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Published on November 30, 2016

Move over, salt shaker! Here's a better way to spice it up

It's easy to add flavor to your recipes without adding excessive sodium. With a little experimentation and creativity, you can make flavorful seasonings without adding extra sodium. Whether you are watching your salt intake for health reasons or just trying to change up your cooking style, the following tips will help.

  • Use spices and herbs. Dried spices and herbs contain no added salt unless they have salt in the name. Garlic powder is simply dried garlic; garlic salt is dried garlic with salt added. Dried herbs and spices like chili powder, cumin, black pepper and paprika are salt-free and add in different dimensions of flavor.
  • Add in flavor while cooking. Using lemon or lime juice, chopped fresh herbs, vinegars and infused oils will add even more flavor to your dishes without needing to add excess salt. Using aromatic vegetables like garlic, leeks, shallots and onions will give a good flavor base to your recipes.
  • Be careful with salt substitutes. Many salt substitutes are made with potassium chloride. If you have been told to limit your potassium intake, do not use these substitutes. Herbal seasoning mixes like Mrs. Dash or Pleasoning add flavor without adding extra sodium or potassium. Check the label so you are aware of what is in your seasoning—look for the words "sodium" and "potassium" in the ingredients list.
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