3 tablespoons of butter</li> <li>1 egg</li> <li>3 tablespoons of milk</li> <li>4 tablespoons of flour</li> <li>3 tablespoons of brown sugar</li> <li>½ teaspoon of bi-carb soda</li> <li>½ teaspoon of salt</li> <li>2 tablespoons of salted caramel sauce</li> </ul> Method: 1. Add butter to mug and melt in microwave. 2. Add egg and milk and whisk together. 3. Add flour, sugar, bi-carb soda, and salt, stirring until mixed thoroughly. 4. Add one tablespoon of caramel sauce, without stirring. 5. Microwave for 1 minute or until cooked to your liking. 6. Top with remaining salted caramel. Image: Shutterstock

Food & Wine

How to create an eggless choc-caramel masterpiece

This choc cake with creamy choc icing is topped with choc-caramel flakes and, when you cut into it, choc sauce oozes out. Here’s how to create this delicious treat. <h2 dir="ltr">Ingredients</h2> 1¾ cups plain flour 1 cup caster sugar ¼ cup Dutch cocoa powder 1½ tsp bicarbonate of soda ½ tsp fine salt ½ cup vegetable oil 2 tsp vanilla extract 1½ tsp white vinegar 1 cup water Cadbury Flake and Flake Caramilk bars, roughly broken, to serve <h3 dir="ltr">Icing</h3> 75g unsalted butter, at room temperature 1 cup pure icing sugar ¼ cup Dutch cocoa powder 1 tsp vanilla extract 1 Tbsp milk <h3 dir="ltr">Chocolate sauce</h3> 200g dark chocolate, chopped 300ml thickened cream 2 Tbsp honey <h2 dir="ltr">Method</h2> <ol> <li dir="ltr" aria-level="1"> Preheat oven to 160°C fan-forced (180°C conventional). Grease and line a 22cm round cake pan with baking paper. </li> <li dir="ltr" aria-level="1"> Sift flour, caster sugar, cocoa, bicarb and salt into a bowl. Whisk the oil, vanilla, vinegar and water in a second bowl, then stir into the flour mixture. Spoon into prepared pan and bake for 35-40 minutes, until a skewer can be inserted into the centre and removed cleanly. Stand in pan on a wire rack for 10 minutes, then invert cake onto rack to cool completely. </li> <li dir="ltr" aria-level="1"> For icing, combine butter, icing sugar, cocoa and vanilla in a bowl and beat well. Add milk and beat until very smooth. Set aside for 5 minutes. </li> <li dir="ltr" aria-level="1"> Meanwhile, to make the chocolate sauce, melt chocolate gently in a heatproof bowl over a saucepan of simmering water. Bring cream and honey to the boil in a small saucepan, whisking until smooth. Whisk into melted chocolate. </li> <li dir="ltr" aria-level="1"> Use a melon baller to make holes in the top of the cake (reserving cake balls for another use), then pipe or spoon in the chocolate sauce, reserving leftover sauce. Top cake with icing and scatter with roughly broken Flakes. Served with reserved chocolate sauce. </li> </ol> Image: Better Homes & Gardens

Food & Wine

Salt substitute leads to fewer strokes and heart attacks

<div class="copy"> A reduced-sodium, potassium-rich ‘salt substitute’ reduces rates of stroke, heart attack and death, according to a new <a rel="noreferrer noopener" href="https://doi.org/10.1056/NEJMoa2105675" target="_blank">study</a> published in The New England Journal of Medicine. Researchers from the George Institute for Global Health showed that a salt substitute with more potassium chloride and less sodium chloride – the ‘normal’ table salt – leads to lower blood pressure and reduced heart problems, with no harmful effects. “Almost everyone in the world eats more salt than they should,’’ says lead author Bruce Neal. “Switching to a salt substitute is something that everyone could do if salt substitutes were on the supermarket shelves. “Better still, while salt substitutes are a bit more expensive than regular salt, they’re still very low-cost – just a few dollars a year to make the switch. “As well as showing clear benefits for important health outcomes, our study also allays concerns about possible risks. We saw no indication of any harm from the added potassium in the salt substitute. Certainly, patients with serious kidney disease should not use salt substitutes, but they need to keep away from regular salt as well.” The study was conducted with 21,000 adults with a history of stroke or blood-pressure issues from 600 rural Chinese villages in 2014/15. For those using the low-sodium salt, the team found that incidents of stroke dropped by 14%, total cardiovascular events (including heart attack) dropped by 13% and premature deaths dropped by 12%. They also showed that the price difference between table salt and the substitute was low – $1.48 per kilogram for regular salt compared to $2.22 per kilogram for low-sodium salt. ‘’Last year, a modelling study done for China suggested that about 400,000 premature deaths might be prevented each year by national uptake of salt substitute,” says Neal. “Our results now confirm this. If salt was switched for salt substitute worldwide, there would be several million premature deaths prevented every year. “This is quite simply the single-most worthwhile piece of research I’ve ever been involved with. Switching table salt to salt substitute is a highly feasible and low-cost opportunity to have a massive global health benefit.” Because of this result, the researchers have urged salt manufactures to switch to low-sodium salt, and for governments to make policies that promote salt substitutes. Image credits: Shutterstock  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=163351&title=Salt+substitute+leads+to+fewer+strokes+and+heart+attacks" alt="" width="1" height="1" />  </div> <div id="contributors"> This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/health/salt-substitute-fewer-strokes-heart-attacks/" target="_blank">cosmosmagazine.com</a> and was written by Deborah Devis. </div>

Body

Red Cross nurse accused of switching vaccines for salt solution

Northern German authorities are contacting thousands of people and informing them to get another COVID-19 jab after an investigation uncovered that a Red Cross nurse may have injected them with a saline solution. The nurse has been suspected of injecting salt solution into people's arms instead of a real dose at a vaccination centre in Friesland, a district near the North Sea Coast. "I am totally shocked by this episode," Sven Ambrosy, a local councillor, said on Facebook. Local authorities are in the process of contacting over 8,600 residents who may have been affected. <img style="width: 500px; height:281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7836313/vaccine.jpg" alt="" data-udi="umb://media/1e3453d989304150b35c9bbfb0e97893" /> Image: Shutterstock Saline solution is harmless, however many people who got vaccinated in Germany in March and April are elderly people at high risk of catching the deadly viral disease. Sadly, the time frame that a majority of elderly people received the jab, coincides with when the nurse is suspected to have switched the vaccines. Police investigator Peter Beer, told German media that there is "a reasonable suspicion of danger". The nurse, who remains anonymous for now, made it clear on social media that she was sceptical of vaccines in social media posts, police investigators said.

Body

Chocolate pancakes with caramel and peanut butter sauce

These delicious pancakes come packed with flavours and no dairy – perfect for the whole family! Serves 2 Ingredients: Pancake <ul> <li>1 cup wholemeal spelt flour</li> <li>1 cup unsweetened almond milk</li> <li>3 medjool dates, pitted</li> <li>3 tbsp raw cacao powder</li> <li>1 very ripe banana</li> </ul> Sauce <ul> <li>1/3 cup coconut milk</li> <li>2 tbsp <a href="https://mayvers.com.au/product/mayvers-smooth-peanut-butter/">Mayver’s Peanut Butter</a> </li> <li>3 medjool dates</li> </ul> Method: <ol> <li>Blend the dates and the almond milk until they are well combined and there are no chunks.</li> <li>In a mixing bowl, combine the flour with the cacao powder, date/almond milk from the blender and the banana. Mash the banana through the mixture with a fork.</li> <li>In a non-stick frypan over medium heat, cook the pancakes for approximately 2 minutes either side. </li> <li>Blend the sauce ingredients until smooth and creamy. Pour over pancakes when they’re ready.</li> <li>Enjoy! </li> </ol> Recipe by <a href="https://www.instagram.com/young_rebecca/">Rebecca Young</a>.

Food & Wine

How to make Jamie Oliver's bay salt prawn skewers with summer veg

Time to prepare 25 mins | Serves 4 Warmer weather brings memories of sun, seafood and barbeques - so why not combine them all? This recipe from Jamie Oliver puts a yummy twist on the good ol' shrimp. The bay salt flavour is unconventional but that's what makes this BBQ prawn recipe taste so delicious. Recipe from <a href="http://www.jamieoliver.com/recipes">jamieoliver.com/recipes</a> Ingredients: <ul> <li>20 raw king prawns, from sustainable sources (ask your fishmonger), peeled and black veins removed</li> <li>4 small courgettes</li> <li>10 bay leaves</li> <li>1 tablespoon sea salt</li> <li>3 tablespoons good extra virgin olive oil</li> <li>Juice of ½ lemon</li> <li>2 large handfuls freshly podded peas</li> <li>2 large handfuls freshly podded broad beans</li> <li>1 small bunch fresh mint, leaves picked\</li> <li>A few chive flowers, optional</li> <li>Sea salt</li> <li>Freshly ground black pepper</li> </ul> Directions 1. First of all, get your barbecue good and hot. If you're using wooden skewers, soak four of them in some cold water for 10 minutes, so they don't burn when you put them on the barbie later. Thread 5 prawns on to each skewer, make sure you poke through the fat and the thin part of each prawn. Slice the courgettes into ribbons with a speed peeler or a mandolin. 2. To make the bay salt, crumble the bay leaves into a pestle and mortar and add the salt. Bash up the bay leaves until you have a vibrant green salt and all the bay leaves have broken down and released their natural oils. 3. Sprinkle each of the prawn kebabs with a good pinch of the bay salt. Drizzle them with a little olive oil and pat and rub everything in. Place the skewers on the hot barbecue for a couple of minutes on each side. Fill the rest of the barbecue with the courgette slices – as they are so thin, they'll only need cooking on one side. After 2 minutes, turn over the skewers and cook for a further 2 minutes while you start taking off the courgettes. 4. Pour 3 tablespoons of good olive oil into a large bowl. Squeeze in the lemon juice and add the peas, broad beans and grilled courgettes. Tear over the mint leaves and the chive flowers, if using. Season with a little salt and pepper and gently mix everything together. 5. Serve the vegetables in a big bowl in the middle of the table with the skewers on a wooden board next to it. Perfect light, healthy summer eating. Tips <a href="http://www.jamieoliver.com/recipes/seafood-recipes/bay-salt-prawn-skewers-with-summer-veg/">Jamie says: </a>The combination of bay leaves and prawns is quite an unconventional one, but I think it's a winner. This recipe will make enough for a decent batch of bay salt – you can use it instead of normal salt. You won't need as much as you would normally use though, as the bay gives it extra flavour. Bay salt is great if sprinkled over a shoulder of lamb, a chicken or a piece of pork before roasting. You can keep it in a container for a couple of months if you dry it out first. Republished with permission of <a href="https://www.wyza.com.au/recipes/bay-salt-prawn-skewers-with-summer-veg.aspx">Wyza.com.au.</a>

Caring

Sweet potato crisps with chili coconut salt

This recipe makes for a snack everyone in the family could enjoy – and it takes less than an hour to prep and cook. Try it this week! Ingredients: <ul> <li>3 sweet potato, skin on, scrubbed (you can use orange, purple or white)</li> <li>light olive oil or vegetable oil, for frying</li> <li>chilli coconut salt</li> <li>¼ cup shredded coconut</li> <li>2 tsp sea salt flakes</li> <li>1 tsp brown sugar</li> <li>1 tsp chilli flakes</li> <li>1 tbs thyme leaves</li> </ul> Method: <ol> <li>For the chilli coconut salt; Scatter coconut into a small non-stick frying pan. Place over medium heat. Cook shaking pan for 3 minutes or until lightly toasted. Remove to plate to cool. Transfer coconut to a small food processor, add remaining ingredients and process until well combined.</li> <li>Using a mandolin, thinly slice the sweet potato into rounds. Pat surface dry with paper towel.</li> <li>Half fill a medium saucepan or wok with oil and heat over medium heat until hot. Cook the sweet potato in batches, for 2-3 minutes until light golden. Use a slotted spoon to remove to a wire rack sitting over a baking tray.</li> <li>Sprinkle crisps with a little salt as they come from the oil. Repeat until all sweet potato crisps are cooked, reheating the oil between batches as needed.</li> </ol> Tips: <ul> <li>Crisps will keep 3 days in an airtight jar. if they go a little soft just spread onto a baking tray and heat in 200°C fan forced oven for 3-5 minutes (on cooling they will become crisp again)</li> <li>No mandolin! Peel sweet potatoes into long strips using a potato peeler.</li> <li>When cooking the crisps, a sign they are cooked is when the oil stops bubbling.</li> </ul> Recipe by Australian Sweet Potatoes.

Food & Wine

Try this deep-fried salt and pepper octopus

Time to prepare 40 mins | Cooking Time 2 mins | Serves 6 Never cooked octopus at home? Try this easy entrée recipe today! Deep-frying, when done properly, is a great way to cook seafood. It’s fast, cooking most foods in a few minutes, it quickly seals the food’s surface, locking in flavour and moisture and it adds appealing crunch, colour and aroma. Ingredients <ul> <li style="font-weight: 400;">1kg baby octopus, cleaned and cut into small pieces </li> <li style="font-weight: 400;">2 tablespoons fish sauce </li> <li style="font-weight: 400;">2 tablespoons lemon juice </li> <li style="font-weight: 400;">1 teaspoon dried chilli flakes </li> <li style="font-weight: 400;">1 tablespoon crushed coriander seeds </li> <li style="font-weight: 400;">2 tablespoons salt flakes, crushed </li> <li style="font-weight: 400;">1 tablespoon crushed white peppercorns </li> <li style="font-weight: 400;">2 cups tapioca starch </li> <li style="font-weight: 400;">Vegetable oil, for deep-frying</li> </ul> Directions 1. Place octopus, fish sauce and lemon juice in a bowl and marinate for 30 minutes. Drain and pat dry. 2. Place chilli, coriander, salt, pepper and cornflour in a large freezer bag, add the octopus and shake well to coat. Place octopus in a colander and shake well to remove excess flour. 3. Heat oil in a wok or deep-fryer to 190ºC. Add octopus and cook for 1-2 minutes, until crisp and tender. Tips <ul> <li>Alternative species: Calamari, cuttlefish, squid, green prawns (peeled and deveined). </li> <li>Season: Available year round. </li> <li>To Buy: When purchasing fresh whole Octopus look for intact bright skin, intact head and arms, and a pleasant fresh sea smell. </li> <li>To Store: Make sure Octopus is gutted and cleaned thoroughly. Wrap in plastic wrap or place in an airtight container. Refrigerate for up to 3 days or freeze for up to 3 months below -18ºC.</li> </ul> Republished with permission of <a href="https://www.wyza.com.au/recipes/deep-fried-salt-and-pepper-octopus.aspx">Wyza.com.au.</a>

Food & Wine

5 easy ways to reduce your salt intake

If you think your salt intake isn’t an offensive amount then chances are, you may be wrong. Salt is sneaky, it hides away in food that is processed, in different condiments and your favourite meals that may be deemed as “healthy”. The good news is, it isn’t difficult to reduce our salt intake. Speaking to <a href="https://www.bhg.com.au/reduce-salt-intake?category=health">Better Homes and Gardens</a>, dietitian Joel Feren said, “Salt – aka – sodium is a necessary nutrient. However, too much of it can lead to heart disease and kidney failure. “This is because it causes extra strain on your heart to effectively pump the blood around the body. So, reducing sodium in your diet can ease the pressure on your blood vessels and reduce the load on the heart.” According to the Heart Foundation, 75 per cent of our salt intake comes from processed foods, including sauces. Other culprits are chips, bacon, frozen meals, biscuits and cakes. Here’s 5 easy ways you can reduce your salt intake: 1. Know how to read labels “Knowledge is power. If you know what’s in your food, you can make better and more informed choices about what to eat and what to leave on the supermarket shelf,” says Joel. “When it comes to sodium, choose products with less than 400mg per 100g. Better yet, select foods with less than 120mg of sodium per 100g for a gold medal winner.” 2. Try and eat natural foods “Opting for low-processed foods is gold standard! Much of the sodium we consume is actually derived from processed foods,” says Joel. “Nevertheless, there’s no need to throw the baby out with the bathwater so don’t give up healthy packaged foods like whole grain breakfast cereals and breads, tinned fish or canned lentils, but reduce your intake of chips, processed meats, pretzels etc.” 3. Use this chance to experience new flavours “Experiment with herbs and spices to maximise flavour,” says Joel. “Well-established flavour combinations include tomato and basil, fish and lemon as well as pork and sage. Jazz it up and discover your own culinary partnerships.” 4. Up your fruit and veggie intake It’s clear that Aussies don’t eat enough fruit and vegetables. In fact, only 7 per cent of us meet our vegetable requirement and a little over half of us meet our fruit requirement each day,” says Joel. “Fruit and vegies contain a wide array of different nutrients, including potassium. This vital mineral opposes the actions of sodium so it can help reduce blood pressure and ease the load on our cardiovascular system.” 5. Switch to a healthier salt “Ditch regular table salt for <a href="https://www.nepbio.com/collections/heart-salt">Heart SALT</a>! It has 56 per cent less sodium, making it a suitable alternative. Your heart and kidneys will thank you for making the change,” Joel tells <a href="https://www.bhg.com.au/reduce-salt-intake?category=health">Better Homes and Gardens</a>.

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Individual sticky date puddings with caramel sauce

Who doesn’t love a nice slice of sticky date pudding? Well, now you don’t even have to bother with that slicing nonsense. You can have your own individual pudding smothered in hot caramel sauce, topped with a dollop of double cream. Ingredients: Puddings <ul> <li>1 ¾ cups pitted dates, halved</li> <li>1 cup boiling water</li> <li>1 teaspoon bicarb soda</li> <li>½ cup caster sugar</li> <li>80g butter, room temperature</li> <li>2 eggs</li> <li>¾ cup self-raising flour, sifted</li> <li>½ cup plain flour, sifted</li> </ul> Sauce <ul> <li>¾ cup pouring cream</li> <li>1 cup lightly packed brown sugar</li> <li>60g unsalted butter, cubed</li> </ul> Method: <ol> <li>Preheat your oven to 180°C and lightly grease and line a six-cup muffin tray.</li> <li>In a bowl, combine the dates, boiling water and bicarb soda and leave aside for 10 minutes to soften. Use a fork to mash roughly.</li> <li>Using an electric mixer, beat the butter and caster sugar until pale and creamy. Add the eggs, one at a time, beating between each one. Fold in the dates and flour until well combined together.</li> <li>Spoon the mixture into the muffin pan and smooth the surface. Bake for 25 to 30 minutes, or until the surface springs back when touched. Leave aside to cool in the pans for five minutes and then turn onto a wire rack to cool a little more.</li> <li>In a saucepan, heat the pouring cream, brown sugar and butter over a medium heat. Cook while stirring for five minutes, or until smooth.</li> <li>Serve the puddings on plates or in bowls with double cream, and drizzle the hot sauce over the top.</li> </ol> Related links: <a href="/lifestyle/food-wine/2015/05/individual-tiramisus/">Try these individual tiramisus</a> <a href="/lifestyle/food-wine/2015/05/plum-cake/">This plum cake is completely delectable</a> <a href="/lifestyle/food-wine/2015/05/portuguese-custard-tarts/">Portuguese custard tarts are incredible</a>

Food & Wine

Raw pecan pie

Years ago I made a delicious baked pecan pie, but I decided to make a raw one instead that provided that satisfying ‘caramelly-pecan pie’ taste. The only time-consuming aspect of this pie is that the nuts need to be activated — if they are only raw, you don’t get the same crunch and flavour. Makes: 12 pieces Ingredients: For the base <ul> <li>1 cup activated almonds</li> <li>1 cup activated pecans</li> <li>4 large Medjool dates, pitted</li> <li>¼ teaspoon dried ginger</li> <li>pinch of salt</li> </ul> For the caramel sauce <ul> <li>2 cups dates, pitted and soaked in boiling water for 10 minutes</li> <li>½ teaspoon pure vanilla essence (vanilla extract)</li> <li>pinch of salt</li> <li>2 teaspoons finely grated fresh ginger</li> <li>2 tablespoons lemon juice</li> </ul> For the topping <ul> <li>½ cup pecan halves</li> </ul> Method: 1. To make the base, combine the almonds, pecans, dates, ginger and salt in a food processor and blend until they are well combined but still slightly chunky. If you process them for too long, the nuts will become butter. 2. Press the mixture into a flat glass or metal pan (20 x 25 centimetres/8 x 10 inches), to make a layer about 1.5 centimetres (½ inch) high. 3. Place the dish in the freezer to harden while you prepare the rest of the ingredients. 4. To make the caramel sauce, drain and squeeze any excess water out of the dates. 5. Transfer the dates to the food processor and add the vanilla, salt, grated ginger and lemon juice. (There is no need to wash the food processer, because it has just had very similar ingredients in it.) Process well, until you have a spreadable caramel sauce with no big date chunks present. 6. Remove the base mixture from the freezer and evenly spread the caramel sauce over the base. 7. Press the pecans into the caramel sauce. 8. Refrigerate the pie for 2 hours, until it has set. 9. Slice small pieces and serve as is, or with a small dollop of cashew nut cream. It is rather sweet, so a small piece is perfect. Variation For a citrus twist, add the finely chopped rind of 1 orange to the caramel sauce. <img width="176" height="215" src="https://oversixtydev.blob.core.windows.net/media/7266070/book-cover_176x215.jpg" alt="Book Cover (5)" style="float: right;"/> Extracted from <a href="https://exislepublishing.com/product/feed-brain-cookbook/">Feed Your Brain: the Cookbook</a>by Delia McCabe available from <a href="http://www.exislepublishing.com/">www.exislepublishing.com</a> and wherever good books are sold. RRP $34.99. Image credit: Vanessa Russell.

Food & Wine

Chocolate, hazelnut and caramel cookies

“These cookies are such a joy to make and eat – and the best part is the recipe is outrageously easy. The ﬂavour combination of chocolate, hazelnuts and, to top it off, gooey caramel is by far my favourite. Make sure you add that pinch of salt as it heightens the taste of these ingredients,” writes Justine Schofield in her latest cookbook Simple Every Day. Makes: 30 Ingredients: <ul> <li>1 egg</li> <li>230 g brown sugar</li> <li>80 g butter, melted and cooled</li> <li>50 g (¹⁄³ cup) dark chocolate chips</li> <li>70 g hazelnuts, toasted and chopped</li> <li>pinch of salt ﬂakes</li> <li>200 g plain ﬂour</li> <li>½ teaspoon baking powder</li> <li>½ teaspoon bicarbonate of soda</li> <li>100 g (¹⁄³ cup) soft caramels, cut in half (I use Werther’s Original Soft Caramels)</li> </ul> Method: 1. Preheat the oven to 190°C. Grease and line three baking trays with baking paper. 2. Combine the egg, sugar and butter in a bowl and mix well. Add the chocolate chips, hazelnuts and salt and mix well. Sift in the ﬂour, baking powder and bicarbonate of soda and stir until the mixture comes together to form a dough. Roll the dough into a cylinder, cover with plastic wrap and refrigerate for 2 hours until ﬁrm. 3. Using wet hands and 1 tablespoon of dough per cookie, roll the dough into balls. Make an indentation in each ball and add a piece of soft caramel, then roll again to encase the caramel in the dough. Place the cookies on the prepared trays, allowing 5 cm between each one as they will spread. Bake for 15 minutes until the edges have coloured. For crisp cookies, cool on the trays; for chewy cookies, lift the cookies and baking paper off the trays and cool on the bench. Once the cookies have cooled completely, they can be stored in a jar or airtight container for 2–3 days. Tip: The cookie dough can be wrapped in plastic wrap and stored for up to 3 months in the freezer. <img width="168" height="220" src="https://oversixtydev.blob.core.windows.net/media/7265396/simpleeveryday_book-cover_168x220.jpg" alt="Simple Every Day _Book Cover" style="float: right;"/> Recipe courtesy of Simple Every Day by Justine Schofield (Plum, $39.99).

Food & Wine

Brown sugar pavlova with poached pears and caramel sauce

Pavlova is a classic celebration dessert and this recipe gives it a wintry twist. The combination of pears, ginger cream, and rich caramel, alongside the crisp and chewy pavlova, makes for a wonderful dessert. It's a bit messy, which keeps things a casual and approachable – perfect for a family feast. The recipe is adapted from a New Zealand food blog called Toast. Serves: 6-8 Ingredients: For the pavlova <ul> <li>6 egg whites, at room temperature</li> <li>380g brown sugar</li> <li>4 teaspoons cornflour</li> <li>2 teaspoons cider vinegar</li> <li>1 teaspoon vanilla extract</li> </ul> For the poached pears <ul> <li>4-5 cups water</li> <li>1½ cups white sugar</li> <li>4 pears, cut into eighths and cores removed</li> <li>3-4 slices fresh ginger </li> <li>1 cinnamon stick </li> <li>Ginger cream: </li> <li>500ml cream</li> <li>1 teaspoon ground ginger </li> <li>Caramel sauce: </li> <li>1 cup brown sugar </li> <li>½ cup cream </li> <li>60g butter</li> <li>Pinch of salt</li> <li>1 teaspoon vanilla extract </li> </ul> Method: For the pavlova: 1. Heat oven to 140°C. Line an oven tray with baking paper. Beat egg whites until stiff then gradually add brown sugar until firm and glossy. Be patient, this can take a good 10 minutes. Add cornflour, vinegar and vanilla then beat on low until combined. 2. Tip mixture onto baking tray and, using a rubber spatula, shape it into a large rectangle about 5-6cm high. Smooth the edges with the spatula then bake 1 hour, until firm and lightly coloured. 3. Take from oven and cool completely before serving. Pavlova can be made a couple of days in advance and kept in an airtight container. For the poached pears: 4. Heat water and sugar in a saucepan until sugar has dissolved. Add pear pieces (skin on), ginger and cinnamon. Simmer for about 20-25 minutes. Allow pears to cool in the liquid and keep them there until ready to use; they can be made 1-2 days ahead. (The poaching liquid will keep in the fridge for 4-5 days and works well as a substitute for sugar syrup in cocktails; try adding it to a Tom Collins.) For the ginger cream: 5. Whip cream and ginger together until soft peaks form. For the caramel sauce: 6. Mix sugar, cream, butter and salt in a small saucepan over medium-low heat. Cook about 6-7 minutes, whisking gently. Add vanilla then cook for another minute. Remove from heat and allow to cool slightly – the sauce will thicken as it cools. It will keep in the fridge for about a week; just reheat gently or use cold. To assemble: 7. Carefully transfer pavlova to a serving board. Spread the ginger cream over, leaving a good 2cm clear around the edge. Spoon the pears on top then drizzle over the caramel sauce. Written by Delaney Mes. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk%20%20%20" target="_blank">head to the abcshop.com.au to order your copy now</a>.

Food & Wine

Golden caramel self-saucing pudding

This super-simple golden caramel self-saucing pudding is even more delicious with a generous scoop of vanilla ice-cream. Serves: 6-8 Ingredients: <ul> <li>60g butter, melted</li> <li>1¼ cups brown sugar</li> <li>4 tablespoons golden syrup</li> <li>1½ cups flour</li> <li>2 teaspoons baking powder</li> <li>2/3 cup whole milk</li> <li>1 tablespoon cornflour</li> <li>Vanilla ice-cream and/or cream to serve</li> </ul> Method: 1. Preheat the oven to 170C and lightly grease a 26cm x 20cm baking dish. Mix half the melted butter with ½ cup of the brown sugar and half the golden syrup. Sift in the flour and baking powder and stir in the milk. Stir to combine until almost smooth then spoon into the prepared baking dish. 2. Mix the cornflour to a smooth paste with 1/3 cup cold water. Put the remaining butter, brown sugar and golden syrup in a jug and add 1½ cups boiling water. Whisk in the cornflour paste and pour this mixture over the back of a serving spoon over the pudding. 3. Bake for 30-35 minutes until golden. Serve with vanilla ice-cream and/or cream. Written by Sarah Tuck. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>. Image credit: Sarah Tuck. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>.

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Individual sticky date puddings with caramel sauce

Raw pecan pie

Chocolate, hazelnut and caramel cookies

Brown sugar pavlova with poached pears and caramel sauce

Golden caramel self-saucing pudding