Low Salt Cooking: When I was a dietitian student nearly 20 years ago I was taught that it will take your taste buds 8 weeks to get used to the way NO SALT tastes and after that when you salt food it will taste terrible (too salty).That’s what I teach my patients. Watch out for LEMON-PEPPER which may contain salt. Never use salt subs that contain potassium (instead of sodium) unless you get doctor approval.
NON-SALT SEASONING IDEAS:
Fish: anise, cilantro, coriander dill, fennel, parsley, sage, thyme Pork: anise, cilantro, coriander, oregano, rosemaryChicken and poultry: anise, parsley, sage, rosemary, thymeVegetables: basil, chives, dill, fennel, marjoram, oregano, parsley, rosemaryWhen using cilantro and coriander on fish or pork, mix it with a something citrusy, like lemon.
Flavouring Foods Without Salt
1. Choose herbs, spices and seasonings that do not contain salt. Always check that salt or sodium is not on the ingredient list. For example, use:• Fresh garlic or garlic powder (not garlic salt)• Fresh, dried or powdered onions (not onion salt)Note: Sea salt is just as high in sodiumas regular salt.
2. Try using fresh herbs. Herbs add flavor and a fresh taste to foods.
3. Make your own blend of salt-free seasoning. Mix and store in a salt or pepper shaker.Universal Seasoning15 mL (1 Tbsp) dried mustard15 mL (1 Tbsp) paprika15 mL (1 Tbsp) garlic powder15 mL (1 Tbsp) onion powder7 mL (1 1/2 tsp) black pepper5 mL (1 tsp) basil5 mL (1 tsp) thyme
4. Sprinkle fresh lemon or lime juice on cooked rice, potatoes, vegetables, fish or chicken.
5. Look for new flavouring ideas in cookbooks and magazines.• Use fruit sauce for fish, meat, or chicken (pineapple, nectarine, orange, kiwi or mango mixtures).• Add curry powder to meat, poultry or fish.• Make your own salad dressings from oil, assorted vinegars, garlic, herbs, and spices.• Flavour stir-fried foods with fresh ginger and garlic. Add unsalted peanut butter for a Thai flavour.• Experiment with homemade pizzas made with any combination of fresh vegetables, allowed cheeses, herbs, and meats. Try it with and without tomato sauce (called flat bread).
6. Sprinkle balsamic vinegar on vegetables, and use it to give extra zip to marinades and salad dressings.
7. Use juice or wine as a flavouring in marinades, stewed meats and sauces.
8. Collect cookbooks and recipes that use low-salt flavourings. Exchange low-salt recipes with friends and family