10 Salt-Free Ways to Add Flavor to Any Meal

By now, you probably already know that overdoing it on sodium isn’t great for your health. In fact, the average American consumes about 3,400 mg a day – more than twice the 1,500 mg recommended by the American Heart Association.

But giving up salt can be tough.

Not to worry. You can chip away at your salty total with a little bit of kitchen creativity. Many recipes rely on salt as a way to improve the aroma, reduce bitterness, and balance out the flavors of a dish. But real food whizzes know that a lower-sodium diet does not have to mean a lifetime of flavorless food. There are plenty of substitutes that add just as much flavor – if not more – and provide some health benefits, too!

So the next time you’re in the kitchen, put down the saltshaker! These 10 natural flavor enhancers will make you wonder why you ever used salt in the first place.

1. Parsley: Ah, humble parsley. It’s available fresh almost all year round, and you can use it to add complex, fresh taste to everything from soups and stews to eggs. And bonus! This herb is a natural diuretic and a half-cup contains more than 500 percent of your daily vitamin K needs. Incorporate this flavorful herb into your family’s meal plan with this recipe for Salmon Packets with Parsley, Rosemary and Thyme.

2. Basil: Fresh basil is a dream on tomatoes (which people love to salt), sautéed vegetables, and even grilled meat or fish. It works best raw, but if you want to use it when cooking, throw it in the pan at the last minute so it doesn’t lose flavor. Basil’s health benefits? It contains eugenol, an anti-inflammatory compound that helps block swelling. Try it on some chicken with this Apricot-Basil Chicken with Freekeh.

3. Rosemary: This herb has a very strong, woodsy flavor that works well in pasta sauces. Or any time you sauté something, use garlic, oil and a few whole sprigs of rosemary. The great thing about this herb (other than it smells great and contains antioxidants that may improve cholesterol levels) is that it keeps for weeks! Just put in a baggie and then keep in the fridge. The flavors in this Slow-Roasted Rosemary-and-Garlic Chicken will delight the entire family.

4. Mint: Mint is wonderful in spaghetti or any chilled grain dish such as couscous or quinoa salad because it adds a bright freshness. And just because winter is just around the corner doesn’t mean you can’t enjoy this herb. It can easily be grown indoors through the cold winter months, so you can pick it fresh each time you cook! Give this Blueberry and Feta Bulgur Salad with Mint Dressing a try!

5. Cinnamon: Mostly thought of as a sweetener or sugar substitute, you can use cinnamon to reduce sodium by combining it with low-sodium broth when preparing whole grains like barley and quinoa. Another option is to combine it with chili powder and cocoa powder to make a spicy-sweet chicken rub. Try using cinnamon for things other than desserts, such as this delicious Palomino Chicken recipe from Ocean Spray.

6. Lemon Juice: The acid in lemon juice balances fattiness beautifully when you squeeze lemon over eggs or grilled meats. But don’t stop at lemon. Other citrus juices like grapefruit and tangerine work well, too and will offer subtle differences in flavor. Fresh lime juice works perfectly in this hearty Bean Burrito Bowl.

7. Citrus Zest: Don’t just stop at the juice. Take your marinade up a notch and include the zest of fruits such as lemon, lime, orange, grapefruit and tangerine. Citrus is the perfect complement to fish and seafood and the zest is also great in baked goods where the liquid may change the delicate composition of the recipe. But wait, there’s more! It’s also great with pastas and vegetables such as Broccoli & Tortellini Salad with Arugula Pesto.

8. Vinegar: If a dish tastes “flat,” add a dash of acid, which works well in many stellar sauces, salad dressings, marinades, salsas or chutneys. Vinegars are more versatile than citrus juices and are the ultimate flavor enhancer. So get ready to stock up on white balsamic, apple cider, balsamic, rice, red wine and white wine vinegars. Use a little red wine vinegar at lunch in this tasty Chicken Caesar Pitas.

9. Salsa and Chutney: Whether traditional tomato-based, sweet seasonal fruit-based, or a combination of the two, chutney and salsa are a colorful, fresh-flavored accompaniment to grilled meats, fish, omelets, cheese plates, and a wide-range of appetizers. Top your chicken with this Grilled Rosemary Chicken with Chunky Tomato-Avocado Salsa.

10. Chiles and Peppers: Low-sodium fare does not have to taste bland, and if you crave highly seasoned food, there’s no better way to punch up a dish than with chilies and peppers. Whether you like them mild or packing some heat, ground or chopped, add them freely such as in this Three Bean Chili recipe from Oklahoma State University.

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