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Low-Sodium Recipe and Cooking Tips

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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

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WebMD Medical Reference

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