Most herbs, spices, and table wines do not contain sodium, nor cholesterol and fat; they can be used in place of salt as seasonings. You will find that flavoring substances such as black pepper, onion, green pepper, garlic, lemon juice, and vinegar complement and enhance the natural goodness of food. When using herbs and spices, use them sparingly because a little goes a long way. However, if you use fresh rather than dried herbs, use twice the amount.
To keep a ready supply of seasonings on hand, try using a combination of herbs instead of salt in your saltshaker. You can make your own herb shaker by combining:
½ Tsp cayenne pepper
1 Tbsp garlic powder
1 tsp basil
1 tsp marjoram
1 tsp thyme
1 tsp parsley
1 tsp mace
1 tsp onion powder
1 tsp ground black pepper
1 tsp sage
1 tsp savory
This will enhance the flavors of meats and vegetables in the kitchen or on the table.
Table wines are fine to use in cooking, but avoid flavoring your meats with “cooking wines” as they contain added salt. As with herbs, a little wine goes a long way. You can devise your own flavorful marinades by using wine, vinegar, and oil or unsalted salad dressings. Lemon juice, vinegar, Tabasco sauce or unsalted liquid smoke are also great for adding flavor to meats, soups and vegetables.
Use onion or garlic powder, celery seed or flakes as indicated in a recipe instead of flavored salts such as onion salt, celery salt and garlic salt.
As flavor enhancers to heighten the taste of the foods, I would recommend the following low sodium alternatives:
Beef: Bay leaf, dry mustard powder, green pepper, marjoram, fresh mushrooms, nutmeg, onion, pepper, sage, thyme.
Chicken: Green pepper, lemon juice, marjoram, fresh mushrooms, paprika, parsley, poultry seasoning, sage, thyme.
Fish: Bay leaf, curry powder, dry mustard powder, green pepper, lemon juice, marjoram, fresh mushrooms, paprika.
Lamb: Curry powder, garlic, mint, pineapple, rosemary.
Pork: Apple, applesauce, garlic, onion, sage.
Veal: Apricot, bay leaf, curry powder, ginger, marjoram, rosemary.
Asparagus: Garlic, lemon juice, onion, vinegar.
Corn: green pepper, pimiento, fresh tomato.
Cucumbers: chives, dill, garlic, vinegar.
Green beans: dill, limon juice, marjoram, nutmeg, pilmiento.
Greens: onion pepper, vinegar.
Peas: green pepper, mace, onion, paprika, parsley.
Rice: chives, green pepper, onion, mushrooms, saffron.
Squash: Cinnamon, ginger, mace, nutmeg, onion.
Tomatoes: Basil, marjoram, onion, oregano.
Soups: A pinch of dry mustard powder in bean soup; a small amount of vinegar or allspice in vegetable soup; peppercorns in skin milk chowders; bay leaf and parsley in pea soup.
Kali S. Winters