FAQ: How can I reduce salt in cooking without losing flavour?

It can take some time for your taste buds to adapt to a lower salt intake but low-salt cooking certainly doesn’t need to be tasteless.

The key is adding flavor from different herbs and spices, many of which have the added benefit of providing important antioxidants and phytochemicals.  Lemon and lime juice are also great additions to low-salt meals.

Here are a few tips for adding flavor to meals with herbs and spices:

  • Add fresh coriander, lemongrass, chilli and lime juice to Thai stir-fries or salads.
  • Add a few sprigs of fresh rosemary or thyme to roasted vegetables.
  • Combine garlic with fresh basil, pine nuts, olive oil and grated parmesan to make pesto for use in pasta dishes or as a topping for chicken or fish.
  • Add freshly chopped basil, oregano and garlic to no-added-salt canned tomatoes for a quick and tasty tomato pasta sauce.
  • Make your own salad dressings from extra-virgin olive oil, lemon juice, vinegar and some freshly chopped herbs such as parsley, chives and mint.
  • Replace Indian curry pastes with a combination of turmeric, ginger, cumin and coriander.
  • Combine fresh chillies and coriander with no-added-salt canned kidney beans and crushed tomatoes to make a tasty Mexican meal eaten with wraps and salad.

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