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You have probably often wondered how to replace salt with spices, whether because you suffer from water retention or because of high blood pressure, this substitution may seem truly phenomenal.
Recently, the Food and Drug Administration has published a guide to reduce sodium in packaged and processed foods. Sodium is essential for many basic human activities, such as muscle and nerve function, but as the saying goes, "too much of a good thing is bad," and too much salt could increase blood pressure and lead to hypertension. The new dietary guidelines recommend that adults and children over 14 reduce sodium intake to 2,300 milligrams per day.
Sodium is one of the main elements in table salt. It is added to many foods to enhance flavor, but too much sodium is linked to hypertension. Consuming low-salt foods is an important way to take care of your heart. Most people consume about 3,400 mg of sodium per day, which is about twice the recommended amount. People over 51 and those with high blood pressure should limit sodium to 1,500 mg per day or less. To reach a healthy level, learn how to eliminate excess sodium from your diet and replace salt with spices.
We Italians consume more sodium than is recommended, but the good news is that there are ways to reduce sodium intake by replacing it with herbs, spices, and seasonings. Let's discover the best replacements together:
An excellent alternative to salt, the culinary uses of garlic are almost endless. Using raw garlic adds a unique and spicy flavor to foods, while roasting provides a sweet flavor, almost reminiscent of a nutty touch. If you want to use garlic but don't want to spend time mincing it, you can use it in powder or flakes. Add it to chicken, fish, lean red meat, and vegetables.
The combination of curry powder spices can provide powerful antioxidants. This spice blend can help improve the digestive system and enhance intestinal health. Adding curry to your diet will promote effective food digestion and increase the number of good bacteria in the intestine. Curry powder has a composition of various ingredients that vary depending on the location. The most common ingredients are sweet basil, coriander, cardamom, cumin, turmeric, and chili. Sometimes, you can find ginger, cinnamon, fennel seeds, garlic, and mustard seeds. The ingredients in curry not only provide a selection of vitamins and minerals but also a variety of health benefits.
While most people only know peppercorns as table companions to salt, they are actually dried seeds. While black peppercorns are the most common, there are actually a variety of colored peppercorns - red, green, yellow - that have different flavor profiles. Some are sweeter, while others are more bitter. A tablespoon contains 1.7 grams of fiber, as well as calcium, iron, and magnesium. So, you will get a variety of nutrients when sprinkling this small spice on your food. In our shop, you will find an entire section dedicated to premium peppercorns with which you can not only enrich your kitchen but also replace salt.
A good source of vitamin C, an essential vitamin that supports bone health and the immune system, using lemons and lemon juice as an alternative to salt, you will experience a great way to liven up the taste of food. It pairs well with almost everything: chicken, fish, vegetables, and even yogurt and desserts. Want a sweeter and zestier taste? Just sprinkle some lemon zest on every dish; and if you really love the taste of lemon, you can even use it to make a marinade.
A member of the parsley family, cumin, like peppercorns, is actually a dried seed. Widely used in Southeast Asian, North African, Mexican, and Thai cuisine, cumin adds a distinctive flavor to food. Cumin can be added to savory dishes and works well with lean meats like chicken, beef, and lamb. It has a variety of nutrients including iron, calcium, potassium, and vitamin A. It also contains poly and monounsaturated fats.
Do not relegate this condiment only to your salads. Balsamic vinegars come in a variety of flavors including lemon, cherry, espresso coffee, chocolate, garlic, apple, and many more. Thanks to the variety of flavors, its uses are endless. Add sweeter and fruitier flavors to yogurt, ice cream, and beverages. Espresso coffee and chocolate work well for marinating red meats. And garlic and lemon are perfect for sprinkling on poultry, seafood, and vegetables.
If you are looking to reduce salt but also enjoy spicy food, consider using Cayenne pepper. Sold fresh, dried, and in powder form, it can be used in a variety of dishes including meat, grains, soups, and vegetables. Originally from French Guiana, it is an excellent source of vitamin A, which supports eye health and the immune system.
You may have also heard that spicy foods impact weight loss, in fact, chili peppers increase energy expenditure and internal body temperature, contributing to weight management, in combination with a healthy diet.
Whether you are looking to reduce sodium, or simply trying to understand how to replace salt with spices, these small substitutions are a great way to add flavor to any food. Try it to believe it!
