Enjoy Flavor Without a High Salt Diet
by Carolyn Bell, RDN – Registered Dietitian Nutritionist
Has your physician instructed you to “watch out for salt?”
Fresh foods, like fruits, vegetables and meats do not contain salt. Only the seasonings added will determine the salt content of these foods. On the other hand, precooked, seasoned and canned foods usually contain sodium (salt). For example, canned chicken can contain up to over 500 mg. of sodium in one 3-ounce serving vs. fresh chicken, which has 0 mg. of sodium (unless you add to it.) Fresh veggies contain very little to 0 mg. sodium, and canned veggies may contain over 200 mg. of sodium in just a 1/2-cup serving (unless you purchase canned, salt- free).
How to make fresh food taste good without using salt?
Easy! Use lemon or lime juice in unlimited amounts, and fresh garlic, garlic powder, onions, onion powder and peppers are all salt-free, too. Use peppers in unlimited amounts. Cut up plenty of fresh banana peppers and keep a large bowl in the refrigerator. These peppers (or any of your favorite peppers) add good zing and nice “bite-back” flavor to foods. Fresh herbs are also salt free, and there are many varieties to experiment with to add flavor and spice to foods. It is going to be okay to drop the salt; just remember to use plenty of fresh seasonings and natural herbs and spices!