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Low-Salt Cooking Tips
- Use fresh ingredients and foods with no salt added.
- For favorite recipes, you may need to use other ingredients and cut out or use less salt.
- Try orange or pineapple juice as a base for meat marinades.
- Check the sodium on food labels.
- Choose frozen entrees that have 600 milligrams or less of sodium. Limit yourself to one of these frozen entrees per day.
- Use fresh, frozen, no-added-salt canned vegetables. Rinse them first.
- If you buy canned soup, look for low-sodium ones.
Avoid mixed seasonings and spice blends that include salt, such as garlic salt.
Which Seasonings Can Replace Salt?
Herbs and spices improve the natural flavors in food without using salt. Make these mixtures to use for meats, poultry, fish, vegetables, soups, and salads.
Spicy Blend
2 tablespoons dried savory, crumbled
1/4 teaspoon freshly ground white pepper
1 tablespoon dry mustard
1/4 teaspoon ground cumin
2 1/2 teaspoons onion powder
1/2 teaspoon garlic powder
1/4 teaspoon curry powder
Saltless Surprise
2 teaspoons garlic powder
1 teaspoon basil
1 teaspoon oregano
1 teaspoon powdered lemon rind or dehydrated lemon juice
Herb Seasoning
2 tablespoons dried dill weed or basil leaves, crumbled
1 teaspoon celery seed
2 tablespoons onion powder
1/4 teaspoon dried oregano leaves, crumbled
A pinch of freshly ground pepper
Spicy Seasoning
1 teaspoon cloves
1 teaspoon pepper
2 teaspoons paprika
1 teaspoon coriander seed (crushed)
1 tablespoon rosemary
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