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Low-Sodium Recipe and Cooking Tips

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3. Don't Follow Directions

When a recipe calls for even a pinch of salt, replace it with another herb or spice. You can add rosemary, marjoram, thyme, tarragon, onion powder, garlic powder, pepper, nutmeg, cumin, curry powder, ginger, cilantro, bay leaf, oregano, dry mustard, or dill.

Or sprinkle in a commercial salt-free seasoning blend. You can also 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

4. Call In a Sub

If you’re cooking with cheese, opt for fresh mozzarella or cheeses marked “low-sodium.” Replace salted butter with unsalted butter. You can use dozens of different ingredients to add flavor to your low-sodium meals. Here are just a few ideas for common foods:

  1. Marinate chicken breasts or pork chops in lemon juice, orange juice, or wine.
  2. Roll fish in sesame seeds before baking.
  3. Spice up beef with a mixture of onion, peppers, sage, and thyme.
  4. Simmer carrots in cinnamon and nutmeg.
  5. Sprinkle some dill and parsley onto potatoes before roasting.
  6. Add a dash of chili powder to corn.
  7. Toss your pasta with fresh chopped garlic.

WebMD Medical Reference

Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 11, 2014
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