We know we should be eating less salt. Most of us consume far more than is recommended. We know we’re skipping the salt shaker at the table and checking the food labels. While it’s important for the body – the sodium in salt works with potassium to help regulate fluids – too much can raise blood pressure and put the heart at risk. Read on to learn how you can reduce the salt without affecting the taste.
Dig in spices to replace salt. Dried spices such as cumin and cinnamon give dishes a strong flavor, while dried and fresh herbs such as basil and thyme add a subtle flavor. Experiment with mixed blends of herbs and spices to spice up your meals. Choose fresh or powdered onions, garlic and chili peppers, mustard, vinegars and citrus juice (like lemon, lime, orange or grapefruit), peel or peel.
Use cooking methods to enhance the flavor. Roasting vegetables in the oven or on the grill brings out their natural sweetness and intensifies the taste of animal and vegetable proteins such as fish and tofu. Quick searing or searing on the stove improves the taste with minimal cooking time. Cook with a light layer of olive oil and finish with a dash of vinegar or citrus fruits and a garnish of fresh herbs, dried fruits, chopped nuts or citrus peel.
Use good ingredients
High quality ingredients have so much flavor that they hardly need any seasoning. Choose the best you can find: seasonal fruits and vegetables, flavorful pieces of animal protein, the freshest seafood, and high quality healthy fats (extra virgin olive oil, avocado oil).
Try these tips – see how quickly your taste buds prefer less salt (and expand your meal planning repertoire).
Try spices from around the world for flavor so you don’t miss out on the salt.
- Herbs of Provence (France): savory, rosemary, marjoram, thyme.
- Curry powder (India): turmeric, coriander, cumin, fenugreek, pepper.
- Chinese five spices (China): star anise, Szechuan peppers, cloves, fennel, cinnamon.
- Jerk spice (Caribbean): red and black pepper, allspice, cinnamon, thyme.
- Italian mixture (Italy): basil, oregano, rosemary, parsley, thyme, red chilli flakes, garlic powder.
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