Seasoning foods without added salt
Unlike the temporary loss of smell or taste that has accompanied many COVID infections, many adults experience gradual loss in smell and taste as they age. While this may seem like a longterm inconvenience, it can negatively impact nutrition and health. When food does not smell or taste as appetizing it can lead to decreased food intake and vital micro and macro nutrients needed for maintaining health.
Smell commonly diminishes as a result of less mucus production and loss of nerve endings. Because smell and taste are closely linked, when smell decreases taste is also impacted. But other processes are taking place in our mouth that also impact our taste. By age 60, the number and size of our taste buds begin to decrease and our mouths begin to produce less saliva which decreases our taste sensitivity.
Some of these changes are made worse by diseases or illnesses, chronic conditions and medications. So the first action step is work with a health care professional to identify the cause and possible changes that can slow or reverse the loss of taste or smell. These changes may include adjusting or changing a medication, managing illnesses or making lifestyle changes.
Once health conditions are ruled out as the source of decreased smell and taste, enhancing the flavor and enjoyment of food is the next step.
The simplest flavor-enhancing strategies — adding sugar and salt to foods — can create problems with blood pressure, weight and blood sugar levels.
In Maui, we love our salty shoyu and our sweet/salty barbecue and teriyaki sauces. They are tasty and satisfying. But as our taste buds change, instead of piling more of our favorite sauces to get that same flavor boost, consider incorporating other flavors that do not include extra sugar or salt.
Take a few minutes to review the following chart that has been adapted from the North Carolina Cooperative Extension.
Use the chart as a personal worksheet — adding spices you like for each of the meats and vegetables. Also consider herbs and spices that you can experiment with some of our local vegetables. What spices have you used with Moloka‘i sweet potatoes, ulu and others? What new spices might you be willing to experiment with these same local foods?
If you are cooking with the following items, try flavoring them with the following seasonings:
• Beef: Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme.
• Pork: Garlic, onion, sage, pepper, oregano.
• Chicken: Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme.
• Fish: Curry powder, dill, dry mustard, marjoram, paprika, pepper.
• Carrots: Cinnamon, cloves, dill, ginger, marjoram, nutmeg, rosemary, sage.
• Corn: Cumin, curry powder, onion, paprika, parsley.
• Green beans: Dill, curry powder, marjoram, oregano, tarragon, thyme.
• Greens (taro leaves, spinach, kale): Onion, garlic, pepper.
• Potatoes: Dill, garlic, onion, paprika, parsley, sage.
• Zucchini and yellow squash: Cloves, curry powder, marjoram, nutmeg, rosemary, sage.
• Butternut and other winter squash: Cinnamon, ginger, nutmeg, onion.
• Tomatoes: Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper.
• Cucumbers: Chives, dill, garlic, vinegar.
Like all the Aging Matters articles, this is just a “taste” of some options for adding flavor without adding additional salt and sugar to foods. Next month’s column will continue this topic and feature strategies for growing and using your own fresh herbs to maximize the flavors in your foods.
Much of the information for this article was taken from the U.S. National Library of Medicine publication “Aging Changes in the Senses” and North Carolina Cooperative Extension’s publication “Herbs and Spices.” Visit their respective websites at go.hawaii.edu/kMs and go.hawaii.edu/UMk.
Heather Greenwood is with the University of Hawaii Manoa Cooperative Extension, Maui Intergenerational and Aging Programs. Aging Matters covers topics of interest to the aging Maui community and appears on the third Saturday of each month.