Are you salt savvy?

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Broccoli Soup

Salt is a major source of sodium, which has been linked to high blood pressure.Blood pressure, or hypertension, is the force on the walls of your arteries that pushes blood through your body. When your blood pressure is high, your heart must work harder to pump your blood which puts you at higher risk for stroke, heart and kidney disease. High blood pressure is often referred to as the “silent killer” since most people do not experience symptoms until it is too late. It is important to have your blood pressure checked and see your doctor if you suspect it might be high. Visit one of our Sobeys Pharmacies to try our blood pressure machine and ask for a free card to track your blood pressures each time you visit.

One of the ways you can lower your blood pressure is by limiting salt and other sources of sodium.In today’s worldmost of our sodium intake comes from convenience foods like restaurant, packaged and processed foods. On average, Canadians consume nearly double the recommended amount of sodium.

Salt saving tips from your Sobeys dietitian:

– Taste your food before adding salt or condiments such as ketchup or soy sauce.

– Try herbs, spices or lemon juice to enhance the flavour of food. 

– Look for canned vegetables and fish with no salt added.

– Choose fresh meats instead of processed meats such as bacon or ham.

– Buy cheese lower in sodium such as Swiss or bocconcini.

– Limit packaged noodle or rice mixes.

– Choose frozen dinners and snack foods lower in sodium.

– Limit canned soups, broths and bouillon cubes.

– Limit seasonings such as steak spice or marinades.

– Use seasonings with no salt added such as fresh garlic or garlic powder instead of garlic salt.

– Eat restaurant foods less often.


Salt brings out the natural flavours in food. Cut back slowly and flavor with herbs and spices so that you’ll develop a taste for less salt.


Health and Wellness Events at Sobeys

Get salt savvy by attending a blood pressure class at Sobeys Aberdeen, Feb. 10, 1-3 p.m. Registration required. Contact me by email at or call 755-3645 for more information or to register.

Would you like to receive my monthly schedule and a Healthy Bits and Bites nutrition newsletter by email? Email me at the above address to get added to the distribution.

On Facebook?  ‘Like’ our Sobeys Dietitians page and receive recipes, tips, and other information!


Terry Jordan, P.Dt., Sobeys Professional Dietitian


Terry's Recipe Corner

Broccoli Soup

Serves 6


1 tbsp 15 ml Canola oil

2/3 cup 150 ml Celery, chopped

½ cup 125 ml Onion, finely chopped

2 cloves Garlic, chopped

4 cups 1000 ml Broccoli, frozen

1½ cups 375 ml Chicken broth, reduced sodium

1½ cups 375 ml Water

1 can 13oz/399 ml Evaporated milk, skim

½ tsp 2 ml Pepper

½ tsp 2 ml Thyme, dried

4-5 dashes Hot pepper sauce

1/3 cup 75 ml Skim milk

3 tbsp 45 ml Whole wheat flour

1/3 cup 75 ml Cheddar cheese, old flavour, lower fat, grated



1. Heat oil in a saucepan and sauté celery, onion and garlic until soft.

2. Add broccoli, broth and water. Bring to a boil; reduce heat and simmer until broccoli breaks apart with a fork.

3. Use a blender, food processor or immersion blender and purée soup until smooth.

4. Stir in evaporated milk, pepper, thyme and hot pepper sauce.

5. In a small bowl, whisk skim milk and flour until smooth. Stir into soup and heat until thickened.

6. Garnish with cheese and serve.


Nutrition Information per Serving:


Calories 137

Fat 2 grams

Carbohydrate 19 grams

Fibre 3 grams

Protein 13 grams

Sodium 324 milligrams


Tip: Start your meal with this creamy soup. It will fill you up, so you have less room for other higher calorie foods at your main meal.


Source: Sobeys Dietitians

Organizations: Sobeys

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