Chef’s Tips: 8 Ways to Reduce Salt

Many chefs use generous amounts of salt in their cooking for a flavor boost. However, about 1 in 3 American adults suffer from high blood pressure, which can be exacerbated by consuming excess sodium. Put down the salt shaker and use these 8 techniques to create deliciously flavored dishes. 

#1: Use fresh herbs
Fresh herbs are not only a great substitute for salt, but they are loaded with vitamins, minerals and antioxidants. Add dill to a yogurt-based dressing, chives to baked potatoes, or basil to tomato salad.

#2: Spice things up
You won’t miss the salt when you add a little spice to your plate. Red pepper flakes, cumin, chili powder, ginger, cinnamon and fennel seeds are just a few of my favorites.

#3: Indulge in citrus
Citrus is a healthy and delicious addition to any marinade or dressing. Don’t just use the juice of the lime, lemon or orange, but add the zest as well. Full of flavor and nutrients, citrus will become a kitchen staple in no time.

#4: Infuse oils and vinegars
Add a little zip to dishes with tarragon or rosemary-infused vinegar or garlic-infused oil. Although oils contain 120 calories per tablespoon, a little goes a long way.

Try this low sodium Pork Tenderloin with Spicy Peach Sauce recipe. Image reprinted with permission from www.mjandhungryman.com & www.healthyaperture.com

Try this low sodium Pork Tenderloin with Spicy Peach Sauce recipe.

Image reprinted with permission from www.mjandhungryman.com & www.healthyaperture.com

#5: Pair food with chutney
Pick your favorite fruit and make homemade chutney. Mango, pineapple or peaches are all a perfect topping for fish and poultry.

#6: Make your own
Anything that sits on a grocery store shelf is typically loaded with sodium. While low-sodium varieties are available, they’re usually pricey and aren’t always that tasty. Stocks, dressings, and condiments such as ketchup and mustard and marinades for meat, can all be made from scratch using few ingredients.

Many chefs use generous amounts of salt in their cooking for a flavor boost. However, about 1 in 3 American adults suffer from high blood pressure, which can be exacerbated by consuming excess sodium. Put down the salt shaker and use these 8 techniques to create deliciously flavored dishes. 

#7: Use Aromatic Vegetables
Garlic, leeks, shallots, onions, and scallions add tremendous flavor without the salt. Fresh garlic is loaded with antioxidants and contains antibacterial and antiviral properties. Add chopped scallions for a punched up low fat cream cheese or use chopped fresh garlic to jazz up a dip or dressing.

#8: Add alcohol
Wine, beer, and even spirits (like whiskey and rum) add flavor to marinades and sauces without the salt. When cooked, the flavor remains but much of the alcohol content is lost.

Let’s chat: How do you cut sodium in the kitchen without compromising flavor?

 

Blog Contributor

Blog Contributor

Toby Amidor, MS RD is a registered dietitian with a master’s degree in clinical nutrition and dietetics. She is the owner of Toby Amidor Nutrition, where she provides nutrition and food safety consulting services for various entities including FoodNetwork.com, Sears FitStudio, the Academy of Nutrition and Dietetics, and Bobby Deen’s Not My Mama’s Meals. For more information, visit her website http://tobyamidornutrition.com

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