Cooking Without Salt: 3 Tasty Tips

There are many valid reasons to stop cooking with salt. Maybe you’re aiming for a low-sodium diet or dealing with health concerns that require reduced salt intake. Maybe you’re a senior advised by your doctor. Maybe you’re hoping to explore new flavor profiles in an exciting culinary adventure! 

Whatever your reasons, you can totally cook without salt. Here are 3 tips for you. 

Herb Infusions

Really, you’re missing out if you’re not taking advantage of all the flavor that herbs have to give you and if you can really master cooking with herbs, you likely won’t even miss the salt. 

Plus, herbs have a myriad of nutrients and antioxidants so that it’s not only your taste buds that you’re doing a favor, but your body as well. 

You want to chop fresh herbs like rosemary, thyme, or basil finely and add them to your dishes during the cooking process or as a finishing touch for a burst of freshness.

Thinking about dinner? Make a pesto sauce by blending basil, pine nuts, garlic, and olive oil; toss it with whole-grain pasta for a dish bursting with herb-infused goodness.

Or, why not infuse olive oil with thyme and use it to marinate chicken before grilling? The result is a savory and aromatic dish without the need for excess salt.

Citrus Zest

Citrus zest brings -yes a zesty-, tangy flavor to your meals for flavor even without salt. Plus, citrus is great for you, so that opting for citrus zest as a flavor booster is very wise as a health-conscious approach to your cooking.

You want to use a grater to zest lemons, limes, or oranges, and sprinkle the zest on salads, grilled proteins, or even desserts.

Craving some seafood? Add a refreshing twist to your seafood by sprinkling lemon zest over grilled shrimp. The citrusy notes will complement the natural flavors of the seafood.

Or rather a desert? Incorporate orange zest into your homemade dark chocolate brownies. The citrus infusion adds a bright and delightful element to your sweet treat.

Spice Blends

Creating custom spice blends is an excellent way to tailor flavors to your liking while reducing reliance on salt. It also means that you can be very intentional about what you get from your food health-wise. For example, if you’d love better skin, just toss in some ginger in there. 

You want to experiment with spices like cumin, paprika, garlic powder, and more. Mix them in different ratios to find your perfect blend.

Struggling to love vegetables? Make a Middle Eastern-inspired spice blend by combining cumin, coriander, turmeric, and a hint of cinnamon. Use it to season roasted vegetables for a fragrant and flavorful side dish.

Hosting a barbecue? For a spicy kick without salt, mix smoked paprika, chili powder, and cayenne. Rub this blend on grilled meats for a barbecue-like flavor without the sodium overload.

While salt can be good for you, it can also be very bad for you and so replacing it in your diet is a good idea.