Salt can be healthy in moderate amounts of less than 2,300 mg per day. Unfortunately, consuming too much salt can result in high blood pressure. If you suffer from blood pressure issues or are over the age of 51, you should cut your daily sodium intake to 1,500 mg per day, suggests the Centers for Disease Control and Prevention. By making substitutions in your cooking, you can reduce your sodium intake by cooking without a grain of salt.
Step 1
Season your foods with sodium-free herbs and spices whenever possible. Herbs like basil, rosemary, dill weed, parsley and sage all add flavor to your food without adding unnecessary salt. If you prefer cooking with spices, look for low-sodium options like cinnamon, ginger and nutmeg. Since salt is typically used as a seasoning, replacing it can make your food more flavorful and lower in sodium.
Step 2
Add flavor using premixed seasoning blends and packets that have all of the herbs and spices already mixed. You'll find salt-free seasonings in the spice aisle at the grocery store and they usually say "salt-free" right on the label. Check the nutritional facts on the back of the bottle to ensure that it truly is free of salt and only contains spices. Premixed seasonings can add savory flavor to meats, breads and vegetables.
Step 3
Cook with fresh foods whenever possible. Canned meats, for instance, can add excess sodium to your meals. Even though you don't add the salt yourself, packaged and processed foods are often packed in salt for preservation purposes. Choose fresh meat and vegetables while cooking to ensure that your meals remain salt-free.
Step 4
Start your soups and sauces with flavorful ingredients like onions and garlic. The strong flavor of the vegetables allows you to cook without salt, yet still make flavorful meals. Some other flavorful, salt-free ingredients include lemons and limes, green onions, scallions and unsalted butter.
Step 5
Substitute water, apple juice or cooking wine when a recipe calls for the same amount of chicken or beef broth. While the broth adds flavor, it is also usually high in sodium. If you must use a broth for cooking, opt for a low sodium version.
Member Comments