More Flavor, Without Adding Salt

Cutting out salt from your diet can be a difficult transition for many of us. The amount of salt used in processed food can really distort your taste buds over time.

Whatever your reason may be to eliminate or even lessen your salt intake, use the below tips to help incorporate flavor back into your food.

1. Fresh herbs
Fresh herbs, especially parsley, mint, basil and coriander, add sensational bursts of flavor when added to dishes. Add them at the end of cooking so they don’t lose any of their bright, fresh flavor. Tear them up roughly or chop at the last minute so they don’t get bruised.

2. Dried spices and dried herbs
Re-invigorate your spice rack and you can add amazing flavor. ‘Warm’ spices such as cumin, coriander and smoked paprika add real savory flavor to sauces, stews and curries. Spices taste best when they are cooked, so add them at the beginning or during cooking, and layer the flavor by combining with fresh herbs added at the end. If you’ve still got unused spices in your cupboard after a year, throw them out and invest in new ones.

3. Add heat
Incorporate dried or fresh chilies for a kick of flavor. Fresh ginger gives a triple-whammy of amazing fragrance, flavor and hotness. Use chillies and ginger liberally in stir-fries, braises, soups and anything else you like.

4. Citrus & Zest
Citrus zest and juice create bursts of flavor on the palate and stimulate taste buds. Spend a few dollars on a citrus zester and use it to take off the outer peel of lemons and limes. Add zest to savory dishes: in salads, on vegetable side dishes, in dressings and sauces, in chillies and dips. A dash of lemon or lime juice added at the end of pan-frying fish or chicken adds zingy flavor and makes for delicious pan juices.

5. Alliums
All members of the onion and garlic family (allium family) are great flavor boosters. Chives and scallions can be added at the end of cooking for fresh flavor. Onions and garlic cooked slowly at the beginning of a dish will add depth and taste.


Shopping for less salt

• It’s worth checking labels for lower-salt varieties of common processed foods, including canned vegetables, sauces, mustard, dressings and spice pastes.
• Lower-salt varieties of soy sauce and tomato sauce are still quite high in sodium, but better options than the full-salt versions.
• Salt (sodium chloride) can hide where you might not expect it, for example, in cereal and bread.

Looking for flavorful meals? We've got you!