by Jill Nussinow
The Michigan Dietetic Association
Shaking the salt habit can be tough for many people, especially when used to the taste of processed and "fast" food. Making the switch involves taste bud adjustment and learning to heighten food flavors without the salt shaker.
Try some of these savory solutions for boosting flavor while slashing sodium:
Go green – Use herbs whenever possible. Add dried herbs early in the cooking process; add fresh to-wards the end.
Spice up your food life – Learn which herbs and spices complement which foods. Try dill with fish or carrots; tarragon with chicken or asparagus; nutmeg with spinach or broccoli and cinnamon with lamb or rice.
Do a dash – Choose a few favorite store-bought salt-free blends or make your own to use regularly. Blends are available that complement fish, poultry, meat, vegetables and more.
Just juice – Lemon, orange, lime or grapefruit juices all add a punch of flavor without the excess sodium. Other juices or juice concentrates such as apple or cranberry can also boost flavor, especially in salad dressings, glazes and marinades.
Zest for the best – Citrus zest, such as that grated from oranges, lemons and limes, adds definite zing to sauces, salad dressings, stews and rich dishes and may be protective against certain cancers. Use a fine grater only on the colored part of the fruit to add zip to almost anything.
Vital vinegar – Stock up on vinegar—have at least a few that you can add to perk up and balance flavors. Select from rice, white or red wine, balsamic, apple cider or fruit vinegar to use in salad dressings or instead of salt at the end of soup, stew or sauce preparation.
Peak experience – Think flavor "peaks". Use items such as bits of sundried tomatoes, dried mush-rooms, roasted peppers, minced fresh garlic or ginger root, or spicy and bitter greens such as arugula, radicchio or watercress. Just making one "peak" change can create a dramatic difference.
Bold bits – When using higher sodium items such as Parmesan or other salty cheese, cured olives, capers, ham or bacon, add them in small amounts as a garnish. Their flavor will come through boldly.
Glazes, not gravies – Most packaged, canned or bottled gravies are high in sodium. If you don't want to make your own lowered-sodium gravy, go for glazes made with reduced juice, wine, sweeteners, herbs and spices. Additions such as grated ginger root and garlic really add pizzazz.
Make marinades – Start with juice, wine, water or low sodium broth, add herbs and spices, some vinegar or lemon juice and marinate your meat, fish, poultry, tofu or tempeh for at least a half -hour. Unused marinade can be used as a sauce or glaze.
Balancing act – Be sure to taste what you prepare to be sure there's a flavor balance of sweet, salty, sour and bitter. Decreasing the salt will usually require adjustments in the other components to achieve a satisfactory balance.
Salt as seasoning – If you must use salt, add it at the end of cooking. When it is on top of the food, you can taste it more. A salt blend will have less sodium and more flavor. Try Gomasio, a Japanese salt, sesame and seaweed combo on noodles or stir-fries.
Pleasurable pain – Splash hot pepper sauce on savory cuisine to kick up flavor without extra salt. Sometimes just a drop or two is all you need to perform this chef's trick.
Can the cans, watch the bottles – Steer clear of high sodium canned foods. Instead, use their unsalted or lower sodium counterparts. The same holds true for bottled sauces, such as Worcestershire, barbecue or soy, salad dressings, mustard or ketchup. Hunt for reduced sodium versions, prepare your own, use alternatives or just use less.
Chris says
A provocative inihgst! Just what we need!