Take it with a pinch of Salt

SALT HAS DEVELOPED A BAD REPUTATION OVER RECENT YEARS, PARTICULARLY WHERE KIDS ARE CONCERNED. BEACHES COVERED. CAUGHT UP WITH JOHN COLET SCHOOL CHEF, GLEN GALLOWAY, ABOUT HIS TACTICAL HEALTHY APPROACH TO SEASONING FOR KIDS.

Providing healthy food that kids will actually eat is no mean feat. As Head Chef at John Colet School, this is a tightrope that Glen has to walk daily.

“When you add a pinch during cooking, you get the salt circulating at the start of the process, so you get the full flavour benefit,” he explains.

The Australian Government recommends children four to eight years old eat no more than 0.75-1.5 g/day of salt. Glen’s job is to find ways to make lunches taste good without using too much salt.

Most Australians are consuming nearly twice as much salt as recommended, mainly from processed and packaged foods, which Glen says is far more of a problem than adding salt at the table or during cooking.

Glen cooks virtually everything from scratch for the students at the school which helps avoid packaged and

processed lunch snacks. The kids enjoy a sit-down vegetarian lunch each day which helps eliminate any processed meats and meat products, which are foods typically high in sodium.

Salt enhances taste and gives structure to flavour by suppressing bitterness, enhancing sweet and savoury, and boosting aromas. Used tactically in children’s cooking, it is possible to maximise on flavour while limiting sodium intake.

“Used sparingly, it is a real secret weapon; a dash of salt in cake batter improves any birthday cake.

“I add salt to pasta water once it has begun to boil and add some of the pasta water to the sauce. For me, this is an essential step in making any good sauce,” he says.

According to Glen, there are a few occasions when salt can actually ruin an ingredient.

“Peas and broad beans cooked in salted water will cause their skin to harden and crack. Only salt mushrooms after they are cooked so they don’t shrivel up and go soggy. The same applies for homemade chips.”

Salt isn’t the only way to enhance taste, and Glen thinks we’ve all become a little too quick to reach for the salt shaker.

“Don’t rely too heavily on salt for flavour. Garlic, herbs, spices, lemon juice and vinegars are impactful tools to flavour food,” says Glen.

To find out more about the vegetarian food served daily at John Colet School, book a tour now.

JOHN COLET SCHOOL

A co-ed, multifaith school in Belrose, with engaged students inspired by enriched learning.

LUNCH IS PROVIDED

Lunch time allows children to sit together, pause, serve each other, establish manners and enjoy the physical benefits of nutritious food eaten in good company. The vegetarian menu ensures that all can serve and eat together in an inclusive environment.

Limited places available in Year 2 and Year 4 2023. Enrolling now for Kindy 2026. To secure a place, call 9451 8395

John Colet School / 6 Wyatt Ave, Belrose // K-6 //. (02) 9451 8395 //. registar@johncolet.nsw.edu.au //. johncolet.nsw.edu.au