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Low-Sodium Cooking Tip

Use fresh ingredients and/or foods with no salt added. For favorite recipes, you may need to use other ingredients and eliminate or decrease the salt you would normally add. Salt can be removed from any recipe except from those containing yeast.  Try orange or pineapple juice as a base for meat marinades. Avoid convenience foods such as canned soups, entrees, and vegetables; pasta and rice mixes; frozen dinners; instant cereal; and pudding, gravy, and sauce mixes. Select frozen entrees that contain 600 milligrams or less of sodium. However,limit yourself to one of these frozen entrees per day. Check the Nutrition Facts label on the package for sodium content. Use fresh, frozen, no-added-salt canned vegetables, or canned vegetables that have been rinsed before they are prepared. Low-sodium canned soups may be used. Avoid mixed seasonings and spice blends that include salt, such as garlic salt. What Seasonings Can Replace Salt? Herbs and spices are the answer to improving the natural flavors in food without using salt. Below are some mixtures to use for meats, poultry, fish, vegetables, soups, and salads. Spicy Blend 2 tablespoons dried savory, crumbled 1/4 teaspoon freshly ground white pepper 1 tablespoon dry mustard 1/4 teaspoon ground cumin 2 1/2 teaspoons onion powder 1/2 teaspoon garlic powder 1/4 teaspoon curry powder Saltless Surprise 2 teaspoons garlic powder 1 teaspoon basil 1 teaspoon oregano 1 teaspoon powdered lemon rind or dehydrated lemon juice Herb Seasoning 2 tablespoons dried dill weed or basil leaves, crumbled 1 teaspoon celery seed 2 tablespoons onion powder 1/4 teaspoon dried oregano leaves, crumbled A pinch of freshly ground pepper Spicy Seasoning 1 teaspoon cloves 1 teaspoon pepper 2 teaspoons paprika 1 teaspoon coriander seed (crushed) 1 tablespoon rosemary