Using salt free herbs and spices for robust flavor

Using salt free herbs and spices for robust flavor

For centuries, salt (composed of sodium and chloride) has been used as a main flavor enhancer. Yes, our body does require the mineral sodium to support the body in maintaining hydration levels and electrolyte balance.  But in the past century, we’ve become too reliant on using salt more heavily than what our bodies need. 

The average American consumes 3,400 milligrams (mg) of sodium each day while the recommended amount is 2,300 mg or less.  Every time we automatically reach for the salt shaker for flavor to our foods, we are passing over an array of other tantalizing flavors. 

Looking for ways to replace salt introducing new flavors with a healthier alternative?  Herbs and spices are your go to choice in reducing salt intake without compromising taste and flavor of foods.  If you know how to pair certain herbs and spices with certain foods, the flavor is just as good if not more robust and interesting than using salt.

Reducing the amount of salt we use in cooking can be a literal lifesaver in regards to our health.  Developing hypertension is the main concern associated with too much salt in our diet.  However even other organs such as our heart, kidneys, and brain can be negatively affected when we choose foods overly salted or when using a heavy hand with the salt shaker to flavor our food.

Most of us need ideas in knowing what herbs and spices pair well with food.  Here are suggestions to get you going on adopting a more low-sodium diet and yet still be able to bring out the delicious goodness of our food choices.

Adding flavor to foods using herbs and spices

·      Use an infused olive oil, garlic, basil, or rosemary to saute vegetables or as part of a salad dressing

·      Add red wine when cooking stews or casseroles to enhance the flavor

·      Use lemongrass, fresh coriander and a small amount of sesame oil to flavor stir fry vegetables instead of soy sauce

·      Make your own salad dressings based on balsamic, cider, or rice vinegars

·      Steam vegetables lightly to retain the color and flavor and add a dash of lemon juice or vinegar

·      Because of their more intense concentrated flavor, dried herbs can be substituted for fresh herbs at a ratio of 1 to 3

·      For beef dishes, try one or more of these combinations – bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme

·      For chicken, try one or more of these combinations – ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme

·      For fish, try one or more of these combinations – curry powder, dill, dry mustard, marjoram, paprika, pepper

·      For carrots, try cinnamon, cloves, dill, ginger, marjoram, nutmeg, rosemary, sage

·      For corn – cumin, curry powder, onion, paprika, parsley

·      Green beans – dill, curry powder, marjoram, oregano, tarragon, thyme

·      Potatoes – dill, garlic, onion, paprika, parsley, sage

·      Summer squash – cloves, curry power, marjoram, nutmeg, rosemary, sage

·      Winter squash – cinnamon, ginger, nutmeg, onion

·      Tomatoes – basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

Add a squeeze of citrus

·      Squeeze a dash of lemon or lime juice over food instead of salt

·      Drizzle olive oil, lemon juice and black pepper over salads or boiled new potatoes

·      Add a dash of lemon juice and some chopped mint to peas and green beans

·      Add grapefruit or oranges to salads

·      When roasting chicken, add lemon juice instead of salt to crisp the skin

Sweeten things up with spices and fruit

·      Add apricots or prunes to meat casseroles to bring a touch of natural sweetness enhancing the flavor

·      Chopped dried fruit such as cranberries, apricots, or cherries, mixed with spices and toasted almonds tastefully flavor whole grain dishes like couscous, farro, brown rice, or barley.

·      Pork dishes will pop with savory sweetness when spiced peaches, caramelized apples, glazed cranberries or tropical pineapple are included for a burst of delicious taste.