| Salt Substitutes
Keep the flavor without the burden of excess sodium by cutting back on condiments that contain salt and sodium, substituting herbs, spices or vinegars.
A mistake some cooks make is to omit salt without adjusting for flavor loss. One teaspoon of salt contains about 2,000 milligrams of sodium, an amount close to the Dietary Guideline for an entire day (2,400 milligrams) for a healthy American. Cutting the salt in half on vegetables, meats and main-dish items is a reasonable start. Or, go for broke and omit all of the salt.
Either way, try these ideas for enhancing flavors:
Add chopped fresh herbs.
Try dried herbs. Rub them between your fingers to release the flavor-packed oils before adding them to recipes.
A splash of balsamic or other flavored vinegar can boost something that's ordinarily bland.
A sprinkle of ground spices such as cumin, chili powder, curry powder or cinnamon — or a blend — can enhance many dishes. Try these with sweet potatoes.
Squeeze fresh lime or lemon juice onto foods for a new flavor dimension.
Remember, dried herbs will retain their potency for about 6 months if stored in airtight containers at a cool room temperature. If your spice rack is displayed over the range and the bottles were a long-ago wedding gift, consider replacing them. |