1. Get Creative with Herbs and Spices
Fresh and dried herbs and spices are an excellent alternative to salt when cooking and can reduce the amount of sodium in your meals. Consider using herbs such as basil, parsley and oregano to season meats, pastas and vegetables. Spices such as cinnamon and cumin can give a unique flavor to both meat and vegetable dishes. Use onion and garlic powders to enhance the flavor of your food without adding sodium. Get creative with herbs and spices to discover some new low sodium flavors.
2. Dried Spice Mixes are Great Alternatives
Along the spice aisle in your grocery store you can find varieties of salt-free seasoning mixes. These seasonings are great options for adding flavor to foods such as meats and vegetables without added salt. Check labels carefully to ensure that there is no salt or added sodium to the seasoning. You might find that these seasoning mixes add much more taste and flavor to your foods than regular table salt.
3. The Difference Between Powders and Salts
Onion and garlic are great low sodium ingredients that will add delicious taste to both meats and vegetables. When the fresh varieties are not available onion and garlic powders are a good alternative. They can be used as a rub for beef, pork, chicken or fish. They can also be used to sprinkle in a vegetable sauté for added flavor. It is important when choosing onion and garlic powders not to confuse them with onion and garlic salts. The term "salt" should indicate to you that there is added sodium. While powders are ideal, salts can add excess sodium to the diet.
4. Take Advantage of Fresh Fruits
Fresh citrus fruits can add a unique twist to a common dish. The zest and juice of fruits such as limes, lemons and oranges can be used to top or marinate meats and fish. They will also add delicious flavor to pasta salads or vegetables. Consider adding them with flavorful herbs such as basil to create unique and tasty combinations.
5. Gradually Break the Habit
A desire for salt is an acquired taste. It is a habit that can be broken. You have the control to reduce your sodium intake and learn to enjoy foods without added salt. The best way to eliminate excess sodium from your diet is to gradually break the habit. Take note of the amount of table salt you add to your foods or the ingredients you add that contribute to excess sodium content. If you typically do three shakes from the salt shaker, reduce it to two and then to one. If you add salt during cooking, begin to replace it with fresh herbs, or salt-free seasonings. Over time you will find that you will grow used to a lesser presence of salt in your food. You will enjoy your food just the same, but will decrease your intake of unhealthy amounts of sodium.
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