Salt works by enhancing the natural flavours found in foods. It’s the most popular seasoning worldwide, but in excess, it’s not the healthiest seasoning option. So, what are the best alternatives to salt in food? Herbs and spices of course! These delicious flavours can take the taste of many dishes to the next level, whilst promoting a healthier lifestyle. In this week’s blog, we’re taking a closer look at some of the best salt alternatives and the benefits they have when used in cooking.
How Much Salt Should I Consume A Day?
The British Heart Foundation recommends that a grown adult should have 6g of salt a day, which is about one teaspoon. Consistently under-consuming salt can be as harmful as overconsuming, so sticking to this amount is a good place to start.
Salt, also known as the natural source of sodium, is one of the essential minerals in a healthy and balanced diet. It helps the body to function and achieve its full potential; in moderation, it is good for you. Many of the foods that we consume on a daily basis naturally contain salt, we just don’t realise it. So, be sure to take a look at the salt content in food to ensure a regular salt intake.
It’s no secret that salt is widely overconsumed globally. Eating too much of it has significant links to conditions such as high blood pressure, cardiovascular disease and kidney disease. By using herbs and spices instead of salt in cooking, the health risks become significantly lower.
The Health Benefits of Salt Alternatives
Sticking to the recommended daily intake of salt and utilising herbs and spices as alternative seasoning puts you at lesser risk of developing heart problems and other associated health issues.
Although there are plenty of ways that we can take and active interest in improving our general health, being conscious of what we eat is one of the most effective. Making our food from scratch gives us the opportunity to know what’s going into our food, to cut down on salt and experiment with the exciting flavours that herbs and spices can bring to our food.
Salt Free Seasoning in Global Cuisines
It’s important that you pair your seasoning with your cuisine correctly. There is nothing wrong with experimentation, but you certainly don’t want to be adding cinnamon to your pizza dough! As a rule, here is some salt free seasoning in bulk that works with specific cuisines:
Italian Dishes: Look to add basil, marjoram, oregano, rosemary, thyme, sage, black pepper
Mexican Dishes: Try chili powder, cumin, coriander, oregano, paprika, black pepper
Indian Dishes: Add turmeric, cumin, cardamom, cinnamon, ground mustard, coriander, black pepper
Asian Dishes: Try sticking to cinnamon, star anise, ginger, turmeric, garlic, coriander, chilli
Natural Salt Alternatives
Any natural herbs and spices can be used as an alternative to salt in cooking, without compromising any of the taste. Use our cuisine suggestions above as a guide to add to your dishes. Here are just some of our must-have recommendations for natural salt alternatives.
Garlic: An essential for any kitchen. Full of flavour, garlic tastes delicious in a wide range of recipes. You can cut the salt and add double the garlic to your recipe instead! Garlic is loaded with health benefits, including immunity boosting.
Onion Granules: Onion is a great way to give your food a richer taste and a new depth. Fragrant and well-rounded, it’s a firm favourite it many cuisines, it’s highly universal, so you can use liberally!
Coriander: Coriander has a warm, floral and lemony flavour. It makes it a very popular addition to Indian and European cuisines. It works wonders in a curry, trust us!
Oregano: This aromatic herb, used widely in Italian and Greek cooking, adds a bright flavour to any recipe and is a great alternative to help you cut back on your salt intake!
Paprika: If you’re looking for a smoky, spicy kick, paprika is the one for you. It adds a little extra to a wide range of savoury food and works really well as a seasoning for potato-based sides.
Black Pepper: The other half of the classic culinary duo. If you’re looking to cut salt out of your dishes, reach for the pepper grinder instead. Black pepper can give anything the lift you’re looking for.
Thyme: A wonderful, fragrant alternative to salt, thyme goes fantastically with a lot of English cuisine. Perfect to spice up a soup, a stew or the chicken on your roast dinner, ditch the salt and add some sprigs of thyme instead!
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At World of Spice, we understand the importance of authentic and traditional tasting cuisine and this can still be achieved without salt! Our herbs and spices are known for their purity and potency, full of delicious flavour to give your food the edge.
Our service for trade and retail is cost-effective and reliable; we go above and beyond for each of our customers to ensure that you get the produce you need. From bespoke blends to a choice of packaging, complete with custom labelling, our comprehensive service can help you achieve your culinary goals.