July 10, 2013
How To: Flavor Your Meals, Without Salt

One of the most common pitfalls of the "American diet" is a high salt intake. Salt is added to food for preservation (think quick & convenient meals, that need a long shelf life & low cost) and flavor (think 'reward center' foods.) So cutting back on processed foods, which require more 'preservation', is a great start towards lowering your salt intake.

But what do you add to homemade proteins and entrees to keep the great flavor you are used to, without adding too much sodium? WebMD blogged about how to create your own seasonings from herbs and spice blends. Their blog includes spicy, savory and Italian blends.

Check our their great list, then check out a few more flavor ideas, by cuisine type:

  1. Asian Cuisine  Garlic, ginger, onion, green onion, sesame, soy, Chinese 5 spice, chile
  2. Mexican Cuisine  Cilantro, cumin, garlic, onion, oregano, red pepper, chile
  3. Italian Cuisine  Parsley, oregano, onion, fennel, red pepper, rosemary, basil
  4. Indian Cuisine  Basil, cumin, curry, garlic, cinnamon, cilantro, turmeric, sesame, saffron, red pepper, nutmeg, ginger
  5. Mediterranean Cuisine  Lemon, nutmeg, dill, mint, oregano, garlic
  6. Caribbean Cuisine  Garlic, lime, onion, cinnamon, cloves, ginger, red pepper, oregano, allspice, thyme


So remember, no salt does not mean boring when it comes to flavor! Satisfy your taste buds and your health with the options above.

Written by Erika Brown

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