In our article Spices and Condiments-Part One, we talked about the high amounts of salt found in some spices and condiments and the health risks associated with consuming too much salt. In this segment, we will discuss some salt-free spices and herbs that you can use in place of the high-sodium options.
One of the most flavorful alternatives to high-sodium spices and condiments is to use fresh herbs. Herbs such as basil, rosemary, thyme, and oregano can add flavor and depth to your dishes without adding any sodium. These herbs are versatile and can be used in a variety of dishes, from soups and stews to salads and roasted meats.
Another option is to use dried spices that are labeled as salt-free or low-sodium. Look for spices like garlic powder, onion powder, paprika, chili powder, and cumin which are all available in salt-free versions. These spices can be used to create a variety of flavors with the freedom of knowing there is no salt.
If you’re looking for condiments to replace high-sodium options like soy sauce or Worcestershire sauce, consider using vinegar or citrus juice instead. You can also try coconut aminos which have significantly less sodium than soy sauce. Coconut aminos have 90 mg of sodium per teaspoon versus soy sauce which has 280 mg of sodium per teaspoon. For dressings, you can try using balsamic vinegar or apple cider vinegar to add to salads or use as marinades. Similarly, you can use lemon or lime juice to add a burst of flavor to chicken, fish, or vegetables.
It is important to remember that while salt can enhance the flavors of food, there are plenty of alternatives that can be just as delicious. Using fresh herbs and salt-free spices can help you reduce your sodium intake and improve your overall health. So, next time you’re in the kitchen, consider reaching for salt-free options and see how they can elevate your dishes to new heights.