Salt alternatives in cooking

Salt alternatives in cooking

While everyone needs some sodium in the diet, too much salt intake can affect your health - and ruin the food. Here are some other flavours to add.

With most of the salt we need already contained in the food we eat, adding lots more at the dinner table is not only insulting to the cook – it’s unhealthy too! According to government advice, adults need only 6g of salt in their diet, and too much can lead to high blood pressure, which can make you more likely to suffer from heart disease or a stroke.

Rather than suddenly eliminating salt from your diet, though, it’s best to gradually reduce the quantities so you barely notice it’s gone. Eventually you’ll find that salty food tastes very strong to you.

The quantity of salt can also be controlled when we go shopping. It’s worth taking extra time to check the quantities in the products you buy in the supermarket.

And buying better ingredients also helps bring flavour to your cooking: seasonal vegetables always taste better, reducing the salt you need to add. And as vegetables are low in sodium, it helps allow a little leeway if you really must add salt when you’re cooking.

Use herbs and spices
Low-salt food doesn’t need to be flavourless though - you can replace it with all sorts of spices and herbs. Even if you don’t like strong spices, tried-and-tested herb combinations will enhance your cooking. Try:

· fresh sage or thyme on potatoes
· tarragon and grated lemon zest on asparagus· lemon, lime and vinegar on all kinds of vegetables
· nutmeg to dress sautéed vegetables and spinach
· pink pepper to give a touch of spiciness to potatoes, salads and pasta
· rosemary oil for roasts

The ultimate spice mix
Try making this delicious mix of spices in advance and have it to hand in the kitchen, ready to sprinkle into your cooking - it goes with almost any savoury dish.

· 1/2 tsp Cayenne pepper
· 1 tsp mace or nutmeg
· 1 tsp basil
· 1 tsp powdered onion
· 1 tbsp powdered garlic
· 1 tsp ground black pepper
· 1 tsp thyme
· 1 tsp sage
· 1 tsp parsley
· 1 tsp marjoram
· 1 tsp summer savory

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Salt in dining

Clarecats 19/08/2016

You do need some salt, not just for sodium but for iodine. A little iodine is added to table salt and it is found naturally in sea salt. Iodine keeps the thyroid gland healthy. I recommend that the cook never adds salt, but it can be sprinkled at the table if desired. If there is salt in a prepared meal or sauce you probably don't need to add any. There is also salt in most butter but not in margarine. All the 'buttery spreads' are margarine, made mostly of palm fat.


invictus 09/08/2016

A little paprika is perfect with this spice mix

ultimate spice mix

Bojangles16 27/06/2016

I'll give the ultimate spice mix a try, what a great idea. I'll probably use the same kind of spices anyway, but I'm sure this can help you to overusing one or the other herb.

I do not understand

Scather 26/06/2016

I don't understand people who add salt to food on their plate before they have tasted it. To maintain a healthy in take people need to cook from scratch and as suggested herbs and spices are ideal

Added salt

Clarecats 21/06/2016

True, there is a lot of added salt in ready made foods. Read labels! If you prepare most of your food from scratch you should add some table salt. I don't add during cooking. Iodine is naturally found in sea salt and iodine is also added to rock table salt because we need iodine to keep the thyroid gland healthy.

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