Although sodium is a nutrient that we need in our diets, the average person is consuming way beyond the necessary amount. There are plenty of ways to create flavorful dishes without covering them in salt. If you start to use less salt you may even start to appreciate the real taste of your food. The replacement-seasoning options below will hardly seem like a sacrifice, and in addition to great flavor they can provide added health benefits and weight loss.
More Flavor; Less Salt:
- Vinegars (aid in curbing hunger)
- Balsamic vinegar (my go-to salad dressing)
- Apple cider vinegar (as seen in the Thai Cauliflower Soup)
- Fruit infused vinegars (great for cooking meats)
- Citrus (full of vitamin c)
- Lemon juice or zest (Great on fish)
- Lime juice or zest (Great with Mexican dishes)
- Orange juice or zest (I often use in salad dressing)
- Peppers (metabolism booster)
- Jalapenos (if you want to spice things up)
- Bell peppers
- Onions
- Herbs and Spices (calorie burners with anti aging properties such as reducing inflammation)
- Mint
- Basil
- Rosemary (Great addition to a chicken dish)
- Cilantro (Great with Mexican dishes)
- Black Pepper
- Oregano
- Ginger
- Garlic
- Turmeric (used as a main seasoning in Indian foods such as curry)
- Cayenne pepper (for those of you that like an extra kick)
An additional way to cut down sodium is to replace canned vegetables with fresh or frozen veggies. Canned food often contains a high level of sodium. Soups, salad dressings, and soy sauce can also be high in sodium. There are often options that offer less sodium OR you can create your own healthy alternative using the seasonings listed above.
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