While salt, which helps regulate the fluids in our body, is an essential in our diets, there are times when excessive sodium needs to be regulated or eliminated when it causes the body to retain too much fluid. High-blood pressure or heart disease are two such conditions which force individuals to eliminate sodium from their diet. Yet salt does more than simply allow the body to regulate its fluids, but provide the spice of life to our meals. Low-sodium diets can often be bland and unpalatable to those who have been told to decrease or cut out the amount of salt they eat daily. But there are ways in which you can spice up your meals without using salt.
One of the ways in which someone on a low-sodium diet can liven up her meals is by using a salt substitute. Salt substitutes are sold on any grocery store shelf and does a very good job of replacing the flavor salt adds to foods. I’ve used salt substitutes in preparing meals for my father, who has been told to go on a low-sodium diet due to health problems, and it definitely works. I use Morton’s salt substitute. It’s a great product and is available at any grocery store. But there are other salt substitutes, such as NuSalt or NoSalt, that work just as well.
Garlic powder has little to no salt additions in it, so you can use it liberally on your meats, poultries, or vegetables to give them flavor. Be aware that garlic salt is a salt and therefore has sodium in it. For instance, Lawry’s Garlic Salt contains 240 mg of sodium, about 10% in daily value. Check the nutrition facts on every product to make certain whether or not sodium is present and by how much. Not all low-sodium diets insists on a no-salt regimen, but it is important to know the amount of salt in the products to determine how much you’ll be taking in your dail meals.
Another product that is great for a low-sodium diet is Mrs. Dash Seasoning Blends. Completely salt-free, Mrs. Dash has a blend of onion, spices, garlic, and other non-sodium ingredients that work great with poultry, vegetables, and other foods to marinate them and give them flavor. Black pepper, paprika, cayenne pepper and other ground spices are also useful ingredients to flavor your meals.
Other ways in which you can flavor your meals is by cooking with olive oil. Olive oil is flavorful and healthy. You can also cook with fresh garlic or use it to marinate. Rub your meats, poultry or fish with crushed garlic cloves or add it to potatoes or other vegetables to flavor. Other natural herbs and spices that you can include in your cooking include parsley, rosemary, chives, parsley, basil, oregano, and thyme. Each spice or herb has its own particular flavor, so be certain which to use for which meats or vegetables to bring out their natural flavors. It’s best to buy your natural herbs fresh, either at your local grocery store or at the farmer’s market, and store them appropriately. Fresh herbs and spices make for stronger flavors. Growing your own herbs and spices is an excellent way to ensure their freshness and don’t require a lot of hard work. A few pots of basil or parsley can be grown right on your kitchen sink.
A low-sodium diet doesn’t necessarily have to lead to bland and boring meals. By choosing the right products, using fresh herbs or spices, as well as using garlic and olive oil in your cooking, you’ll be able to prepare meals that will not only satisfy the palate, but help you stay healthy.
