Replace the salt in the kitchen

Replace the salt in the kitchen: the list of alternatives to salt for a low-sodium diet. The tricks to replace the salt in the kitchen and not eat "tasteless ".

I often hear that thesaltis the major cause ofwater retentionand ofcellulite. In my opinion, the real cause of water retentionis poor hydration. If your problem is water retention, you are well advised to limit the use of salt in the diet but you would do even better to increase the amount of water you drink during the day. For more information:how much water to drink per day.

Another factor that may prompt you to wantreplace the salt in the kitchenit is arterial hypertension. Those suffering from high blood pressure, in addition to being monitored periodically by their trusted doctor, should be followed by a good nutritionist so as to embrace a low-sodium and potassium-rich diet. In this article we seehow to replace salt in the kitchento continueeat with gustowithout contraindications.

Why you should limit your salt intake

According to the National Research Institute for Food and Nutrition (INRAN), our body should not consume more than 5 grams of salt per day, yet the same Institute has estimated that an average Italian takes more or less double.

The risks associated with excessive salt consumption are now well known: arterial hypertension, increased risk of contracting heart and cardiovascular disease, kidney overload, water retention ... These are all good reasons forlimit the consumption of saltand learn how to replace it in the daily diet.

Thesaltthat we add in the preparation of our dishes is only a small part of thesaltoverall we assume. Salt is naturally present in foods, and most of the packaged foods we buy are already added with salt. In short, salt is found in the most unsuspected foods.

Alternatives to cooking salt

In the world of spices we find a large number of ways toreplace the salt in the kitchen. An excellent alternative to saltthey are spices, essential oils, alternative condiments such as lemon and vinegar. In the article entitled "Alternatives to cooking salt” we have seen salt substitutes that still contain sodium (soy sauce, miso, Hawaiian salt…). On this page we will look at the NaCl-free alternatives (Sodium chloride, chemical name of the municipalitycooking salt).

The aromatic herbs that can replace salt in cooking food are:

  • Basil
  • Chervil
  • Laurel
  • Mint
  • Sage
  • thyme
  • Coriander

Other very useful foods for the replacement of table saltthey are celery, parsley and hot pepper. In particular, with the dried celery a compound known asvegetable salt or celery salt. To prepare thecelery saltwe recommend using dark celery, black mountain celery also known as lovage, botanically calledLevisticum officinale.Mountain celery tastes close to celery, but with a much more intense, more pungent aroma which makes it very pleasant and more suitable forreplace the saltin the preparation of food in the kitchen. For all information, please refer to the articles:

  • Celery salt, properties and where to buy it
  • How to make celery salt at home

The use of spices to replace salt in the kitchen

Dried oregano is excellent for enhancing the flavor of fish and marinades. You can make a mixture of spices and aromatic herbs to completely or at least partially replace the salt used to season fish and meats.

A good blend is dried oregano, paprika, chili powder, cumin, cayenne pepper and lemon zest.

To salt the soups you can use a mixture as described above but added with a good portion of dried and ground celery and black pepper.

Turmeric and garlic can also be useful in replacing salt in the kitchen, as can the use of essential oils. To replace the salt in the kitchen, you just have to experiment with new dishes, new condiments and new flavors.

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Video: How to Make Celery Salt - A Healthy Alternative to Salt (January 2022).