Most of us eat too much sodium in a given day. And it’s not just coming from the saltshaker. Salt is found in lots of foods, including breads, cheese and lunch meats. We do need some sodium for our bodies to function (sodium helps with electrolyte and fluid balance). However,90%of Americans eat more than the recommended maximum of 2,300 milligrams a day. Over time, eating too much sodium can lead to chronic conditions such as hypertension, heart disease and stroke.
Pictured Recipe:Paprika Spice Blend
But, if we’re being honest, salting foods helps make them taste better. Luckily, there are other ways to make your food flavorful without adding salt. Read on for some crave-worthy spice ideas to help you put down the saltshaker and curb excess sodium consumption.
Garlic
This flavor-packed vegetable is definitely worth the stinky breath. Garlic adds a complex depth of flavor to dishes and is used in lots of cuisines. On top of tasting great, garlic has numeroushealth benefits, potentially helping fight colds, reduce risk of some cancers and manage cholesterol, blood pressure and blood sugar. Check out ourHealthy Garlic Recipesto get ideas to enjoy fresh garlic and garlic powder in place of salt.
Onion
Onion is garlic’s partner in crime. If you are not a fan of fresh, raw onion, cooking the onion mellows the flavor and brings out its sweetness. You can also try adding dried onion or onion powder to your food to give it a bold, distinct flavor that takes away the need for excess salt. Not to mention, onions are rich in antioxidants, flavonols and vitamin C, which help boost immunity and lower chronic disease risk. Use dried onion to help cut back on salt in marinades, soups, creamy sauces and anything roasted. For more, check out ourHealthy Onion Recipes.
Red Pepper Flakes
If you are OK with some heat, crushed red pepper makes a great, flavorful option to reduce salt. Not only does it add another dimension to food, but research has found thatspiciness activates the same areas of our brain that detect saltiness. So, not only will swapping in red pepper help trick your taste buds, but your brain may be fooled as well. Red pepper flakes are great foregg dishes,soups, pizza and more.
Pictured Recipe:All-Purpose Herb Seasoning
Herbs
Nutritional Yeast
Nutritional yeast is a nutty vegan substitute for cheesy flavor. It is versatile and can be used when cooking foods likepastaandvegetables, as well as sprinkled on snacks likepopcornandnuts. Nutritional yeast boasts some health benefits too, especially for vegans and those who don’t regularly eat animal products. It’s a source of vitamin B12 and antioxidants, which can help prevent anemia, manage diabetes and alleviate symptoms of irritable bowel syndrome. Check outHealth Benefits of Nutritional Yeast—and How to Use Itfor more ideas on how to use it and why it’s so good for you.
Bottom Line
Many of us eat too much sodium, which can lead to health consequences such as hypertension, heart disease and stroke. Fortunately, there are many sodium-free ways to add flavor to your food. Using spices and herbs creates a more complex and satisfying taste than salt alone can. The more you experiment with herbs and spices in your cooking, the more creative and delicious your dishes will become. Though it can be intimidating to get started, check out ourHealthy Spice Mix Recipesfor inspiration.
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