Salt substitutes

Salt has always been one of the most used ingredients in cooking: a simple sprinkling makes any dish instantly tastier. However, the recommendations of the World Health Organization (WHO) emphasize that we should not exceed 5 grams of salt per day , while most people consume on average almost double. This habit, if continued over time, can have a significant impact on our health.

Excessive salt intake contributes to increased blood pressure , high blood pressure is one of the main risk factors for cardiovascular disease, so gradually limiting sodium in your diet promotes the well-being of the entire circulatory system . In addition, sodium retains fluids in the body, often causing swelling and a feeling of heaviness, especially in the legs and ankles. By reducing the amount of salt added to foods, you combat water retention, helping the body to expel excess water more easily.

To avoid perceiving dishes as “insipid”, it is advisable to start reducing salt in small steps, perhaps replacing part with spices, aromatic herbs or other natural flavourings . In this way, the palate will gradually adapt, and it will be easier to discover that it is possible to enjoy excellent dishes even with less salt . Reducing salt consumption, therefore, does not mean giving up flavour, but learning to cook and season with awareness .

What are salt substitutes?

A salt substitute made from herbs and spices is a blend created to flavor dishes with a significantly reduced sodium content compared to traditional salt. In practice, instead of using the classic sodium chloride , it uses the natural flavoring of herbs , spices and dried vegetables that, combined together, give the food an equally satisfying boost of flavor.

The main goal of these mixes is to provide flavor without overdoing it with salt . This helps to limit the risk of hypertension and other disorders related to excessive sodium consumption.

Herbs such as thyme , oregano, dried vegetables such as onions and spices such as paprika or turmeric provide different aromatic profiles, capable of enriching every dish: from the pungent and spicy note of mustard to the herbaceous one of rosemary , from the sweetness of paprika to the freshness of dill.

Spices and herbs contain antioxidants , vitamins and minerals. Although they are present in varying quantities, they contribute to a diet richer in substances useful to the body.

These mixes can be added directly during cooking or raw , helping to better dose the flavor. In this way the palate is trained to appreciate more delicate and natural flavors .

If you want to replace salt in your cooking without sacrificing taste , there are several types of salt substitutes, each designed to enrich recipes with specific flavors and inviting aromas.

• Classic : Thanks to the presence of aromatic herbs, it goes perfectly with pasta or rice dishes, enhancing the fresh and natural component of the ingredients.
• With Garlic : An excellent choice for giving a bold touch to fish-based preparations, such as salmon, sea bream or sea bass, adding a tasty note without excess salt.
• With Turmeric : Ideal for those who want to combine the benefits of a low-sodium diet with the properties of this spice with a characteristic taste. It is particularly suitable for seasoning meat sauces, rice and risottos.
• Smoked : The perfect variant for those who love grilled meat or want to make burgers and skewers more intriguing, thanks to a smoky hint that makes the dishes more full-bodied and inviting.
• Spicy : Designed for those who appreciate a pinch of liveliness in the kitchen, it is fantastic in sauces and gravies, giving a strong and slightly spicy character to condiments.

Cooking Techniques That Make the Most of Salt Substitutes

Using spices, herbs and natural mixes instead of traditional salt opens up a world of possibilities in the kitchen. However, to obtain truly tasty results, it is essential to choose the right cooking method that allows these aromas to best unleash their potential.

• Marinade : an often overlooked step, but crucial in giving flavor to meat, fish or vegetables before cooking. Combine an acidic element (apple vinegar, lemon juice, white wine) with a fat (extra virgin olive oil) and your favorite salt substitutes. Acidic liquids open the structure of the tissues, favoring the penetration of aromas . In this way, already in the initial seasoning phase, the food will be tasty without requiring additional salt.
• Baking in Parchment Paper : This is the ideal strategy for dishes in which you want to enhance the aromatic notes of salt substitutes. Place the food (fish, chicken or vegetables) on a sheet of baking paper, sprinkle with herbs and spices, add a drizzle of oil and close the parcel tightly so that the vapors remain inside. The steam that is created inside the parcel concentrates the aromas , avoiding the dispersion of flavors.
• Aromatic Sauté : If you prefer a more decisive dish, an aromatic sauté can be the right solution to start the preparation of sauces , risottos or stews. In a pan, heat a drizzle of oil and add chopped onion, carrot, celery or garlic, along with the salt substitute of your choice. During the browning, the aromas are released and blend, creating an intense base that allows you to use less salt later.
• Steaming : often associated with light and delicate dishes , but with the addition of salt substitutes it becomes anything but banal. Season vegetables, chicken or fish with herbs, salt substitutes and a drizzle of oil, then place them in the steaming basket. The constant humidity during cooking allows you to preserve the flavor and nutrients of the food, while the chosen aromas spread naturally.
• Grilling and Barbecue : A low-salt diet doesn’t mean you have to give up the bold flavors of a barbecue. Before placing meat or vegetables on the grill, pat them dry with a cloth and sprinkle on your favorite salt substitutes (such as “smoked” or “spicy” for flavor). The intense heat caramelizes the surface and intensifies the aromas, ensuring a full-bodied, rich flavor .

Tips for Getting Used to Less Salt

Getting used to eating less salt is not just a matter of taste , but also an important step towards a healthier and more balanced diet . Reducing sodium helps keep blood pressure under control, combats water retention and, in general, protects the health of the cardiovascular system. However, for those who are used to salty dishes , the transition can seem difficult. Here are some practical tips to gradually reduce salt without giving up the pleasure of eating.

Proceed in Small Steps : Drastically reducing salt can be unpleasant for the palate, accustomed to a decidedly salty taste. It is better to start by decreasing the dose of salt by a small percentage at a time, gradually replacing the missing part with aromatic herbs, spices and natural flavorings.

• Taste Before Adding Salt : A common mistake is to add salt to food without checking whether the dish is already tasty enough . Learn to cook carefully: prepare the dish, give it time to cook properly and only after a first taste decide whether to add a small amount of salt or whether the flavors are already well balanced.
• Play Up Natural Sweetness and Acidity : One trick to make a low-salt dish more enjoyable is to balance out the other flavors present. For example, you could add a touch of natural sweetness with a pinch of brown sugar , honey, or maple syrup in sauces and gravies. The acidity of lemon juice, lime, or apple cider vinegar, on the other hand, can liven up meat, fish, and vegetable dishes, without resorting to excessive salt.
• Use Aromatic Herbs and Spices : Oregano , rosemary, basil, paprika, curry and chili pepper are just some of the endless possibilities for flavoring foods. These alternatives not only provide intense and pleasant aromas, but also contribute to the supply of antioxidants , vitamins and minerals precious to the body.
• Focus on Food Quality : When reducing salt, quality raw materials make the difference. Fresh and genuine ingredients , such as seasonal vegetables, lean meat, fish and legumes, retain a more marked natural flavour and do not need large quantities of salt to be pleasant to the palate.
• Choose Cooking Methods That Enhance Flavor : Baking in foil, marinating, aromatic sautéing, and slow cooking are techniques that allow you to maintain or even intensify flavors , making excessive use of salt superfluous.