7 Ways to Incorporate More Flavor into Your Foods Without Salt

Are you looking to make your meals taste better without salt? You’ve come to the right place! I kissed the salt shaker goodbye about 12 years ago when I realized how unhealthy it was for me. While a little high-quality sea salt is good to use in soups, stews, and other large batch dishes, it’s not a good idea to shake salt onto all of your meals. Too much sodium can cause you to retain water and bloat, can interfere with healthy blood sugar levels, increase your cravings, and it can even dry out your skin.

Put away the salt shaker this week and use some of my favorite ways to pack in the flavor without all the sodium:

1. Mrs. Dash

I have almost every flavor of Mrs. Dash you can think of in my pantry. Stick to the simple Mrs. Dash blends (not the grilling varieties) and you’re guaranteed there’s no salt or MSG included. I use this stuff on everything such as: grilled veggies, soups, popcorn, salads, vegan salad dressings and more. In case you’ve never used it, Mrs. Dash is only made of dried herbs, spices, and dried fruits and/or veggies. It’s found in the spice aisle along with other dried herbs and spices. If you only try one simple tip -try Mrs. Dash, and no, I’m not being paid to say that in case you’re wondering. I just buy it like it’s going out of style!

2. Use Fresh Herbs

You may already be aware of this trick, but it’s worth including anyway. Herbs are so great for your mind and your body and are one of the most nutritious ways to flavor your meals. Herbs help turn a boring meal into a sensational dish in just a few minutes, guaranteed. Basil, parsley, cilantro, lavender, sage, mint, oregano, thyme, rosemary, and lemongrass are just a handful of my favorites, but you can add any that you like. Either cook with them or use them in raw dishes like smoothies and salads. Just remember that a little goes a long way, so only use a couple of sprigs if you’re new to using fresh herbs.

3. Dried Herbs and Spices

Just like fresh herbs, dried herbs and spices are another fantastic way to add flavor without any calories, salt, or sugar. They’re also milder in flavor,  so you can use a little more in each dish you make.  They also keep longer, which makes them a better choice if you aren’t able to cook with fresh herbs before they go bad.

4. Apple Cider Vinegar

Try drizzling apple cider vinegar onto your grilled or steamed veggies and salads before serving them. Just a tablespoon is all you need. Much like lemon juice, the acidic taste of the vinegar adds a ton of flavor with no calories, salt, or sugar. I like the raw, organic, unfiltered variety, which is full of health benefits, as well.

5. Lemon Juice

Speaking of lemon juice, it’s a great way to flavor your meals. Use a squeeze over veggies, quinoa, salads, or even fruit salad. Lemon juice adds a nice flavor that tricks your tastebuds into thinking it’s had salt or sugar. Trust me and try it – it works! I even use it as a replacement to salad dressings at restaurants now.

6. Pureed Veggies

This is a great trick to use, especially if you have kids. There are certain veggies like butternut squash, sweet potatoes, carrots, zucchini, and pumpkin that can add a richer texture to your foods, along with a bit of sweetness. This not only improves the nutrition, but also takes away for the need for excess salt. It works especially well in quick breads, muffins, smoothies, pasta sauces, and salad dressings.

7. Balsamic Vinegar

Just like apple cider vinegar, balsamic vinegar can improve the taste of veggies without adding calories, salt, or sugar if you buy from a high-quality brand. Balsamic vinegar is slightly sweeter, though it contains no added sugar at all. Some brands do add extra salt and sugar for flavor, so always read the labels when looking for the plain varieties. Balsamic is great over grilled veggies, salads, quinoa dishes, fruit salads, and even in pasta sauce for a bit of flavor-packed flair!

*Bonus*

Just because these can’t be left out, I’m including them as bonus items: garlic and onion. Seriously, try this out: saute a little olive oil with garlic and onion before adding them to soups, salad dressings, quinoa, whatever. It adds so much flavor without needing any salt whatsoever. It’s also a great way to improve the taste of your meals if you’re transitioning your family away from salt and sugar.

What’s your favorite way to add flavor to foods without salt?

Image Source: Spicy Sweet Potato Salad