Engage Organics would like to introduce Without Salt, a blog about healthier eating, recipes that use delicious Engage Organics seasoning blends, and, you guessed it, how to avoid salt in your cooking.
Without Salt is a food blog with a message. Americans consume far more sodium every day than we should. Sure, sodium is necessary for us to survive. But just like everything else in life, moderation is key.
And we’re not just talkin’ drops in the pond, here. The overconsumption of sodium kills one in ten Americans. Eating too much salt causes heart health issues and leads to millions of premature deaths around the world.
We live in a world of food completely oversaturated by sodium. Our fast food restaurants and packaged/canned foods are where most of that sodium comes from, but there are many places salt hides that we don’t seem to notice. Even store-bought breads that claim to be “healthy” can contain huge amounts of sodium.
It even seems like we add salt to everything we cook, too. Add salt to the water, salt and pepper your corn on the cob, season a steak with salt. There’s plenty of sodium to be found in our foods without adding a sprinkle of salt on top.
So, let’s make a promise. Let’s check the labels, step away from the processed foods, and never throw an ounce of table salt on our food again. Let’s make sure we’re getting our daily recommended amount of sodium, not more than double it like most of us already do. Let’s live our lives with tastier, healthier foods and without heart disease.
Let’s make our food Without Salt. Our lives depend on it!
Jeremy’s Make-Ahead Mashed Potatoes
To start us off, let’s make a crowd pleaser and family favorite that illustrates Without Salt’s message perfectly: mashed potatoes.
Seems like every family has their own way of making mashed potatoes. Creamy, chunky, with skins, without skins, and a million intricate variations between.
Remember peeling potatoes growing up? Every Thanksgiving there was another mandatory enlisting of kids into the potato peeling corps. I was always irritated when mom called for potato peelers. But the moment I started the deed, a cousin or sibling on either side, huddled around a paper grocery bag, I wasn’t so annoyed that our Monopoly game had been interrupted. A whole new game began.
We sliced at the skin frantically but carefully, sometimes racing to see who could peel the most, sometimes racing to see who could finish their share the fastest and get back to play time. Of course, nobody in the corps said aloud that the whole thing was a race. It was something you knew the moment it started—and you knew everyone else knew.
When the deed was done, you brought the pot of naked potatoes back to the kitchen, mom worked her magic, and at dinner you had awesome mashed potatoes.
Or, perhaps you were part of the taste testers, checking to see if the mash needed anything else. More milk? More mashing? More… salt?
If there’s one universal ingredient to mashed potatoes, it’s salt and pepper. So how do you make mashed potatoes without throwing in the salt? Sodium is already found in many of the ingredients we commonly use in our mashed potato recipes, including the one we’re about to introduce.
Sodium cannot be taken out of our diets. First of all, we need it. But second, it’s found in so many foods already. Without Salt aims to educate on healthier sodium consumption while still being realistic about the foods we’re going to eat.
Home cooking is a great way to reduce sodium intake as it is, simply because we can look at exactly how much sodium we’re putting into our meals, and plan accordingly around daily recommended values.
We’re going to show you delicious recipes that most definitely have sodium! But we’re never going to show you a recipe that calls for salt.
Everyone loves mashed potatoes. Mashed potatoes have sodium. Let’s make some delicious, unsalted mashed potatoes.
- 3 lbs. potatoes (about 9 medium); peeled and cubed
- 1 – 8oz. package cream cheese, softened
- ½ cup sour cream
- ½ cup butter, cubed
- ¼ cup milk
- 2 tsp. Engage Organics Garlicsaltless
- 1 tsp. Engage Organics Original All-Purpose
- 6 strips bacon, chopped (optional)
- 1 cup shredded cheddar cheese (optional)
- 3 green onions, chopped
Boil potatoes covered, 10-15 minutes or until tender. Drain and mash potatoes with cream cheese, sour cream, and butter. Stir in milk and seasonings.
In a small skillet, cook bacon over medium heat until crisp. Remove and drain.
Transfer potato mixture to a greased 13×9 inch baking dish, sprinkle with cheese, onions, and bacon. (If you’re watching calories, you can skip the bacon and cheese. This dish is still as yummy. You’ll love its time-saving benefits, because you can cover and refrigerate it until you are ready to heat it for dinner guests.)
Remove from refrigerator 30 minutes before baking. Bake uncovered at 350 degrees for 40-50 minutes or until heated through.