A Bite to Share
The Bite of HOPE Monthly Newsletter
LESS SALT. PLENTY OF FLAVOR.
Small Changes,
Less Sodium
- Look beyond the salt shaker: Packaged foods, sauces, and restaurant meals can contribute sodium you may not notice.
- Compare labels: Check sodium per serving and compare similar products using the same serving size.
- Build flavor: Use herbs, spices, garlic, lemon, or vinegar in place of some of the salt.
Start with one everyday choice. Choose a lower-sodium broth, try no-salt-added canned beans, or season vegetables with basil and lemon. Small changes can help you reduce sodium while keeping meals flavorful.
Explore the Science
FROM OUR KITCHEN TO YOURS
Mediterranean Grilled Chicken Thighs
Flavor Beyond the Salt Shaker
Greek yogurt, lemon, garlic, and olive oil form the base of this chicken marinade. Oregano, parsley, cumin, and paprika add layers of flavor before the thighs go on the grill.
For this month’s less-sodium approach, use less salt in the marinade and skip the extra salt before grilling. Let the herbs, spices, and citrus take the lead.
Behind the bite
Lemon brings brightness, garlic adds savory depth, and herbs and spices contribute different aromas. Building flavor with several ingredients gives salt a smaller role. Serve the chicken with vegetables for a colorful meal.
A LITTLE KITCHEN WISDOM
Marinate the chicken in the refrigerator for 4–12 hours. Remove excess marinade before grilling and discard any that touched raw chicken. Cook until the thickest part reaches 165°F (74°C), then rest for 5 minutes.
Hungry for more?
Explore past editions for more recipes, practical nutrition tips, and stories from our community.
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From our kitchen to yours,
The A Bite of HOPE team