'I was able to reverse my hypertension very easily' – Palak Jain

Boursin

Cheese is one of the most densely salted products in the market. Making plant-based cheese at home will reduce the salt content and bypass the other deleterious effects of dairy.

Ingredients

• 200 g or 1 cup raw cashew nuts (soaked for 6 to 8 hours)
   
• 200 g tofu
   
• ¼ – ½ cup water
   
• 1 tsp ground or finely minced garlic
   
• ½ tsp unrefined salt
   
• 1 cup finely chopped fresh herbs (basil/tarragon/parsley/dill/mint/spring onion greens/chives)
   
• 1 tbsp fresh lemon juice
   
• ¼ tsp freshly ground pepper (kali mirch)

Method

Drain and rinse the soaked cashew nuts and place them in a blender. Add ¼ cup water and grind until you get a reasonably smooth paste

Add the tofu, garlic and salt and blend to a thick but creamy spread. Transfer from the blender to a bowl. Add finely minced fresh herbs, ground pepper and fresh lemon juice and mix together. (Never put herbs in the blender/food processor or you will have a green cheese!)

Nutritional yeast flakes, if available, can be added for a cheesier taste.

Serves 10

Food For The Mind

FACEBOOK SUPPORT GROUP

1. SHARAN India is SHARAN's main Facebook page which you can like and follow for getting useful daily updates and news from the plant based health world. You will also get news about the latest SHARAN events, see testimonials, and more.

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All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.

Please like the main SHARAN page and join the group(s) applicable to you.

Get Salt Savvy

Did you know that one’s daily salt intake should be no more than 3/4 to 1 teaspoon a day! How much do you consume? Excess salt can lead to water retention, high blood pressure, kidney issues and increases the risk of heart disease and stomach cancer.

Our body does need a little bit of salt for optimum nerve and muscle function, but overdoing it can be detrimental. So read on to find out ways to reduce your daily salt intake…

1. Use rock salt or Himalayan salt This, too, must be used in moderation. Its benefits are that it may provide trace minerals, but could be lacking in iodine. Sea salt contains iodine but may contain contaminants and microplastics, and regular iodised table salt can be helpful but can contain microplastics and the iodine tends to raise the blood pressure so it should be eaten in moderation.

2. Stop buying packaged & processed foods Since salt is both addictive and a natural preservative, most packaged foods contain salt. Canned foods are laden with salt. By eating salty foods, our tastebuds end up requiring more salt, so it’s best to avoid these altogether.

3. Learn to make home-made snacks & sauces This doesn’t take time and goes a long way in reducing your salt intake. Have raw or soaked peanuts instead of the roasted and salted ones. Be aware.

4. Reduce eating out Most restaurants use readymade sauces and packaged foods which top up the salt meter.

5. Have more fruits & salads They contain potassium which help counter the effects of sodium.

6. Use salt alternatives Freshly ground black pepper, lemon juice, herbs can add such good flavour to your meals that you may not even need the salt!

7. Skip adding salt when boiling rice, pasta or steaming vegetables

8. Reduce the number of your meals in a day Most dishes on your table will contain salt. Have smoothies and fruits for breakfast or snacks, and automatically you will be consuming less salt. Also reduce the number of dishes you make during lunch and dinner.

9. Don’t keep salt on the table!

10. Hang in there It takes about 6 to 8 weeks to get into the habit of having food with less salt. But once you cross over, you will find the basic potato chips too salty too!