How To Replace Salt In A Low-Salt Diet Without Losing Flavour

The World Health Organization recommends that adults consume less than 2 grams of sodium a day. Many health organizations think that between 1,500 and 2,000 milligrams of sodium is a good amount. While the human body does need salt in order to function, eating too much salt leads to high blood pressure, which raises a person's risk of experiencing strokes and heart disease. Excessive sodium can also stress your kidneys, causing kidney stones and kidney disease. It can cause headaches and lead to osteoporosis, too. 

However, if someone wants to keep to the healthful 1,500 to 2,000 milligrams of sodium, they will have to exercise creativity in their eating habits. People are hardwired to like the taste of salt, and many food companies use it as a cheap and easy way to boost the flavour of their products. There are a few steps that a person can take to keep their salt consumption within the healthful range.

1. Use Salt-Free Seasonings

Many spice companies have seasoning blends that add flavour to foods without salt. For instance, Zaatar Mix contains sumac, thyme, cumin, and sesame seeds, and this can add zest to food. You can order these spice blends online for extra convenience.

2. Marinate Meats With Acids Instead Of Brine

 Many recipes require you to soak meat in a salty liquid for a few hours before you cook them in order to fill the meat with flavour. This puts a lot of salt in meat. A healthier way to do this is to use an acid-based marinade, such as one using vinegar, and to leave the meat in the liquid for longer. This will make your meat tasty and juicy.

3. Add Pungent Herbs

 Fresh herbs such as cumin or fennel bring zest to your food and give it a depth people will appreciate. Dried herbs such as rosemary can bring up the flavour even more. Ginger root is good for boosting the flavour profile of a dish, as it has a tangy, distinct taste. Experimenting with different blends of herbs can enhance a dish much more than adding more salt.

4. Add Garlic Or Onions

Garlic and onions are vegetables that have a natural kick to them, so they will act in the same way as herbs do. Garlic is particularly pungent and has a unique flavour profile that enhances most foods. It also brings its own health benefits, especially to your heart. 

5. Add Citrus or Vinegar

Citruses, especially lemon and lime juice, have a taste that is similar to salt, which is why both too much salt and too much lemon at once makes your mouth pucker. A touch of lemon juice in a dish can mimic the salty taste that you are looking for. Vinegars and other tangy acids give foods a near-salt taste, too.

6. Experiment With Roasting Or Grilling Vegetables

Roasting and grilling brings out the flavours of foods in unique ways. The combination of a little oil and dry heat breaks the proteins down and releases the natural sweetness of vegetables. It doesn't require a lot of preparation either, as you only need to roll the vegetable in olive oil and herbs, and then put them in an oven at high heat for a bit.

It is easy to consume too much salt these days, but a little creativity and the above steps can help you eat healthfully. If you don't have a lot of time for grocery shopping for the ingredients for your reduced-sodium diet, you can also order groceries from QualityFood.ae. We have herbs, spices, and vegetables to help you get started. Please contact us for more information.