Life loses some of its piquancy without a dash of salt in it. Imagine eating a spoonful of 'Papri Chaat' that is bland or eating salt-free buttery popcorn! For reasons unclear, salt continues to suffer sensationalist treatment in the media. It is hard to find a nutritonist who has not counseled healthy people to decrease their intake of sodium. Doctors insist healthy people can reduce their risk of heart disease or stroke by eating less than 2,400 mg of sodium, quite a cut from the 4,000 to 6,000 mg we carelessly ingest on a daily basis. The recommendation stemmed from studies showing that a reduction in sodium can lower the blood pressure in those who are sodium sensitive. The connection made sense from a chemistry standpoint.

Sodium is essential in maintaining the right balance of fluids in our body. And more so, it helps transmit nerve impulses that influence contraction and relaxation of our muscles. Our kidneys regulate the amount of sodium. When low they conserve and when high they excrete the excess amounts. Regularly high levels of sodium intake starts to accumulate in the blood and because sodium attracts and holds water, the blood volume increases. Our heart resultantly has to work harder, increasing pressure on our arteries.

To keep yourself away from this dreaded disorder, all you need to do is to get in the habit of label reading. Look out for sodium based food additives commonly added to food at the time of food processing. Monosodium Glutamate (MSG) aka ajinomoto that is a popular flavour enhancer in Chinese cuisine, Sodium bi carbonate or the baking soda, baking powder for leavening breads, disodium phosphate which is present in some quick cooking cereals and processed cheese, sodium alginate used in ice creams, sodium benzoate used as a preservative, sodium nitrate used in curing meats and sausages, sodium sulfite used to bleach certain foods and in preservation of dried fruits such as raisins and prunes.

There are several ways to reduce sodium in your diet. Eat more fresh and fewer processed foods. Avoid placing salt and pepper cruets at the meal table. Limit the use of ketchups, relishes and pickles. Avoid canned foods or else rinse thoroughly canned vegetables and meats to remove extra sodium. Drink plenty of water even in winter.

SOYA LACCHADAR PARANTHA
Ingredients
100 gms Wheat flour
20 gms Soya flour
5 gms Garden cress seeds
1/2 bunch mint leaves
4-5 cloves garlic
1 green chilli
Few coriander leaves
1 lemon
Salt to taste
1 tsp unsalted white butter
Method
Grind corainder and mint leaves to a paste along with green chilli and salt. Do not add water instead use lemon juice. Roast garden cress seeds and mix with both the flours and knead well. Divide the dough into four equal sized balls and roll out into small chapati. Apply thin green chutney paste in between the four layers. Cut the layered chapati into one inch thick strips and place one over the other. Roll the layers into a cylinder. Press lightly and roll out into a thick laccha. Roast on tava and serve hot with unsalted white butter.

ANJEER KA MEETHA
Ingredients
Dried figs 250 gms
Seedless dates 30 gms
Skimmed milk powder, 1/4th cup
Almonds 4-5 roated and slivered

Method
Soak figs in three cups water for four hours. Boil in the same water for 3-4 minutes. Drain the figs and cool slightly. Reserve some figs and puree the rest. Roughly chop the dates and soak in two cups of hot water for 15 minutes. Drain and puree. Mix the two purees and add skimmed milk powder. Mix well and cook on low heat until well blended. Add the chopped figs and simmer for another 2 minutes. Serve garnished with almond slivers.