How to Substitute Herbs for Salt in Cooking
It's possible to create meals that are low in salt, yet still healthy and tasty. That's where herbs step up to the plate. Nature's seasonings add flavor to foods without additional sodium or calories, but which herb goes with which dish? Here's a quick primer on substituting herbs for salt in cooking.
Things You'll Need
- Dried herbs to have on hand:
- Cloves
- Chinese 5 Spice
- Parsley
- Garlic
- Chives
- Basil
- Oregano
- Tarragon
- Dill
Instructions
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1
Beware of packaged mixes which are usually loaded with salt. Try using only a portion of the package instead when preparing gravy, chili or spaghetti sauce.
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2
For dips that are sour cream or yogurt based, skip the salt and add a pinch of tarragon or dill instead. When preparing mashed potatoes, use chopped chives or minced fresh garlic instead of salt to add flavor.
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3
Don't add salt to cooking water when preparing vegetables. Instead, toss cooked peas or corn with a little butter or margarine and half teaspoon of dried dill. Green beans are tasty with Chinese five star seasoning, a mix of cloves, cinnamon, allspice and cracked black pepper. Use a pinch of cloves in cooking water when preparing broccoli or cauliflower to enhance flavor. Serve drizzled with a little butter and chopped fresh parsley or a half teaspoon of dried parsley.
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4
Equal amounts of dried basil and oregano will season tomato-based dishes without salt. Don't add salt to cooking water when preparing rice. Instead, toss cooked rice with a little butter or margarine and a dash of dried cloves or tarragon for a unique flavor.
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5
Beware of packaged herb rubs; they're loaded with salt. Instead, rub meats with the following herb mixtures to increase juiciness and cut down on sodium. For beef, mix equal amounts garlic and dried parsley; for lamb, use equal parts rosemary and chives, and for pork use Chinese five spice.
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Tips & Warnings
Adjusting the palate to less salt takes a little time so be patient.
Less is more with herbs. Start with a small amount and add more to taste, if desired.
