9 Salt Swaps to Reduce Your Sodium Intake

Wellness: Nutrition
9 Salt Swaps to Reduce Your Sodium Intake

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October 23 2020

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Go easy with the salt shaker. Reach for these spices, herbs, and flavor enhancers to brighten or deepen the flavor of foods. Not only will you be doing your tastebuds a favor, but reducing your sodium intake can also reduce the risks for high blood pressure, heart disease, and stroke. 

  1. Black Pepper

    Flavor: Sharp, woody, piney; tastes best as freshly ground peppercorns.

    Uses: Sparks flavor in nearly any savory dish; gives sharpness to dry rubs, spice blends, and salad dressings.

  2. Paprika

    Flavor: made from a variety of sweet red peppers. Usually mildly sweet; otherwise can be smoky or hot.

    Uses: Soups, stews, roasted potatoes, deviled eggs, barbecue, chili, and Middle Eastern dishes.

  3. Garlic Powder

    Flavor: Made from dehydrated garlic, it's a bit sweeter than fresh garlic.

    Uses: Dry rubs for meats; use on vegetables and in soups, stews, marinades, and salad dressings.

  4. Chili Powder

    Flavor: A blend, usual.ly of cayenne pepper, cumin, paprika, and sometimes salt, with smoky flavor and mild to moderate heat. 

    Uses: Chili, tacos, beef stew, and other hearty stews.

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  5. Cayenne

    Flavor: Very hot and peppery; even small amounts add a bite to dishes.

    Uses: Add to seasoning blends, such as jerk and chili powder blends, and to Caribbean Cajun, Mexican, and Thai recipes.

  6. Cumin

    Flavor: Sharp, earthy, and warm, with slight citrus overtone; key ingredient in curry powder and chili powder. 

    Uses: Indian, Thai, Mexican, and Middle Eastern dishes. Good with lentils, rice, and vegetables. 

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  7. Onion Powder

    Flavor: Dehydrated ground onions with no salt added (as opposed to onion salt).

    Uses: All-Purpose powder for any dish enhanced by onions. Sprinkle on meats before cooking, add to sauces, soups, and stews.

  8. Thyme

    Flavor: Slightly sweet and aromatic, with tea-like or minty notes.

    Uses: Tasty on poultry, potatoes, and other root vegetables and in soups. Often paired with oregano in Mediterranean dishes.

  9. Lemon Pepper

    Flavor: Both sharp and citrusy. Made from granulated lemon zest and cracked peppercorns. Some manufacturers add salt to the blend.

    Uses: Seafood, chicken, pasta, and green beans.