Thank you Cindy Chance, Marg KJ, Afsi, Cathy Moffitt Boyd, Denise Tarasuk, and many others for tuning into my live video with Chef Martin Oswald!
We have a massive announcement!
We are thrilled to officially announce the upcoming Brain Health Mini Substack Summit, a mini Substack summit taking place the last week of February (Feb 23rd - 28th). I think this will be the first of its kind! (Please share this with your friends and family who would enjoy this amazing event!)
I will be interviewing five incredible experts, including Annie Fenn, MD , Dr. Dominic Ng , Julie Fratantoni, PhD , Chris Miller MD , and Jud Brewer MD PhD, live for 30 minutes each day. But here is the best part: Chef Martin Oswald is creating a specific brain-health recipe for each interview based on the ingredients provided by those experts. Then on the last day of the summit, February 28th, Martin and I will go live to talk about the recipes and answer any and all of your questions.
Don’t miss out on this unique event where medicine meets culinary art. Subscribe now so you don’t miss a single interview or recipe.
Want to go deeper with us? Join Martin and me in our Culinary Healing Group for exclusive community support and deeper dives into food as medicine and weekly private group meetings with me. Join the Culinary Healing Group here.
The Silent Enemy: Why Sodium Matters for Your Brain
Today, we are diving deep into sodium and brain health. You hear about “low sodium” all the time, but why is it actually important?
High blood pressure is a leading cause of death worldwide, and often, it’s undetectable unless you are actively measuring it. Excess sodium is a major driver of high blood pressure, especially for those with metabolic disease or insulin resistance.
Think of it this way: “Where the sodium goes, the water flows”.
When you consume excess sodium, fluid retention increases blood pressure within your vessels. But beyond that, sodium actually stiffens the blood vessels. This forces your heart to work harder and can starve the brain of nutrients, leading to fatigue, forgetfulness, and even cognitive decline.
But here is the challenge: Everything tastes better with salt. It’s the default setting for flavor. So, how do we protect our brains without resigning ourselves to bland food? Martin has the answers.
The Chef’s Toolkit: How to Engineer Flavor Without Salt
Chef Martin Oswald walked us through a fascinating “Flavor Wheel” designed to replace the sensation of salt with other potent characteristics. It’s not just about removing sodium; it’s about building layers of flavor that outshine the need for it.
1. The Herb Layer
Don’t just look for “salt substitutes.” Look to herbs that mimic the profile of sodium.
* Celery Leaves: This is Martin’s top recommendation. The leaves have a flavor profile very close to sodium.
* Lovage: Known in Europe as the “Maggi herb,” it has a complex, herbaceous flavor that crosses parsley, celery, and basil.
* Rosemary & Thyme: Use the whole sprig in soups and stews to let the leaves cook off and impart deep flavor.
2. The “Sting” (Acid & Spice)
Salt gives a little “prickle” on the tongue. To replace that, we need ingredients that offer a similar sensation.
* Sichuan Peppercorns: These provide a unique numbing or prickly sensation that distracts the palate from the lack of salt.
* Sumac: A spice with a sour, prickly characteristic. It’s fantastic in hummus or sprinkled over risotto.
* Citric Acid: The secret ingredient in many salt-free blends. It provides that sharp sourness and “sting” found in candy and processed foods, but can be used as a cooking tool.
3. Umami: The Fullness Factor
Umami provides the roundness and satisfaction we usually get from salt.
* Mushrooms: While Porcini is the gold standard, dried Shiitake mushrooms are a budget-friendly way to get massive umami flavor. You can even grind them into a powder to use as a spice.
* Nutritional Yeast & Tahini: Great for adding savory depth.
* Seaweeds (Kelp/Nori): These provide that “ocean” flavor and are a critical source of Iodine. Note: If you cut iodized salt, ensure you are getting iodine from other sources for thyroid health.
4. The Fermentation Game-Changer
Fermented foods are perhaps the most powerful tool for replacing sodium because their “funkiness” and tanginess mimic the sensation of salt.
* Fermented Cashew Butter: Martin revealed a new “Flavor Bomb”, cashew butter fermented with miso and lemon zest. It eats like sour cream and adds incredible richness.
* Miso: While it contains sodium, the high potassium content can help negate blood pressure effects, and you can dilute it with other ingredients.
* Almond Milk Kefir: A great way to add thickness and tang to dressings.
5. Sweet & Sour Reductions
We also discussed using glazes to fool the palate.
* Blueberry Balsamic Coulis: Instead of sugary store-bought glazes, reduce vinegar by 75%, then cook it down with fresh blueberries (skin on for pectin) to make a thick, tart sauce.
* Pomegranate Molasses: A thick, tart, and deeply flavorful drizzle that works beautifully on roasted vegetables.
* Preserved Lemon: By cooking whole lemons (blanched to remove bitterness) and preserving them, you get a product that adds brightness to risottos and salads without the mountain of salt traditionally used in Moroccan curing.
What’s Next?
This was just a preview! Next week, we will continue this conversation focusing on weight control and plaque prevention for the heart and brain.
We will see you then!
Please subscribe so you won’t miss the Brain Health Substack Summit.Comment below if you are looking forward to this and tag anyone who might be interested in attending.
