Shake the Salt out of Your Cooking

By Sidra Forman, Best Life Recipe Developer

As part of the Challenge program, you've been working on cutting your sodium intake (see Be Salt Savvy). When it comes to processed foods, this means opting for lower sodium or no-salt-added varieties whenever possible. But cutting back on the amount of salt in your cooking requires a little more creativity. That's where herbs, garlic, onion and lemon come in. These ingredients add a lot of flavor but no sodium and virtually no calories to your favorite dishes.

Plus, they often offer health benefits, too. For instance, studies suggest that garlic can help strengthen your immune system and reduce your risk for heart disease and some cancers. Lemon peel may have cancer-fighting properties. Onions, like garlic, have been connected with a lower risk for heart disease. And herbs like sage, basil, mint and rosemary are rich in disease-fighting antioxidants, such as rosmarinic acid, which has been shown to offer protection against inflammation and cancer. Oregano is also a rich source of antioxidants. Take a look at some of the flavorful options you can use in place of salt, and how you can incorporate them into your cooking!

Garlic, a member of the lily family, is available year-round. To buy the freshest garlic, look for firm, plump bulbs with dry skin. You can store whole bulbs in a dry, open container in a cool, dark place (don't refrigerate) for several weeks. Roasted garlic is great to use in a variety of dishes because it produces a more mellow taste that complements—instead of overpowering—most foods, and it's also easier to digest. A time-saving tip: Roast several heads of garlic at a time, and leave them cleaned in your refrigerator for future use. (You can store roasted garlic in the refrigerator for up to a week.)

Lemon juice and zest infuse flavor into salads, grain dishes, cooked meat, poultry and seafood. Lime also works for most of the same dishes.

Onion, sweet when cooked and sharp when raw, adds a layer of flavor to soups, salads, stews, sandwiches and many other dishes. Look for firm flesh, with no sprouts shooting out of the tops. Vidallia or red onions are sweeter, and workwell in dishes that call for raw onions. Green onions (scallions) are generally milder, and go well in salads, and tossed on cooked meats, fish, tofu and chicken.

Basil goes wonderfully with a number of vegetables, including tomatoes, eggplant and most greens. To use, remove the stem and either chop or break the leaves into large pieces. You can cook veggies with a little basil or add some after the vegetables have cooked. You can also add basil raw to salads. Most basil is mild and fresh-tasting, so feel free to use it generously.

Chives have a mellow, fresh onion flavor. You can use them in any dish or recipe that calls for onion. Finely chop or break them into large pieces, and use as a garnish or mix right into dishes like a bean salad or brown rice. As a rough guide, add one teaspoon of chives to ½ cup of food.

Italian parsley has an earthy but fresh taste, and can be used to enhance the flavor of vegetables, fish, beans or whole grains. Remove the whole leaves from the stem and either leave whole or chop. Add approximately one tablespoon raw parsley to every ½ cup of food just before serving.

Lavender has a strong and distinct flavor, so use it sparingly. Remove lavender from the stem and chop finely, then add a small pinch to season ½ cup of sliced peaches.

Lemon verbena is commonly used to make a delicious after-dinner tea in France. It has a pleasant, fresh and subtle lemon flavor. To make a cup of your own, add one teaspoon of fresh lemon verbena to a cup of hot water and let it seep for a couple of minutes before drinking.

Mint is a refreshing addition to savory foods, such as tomatoes, cucumbers and whole grains. To use, remove the leaves from the stem and chop. Add one teaspoon (or more, if desired) to one cup of food right before serving.

Oregano has a unique earthy taste and can be cooked with your food for a subtle flavor or added fresh just before serving for a bolder flavor. Use ¼ teaspoon for every ½ cup of food before cooking, or a pinch of raw finely chopped oregano to ½ cup of food just before serving. It goes great with most veggies, and can also be used to punch up your poultry dishes.

Rosemary has an intense woody taste, and is a great complement to root veggies, chicken or red meat. Remove from the stem and chop finely. Add a large pinch to ½ cup of food before cooking.

Sorrell has a fresh lemony flavor that goes perfectly with fish, such as cod or striped bass. To use, remove the center stem and julienne, then and add to your food just before serving. As a general guide, use one tablespoon of julienned sorrel for a serving of fish. Sorrel also adds zest to salads and vegetable dishes.

Thyme goes great with cucumbers, squash or any fish. There are many varieties of thyme, but nearly all are mild, earthy and delicious. To use, remove from the stem, and use one teaspoon for every ½ cup of food before cooking, or a large pinch of raw thyme to uncooked or cooked foods.