The Salty Truth About Sodium
If you find it impossible not to finish a bag of chips, it’s not the potatoes that are demolishing your impulse control. It happens with pretzels, bacon, popcorn, and countless other foods that keep us reaching for one more bite. Blame salt, the mineral that human brains are hardwired to crave.
No other ingredient has a greater impact on the taste of food. Salt balances sweetness, minimizes bitterness, and releases aromatic compounds important to the perception of flavors. Without it, our food would be much less interesting. But there are reasons to reach for salt other than to season your soup. This essential mineral is vital to our survival. Almost every basic biological function, from digestion and blood production to muscle movement, nerve transmission, hormone balance, the delivery of nutrients, and more, depends in part on salt.
But when sodium levels swing too far in either direction, our bodies struggle to even things out. That task that can exhaust and damage organs and take a toll on our overall health. Too little salt can lead to muscle spasms, cramps, nausea, fatigue, and brain fog, while an excess of sodium may cause lethargy, confusion, abnormal speech, irritability, and sometimes seizures.
When sodium levels rise, our bodies produce a hormone that helps us retain more fluid, increasing the volume of blood, which in turn increases blood pressure. Subtle and temporary changes in blood volume to balance sodium levels are healthy and normal. But when this becomes an ongoing process of continual increases in blood volume to compensate for high sodium levels, high blood pressure (hypertension), and other chronic conditions, such as cardiovascular disease, become a concern.
The 2015-2020 Dietary Guidelines for Americans recommend keeping sodium intake from dietary sources to less than 2400 mg of sodium per day. In real-world terms that equates to about one teaspoon of salt per day. It’s no surprise that as a population we are surpassing this daily limit. The average American consumes more than 3400 mg of sodium per day, which can increase blood pressure, a major risk factor for the nation’s #1 and #5 leading causes of death, heart disease and stroke, respectively.
Be the Boss of Your Salt
- DIY your dinner. More than 70 percent of our salt intake comes from processed food. By eating whole foods and preparing your own meals, you immediately become the driver of your own health and gain control of how much salt you consume.
- Get schooled. Educate yourself on some of the biggest culprits of hidden salt. Bread products, cured and processed meats, cheese, canned products like soup and tomato sauce, crunchy favorites like chips and pretzels and popcorn, frozen meals, and meals prepared at restaurants are all likely to contain high amounts of salt.
- Go low. Opt for low-sodium and no-salt-added broths, sauces, and spice and seasoning blends. Pro Tip: At Sun Basket, we try to keep sodium to 800 mg per serving or less, about one-third of the daily value. Choose from our Lean & Clean meal plan, where sodium is guaranteed to be below this 800 mg limit, or try our Heart-Check Certified recipes, which meet the American Heart Association’s guidelines, clocking in at 600 mg of sodium or less per serving.
- Read the Nutrition Facts panel. Sodium is presented in mg per serving, and is also accompanied by a percentage called the “Daily Value%.” Use this as a guide, ideally keeping total sodium consumption to less than 100 percent. Alternatively, look for products that have a <1:1 ratio of sodium to calories per serving. For example, if one serving of popcorn is 150 calories, an ideal sodium level would be less than 150 mg sodium per serving.
- Look beyond the shaker. Seasonings such as anchovies, capers, miso, tamari, soy sauce, fish sauce, and Worcestershire sauce are all high in sodium. That doesn’t mean you shouldn’t enjoy these foods, but you will want to season accordingly. You can often use a lighter hand when adding these salty ingredients.
- Take ownership of your health. Studies have found that a reduction in blood pressure can be achieved in just three weeks of reducing your sodium intake, without the side effects of most blood pressure lowering drugs. Even better, statistics project that a reduction of 400 mg in average sodium consumption across the population could prevent up to 28,000 deaths and save nearly $7 billion annually in health care expenditures.
Artwork by ekströmdesign.
How to Cook Skin-On Chicken Breasts
How to Get Crisp Skin Every Time
- Using a paper towel, pat both sides of the chicken breasts dry.
- Season both sides of the chicken breasts with salt and pepper.
- In a frying pan over medium-high heat, warm oil until hot but not smoking.
- Add the chicken, skin side down, and cook until the skin is well browned, 5 to 6 minutes.
- Turn and cook until the meat is firm and cooked through, 3 to 5 minutes.
- Transfer to a plate and serve.
Sun Signs—November 2017
With no personal planets moving backward and the big eclipse behind us, November looks relatively mellow. In general, it’s an opening for action and to launch projects (Insider tip: it’s best to push them out by mid-month.) By Thanksgiving, Scorpio energy, which is about going deep, gives way to Sagittarius’s expansiveness, which says, go wide.
By Lisa Awrey
SCORPIO (Oct 23-Nov 21) Get ready for a growth spurt. Put your natural talent for REBIRTH on the calendar; you’re primed to roll out a new you. The transformation goes waaaay beyond cutting bangs across your forehead. As you dive deeper, you uncover hidden gifts. In short, you will fall in love with yourself. Striking a rich vein of selfdom not only refreshes your relationships, but clears the way for you to make constructive changes in the workplace and your daily life that could pay off financially for years to come.
SAGITTARIUS (Nov 22-Dec 21) You’re preparing yourself for big changes next month. Spend the next few weeks before your birthday in retreat; tuning into your inner life may run antithetical to your natural dynamism, but forging a connection with your deepest self stokes creativity. Whether you push out a creative project, a child, or find romance, you’re ready to gamble on a risk that gives form to your big ideas and something solid to show for it.
CAPRICORN (Dec 22-Jan 19) Lonely goats, it’s time to hang with the herd and pool your collective resources. You could grow your dream team. Don’t worry about your bend towards being reserved, you’ll bump into potential allies everywhere, from the laundromat to gatherings of the One-Percent at Davos. Tap your intuition, shake up your karma, you’ve got the mojo to use your creative inspiration in surprisingly practical ways.
AQUARIUS (Jan 20-Feb 18) As you take your career to the next level, don’t be surprised if the powers that be take notice (and you actually become one of them). You’re scaling the ladder and can smell success. Your genius for organizing and ability to work in groups earns you gravitas, and you’re suddenly managing large projects. Your ruling planets are in sync this month, enabling you to structure your progressive ideas. You get good press and your PR improves in the process.
PISCES (Feb 19-Mar 20) You’re a flying fish this month so spread those wings and hurl yourself toward freedom. Grow what you know and ferry it far and wide. By month’s end, all your hard work clicks with your canny inventiveness. If you can combine your natural flexibility with a willingness to pivot, you can finesse your way to financial freedom.
ARIES (Mar 21-April 19) As you unearth buried resources, you discover a trove of financial support. Maybe you’re the unwitting recipient of a recently discovered family heirloom, or you’re gifted company shares. Meanwhile, you’re putting the final touches on a radically new image that solidifies your belief system and will soon carry over into either a new career path or the culmination of the one you’ve been forging. An adventure may be brewing for the trailblazer you’re finding yourself to be.
TAURUS (April 20-May 20) You bulls have it going on in your partnership house. You know who you are, and you’re in tune with your instincts about what you want in a significant other. If you’re not already coupled, get ready for a landslide of hopeful candidates. This is no mere flirtation as you’re ripe for deep connection. Trust that there’ll be one who stands out. It’s likely that you’re equally tuned in to your unconscious, which allows you to tap into your ability to build wealth slowly through long-term investments. You set a fine example of the phrase “Patience is a virtue.”
GEMINI (May 21-June 20) Your short attention span sharpens a focus on your daily routine, from your running schedule to other rituals that support your physical health. Twins, you recognize that your body truly is your temple, therefore maintaining healthy habits is the purest form of worship. Some of you could be uncovering a latent passion for service and putting your skills toward helping others. Meanwhile, revolutionary new perspectives on relationships have given you a new appreciation for that old line: “Can’t we just be friends?” You’re learning that friendship really is the basis for the best relationships.
CANCER (June 21-July 22) No need to go out looking for love this month, just don your leather bikini, strike a pose, and let the waves of romance wash over you. Those looking to grow their families won’t need fertility treatments. Crabs not looking to procreate may channel their passions into powerful creative work. Keep scuttling with the creative flow, however it manifests. Now is the time to shake things up on the work-front. Creating freedom professionally will bring stability in the long run.
LEO (July 23-Aug 22) Investigating the ties that bind you to your lineage enables you to know yourself better. As you deepen your roots, you may also add more square footage to your castle. Go for it. Just reserve a wall for the family photos. All this rooting down gives you the faith to brave new worlds and bring your most radical thinking to creative projects. Congratulations Leo, you are finally a voice to be reckoned with.
VIRGO (Aug 23-Sept 22) You’ve got something to say, and you’re primed to put out an APB with your message. The book’s already written, your next step is the final edit. Check your perfectionism at the door. Your voice is needed now. No reason to venture far afield to find your audience. The neighbor could prove to be a resource once you share your ideas with them. Meanwhile, an unexpected windfall in your shared resources helps you to lay a foundation on which to build your future.
LIBRA (Sept 23-Oct 22) If you’ve been concerned about finances, good news this month: do what you love and the money will follow. You’re so much more than surface charm and as you recognize that your talents are deep and vast, you’ll find that they may be worth monetizing. There is a deeper lesson at hand, and as you let go of your reliance on other people’s resources, you will build faith in your ability to earn your own keep. With some concerted focus on how you communicate, whether it’s via email or across the garden gate, you will formulate your thoughts in a way that allows you to reinvent your relationships, bringing about greater satisfaction in the give and take.
Illustration by @boccaccinimeadows
How to Dry Brine a Turkey
In preparation for this Thanksgiving, we decided to take a tip from California cooking legend Judy Rogers (the late chef and owner of Zuni Cafe), and created a flavorful dry brine for our turkey. Judy, who’s best known for her perfect roast chicken, uses a simple salt brine technique to produce the juiciest, well-seasoned and most succulent bird
Why brine?
It’s well known that brining improves a a turkey’s ability to retain moisture, since the salt helps break down the muscle fibers and season the bird throughout. But while wet brining is the conventional way to prepare a turkey — (and there a zillion resources on the web to show you how to do that) — dry brining is arguably the best way. Our top reasons:
1) Dry brining is faster.
2) It produces less mess and less cleanup.
3) It’s way more delicious than wet brining (and way WAY more delicious than not brining at all).
How to do it
To make a dry brine, combine ¼ cup kosher salt with 2 tablespoons of brown sugar and 2 tablespoons of baking powder (this helps produce a crispier skin) and a combination of your favorite spices. We like a blend of crushed coriander, mixed peppercorns, smoked paprika, rosemary, thyme and bay leaf. We also toss in a little citrus zest for good measure.
Start by toasting and grinding your spices together. Mix those all up with the salt, sugar, baking powder and citrus zest. Then pat the bird dry and sprinkle on your salt and spice mixture. Rub it in to coat it well, stick the bird in a brining bag and place everything in the fridge for a minimum of 12 hours and up to 3 days — the longer, the better.
When you’re ready for the big day, heat your oven to 425°F. Remove the bird from the bag and either rinse the mixture off or wipe it clean with a wet paper towel. If you do rinse, make sure to pat dry again. Then, you can stick it right in the oven and turn the heat down to 350°F. Cook until the temperature on a cooking thermometer reads 160°F. Let rest and eat!
For a more thorough (and fun) explanation, check out our video below:
Four Reasons You Should Be Eating Beef
Long pilloried as a bad boy of the nutrition world, beef has been blamed as a cause for a host of chronic diseases. Environmentalists have taken a dim view of it, too, as cattle have been identified as a major contributor to greenhouse gases. While some studies show a correlation between meat consumption and mortality, these studies are looking at populations with many other confounding variables known to be associated with poor health outcomes like low fruit and vegetable consumption, smoking, little physical activity, and diets high in processed food.
But one study sought out to determine if the quality of the meat mattered. Turns out that it does. It found They found. you look at research focused on populations following a high-quality diet and healthy lifestyle, there’s no increased risk of mortality associated with eating meat. When part of a whole food, nutrient-rich diet paired with an overall healthy lifestyle, meat consumption has not been associated with an increased risk of mortality, especially when the source of meat is high quality, grass fed, and organic.
Sun Basket’s Director of Nutrition, Lindsey Kane outlines what the stakes are for beef eaters.
1. Energy Boosting Protein
When it comes to this essential nutrient, beef is hard to beat. The average cut weighs in at 7 to 8 grams of protein per ounce, compared to the average vegetable, which contains just 1 to 5 grams of protein per ounce. The dietary reference intake for protein is 0.36 grams per pound of body weight. This translates to a daily dose of 54 grams of protein for a 150-pound adult. Beef also includes all of the essential amino acids—the building blocks used to build and maintain muscle mass, heal and repair tissue, and synthesize important hormones and enzymes. Only a handful of vegetables can make the same claim. Because protein is slow burning fuel, it’s digested slowly, translating into increased satiety and long-lasting energy.
2. Disease-Fighting Fats
A source of monounsaturated and saturated fat, as well as cholesterol, beef’s fat content, is a big part of what makes it controversial. But the fat in beef is not the demon it was once made out to be. In fact, grass-fed beef is a source of those good-for-your-heart Omega 3 fatty acids. Of late, a special type of fat only found in ruminant animals (cows, sheep, lamb) known as CLA (conjugated linolenic acid) has entered the scientific spotlight. While technically a trans fat, this naturally occurring version functions much differently than chemically formulated transfats. Emerging evidence points to a correlation between CLA and a reduction in heart disease and cancer.
3. Health Promoting Vitamins and Minerals
- Vitamin B6: Plays a role in a multitude of functions, ranging from antibody production to support immunity, to nerve function, oxygen transportation, protein metabolism, and blood-sugar regulation.
- Vitamin B12: Nearly exclusive to animal sources, B12 plays a critical role in red blood cell function, and the central nervous system.
- Vitamin E: Increases the body’s immunity and disease-fighting powers.
- Iron: Heme iron, the type found in beef and other animal proteins, exists in a unique molecular structure that increases its bioavailability, while the plant-derived non-heme iron is less easily utilized. Iron supports healthy red blood cell production, oxygen transportation, and prevents iron-deficient anemia.
- Niacin: A major player in digestion, energy production, and nerve function. Low levels of niacin have been associated with an increased risk of heart disease.
- Phosphorus: Particularly important for healthy bones and teeth. Phosphorus is also involved in kidney function, muscle contractions, nerve conduction, and a healthy heartbeat.
- Zinc: Supports growth, maintenance, and immunity.
4. Grass-fed: Better for You and Better for the Planet
The nutritional value of beef is a direct reflection of what cows eat. Animals raised entirely on grass tends to be leaner and more nutrient-rich with a higher concentration of antioxidants, vitamin E, and, CLA, and omega 3 fatty acids, those grain fed beef.
Well-managed grazing and grass-fed operations can help conserve soil, reduce erosion and water pollution while increasing carbon sequestration and preserving biodiversity and wildlife. Organic feed production and grazing practices reduce fertilizer and pesticide runoff into waterways, and the use of compost, cover-cropping, and rotational grazing helps build healthy, water-conserving soils. Organic methods keep pests and weeds at bay, without the use of chemicals, and ultimately foster greater resiliency in the face of extreme weather and climate change.
Sun Basket’s beef is always antibiotic and hormone-free, and is responsibly sourced from ranchers who share our commitment to sustainable agriculture and humane animal welfare.
Now, with select Sun Basket recipes, you can choose your favorite cut of beef. The options include:
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Top Sirloin ✔️Humanely Raised ✔️No Antibiotics ✔️No Hormones
These 5-ounce steaks of grass-fed, grain-finished beef have just the right amount of marbling to deliver great flavor without too much fat. Versatile with a full-on beefy flavor, our humanely raised, hormone-free top sirloins cook up juicy and tender and are an excellent source of the high-quality protein your body needs to maintain a healthy weight and build muscle.
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Filet Mignon ✔️Organic ✔️100% Grass-Fed ✔️Humanely Raised ✔️No Antibiotics ✔️No Hormones
A symbol of luxury and indulgence, our organic, grass-fed filet mignon is lean yet rich, with just 11 grams of fat per 5 ounce medallion. Renowned for its buttery texture, filet mignon has a notable amount of high-quality protein, iron, and vitamin B12, which promotes the development and maintenance of red blood cells and nerves. Cook them quickly to preserve their tenderness; this cut is best enjoyed rare to medium rare.
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New York Strip Steak ✔️Organic ✔️100% Grass-Fed ✔️Humanely Raised ✔️No Antibiotics ✔️No Hormones
First made popular in Manhattan’s storied 19-century steakhouses, this 12-ounce strip is prized for its fine texture and bold, beefy flavor. This organic, 100% grass-fed steak delivers a whopping 72 grams of protein and is one of the leanest of all cuts of beef. Try it grilled or pan-seared as a top choice for both flavor and tenderness.
Artwork by ekströmdesign
Three Easy Indian Chutney Recipes
One of the best ways to experience a culture is through its food. Which is one reason why Sun Basket recipes cover such a broad range of international flavors. Cooking allows us to travel the world though our kitchens.
Indian chutney’s range in flavors from spicy to sweet to tart. These classic dipping sauces are traditionally served with samosas (potato turnovers) and pakoras (vegetable fritters) but we like them with all kinds of dishes. Serve these chutneys with roasted vegetables and grilled meats, and as a dip for flatbreads like naan and pita.
For this vibrant, Kerala-style chutney, uncooked chana dal (dried, baby garbanzo beans) are puréed with garlic and ginger, and then infused with toasted curry leaves, cumin, and mustard seeds. It’s perfectly creamy and has a touch of heat from red jalapeños. We recommend it as a dip for flatbreads and mini meatballs, and it makes a spicy addition to sweet potatoes.
One of the most common chutneys served with the Indian snacks known as chaat, this blend of cilantro, mint, ginger, and chili is a bright and herbaceous complement to crunchy fried or baked finger foods. We recommend kicking mint jelly to the curb and serving it alongside roast lamb and chicken.
This sweet, tangy chutney is typically served alongside its mint-cilantro counterpart so snack dippers can choose their own. The tamarind option complements spicy food, and we particularly like it in a grilled cheese sandwich.
Three Easy Indian Chutney Recipes
One of the best ways to experience a culture is through its food. Which is one reason why Sun Basket recipes cover such a broad range of international flavors. Cooking allows us to travel the world though our kitchens.
Indian chutney’s range in flavors from spicy to sweet to tart. These classic dipping sauces are traditionally served with samosas (potato turnovers) and pakoras (vegetable fritters) but we like them with all kinds of dishes. Serve these chutneys with roasted vegetables and grilled meats, and as a dip for flatbreads like naan and pita.
For this vibrant, Kerala-style chutney, uncooked chana dal (dried, baby garbanzo beans) are puréed with garlic and ginger, and then infused with toasted curry leaves, cumin, and mustard seeds. It’s perfectly creamy and has a touch of heat from red jalapeños. We recommend it as a dip for flatbreads and mini meatballs, and it makes a spicy addition to sweet potatoes.
One of the most common chutneys served with the Indian snacks known as chaat, this blend of cilantro, mint, ginger, and chili is a bright and herbaceous complement to crunchy fried or baked finger foods. We recommend kicking mint jelly to the curb and serving it alongside roast lamb and chicken.
This sweet, tangy chutney is typically served alongside its mint-cilantro counterpart so snack dippers can choose their own. The tamarind option complements spicy food, and we particularly like it in a grilled cheese sandwich.
The Ultimate Halloween Playlist
Hosting a Halloween party this weekend? While you’re planning last minute costume details and tossing fake eyeballs into the punch bowl, we’ve got the evening’s soundtrack covered with the ultimate spooky playlist. It’s not a Halloween party without music to keep things lively (or deadly).
How to Pick a Pumpkin
Fall’s star of the farmstand is packed with crucial nutrients and makes a great addition to your autumn cooking line up. Chef Justine tells us everything we need to know about this delicious squash:
Which pumpkins are best for baking and which are better reserved for jack-o’-lanterns?
Farmers and grocers typically label smaller, sweeter varieties that are better for cooking as ‘sugar’ or ‘pie.’ Some specific names you might find are Baby Pam, Autumn Gold, New England Pie Pumpkin, Cinderella, and Fairy Tale. There’s also no rule for using canned purée versus raw pumpkin when baking, it’s all a matter of preference. When making savory dishes, I’d recommend using fresh pumpkin because you usually want to have chunks of pumpkin in the dish. Many people prefer to use canned purée instead of fresh pumpkin for sweets because of convenience. If that’s what works for you, then stick with it. But if you have some extra time I’d suggest making your own purée by roasting the pumpkin and then blending the soft cooked flesh.
As for carving, look for pumpkins labeled ‘jack-o-lantern’. White Lumina pumpkins are great carving contenders (but not so great to eat). More of a painter than a sculptor? Look for Orange Smoothie and Cotton Candy pumpkins, which have the smooth skin of a canvas.
What do you look for when picking pumpkins?
Knock on it. If it sounds hollow, use it to make jack-o’-lanterns, and if it’s dense, use it in your favorite pumpkin recipe. Smaller pumpkins tend to be sweeter. Pick it up by the stem to make sure it’s sturdy. Choose firm, bright-colored pumpkins free of cuts and blemishes. If you’re planning on carving it, be sure it’s firm and doesn’t have any soft spots that could cause it to rot sooner than you’d like.
How do you recommend storing pumpkins for cooking?
Store pumpkins in a cool, dry, and dark place for up to a month until you’re ready to use them. Once they’re cut, cover tightly with plastic wrap and refrigerate until ready to use. Don’t freeze raw pumpkin, but purée holds up well in sub zero storage.
How do you like to cook with pumpkin?
Roast it, steam it, or cut it into chunks and add it to soups, stews, and curries. Besides pie, try muffins, bread, or even pumpkin pasta.
To soften the rind and make the pumpkin easier to cut, first, warm up the pumpkin in either a microwave for about three minutes or a 350°F oven for 30 minutes. Then toss the stem and scoop out the flesh from the rind once it’s cooked. You can throw out or compost the rind and the stringy fibers surrounding the seeds. To make a purée, scrape the flesh out from the rind, then mash with a spoon or purée in a food processor.
Roasted pumpkin seeds are great in salads, snack mixes, and as a garnish for tacos. One of my favorite ways to use pumpkin seeds is in sikil p’aak, a Mayan dip made with pumpkin seeds blended with onions, tomatoes, hot peppers, and fresh citrus juice. It’s a great alternative to guacamole or hummus, and you can dip everything from tortilla chips to jicama sticks in it.
Toss blanched, rinsed pumpkin seeds with olive oil, salt, pepper, and your favorite spices (I like Aleppo pepper and cumin). Roast in a 425° oven, stirring occasionally, until toasted, about 12 minutes.
What’s the nutritional value of pumpkin?
Pumpkin is packed with vitamin A and vitamin C, so it’s a good thing that it’s in season during colder months when it’s important to get a little extra vitamin C for protection during cold season. Pumpkin seeds boast loads of protein, fiber, zinc, and magnesium.
Illustration by @boccaccinimeadows
How to Fry an Egg
Get Crackin’
- Strain eggs to remove loose whites; place the individual eggs into small bowls or mugs.
- Heat oil in a cast iron or non-stick pan over medium heat.
- Gently pour the eggs into the hot pan, leaving space between them.
- While the eggs cook, season them with salt and pepper.
- For runny yolks, cook the eggs for 2 to 3 minutes. If you prefer firmer yolks, cook the eggs for 1 to 2 minutes longer.
- Remove the eggs from the pan when the whites are set and the yolks are to your liking and serve.
Perfect your egg-frying skills this week with our Chipotle Chilaquiles with Black Beans and Fried Eggs.
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