Cherry Tomato Salad


Uploaded by famsciEIU on 30.06.2010

Transcript:
(Dr. Karla Kennedy-Hagan). Hello.
My name is Dr. Karla Kennedy-Hagan
with the School of Family and Consumer Sciences
at Eastern Illinois University.
If you're looking for a ripe, new salad straight off of the
vine, here's how to make a delicious cherry tomato salad.
Sit back, relax, and enjoy the show.
(Kacie Taylor). Hello, my name is
Kacie Taylor and this afternoon, I'm going to be
discussing hypertension and its implications on health.
Hypertension is generally described as
an elevation of blood pressure.
There's two different states of hypertension.
Prehypertension is a blood pressure of 120 over 80
to 139 over 89.
Hypertension is characterized as having a blood pressure
greater than 130 over 40.
An optimal blood pressure is 120 over 80.
Having a high blood pressure increases your risk for
cardiovascular disease, kidney disease, or stroke.
The prevelance of hypertension in America
is one out of every three Americans.
Causes of hypertension include the strictening of the arteries
which then causes the heart to beat at a faster rate.
Environmental factors are also risk factors for hypertension
such as being overweight or family history.
The general treatment of hypertension
is a low-sodium diet.
Seventy-seven percent of our sodium intake comes from
processed foods so its important to realize that this is
a very staple product in society today yet it has
very high sodium content.
Optimal sodium levels are 2400 milligrams of sodium per day.
There are ways to lower the salt content in your foods.
After all, salt taste is a learned behavior.
So you can teach yourself to not enjoy salt.
Low-salt diets are generally considered boring and bland
but I'm going to teach you today a way to incorporate
some great tastes into a nice salad.
So just to start, we're going to be making a cherry tomato salad.
I've got a pint of cherry tomatoes here.
I'm just going to throw these into a large mixing bowl.
Then I also have 1 1/2 cups of unsalted mozzarella cheese.
That too is going to go into your mixing bowl.
Along with this, we're going to add 3 cloves of garlic,
1 cup of red peppers, 1 cup of red onion, I apologize
for that, 1/2 cup of balsamic vineager, 1/2 cup of olive oil,
and just a pinch of pepper.
Now, we're going to mix all of this together.
As you can see, it's got some great color,
lot's of different flavors here.
Mix all of this together.
Ideally, you would want to let this set in the refrigerator
for about an hour before serving.
But you'll just plate this up here, serve alongside with
bread, and top it off with just a little bit of fresh basil.
So as you can see here, we have a low-sodium appetizer.
It only has 5 grams of sodium and about 165 calories
and no cholesterol at that.
Now, there are ways to reduce your risk of hypertension
making lifestyle changes.
These are becoming more physically active, limiting your
sodium intake, as well as eating a balanced diet of five to nine
fruits and vegetables a day, low-fat dairy, as well as
lean meats rather than processed meats.
As far as adding flavor to your foods without using salt,
a great way to do this is by incorporating
fresh herbs and spices.
Unfortunately, sea salt is still a salt,
so be careful with that one.
Thank you guys for joining me today.
For more information, contact the National Heart, Lung,
and Blood Institute or the American Dietetic Association.
In addition, this recipe is found on salt-free life,
so www.saltfreelife.com.
Thank you.