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Salt Substitute: Top Salt Substitute Recipes

  By posted Apr 1st 2013



Salt Substitute: Top Salt Substitute Recipes




When doctor advises a person to cut down on salt intake, the advice is never taken kindly. The feeling of depravation is very strong because no salt means bland food, right? Wrong! No need to get discouraged so easily. Today, Dr. Shilpa Mittal - Nutritionist, Diet Consultant and Founder of Nutrilife Health Management, shares a list of tasteful creations which you can rely on which can be subsititued for salt. *Image courtesy: © Thinkstock photos/ Getty Images


Follow these easy salt substitutes and retain the taste in your food. Check out these recipes to add flavor.

Mixed herb blend for salads, steamed vegetables or fish:

  • Combine 1/4 cup of dried parsley, 2 tablespoons of dried tarragon and 1 tablespoon each of dried oregano, dill weed and celery flakes.


Mexican blend for chili, enchiladas, tacos, chicken, pork and beef:


  • Combine 1/4 cup of chili powder, 1 tablespoon each of ground cumin and onion powder, 1 teaspoon each of dried oregano, garlic powder and red pepper and 1/2 teaspoon of cinnamon.


Chinese spice blend for chicken, fish or pork:


  • Combine 1/4 cup of ground ginger, 2 tablespoons of ground cinnamon, 2 teaspoons of ground cloves and 1 tablespoon each of ground allspice and anise seed.


Lemon herb seasoning salt:


  • Combine 4 1/2 tablespoon dried basil, 3 1/4 tablespoon dried oregano, 1 1/2tablespoon finely ground black pepper, 1 1/2 tablespoon dried onion flakes, 1 1/2 tablespoon whole celery seed, 1 1/4 tablespoon powdered basil, 1/2 teaspoon garlic powder, 1/2 teaspoon grated lemon rind. This mixture can also be stored for up to six months in an airtight container.

A simple herb spice blend:


  • Use herbs, spices and citrus juices to flavor foods instead of salt.  A simple herb spice mix could include garlic powder, onion powder, thyme, oregano, basil, sage, black pepper and cayenne pepper (vary the amounts of spices/herbs per your taste and preference).  Use this mix in place of salt in savory foods.
  • Plain old sodium chloride isn’t the only way to give your taste buds the salty kick they crave. Salt substitutes like herb and spice blends, lemon juice, as well as potassium-based salts, can perk up flavor and may offer an extra health benefit or two.


Related Article: How Much Sugar and Salt Should I Eat Everyday?


*Image courtesy: © Thinkstock photos/ Getty Images




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