More and more people are reducing their salt intake…for any variety of reasons from high blood pressure and other health issues, to a simple matter of taste. Whether you have been advised to cut back on sodium, or you voluntarily chose to, here are some simple ways to keep the flavor high and the salt low.
Flavor Kicks…Instead of Salt
- Add fresh herbs or dried leafy herbs to salads, vegetables, dips, seafood, and poultry.
- Rosemary, thyme, basil, oregano, and marjoram (fresh or dried) are wonderful additions to meats, poultry, fish, and vegetables, especially root veggies, plus pizza and pasta sauces.
- Use dried spices, such as all-spice, nutmeg and cumin to enhance a creamed spinach or cauliflower gratin. A word about cumin…ideally, you should dry roast it in a small pan to release it’s flavors before adding it to any dishes.
- Use curry powder (also should be dry roasted to bring out the flavor), to enhance vegetables, meats, fish, and to liven up dips, marinades and mayonnaise.
- Use freshly squeezed lemon juice or lemon rind to flavor vegetables, such as broccoli and asparagus and on meats and fish. A squeeze of lemon of lime juice also adds a touch of freshness to soups, certain curries, and salads…a trick my mom taught me.
- Garlic is a great flavor booster for just about anything…if you like the flavor. You can make a fantastic garlic oil to drizzle on salads, pasta, and anything esle…I’ll teach you how in another post.
- Fresh ginger is a delicious addition to stir-fries and marinades. Lemongrass is another wonderful Asian herb to flavor soups, curries, and other dishes. Only use about 2 inches of the root end of the stalk; that’s where all the flavor is.
- Use a touch of Parmesan cheese (and I say touch, because Parmesan is salty) in soups and salads.
- Go nuts. Add your favorite unsalted nuts (preferably toasted to bring out the flavor) for pasta, rice, and vegetable dishes.
- Use pepper instead of salt. A dash of Tabasco is another option if you can stand the heat.
More about Heart Health, Herbs, Nuts
