What are they cooking for dinner?

Home-cooked Contemporary Chinese Dinner


  • Chicken Soup
  • Stir-fried Shrimp with Green Peas
  • Stir-fried Baby Bok Choy
  • Ground Beef with Tomato Sauce
  • Macaroni

Too Much Or Too Little Salt Raises Death, Hospitalization Risk

For people with heart disease or diabetes, too little salt may harbor almost as much danger as too much salt, researchers report.

Reducing salt is still very important in people consuming more than 6,000 or 7,000 milligrams of sodium per day, said Dr. Martin O’Donnell, lead author of a study in the Nov. 23/30 issue of the Journal of the American Medical Association.

But people who already consume moderate or average amounts of salt may not need to reduce their intake further, added O’Donnell, an associate clinical professor at McMaster University in Hamilton, Ontario, in Canada.

“We’re seeing more and more that there may be an optimal moderate amount of salt that people should be eating,” said Dr. John Bisognano, professor of medicine and director of outpatient cardiology at the University of Rochester Medical Center, in New York. “This is reassuring for people who eat a diet that is moderate in salt.”

After years of seemingly happy agreement that people should lower their salt intake, experts recently have begun debating whether or not lower salt intake is actually good for everyone.

One recent study found that although cutting back on salt does lower blood pressure, it may also increase levels of cholesterol, triglycerides and other risk factors for heart disease.

Another study found that lower sodium excretion (sodium excretion is a way to measure how much salt is consumed) was associated with an increased risk of heart-related deaths, while higher sodium excretion was not linked with increased risks for blood pressure or complications from heart disease in healthy people.

In the latest study, researchers found people who excreted higher levels of sodium than those with mid-range values had a greater risk of dying from heart disease, heart attack, stroke and hospitalization for heart failure, the report found.

On the other hand, people who excreted lower levels than mid-range were at a raised risk of dying from heart disease or being hospitalized for heart failure.

When the researchers assessed potassium levels, they found that a higher level of excretion of the nutrient was associated with a lower risk of stroke.

New U.S. dietary guidelines now recommend that people aged 2 years and older limit daily sodium intake to less than 2,300 milligrams (mg).

People aged 51 and older, blacks and anyone with high blood pressure, diabetes or chronic kidney disease should consider going down to 1,500 mg per day, many experts say.

It’s estimated that the average American consumes 3,400 milligrams of sodium a day.


Lunch Idea

Korean Bibimbap Set Lunch


  • Seaweed Soup
  • Rice in Stone Pot with Bulgogi and Vegetables
  • Kim Chi and two other Banchan (side dishes)
  • Dessert – Fruits

Natural Soy Sauce Could Slash Salt Levels in Half for Certain Foods

Naturally brewed soy sauce may be useful in reducing salt levels in certain foods by up to 50%, according to new research.

The study, published in the Journal of Sensory Studies, explored the use of soy sauce to reduce salt intake in daily food preparation by replacing all or some added salt with naturally brewed soy sauce – without producing changes in consumer acceptance.

The researchers, from the National University of Singapore and soy sauce manufacturer Kikkoman, replaced added salt with natural soy in three model foods: salad dressing, tomato soup and stir-fried pork – finding in consumer acceptance tests that replacements between 33 and 50% were acceptable to the consumer whilst reducing levels of salt.

“It was possible to use soy sauce to reduce added salt by 33–50% as the amount of sodium chloride in soy variant is lower than the salt variant for the same pleasantness,” said the researchers of the National University of Singapore.

“The method can be used by food industries to produce reduced salt products or by consumers at home,” they added, noting that the percentage of salt reduction achievable may be higher in populations with regular prior exposure to soy sauce in their diet.


A Sweet and Sour Pork Ribs Dish


400 g pork ribs


1/2 tbsp light soy sauce
1/8 tsp salt
1 tsp sugar
2 tsp cornstarch


3 tbsp chinkiang vinegar
1 tbsp dark soy sauce
3 tbsp sugar
4 tbsp water


  1. Rinse pork ribs and drain well.
  2. Mix pork ribs with marinade. Set aside for 30 minutes.
  3. Heat some oil in a pan. Fry ribs until golden brown. Remove and set aside.
  4. Heat 1/2 tbsp oil in pan and add sauce ingredients. Return ribs to pan and toss to combine. Continue to cook on low heat until most of the liquid is absorbed.
  5. Add some cornstarch and water solution to thicken the remaining sauce. Remove and serve hot.

Source: Hong Kong magazine