Trust Us, These 13 Reduced-Sodium Recipes Don't Sacrifice Flavor (2024)

FAQs

What foods taste good without salt? ›

Any fresh fruits, such as apples, berries, oranges, mangoes, and bananas. Any fresh vegetables, such as broccoli, sweet potatoes, beets, okra, spinach, peppers, carrots, and edamame. Frozen vegetables without added butter or sauce.

Salt-free seasoning blends made of herbs and spices can also help, she added. Fat naturally carries flavor, and Knowles suggested adding a small amount of a healthy fat source to your food just before serving, such as a spoonful of nut butter in your oatmeal or a drizzle of olive oil over your chicken.

Salt substitutes made from potassium chloride alone look like regular salt and have a salty flavor, but have zero sodium. “But potassium doesn't activate the same taste cells as sodium,” Breslin says. That's why people complain that these substitutes often leave a bitter or metallic aftertaste.

What are salt substitutes? Most “salt substitutes” are made of potassium chloride, which tastes much like sodium chloride. In fact, for many people they're similar enough in flavor that they find it easy to switch.

At home, this can be overcome by adding more herbs and spices. Another trick is to add foods that contain natural flavour enhancers, such as tomatoes or parmesan cheese, and combine these with low-salt soy sauce or tiny amounts of fish-based sauces, such as Worcester sauce, which contains anchovies.

Are hard boiled eggs high in sodium? One boiled egg has about 65 mg of sodium, which accounts for 4-5% of most people's recommended daily sodium intake. As a result, hard-boiled eggs are not considered high in sodium when prepared and eaten plain.

What happens if you stop eating salt for a week? ›

Salt loss (hyponatremia)

Hyponatremia is a condition that occurs when the sodium in your blood falls below the normal range of 135–145 mEq/L. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness. Eventually, lack of salt can lead to shock, coma and death.

They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. A medium potato, about 5.5 ounces, contains only 145 calories.

Mix together garlic powder, basil, parsley, savory, thyme, mace, onion powder, black pepper, sage, and cayenne pepper in a bowl.

For low sodium meals, get familiar with dry herbs and spices, like: Earthy and sweet spices like cardamom, allspice, cinnamon, cloves, nutmeg. These can are great for roasted veggies, especially seasoning root vegetables like carrots, beets, turnips, and potatoes.

Cumin: Use in meats and poultry. Curry Powder: Use in meats, shellfish, and vegetables. Dill Weed and Dill Seed: Use in fish, soups, salads, and vegetables. Garlic: Use in soups, stews, salads, vegetables, meats, poultry, seafood, and sauces.

You can also replace high-sodium, processed snacks with healthier choices. Nutrient-dense foods can often satisfy that "salty tooth," too—think: edamame, guacamole, savory oatmeal, or nuts.

Onion, garlic, soy sauce, various vinegars, herbs, and spices can all add flavor to meat or vegetables, meaning one needs less salt or fat.