3 Ways to Boost Flavor Without Salt
Let’s be honest. Salt is a convenient and tasty seasoning. Beyond being a flavor enhancer, sodium is a necessary nutrient for good health. Sodium supplies electrolytes, assists in healthy nerve function, helps contract and relax muscles, and maintains the proper balance of water and minerals (Harvard Health). However, with the prevalence of sodium packed in processed and fast food, most Americans don’t have a problem getting enough sodium in their diet; the problem is consuming too much sodium.
Eating too much sodium can cause great health risks, including raising the risk of high blood pressure, heart attacks, strokes, kidney stones, and calcium losses. Most Americans eat over the maximum daily recommended salt intake of 2,300 mg a day, with the ideal limit of no more than 1,500 mg – close to a half teaspoon of salt (American Heart Association).
There are other ways to season your food without adding excess salt to your diet. Here are 3 ways to boost flavor without salt…
Spice it Up
Spices come from the roots, barks, and seeds of plants and add great flavor and depth to any dish without the added sodium. For delicious fajitas, flavor your veggies with cumin, chili powder, paprika, and cayenne. Add garlic powder, oregano, and Italian seasoning to your roasted sweet potatoes. Season your lentils and beans with a little cumin or paprika for added flavor!
Must-have spices for your plant-based kitchen:
- Black pepper
- Cayenne pepper
- Chili powder
- Smoked paprika
- Garlic powder
- Onion powder
- Curry powder
Lemons, limes, and vinegars can make a meal shine. Acids help bring out the natural flavors in food and are great for making homemade dressings and marinades. Try adding some lemon juice, lemon zest, or apple cider vinegar to your grains and veggies for a clean, fresh taste.
Herbs are a great substitute for sodium and add fresh flavor to any meal. Toss fresh or dried herbs in salads, soups, or with your favorite grains. Season beans with herbs like thyme, parsley, or sage. Try jazzing up your potatoes and veggies with fresh dill!
Must-have herbs for your plant-based kitchen:
- Bay leaf
- Italian seasoning blend
Here at Whole Harvest, our chefs and registered dietitians have created a plan for you with hearty, great-tasting, plant-based meals made from organic ingredients, and contain no oil, added sugar, or excess sodium. You don’t have to sacrifice flavor by cutting down the amount of sodium in your diet. You’ll be surprised by the rich flavors packed in spices, acids, and herbs that help enhance any meal!