Salt less: This way your food will still remain aromatic
Using less salt does not necessarily mean that the food tastes bland. A lot of flavor can be created with herbs, spices, citrus fruits, vinegar and aromatic ingredients. At the same time, it is worth keeping an eye on hidden sources of salt in finished products and seasoning sauces. In this article you will learn why a moderate salt intake is important and how you can use less salt step by step when cooking.
Why is it worth eating less salt?
Table salt consists predominantly of sodium chloride. Sustained high sodium intake can increase blood pressure and thereby increase the risk of cardiovascular diseases such as stroke and heart disease. Kidney health can also be affected by high salt intake.
The World Health Organization recommends adults consume less than 2,000 mg of sodium per day. This equates to less than 5g of salt daily – about a level teaspoon from all sources combined. It's not just the salt that we add ourselves when cooking that counts: a large part comes from bread, ready meals, snacks, seasoning sauces and restaurant food.
1. Herbs and spices instead of additional salt
Fresh and dried herbs and spices add flavor and variety to dishes. For example, try basil, parsley, thyme, rosemary, oregano, paprika, cumin, curry, pepper, chili, garlic or ginger. Spice mixtures can also be helpful - pay attention to the list of ingredients, as some already contain a lot of salt.
Tip: Add fresh herbs and delicate spices sometimes towards the end of the cooking time. Briefly dry-roast whole spices in a pan to intensify their aroma.
2. Add freshness with citrus fruits
Lemon and lime juice add acidity and freshness to dishes. This acid can make flavors stand out more, helping to use less salt. A little grated peel from untreated citrus fruits can also give dishes an intense aroma.
For example, citrus juice goes well with vegetables, legumes, salads, dressings, marinades and baked vegetables. It's best to add it little by little and season the dish.
3. Use vinegar specifically
Apple, red wine, white wine or balsamic vinegar can round off the taste of dressings, marinades, sauces and vegetable dishes. As with citrus fruits, the acidity provides contrast and allows other flavors to stand out more clearly. Start with small amounts and adapt to the dish.
Pay attention to the nutritional information on ready-made vinegar preparations and dressings: Not every finished product is low in salt.
4. Use natural sources of umami
Umami is often described as savory, spicy or full-bodied. It is one of the five basic taste qualities along with sweet, sour, salty and bitter. Certain foods contain free glutamate or other flavor-active compounds that can increase the umami impression.
Plant-based ingredients with a pronounced umami aroma include:
- Tomatoes: Particularly ripe tomatoes and tomato paste bring an intense, savory-sweet note.
- Mushrooms: Dried shiitake and other aromatic mushrooms in particular provide strong umami notes.
- Soybeans and Tofu: Fermented soy products such as low-sodium versions of miso or soy sauce can provide umami - but often contain a lot of salt.
- Algae: Kombu and other edible seaweeds contain natural glutamate compounds. Here too, it is worth taking a look at the sodium content.
- Yeast flakes: They add a savory flavor to sauces, soups and vegetable dishes. Yeast flakes and yeast extracts differ in salt content, so check the label.
- Fermented vegetables: Fermented ingredients can contribute a lot of flavor, but are often high in salt and should be dosed accordingly.
Not all vegetables that taste aromatic or spicy are automatically particularly rich in umami. Kale, for example, is valuable for its nutrients, but sulforaphane is not the typical umami flavoring agent. Celery, carrots and peppers can also add flavor to dishes, but are not reliable sources of umami that are particularly rich in glutamate.
Important: Soy sauce, miso, yeast extract, bouillon cubes and many fermented products can themselves contain a lot of sodium. Use them sparingly or specifically choose salt-reduced versions.
5. Roast and sear for more flavor
Roasting, grilling, baking and searing produce intense roasted aromas. This allows vegetables, legumes and other ingredients to be tasty even with less added salt. Onions, garlic, tomatoes and mushrooms develop additional sweetness and depth when cooked slowly.
Homemade broths with little or no salt are also a good alternative to many instant bouillon cubes. Also try cooking rice, pasta and grains without salt at first and seasoning the finished dish with herbs, acid and spices.
6. Use fat and oil consciously
Olive oil, canola oil, sesame oil or nut oils can improve the taste and mouthfeel of a dish. However, they do not directly replace salt and do not automatically lower the sodium content of a dish. An aromatic oil, along with herbs, spices and acid, can help to balance the taste of a dish.
Olive and rapeseed oil, for example, are suitable for a plant-based diet. Butter or lard are not necessary ingredients to create flavor.
7. Identify hidden salt springs
A large portion of salt intake comes from processed foods. When shopping, compare similar products and, if possible, choose versions with less salt. Often relevant sources are bread and baked goods, cheese, ready meals, salty snacks, broths, seasoning sauces, dressings, pickled foods and plant-based meat alternatives.
Canned beans and vegetables without added salt are a good choice. If only salted versions are available, rinsing under running water can reduce the sodium content. When eating out, you can ask for sauces to be served separately and, if possible, to prepare the dish without additional salt.
How does the change succeed?
Reduce the amount of salt gradually instead of eating everything unsalted overnight. The taste can adjust to less salt over time. First taste with herbs, spices, lemon or vinegar and add salt - if necessary - sparingly at the end.
Salt substitutes containing potassium chloride may be an option for some adults. However, people with kidney disease or those taking medications that affect potassium levels should not use such products without medical advice. In addition, table salt used in Germany should be iodized unless individual medical recommendations speak against it.
Conclusion
Using less salt can be done with a little experimentation. Herbs, spices, citrus fruits, vinegar, roasted aromas and herbal umami ingredients bring flavor to the plate. It is also particularly effective to use heavily processed and high-salt products less often and to compare the nutritional information when shopping.
The WHO recommends adults consume less than 5g of salt per day. It's not about preparing every dish completely salt-free, but rather keeping an eye on your entire daily intake.