My doctor recently put me on blood pressure meds, and suggested I go on a low salt diet. Any advice on cooking with low salt that still has flavor?
The only low salt foods I know are are quite bland and boring… I want to still eat flavorful foods, but I don’t know where to start.
Any tips/advice? And if you have any recipes please share!
So I tossed this questions out to the Homies on Facebook, and the overwhelming consensus was that once you stop using salt, after a while you get used to it and stop missing salt.
But they also had a lot of great salt substitute suggestions…
Aromatics: Starting a lot of recipes with onion/garlic/bell pepper/celery/leeks/carrots/ginger goes a long way.
Herbs and spices: find a good curry powder blend, a Italian blend, and a spice rub. There’s lots of good options to make your own or buy.
For soups and stews you can always get extra flavor by making your own stock, brown meat before putting it in anything, using the browned bits left in the pan.
Roasting vegetables makes them really yummy.
Soy sauce and miso can bring a lot of flavor to a dish, but watch the sodium. You really don’t need a lot. -Amy
I very rarely use extra salt in my dishes, which my boyfriend, hates because he likes things over-seasoned. But I’ve learned to add more pepper, garlic, a (very small) dash of salt IF need be, and work with other seasonings as well.
Like quitting fast food, etc… Everything tastes like crap at first, but after awhile, your body gets used to it and actually prefers it. -Sarah
The Spice House has a whole section of salt free spices… just search their website for “salt-free.”
If you sign up for their email list they’ll tell you about sales and free shipping and stuff. I 💙 that company… their blends are awesome and have helped immensely with getting the Husbeast past his super pickiness with food. -Lindsey
I would look at Asian recipes where you can get a big punch of flavor without a lot of salt. Also, fresh herbs/veggies give a lot of flavor with no added sodium, like ginger, basil, and hot peppers. -Wendy
I’m doing low sodium too! Soup is one of my favorite meals but the canned ones are loaded with sodium. I’ve been learning to make my own soups from online recipes, so I can control the sodium! It hasn’t been as hard as I thought it would! Not only has it been healthier for me, but saves money too because you can get a few servings from each batch of soup! This also works with pizza! -Tory
I would try experimenting with herbs to add flavor. Just load your food up with tons of fresh herbs while it’s cooking:
- I love garlic and onions for flavor in almost anything.
- Ginger is great for flavor and is super healthy as well.
- Fresh herbs have a lot more flavor than dried.
- And red wine vinegar and balsamic vinegar are amazing for flavor too.
I’m vegan and I also never use salt on or in anything. You can substitute sodium for Mrs Dash. Use lots of cracked pepper, herbs and spices. Be careful of using things like soy sauce, it is very high in sodium, tamari is much less. -Sandie
Check out different curry recipes — especially the ones that involve half the stuff on the spice rack. If you google “[vegetables I have on hand] curry”, you’ll find lots of ideas. -Erin
I recommend following Clean Food Dirty Girl! Whole food plant based AND yum. -Emily
Cutting out canned foods, fast foods, and prepackaged meals usually cut your sodium much more dramatically than cutting salt from your cooking. If you don’t already, switch to fresh veggies (or just frozen with no sauce), add international foods into the mix (Blue Apron can help you get the hang of it), and reduce alcohol. All three make a huge difference that may outweigh reducing your salt in your cooking. -Meagan
What are your favorite salt-substitutes?