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<\/p>\nTen natural salt substitutes to help you prepare deliciously healthy food at home that’s not boring or bland!\u00a0 Lowering your daily sodium intake is easier if you are preparing at least some of your meals at home because you are the one in control of how your food is cooked and seasoned. Too often what is marketed or perceived as a healthy meal in restaurants is, in fact, laden with salt.<\/p>\n
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Empower yourself by replacing salt and getting creative with other ways to enhance the flavor of your food with natural substitutes for salt. She’s Cookin’ is here to guide you with 10 substitutes for replacing salt that will take your homemade dishes from “meh” to “Wow!”.<\/p>\n
![\"Red](\"https:\/\/i0.wp.com\/shescookin.com\/wp-content\/uploads\/2012\/10\/Campfire-Red-Potato-Hash-4471.jpg?ssl=1\" "\\"Campfire")
<\/a>The impetus for my low sodium cooking is my husband’s The American Heart Association actually recommends consuming less than 1,500 milligrams<\/a> of sodium per day – at 2,325 milligrams per teaspoon that is less than\u00a0ONE teaspoon of salt per day!\u00a0According to the Center for Disease Control and Prevention (CDC) the average American consumes 3,400 mg of sodium a day, much more than\u00a0the government\u2019s recommended daily maximum. Our bodies require sodium (about 180 to 500 mg\/day) – it helps maintain blood pressure, send nerve messages and plays a role in muscle contraction, but too much has been linked to high blood pressure, a risk factor for heart disease and stroke.<\/p>\n One way to shake the salt habit is to cut back on the amount of table salt, however, most of the salt we consume is from restaurant and processed foods \u00a0\u2014 bread has lots of salt, as do cereal and cakes, cheese and meat, and, of course, snack foods. Do you know what The Salty Six<\/a> are? Many of us have been conditioned with a craving for salt from the foods we ate as children and it takes time for our tastebuds to grow accustomed to the inherent flavor of foods without the pop that salt adds. Besides eliminating processed foods as much as possible, I started cooking without added salt years ago, allowing everyone (mostly me) to sprinkle sea salt to their taste at the table.<\/p>\n Using herbs, spices, and other flavorings is a great way to season food and lower your dependence on the salt shaker. Here are my Top 10 salt\u00a0<\/i>substitutes<\/i><\/span>\u00a0to add flavor and enhance the taste and complexity of food, along with popular recipes from the archives that you might like to try.<\/i><\/p>\n 1. Onions and garlic<\/strong><\/span>: raw or cooked they complement nearly any savory dish. I especially like caramelized onions for a deeper, umami flavor in stews, soups, any braised or roasted dish, tomato-based pasta sauces, burgers (beef, veggie, or turkey), meatloaf, pizza (allowing you to cut down on cheese). The umami flavor of caramelized onions work well in vegetarian and vegan dishes as well. Experiment with omitting the butter and using only sesame, avocado, olive, and grape seed oil to cook them. Since the holidays are coming up, I wanted to feature my healthy take on Green Bean casserole – that ubiquitous holiday favorite since the 50’s:<\/p>\n Mushroom Green Bean Casserole Redux<\/a> – be gone Campbell’s mushroom soup!<\/p>\n \u00a02. Herbs and spices<\/span><\/strong>: if your spice rack consists of Italian seasoning and basil, it’s time to expand your horizons – reinvent the dishes you’ve been making for years and bust a move with a few new ones! Pick up some fresh rosemary, thyme, chives, or basil at the market or stock up on dried herbs and ground spices such as: Herbs de Provence, cumin, coriander, cayenne, lemon pepper, no-salt chili seasonings and spice mixtures for every cuisine at stores like Savory Spice Shop<\/a>, where I satisfy my urge for Moroccan with Ras el Hanout and Za’atar.<\/p>\n Moroccan Chicken<\/a> featuring Ras el Hanout<\/p>\n Moroccan Kefta (Meatball) Tagine with Charmoula\u00a0<\/a><\/p>\n 3. Lemon juice<\/span><\/strong>: not just for water or cocktails or as a salad dressing substitute for dieters, lemon juice perks dishes up with acid and a bright taste that is an excellent salt substitute. Salt is the #1 culprit of bloat and water retention besides being a major contributor to high blood pressure. Oftentimes when a dish tastes flat, it needs a little acid – not salt. Add a squeeze of lemon to salads, steamed or saut\u00e9ed veggies, grilled fish or chicken, sauces, and soups. Don’t limit yourself to lemon juice either – lime, orange, tangerine, and grapefruit juices are also equal contenders depending on the dish\u2014lime is a staple in Mexican, Central American, South American, and Asian cuisines, orange and tangerine are fabulous foils for pork and game, and experiment with grapefruit juice in place of lemon (unless you’re on a statin drug).<\/p>\n Ina Garten’s Lemon Chicken Breast<\/a> – still one of the most popular recipes I’ve posted<\/p>\n 4. Citrus and citrus zest<\/strong><\/span>: in addition to citrus juice, the zest of lemons, limes, oranges, grapefruits, and tangerines kicks the flavor of sauces, marinades, and salad dressings up a notch. Citrus is the perfect complement to fish and seafood and citrus zest is also great in baked goods where the juice may change the delicate composition of the recipe.<\/p>\n Salmon,Citrus and Sage<\/a><\/p>\n \u00a05. Vinegar<\/strong><\/span> – as I said before if a dish tastes “flat” add a dash of acid. Vinegar is the supporting character behind many a stellar sauce, salad dressing, marinade, salsa, or chutney. Vinegars are far more versatile than you (or I) ever suspected. If cost per ounce were calculated they are the ultimate flavor enhancer – stock up on white balsamic, apple cider, balsamic, rice, red wine, white wine, and champagne vinegars.<\/p>\n \u00a0 Pear Vinaigrette<\/a> using rice vinegar proved to be very versatile and received rave reviews on my Grilled Pluot & Mozzarella Salad<\/a><\/p>\n 6. Infused oils<\/strong><\/span>: a wonderful replacement for butter, salted butter, and soy sauce or to add another layer of flavor beyond extra virgin olive oil. I frequently use truffle oil, blood orange oil, Meyer lemon oil, chili oil, garlic-infused oil, and oils infused with Asian flavors which have far less sodium than soy sauce.<\/p>\n Wilted Kale, Caramelized Squash, and Onion Salad<\/a><\/p>\n 7. Beer and Wine<\/strong><\/span>: \u00a0use beer and wine (and even coffee) to add flavor to stews, soups, chili, pasta sauces, and braised dishes on their own or instead of broth. Avoid all canned soups – they are loaded with sodium. Canned or boxed broth or soup base, unless you make your own at home, is high in sodium – even the low-sodium varieties can be too high for someone on a restricted sodium diet, unless one serving, which is usually considered 1\/2 cup (read labels), is all you’re going to consume.<\/p>\n Guinness Beef Stew<\/a> flavored with marrow and Guinness Stout<\/p>\n 8. Salsa and chutney<\/strong><\/span> – whether traditional tomato-based, sweet seasonal fruit, or a combination of the two, they are a colorful, fresh flavored accompaniment to grilled meats, fish, omelets, a wide-range of appetizers, cheese plates, chips, and crudit\u00e9s. Homemade salsa and chutney are actually quite easy to make, you’ll wonder why you’ve never bothered.<\/p>\n Hoppin’ John Salsa<\/a> – great with chips, on nachos, with eggs – you name it!<\/p>\n \u00a09. Chiles and Peppers<\/strong><\/span> – low sodium fare does not have to taste bland, if you crave highly seasoned food there’s no better way to get that punch than with chiles and peppers, whether you like them mild or packing some heat, add them freely.<\/p>\n Enchiladas with Hatch Chile Sauce\u00a0<\/a><\/p>\n 10. Mushrooms<\/strong><\/span> – an unexpected salt substitute, mushrooms add a meaty, satisfying flavor to vegetarian and vegan dishes and can provide that elusive umami taste to Asian-inspired dishes without sodium-loaded soy sauce by using a mixture of caramelized onions and mushrooms saut\u00e9ed in sesame and vegetable oil combined with a dash of balsamic vinegar. You can eliminate soy sauce, oyster sauce, Worcestershire sauce, and other high-sodium condiments with natural umami flavors.<\/p>\n <\/p>\n Campfire Red Potato Hash<\/a><\/p>\n I hope these 10 tips for readily-available, natural salt substitutes will inspire you to reprogram your taste buds and begin cooking with more flavor and less salt and pay closer attention to the foods you are consuming. If you have any questions about the recipes or methods, please leave a comment and I’ll be glad to help. <\/span><\/p>\n AND, if you’re not sure where to find some of these products, She’s Cookin’ stocks a virtual store on Amazon.com <\/a>with recommended products for salt substitutes, cookbooks, and kitchen tools.<\/strong> As a participant in Amazon’s Influencer program, we make a small percentage on each sale, which does not affect your cost and helps support this website. Reimagine your food – \u00a0stock your pantry now<\/a>!<\/span><\/p>\n16-year<\/del> 20-year struggle with heart disease. If you’ve never had someone close to you die from heart disease or are young and have yet to experience any health issues, you may wonder what exactly a heart healthy diet is. Adhering to a heart healthy diet is really the same as a cancer prevention diet or a basic healthy diet: one that is low in refined or processed sugar, low in saturated (animal) and trans fats, rich in nutrient-dense fruits, vegetables, and whole grains, eat fish at least twice a week, and low-fat or fat-free dairy products. But there’s another matter of vital concern, for heart health and being healthy overall\u2014the amount of sodium that the average American ingests. Sodium has come under increasing scrutiny in the past few years and has long been a silent culprit in high blood pressure and heart disease.<\/p>\nAmerican Heart Association Sodium Recommendations<\/h2>\n
Ways to Shake the Salt Habit<\/h2>\n
<\/a><\/p>\n10 Natural Salt Substitutes<\/h2>\n
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