Salt is one of the most common spices in cooking and food prep. It’s found naturally in food and our bodies do require it to function properly. While using it in moderation isn’t a big concern, many people generally eat too much of it.
Excess salt intake can lead to high blood pressure (although sugar is proving to be the bigger culprit these days for that) and other health issues, especially for those with certain chronic health conditions. You don’t need to cut it out completely from your diet, but you can reduce your overall salt intake by using less at home and in restaurants.
Try these simple swaps to boost the flavor instead of salt.
Ground Black Pepper
Salt and pepper may be a classic culinary duet, but if you want to reduce your sodium intake, simply reach for the pepper shaker. Black pepper is a good addition to soup, roast, pasta, and many other savory dishes. You can also use white pepper, peppercorn mixtures, or other pepper alternatives.
Garlic
Garlic boosts flavor without increasing one’s salt intake due to its pungency. Cut back on the salt and double the amount of garlic in recipes for tomato sauces and marinades. It also tastes delicious in soups and stir-fries.
Nutritional Yeast
A deactivated yeast sold as flakes and powder, nutritional yeast is known for its cheesy, savory flavor. It works well in popcorn, pasta, and grains. Despite the cheesy taste, it doesn’t contain any dairy. Nutritional yeast may also help lower your cholesterol, lowering your risk of heart disease.
Smoked Paprika
Paprika is famous for its smoky, spicy taste and deep red color. You can add it to taco meat, stews, chili, nachos, or to replace salsa, which is often high in salt content.
Ginger
Ginger can replace salt in many dishes due to its pungent and sweet taste. You can mix freshly chopped ginger root or dried ginger into stir-fries, sauces, marinades, beverages, and soup.
If you still need some salt with your meals, then at least opt for true salt that’s not as processed and simply use it sparingly.
[RECIPE] CHIPPED MUSHROOM TOASTS
Serves: 4
Ingredients (use organic where possible):
- 2 tablespoons coconut oil
- 1 onion, chopped
- 1 green bell pepper, chopped
- 2 stalks celery, chopped
- 2 cups mushrooms, chopped
- 1 cup shredded carrots
- 2 15-ounce BPA-free cans lentil soup
- 1 cup dairy-free milk
- Sea saltof , garlic powder, and black pepper, to taste
- 8 slices gluten-free bread, toasted
- 1/4 bunch fresh parsley, chopped
For an omnivore option, serve with store bought rotisserie chicken.
Directions:
- Add coconut oil to a large pot over medium heat. Add onion, bell pepper, and celery.
- Cook, occasionally stirring, for 5 minutes or just until softened.
- Stir in mushrooms and carrots. Cook until vegetables soften and are golden brown, about 7 minutes, stirring occasionally.
- Stir in soup, milk, and seasonings. Bring to a simmer, then cook for 5 minutes, stirring occasionally.
To Your Health,
Patti
