Low-Sodium Recipe and Cooking Tips
Spicing Up Your Low-Sodium Menu
Salt-free doesn't have to mean taste-free. You can substitute dozens of different seasonings and ingredients to spice up to your low-sodium meals. Here are just a few ideas:
- Marinate chicken breasts or pork chops in lemon juice, orange juice, or wine.
- Roll fish in sesame seeds before baking.
- Spice up beef with a mixture of onion, peppers, sage, and thyme.
- Toss in a few fruits and vegetables, such as dried apricots, raisins, red pepper, or yellow pepper for extra flavor.
- Simmer carrots in cinnamon and nutmeg.
- Sprinkle some dill and parsley onto potatoes before roasting.
- Add a dash of chili powder to corn.
- Toss your pasta with fresh chopped garlic.
- Replace salted butter with unsalted butter.
- When cooking with cheese, opt for fresh mozzarella or cheeses labeled "low-sodium."
- Try a commercial salt-free seasoning blend (such as Mrs. Dash), or make your own mix with this recipe from the American Heart Association:
1/2 teaspoon cayenne pepper 1 teaspoon mace, ground
1 teaspoon basil, ground 1 teaspoon onion powder
1 tablespoon garlic powder 1 teaspoon black pepper, ground
1 teaspoon thyme, ground 1 teaspoon sage, ground
1 teaspoon parsley, dry flakes 1 teaspoon marjoram
1 teaspoon savory, ground