How to Season Food Without Salt

My brand new cookbook is out on Amazon! It’s called “30-Minute Plant-Based Recipes” and it’s perfect for busy vegans. Grab it now!

My husband is my food critic in residence, and I make him taste all my recipes as I test them. As my husband tasted the soup and the stew I made yesterday, his only comment for improvement was to add more salt.

The problem is, to me, it seemed like there was the perfect amount of salt! We amicably decided that if he needed to add more salt he could just add more to his bowl. Problem solved.

This got me thinking. How much salt do we really need? Do we consume too much? Is it bad for us if we consume too much? You know, the usual thoughts of a cook 😉

Nerdy that I am, I decided to do some research and here’s what I found.

What is sodium?

Without being too science-y, this S word is a mineral that regulates kidney function, helps control the body’s fluid balance, and helps send nerve impulses for body function.

Which foods are the highest and lowest in sodium?

Prepackaged and processed are the highest. Ha, tell me something I didn’t know! Bread, vegan cheese, snack foods, sauces like bbq and soy, and frozen dinners are all full of that sodium.

If we consume too many of these foods, over time our taste buds get accustomed to the taste, no longer registering how much salt we consume. [this makes me question my taste buds!]

Fresh fruits and veggies have the lowest sodium levels. Again, no surprise here. Go rainbow food!

Why do they tell us to limit sodium?

Because, high blood pressure.

How much is it safe to have?

Per the American Heart Association, an ideal limit per day is less than 1,500 mg.

P.S. [shameless plug]: I always post nutrition information for all my recipes along with sodium information for ya. 😊

And finally…How to substitute for salt in recipes!

• Herbs and spices such as curry powder, cumin, oregano, smoked paprika
• Lemon or lime juice
• Vinegar
• Fresh garlic
• Lemongrass
• Scallion
• Hot sauce
• Jalapeños
• Homemade vegetable broth
• Seaweed flakes 
• Salt-free seasonings

All of the above add a nice flavor to the dish without sacrificing the taste. Do you have favorite ways to season food without salt? Let me know in the comments below!

My brand new cookbook is out on Amazon! It’s called “30-Minute Plant-Based Recipes” and it’s perfect for busy vegans. Grab it now!