Fun Salt Reduction, Stylish Salt Reduction: Thinking About Salt Reduction Through Various Approaches

What kind of impression do you get when you hear the term "salt reduction"?

Many people seem to have negative impressions, such as it being bland, unsatisfying, or not tasty.

I know I need to be careful, but I don't feel like it... I'm sure it's fine since I don't have any problems with my daily life right now...

I think this is how most people feel, if I were to guess and speak for them.

However, maintaining the status quo could potentially harm your health in the future...

There is a fact that the average Japanese diet is high in salt, and everyone carries the risk of high blood pressure and other lifestyle-related diseases due to excessive salt intake.

In order to live a long, healthy, and fulfilling life, thinking about one's diet is unavoidable, but it is something we tend to turn a blind eye to. So, how can we make salt reduction more acceptable?

To do that, I believe we need to dispel the negative image of salt reduction.

Therefore, with the theme of "fun salt reduction" and "stylish salt reduction," I would like to propose recipes that allow us to view salt reduction in a positive light.

In recent years, various low-salt seasonings have become available, and I feel the hurdle for salt reduction has lowered compared to before. Furthermore, in today's information society, we can access a variety of information and learn about food cultures and recipes from all over the world without leaving home. If we make full use of these, the range of salt reduction will expand.

Entertainment value, such as a glamorous appearance or a wide variety of flavors, is important as a trigger for interest.

Even if it is for the sake of your body, if you cannot feel positive about it, starting and continuing it will become a painful task.

Conversely, if you can enjoy it, it will naturally become a habit rather than an obligation or a chore.

I will think about low-salt recipes from various approaches that can be started with a positive mindset of wanting to make and eat them, and that will help improve your diet.

1. [Salt reduction by combining Japanese and Western elements] Rapeseed Blossom Soy Milk Miso Gratin

(Per serving) Calories: 367kcal, Salt: 1.2g

Miso is a relatively high-salt ingredient, but it has a very good flavor. It goes well not only with Japanese food but also with dairy products often used in Western food. By combining it with cheese or béchamel sauce, you can create dishes with reduced salt while making the most of the miso flavor.


Ingredients & Seasonings (for 2 servings)

*Used low-salt miso with 25% less salt.
(Salt equivalent per 100g: 8.4g)

[Instructions]

1. Preparation

1. Boil water, blanch the rapeseed blossoms for 1 minute, then place them in cold water.

2. Squeeze the blanched rapeseed blossoms by hand to drain well, then wipe off any remaining moisture with a paper towel.

3. Cut the rapeseed blossoms into 3-4 cm lengths.

4. Finely chop the onion.

5. Wash the potatoes well, wrap them in plastic wrap while still wet, and heat in the microwave (600W) for 6 minutes. *A toothpick should slide in without resistance as a guide. If they are still firm, heat for an additional minute at a time.
   

6. Peel the potatoes and cut them into 1 cm thick quarter-rounds.

2. Make the Béchamel sauce

1. Place butter in a frying pan and turn on the heat. Once the butter has melted, add the onion.

2. Sauté until the onion becomes translucent, then reduce to low heat and add 1 tablespoon of flour.1 tablespoonAdd the flour.

3. Incorporate the flour throughout.

4. Add the soy milk.

5. Continue stirring with a rubber spatula or similar tool to prevent burning until it thickens.

6. Once thickened, turn off the heat and add 1 tablespoon of miso.1 tablespoonAdd the miso.

7. Once the miso is dissolved, add the potatoes.

8. Coat the potatoes with the sauce.

3 Place ingredients in a dish and bake the gratin

1. Grease a heat-resistant dish with 5g of butter brought to room temperature.

2. Place the sauce and potatoes made in step 2 into the heat-resistant dish.

3. Place the rapeseed blossoms on top.

4. Sprinkle the mixed cheese over the top.

5. Bake in a toaster oven for 15 to 20 minutes until the gratin is browned.

4 Completion

2 [Salt reduction by combining Western and Chinese elements] Balsamic La Baicai (Spicy Chinese Cabbage)

(Per serving) Calories: 135kcal Salt: 0.3g

Acidity and spiciness are key points for reducing salt.
The strong acidity of vinegar and the stimulation of spices compensate for the light saltiness.
We make this Sichuan-style instant pickled Chinese cabbage (La Baicai), which features acidity and spiciness, using balsamic vinegar, which is characterized by its rich aroma.

〇 Ingredients and seasonings (for 4 servings)

*For salt, use a low-sodium salt that contains potassium and has 50% less sodium.

【Steps】

① Preparation

1. Julienne the ginger.

2. Cut the carrot into strips about 5cm long, and separate the Napa cabbage leaves and stalks, cutting each into strips about 5cm long.

3. Crush the mixed nuts.

② Squeeze the water out of the Napa cabbage

1. Add 2g of salt to the Napa cabbage, mix well, and let it sit for about 5 minutes.

2. Water will come out of the cabbage, so squeeze it well by hand to drain the water and place it in a bowl.

3. Add the carrot and ginger to the bowl and mix lightly.

③ Mix the ingredients and seasonings

1. Put 2 tbsp of sesame oil and the chili pepper in a frying pan and heat over medium heat.

2. Once the chili pepper becomes fragrant, pour the oil over the Napa cabbage, carrot, and ginger.

3. Add 2 tbsp of balsamic vinegar, 1 tbsp of sugar, and the mixed nuts to the mixture, stir together, and once it has cooled to room temperature, chill in the refrigerator.

④ Serve on a plate and it's done

③【Salt reduction by combining Japanese and Chinese elements】 Bang Bang Chicken using Japanese herbs

(Per serving) Calories: 397kcal, Salt: 0.9g

A recipe that combines Japanese staples like mitsuba (Japanese wild parsley) and myoga (Japanese ginger) with the Chinese dish Bang Bang Chicken. Using ingredients with strong flavors like sesame and mitsuba makes it easier to perceive taste even with less salt.

〇 Ingredients/Seasonings (for 2 servings)

*Used reduced-salt soy sauce with 40% less salt (salt equivalent of 1.4g per 1 tbsp (15ml)).

【Steps】

① Make the boiled chicken

1. Put 800ml of water800ml along with the long onion and ginger into a thick-bottomed pot with good heat retention, and place over high heat.

2. Once it boils, add 200ml of water200ml to lower the temperature of the water.

3. Turn the heat to low and add the chicken breast.

4. Just before it reaches a boil, cover with a lid and turn off the heat.

5. Leave it covered for about 1 hour to finish.

② Cut the vegetables and shred the chicken

1. Remove the skin from the boiled chicken and shred it finely. Then, chill in the refrigerator.

2. Slice the tomato into thin half-moons, cut the mitsuba into pieces about 3cm long, and julienne the myoga.

③ Make the sesame sauce

1. In a bowl, combine sesame paste3 tbsp, vinegar2 tbsp, soy sauce1 tbsp, and San-onto sugar1 tbsp, and mix well.

④ Plate and serve

④ [Reducing salt by combining dashi and spices] Dried sardine and kelp dashi curry

(Per serving) Calories: 500kcal, Salt: 1.3g

A curry that incorporates Japanese elements by combining dashi made from kelp and dried sardines with spices.
The flavor gained from a strong dashi base, along with the aroma and spiciness of the spices, compensates for the lack of flavor caused by salt reduction.

〇 Ingredients/Seasonings (for 4 servings)

* The mentsuyu used is a 40% salt-reduced type (salt equivalent 1.2g per 1 tbsp (15ml)), and the salt used is a 50% salt-reduced, potassium-based, low-sodium salt.

[Steps]

① Make the dashi

1. Place kelp, dried sardine powder, and500mlof water in a bowl and let sit overnight.

2. Transfer 1 to a pot and heat. When small bubbles appear at the bottom of the pot, remove the kelp. * Do not strain the dried sardine powder; add it directly to the curry.

② Preparation

1. Finely chop the ginger and onions.

2. Julienne the kelp used for the dashi and use it as an ingredient.

② Make the curry

1. Add1 tbspof salad oil to a frying pan, heat over medium heat, and stir-fry the ground pork.

2. Remove the ground pork and add1 tbspof salad oil. Stir-fry the onions and ginger using the oil rendered from the pork and the added salad oil.

3. Once the onions start to brown, return the pork to the pan, and add2 tbspof curry powder,1 tbsp of flour,and4gof salt.

4. Coat the ingredients thoroughly with the curry powder and flour.

5. Add 2 tablespoons of mentsuyu and dashi, then simmer until reduced.

6. Once it thickens, turn off the heat.

④ Serve on a plate and it's done.

⑤ [Low-salt traditional Japanese seasoning] Marinated tuna chirashi sushi with aromatics

(Per serving) Calories: 468kcal, Salt: 1.3g

For us Japanese, traditional seasonings that we are familiar with are essential for enjoying food. I am making sushi, which I personally believe most Japanese people like, in a low-salt version. The key is to use plenty of aromatics and to marinate the tuna thoroughly overnight.

〇 Ingredients/Seasonings (for 2 servings)

*The soy sauce used is a 40% salt-reduced soy sauce (1.4g salt equivalent per 1 tablespoon (15ml)), and the salt used is a 50% salt-reduced potassium-based low-sodium salt.

[Procedure]

1. Make marinated tuna

1. Bring a large amount of water to a boil and add the tuna to the boiling water. As soon as the color changes, remove it and place it in cold water.

2. Drain the water and pat dry thoroughly with paper towels.

3. Put mirin 1 tbsp and sake 1 tbsp in a small pot and heat it.

4. Once it boils, add soy sauce 1 tbsp, and when it boils again, turn off the heat and let it cool to room temperature.

5. Place the tuna and the sauce in a storage bag, squeeze out the air thoroughly, and marinate overnight.

2. Preparation

1. Make hard-boiled eggs, peel them, and strain them through a sieve. *Finely chopping is also acceptable

2. Cut the tuna into 1 cm cubes. Keep the marinade and drizzle it over the chirashi sushi if it lacks flavor.

3. Finely chop the myoga ginger and green onions, julienne the shiso leaves, and mince the ginger.

3. Make vinegared rice with aromatics

1. In a bowl, combine vinegar 2 tbsp, sugar 1 tbsp, and salt 1g to make sushi vinegar.

2. Cook the rice slightly firmer than usual since you will be adding sushi vinegar.

3. Add the sushi vinegar to the cooked rice and mix well.

4. Add and mix in 1 and 1/2 tablespoons of shiso leaves, ginger, and ground sesame seeds.

④ Plate and serve.

1. Arrange the vinegared rice on a plate, sprinkle the tuna, green onions, Japanese ginger, egg, and seaweed on top, and it is ready.

⑥ [Salt reduction using freezing] Beef brisket braised in red wine

(Per serving) Calories: 670kcal, Salt: 1.2g

Freezing ingredients in a marinade coats them, which prevents drying and oxidation better than freezing them directly. Also, since flavors penetrate more easily during the freezing and thawing process, seasoning before freezing is an effective method not only for saving time by being able to thaw and cook whenever you like, but also for reducing salt intake.
Furthermore, this recipe uses sliced beef brisket to ensure it becomes tender with a short cooking time.

〇 Ingredients/Seasonings (for 2 servings)

*For salt, use a low-sodium salt containing potassium that has 50% less sodium.

【Steps】

① Preparation

1. Finely chop the onion and celery, and grate the garlic.

2. Put the red wine 300ml, tomato puree 4 tablespoons, honey 1 tablespoon, black pepper 1/2 teaspoon, and salt 4g into a storage bag, mix well, then add the vegetables from step 1 and the beef brisket.

3. Flatten it out and freeze.

② Thaw and braise

1. Thaw the frozen ingredients.

2. Place the thawed ingredients in a colander and thoroughly separate the solid ingredients from the seasoning liquid.

3. Put 10g of butter in a frying pan, heat over medium heat, and once melted, add the ingredients and stir-fry.

4. Once the beef is cooked to a certain extent, add the separated seasoning liquid and reduce.

5. Once reduced until the bottom of the pan is visible, turn to low heat, add the final 10g of butter, melt it, and incorporate it throughout.

3 Serve on a plate and it is complete

7 [Reducing salt by combining fermented foods] Salmon and avocado tartare using salted rice malt and yogurt

(Per serving) Calories 132kcal Salt 0.5g

Fermentation technology, which is said to be the oldest biotechnology. It is a technology that is both old and new, having been continuously updated for a long time. Foods that utilize fermentation exist all over the world, and the unique flavor produced by fermentation is different from the five basic tastes (sweet, salty, sour, bitter, and umami), adding depth to dishes.

〇Ingredients/Seasonings (for 2 servings)

*Used salted rice malt with a salt equivalent of 1.4g per tablespoon (15ml).

[Instructions]

1. Preparation

1. Finely chop the onion and soak it in water for 5 minutes. Then, drain it in a colander and pat it dry thoroughly with a paper towel.

2. Cut the avocado into 0.5–0.8 cm cubes and combine with 1/2 teaspoon of lemon juice.

3. Cut the salmon into 0.5–0.8 cm cubes.

2. Mix with seasonings

1. In a bowl, combine the salmon, avocado, onion, 1 tablespoon of yogurt, 2 teaspoons of shio koji (salted rice malt), and white pepper, then mix well.

3. Plate and serve

1. Use a ring mold or similar tool to shape and plate the dish.

Even with the restriction of salt reduction, there are countless ways to enjoy food and add variety by combining ingredients and cooking techniques from various countries with low-sodium seasonings.

Thanks to advances in science and medicine, our lifespans are definitely increasing. The average life expectancy in the 1950s was in the mid-60s, whereas today it exceeds 80, making the difference obvious.
While living longer is a joy, we should also consider our QOL (Quality of Life) during that time.
It would be a waste to live a long life if it is not fulfilling.

Re-evaluating our daily meals is one way we can start improving our QOL right now.

“What kind of diet have you been having lately?”

Thinking about this question might be the first step toward living a rich life.

Supplementary Note
・According to the results of the 2023 National Health and Nutrition Survey by the Ministry of Health, Labour and Welfare, the average daily salt intake is 9.8g (10.7g for men, 9.1g for women).
・The Ministry of Health, Labour and Welfare's Dietary Reference Intakes for Japanese (2020 edition) sets the target salt intake (as salt equivalent) at less than 7.5g per day for adult men and less than 6.5g for adult women.
This shows that Japanese people have a high salt intake.