Happy first day of Soups-Stews-and-Casserole-Season!
That's right. We kicked our heat on in the house yesterday for the first time since spring. It's official.
In attempting these combo dishes in a healthful manner, I've typically learned to season with herbs and flavorful peppers, onions, garlic, celery, etc... but I will often finish my seasoning habits with a sprinkle of bouillon. The guilt of this (as a dietitian) is that I know those jars pack in a years worth of a sodium allowance. 2300 mg of sodium/day is the regular "allowance" IF you do not have heart disease, kidney issue of any kind or diabetes. And just for perspective sake, one tsp of salt = 2300 mg of sodium.
Because the majority of our sodium intake comes from baked goods, processed foods and other ready to eat items, we HAVE to be careful how we use salt in the kitchen.
It seriously never needs to be added until food is on the table. If you add it during the cooking process, it soaks into the starch or veggie and the full flavor never registers on our taste buds. Adding it at the very end or when on the table provides ample flavor, more delight on our tongue and we will typically use LESS salt over all.
But, seriously, back to this soup, stew, delicious brothiness...
We need to be honest, pre-made broth has oodles of sodium. That said, we should be making our own broth from scratch if we would like to eliminate sodium as much as possible.
-Insert snarky cackles of laughter-
Making our own broth MIX is where we need to keep our heads, y'alls. No-ones-got-time/dollars/gumption-for-that simmer a pile of business all day.
In playing with a plant based diet I found a GEM of a resource, an amazing wife, mom, cook of all things healthful. She makes her own low sodium Vegetable Broth Mix! I've cut and pasted her recipe and directions below. Follow her, love her, leave her a blip of thanks and go play in your kitchen!
Veggie Broth Mix
3 Tbsp onion powder
1 Tbsp garlic powder
1 Tbsp sea salt
1 tsp black pepper
1 tsp thyme
1 tsp paprika
1/2 tsp tumeric
1/2 tsp parsley flakes
1 cup nutritional yeast
Mix all ingredients together, adjusting for your taste preferences. (If you hate once of these spices simply omit it.)
Store in an air tight container.
Use this broth mix by adding 1 Tbsp of mix to warm water. I like to add extra salt to the finished product. This recipe makes about 1 1/2 cups of dry veggie broth mix, that’s 24 cups of broth. I haven’t added up the cost but I think it is a much better value that all of the veggie broth I’d been buying.
Use this veggie broth in any recipe. Some of my favorites include Chickpea Noodle Soup, Minestrone Soup, Potato and Kale Soup but it is also incredible mixed in warm noodles, rice or watch it take your favorite casseroles to the next level. For more ideas check out my Recipe Page!