We all know eating too much sugar has its risks, but did you know it’s equally important to not go too heavy on the salt?
Here are our top five tips for reducing salt in the kitchen without compromising on taste:
Hit the herbs!
Substituting herbs for salt in your favourite meal is a great way of cutting down your sodium consumption. For a fresh burst of flavour try tearing up some fresh parsley, mint, basil or coriander and tossing them through, or scattering them over, your freshly cooked meal. There is a botanical wonderland of herbs available to all of us. It is super easy and budget-friendly to freeze any fresh herbs you have leftover and even dry your own. Many herbs are easy to grow in potson a sunny windowsill.
Spice is nice
Spices like cumin and smoked paprika add a delicious smoky savory note when stirred through curries, sauces and stews. Remember spices need cooking to best release their flavours, so add them whilst your dishes are bubbling away on the cooktop.
Garlic, ginger and chilli
This trilogy of natural flavour-enhancers can add depth of flavour and warmth to your meals. Add garlic to the pan before adding the rest of your ingredients and it will infuse your dish with flavour. Roasted cloves of garlic squeezed over barbecued meat or roasts is a delicious alternative to sodium-based condiments. Some chopped chilli or peeled and grated gingercan add a freshness to salads, stir-friesand marinades.
Add a little acid
Top chefs swear by adding acid to dishes to enhance flavours. Acids can add a bit of punch to dishes and counteract rich flavours. It might be in the form of a dash of vinegar or citrus juice. Veggies and salad come alive with a little citruszest or a fresh squeeze of orange or lemon juice. No added salt tomato paste can also really add zip to stews and intensify flavours in marinades.
Umami
Mushroomscontain glutamates – a natural food chemical that enhances the umami taste. The humble mushie is also naturally low in salt and high in a number of B-vitamins. Gently fry your mushrooms and add to gravies, stews or stir-fries. Chopped up fresh, mushrooms can also add a nutritional boost to green salads. Did you know mushrooms can also be used as a thickener in soups or stews?
So, get creative – enhancing flavour doesn’t have to mean grabbing the salt grinder!
FAQs
General tips:
Jams, preserves, honey, and maple syrup can be used for glazing meats or roasted vegetables. Brown sugar can be mixed with savory spices as a rub for dry meat. All types of vinegar (cider, wine vinegar, Balsamic, rice, or flavored) can be used as marinades or to drizzle on veggies or fruit.
What are 3 ways to add flavor to a dish without using salt? ›
General tips:
Jams, preserves, honey, and maple syrup can be used for glazing meats or roasted vegetables. Brown sugar can be mixed with savory spices as a rub for dry meat. All types of vinegar (cider, wine vinegar, Balsamic, rice, or flavored) can be used as marinades or to drizzle on veggies or fruit.
How does salt add flavour? ›
Use of salt decreases water activity, which can lead to an effective increase in the concentration of flavors and improve the volatility of flavor components (Delahunty and Piggott, 1995; Hutton, 2002). Higher volatility of flavor components improves the aroma of food and contributes greatly to flavor.
What are two ways you can enhance the flavor of food without adding salt sugar or fat? ›
Adding spices can enhance the taste of food. Cinnamon, nutmeg, ginger, cloves, allspice, mace, cardamom and star anise are commonly associated with sweetness. These spices are often used in baked goods and pair especially well with fruit dishes. Vanilla extract can also make food seem sweeter, perhaps due to its aroma.
What is a good flavor alternative to salt? ›
Some flavorful salt substitutes to experiment with in your cooking are:
- Garlic.
- Lemon juice or zest.
- Ground black pepper.
- Dried onion or onion powder.
- Nutritional yeast.
- Balsamic, apple cider and red wine vinegars.
- Paprika.
- Truffle oil.
Acidic ingredients help lift and balance flavor. Use small amounts of ingredients with bold flavors such as pomegranate seeds, chipotle pepper or cilantro. Give a flavor burst with condiments such as horseradish, flavored mustard, chutney, wasabi, bean purees, tapenade and salsas of all kinds.
What are two methods for adding flavor to vegetables without using excessive salt? ›
Onion, garlic, soy sauce, various vinegars, herbs, and spices can all add flavor to meat or vegetables, meaning one needs less salt or fat. Eat less sugar. Somehow the body senses how much sugar and how much salt we eat and makes an effort to keep them in balance.
What are 3 ways to prepare food so it has less fat sugar and sodium? ›
Summary
- In many cases, favourite recipes can be modified so they have a lower fat content.
- Choose to steam, bake, grill, braise, boil or microwave your foods, rather than deep fry them.
- Use non-stick cookware.
- Microwave or steam your vegetables instead of boiling them to retain the nutrients.
Lemon or lime juice or vinegar are all acidic and will tame the salt taste. Adding a creamy or fat component like yoghurt, sour cream or butter (unsalted) will also help to reduce overly salted flavours in your dish. With all of these methods, it is important to taste the dish while you attempt to fix it.
How do you flavor salt? ›
Basic formula: Start with a ratio of 1 teaspoon flavorings per 1/4 cup salt. Increase flavorings to taste. Flavorings: Use your imagination! Think herbs, spices, chile peppers, citrus peel, edible flowers, tea leaves or powder (matcha), mushrooms, dehydrated fruits and vegetables (garlic, onions, tomatoes).
6 Ways to Add Salty Flavor Without Salt
- Feta. Looking at another boring bland salad? ...
- Parmesan. Same cheesy story, different cast of characters. ...
- Capers. When I think "briny", capers and olives are always the first things that come to mind. ...
- Olives. ...
- Anchovies. ...
- Bacon.
If you don't know what the correct amount of seasoning is for a dish, it's best to leave it on the bland side. Then everyone can season their own dishes "to taste" for themselves. The general rule to amount of salt that should be added to a dish is- 0.5% of the total mass of the dish.
What are 3 ways to prepare food so it has less sodium? ›
When preparing food:
- Use flavorful ingredients. ...
- Drain and rinse canned beans and vegetables. ...
- Combine lower-sodium versions of food with regular versions. ...
- Cook pasta, rice and hot cereal without salt. ...
- Grill, braise, roast, sear or sauté. ...
- Enjoy high-potassium foods regularly.
Add an acid.
You can add lemon juice, lime juice, or apple cider vinegar to salty food to help neutralize the saltiness. A tomato product, such as tomato sauce or tomato paste, will also work since tomatoes are acidic.
How does a dish taste when it lacks salt? ›
When a dish lacks salt, it tends to taste flat. Salt is key in enhancing the flavors in food, making them more pronounced and balancing the different tastes. Without it, foods that should be savory or flavorful can seem less intense and dull.
