By VERA AWUAH –
Salt is one of the most common spices around the world. Salt as we know is the most common seasoning added to food, but many people consume too much of it. Healthcare experts may advice those with high blood pressure or other health conditions to reduce their salt intake. While using it in moderation isn’t usually a concern, excess salt intake has been linked to high blood pressure conditions and other health issues.
Many people with chronic health conditions must cut down on salt, and a lot of population generally eats too much of it. instead, you can try several herbal spices and other ingredients to add a burst of flavor to your favorite dish.
Here are some flavorful Salt substitutes:
Garlic: Garlic is a pungent spice that boosts flavor without increasing sodium content. You can cut back on the salt and double the amount of garlic in recipes for tomato sauce, soups and marinades. Garlic tastes delicious in soups, stew and stir-fries too.
What’s more, this allium vegetable is loaded with health benefits. Studies show that garlic compounds may boost immunity, lower blood pressure and promote brain health.
Ground black pepper: Salt and pepper are a classic culinary duo. Yet, if you are looking to cut back on salt, simply reach for the pepper shakers instead.
Black pepper is a good addition to soups, roasts, pastas and other savory dishes. Black pepper, we know, decrease inflammation that’s linked to chronic diseases like heart disease and Cancer.
Dried onions or onion powder: Like garlic, onion offers a flavor boost to almost any savory recipe. In particular, dried onion or onion powder is more potent than fresh onion and can be swapped for salt in stir fries, soups, stew, dips and sauces. It offers a bit of spice with a hint of sweetness.
Balsamic vinegar: Balsamic vinegar has a sharp tart flavor with a hint of sweetness. It brings out a food’s natural flavors to minimizing the need for salt. We use balsamic vinegar in salad dressing, soups, stews and marinades for meat and fish. Reducing it in saucepan over a low heat creates an even more flavorful syrup that you can drizzle over fresh tomatoes or roasted vegetables.
Rosemary: Rosemary is a popular herb often used in dipping oils. Consider adding fresh or dried rosemary to soups, stews, sauce and roasts, as well as roasted vegetables, dressing, sauce and breads.
Dill: The fresh taste of dill, with hints of celery and fennel, makes it a flavorful alternative to salt. Dill is an especially good substitute in dishes with fish, potatoes, and cucumbers. You can sprinkle it on top of salmon, use it as the main seasoning in potato salad or add it to lemon or lime juice for fish dishes.
Ginger: With it’s pungent, sweet bite, ginger can replace salt in many dishes. You can mix freshly chopped ginger root or dried ginger into stir-fries, sauces, marinades, beverages and soups. What’s more, this root has been used for medicinal purposes for centuries. It exhibits anti-inflammatory effects and may help improve muscle, soreness, among other health benefits.
Coriander: Coriander comes from the seeds of the cilantro plant. It has a warm floral, lemony taste and is often added (ground or whole) to salsas, soups and curries. coriander also boasts numerous antioxidants, including terpinene, quercetin and tocopherols. Test tube and animal studies have found that these compounds may boost brain health and immunity.
Red pepper flakes: For a spicy kick to any meal, swap salt for red pepper flakes. This potent seasoning is made from dried hot peppers. It tastes delicious in soups, chilis, dressing, marinades, pizza and pasta.
Cinnamon: Cinnamon, which is one of the most common ingredients in baked goods, can also replace salt. This warm spice has slightly sweet and peppery undertones.
Add it to chilis, soups tomato sauce, curries, roast and marinades for chicken or beef and turkey. What’s more, you can swap cinnamon for salt when cooking beans or lentils. Add cinnamon stick to the pot for maximum flavor.
Try using one of the flavorful seasonings above as a replacement in your recipes.
Keep eating healthy.
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