How To Season & Flavor Your Food Without Salt

If you are on a renal diet and you are trying to add flavor without salt, you may think it is impossible as sodium and salt seem to be everywhere. But I am here to tell you that there are plenty of options for many different spices that you can use to make your meals delicious without the extra sodium worries.

Can You Make Food Taste Salty Without Salt?

What Is The Healthiest Substitute for Salt?

The healthiest substitutes to season food without excess salt comes from fresh herbs, garlic, onion, and vinegar. Fresh herbs are healthy because they are fresh and untouched by preservatives and other additives. Fresh garlic is also a wonderful and healthy alternative that is widely popular as a seasoning for savory flavor already. Onion and vinegar can add great flavors. All in all, if you are looking for a standout healthiest alternative, garlic would be the number one. Garlic has many health benefits, such as lowering blood pressure, lowering cholesterol, and has powerful antioxidants. It is an all-around great addition to your meals.

Is MSG a Good Salt Substitute?

While MSG is not a complete sodium replacement, it may be good to use for those on low sodium diets, like those with chronic kidney disease. MSG stands for monosodium glutamate, and glutamate is already present in some levels in your food and in your body. Many studies have shown that by using MSG as a replacement for table salt, people showed a decrease in overall sodium in their diets. So, while it is not the healthiest replacement, it does add flavor while reducing the sodium intake in comparison with those who use table salt to season.

How To Add Flavor or Seasoning To Your Food Without Salt

Cumin

Cumin may not be a major player when most people think of seasonings, but it is used for many things. Popular in taco and grill seasonings, this spice is earthy, has slight notes of citrus, and pairs well with spices such as peppers and red pepper flakes. It can be very versatile and makes wonderful grilled meat and vegetable seasoning.

Dill

Dill is probably the most popular for its role in pickling and the flavors which come from pickles. In its herb form, dill is fresh, slightly sweet, and has a bit of an earthy or grassy smell and flavor to it. It is most notably used in light Mediterranean dishes, cold soups, seafood, along with things like pickles.

Garlic

As I mentioned above, garlic is one of the healthiest and most popular types of seasonings out there. It is used in nearly every meal and has plenty of positive qualities for your health, from anti-inflammatory abilities, antioxidants, lowering blood pressure, and lowering cholesterol. This seasoning component produces a bit of a nutty and mustard-like flavor when cooked and added to dishes. Popular in pastas, breads, and a variety of meat and seafood dishes, this is a no-brainer to have around your house to add flavor without salt.

Basil

Basil is an interesting herb that is related to the mint family. As such, its flavors are quite a mix of strange yet delicious notes ranging from sweet, minty, licorice-like, and slightly citrus. There are many different types of Basil, all with different flavors and purposes, but the most popular you are likely to find is the sweet basil variation. Basil is a great way to add a fresh and slightly sweet element to things like tomato soup, Caprese salad, Asian and Indian foods, and chicken dishes.

How To Make Food Taste Salty Without Salt

Add Lemon Juice or Citrus

Lemon, and citrus juices can be added to dishes to produce a salty flavor even when there has been no salt added. The acidity of the citrus juice cuts through the other flavors and helps to bring the whole dish together in whatever you are using. Great when used with chicken and seafood, lemon juice can be used whenever you would like more salt flavor by adding it into the mixture.

Add Vinegar

There are many different kinds of vinegar, and they each can add a different level of flavor and saltiness to the dish you are creating. Red wine vinegar can brighten up the flavors of a red meat dish like steak or mushrooms risotto. Apple cider vinegar can be used to add a light tart flavor to chicken, some desserts, and other dishes that call for a subtle sweetness. White wine vinegar can be used in nearly any dish as it is light enough to add saltiness and brighten up any rich flavors that may be present also.

Tart Fruits

Just as the tartness of vinegar can bring out the saltiness and other flavors present in your dishes, so too can fruits! It may seem odd to think of fruits as a way to make food taste salty without salt, but things like pomegranates, raspberries, and even cranberries can be great ways to add salty flavors and additional flavors you will love to your favorite dishes. The acidity of these tart fruits helps to produce their salty taste, but the other elements like sweetness and tanginess add depth to the dishes, especially with things like chicken, stews, savory dishes, and of course, sweet dishes too.

Cooking Without Salt Tips

The most important tip when cooking without salt is to be watchful of your ingredients. You want to make sure the ingredients you are starting with don’t already have high sodium levels. This means you should buy a lot of fresh ingredients and definitely avoid pre-seasoned items unless you know salt was not used.

You don’t want to start out with additional sodium levels that you do not need. A few more tips are to understand the flavors you want to bring out in the dish, we all use salt but do we know why? It brings out the flavors and can cut through a lot of bitterness in dishes, but so can many other seasoning options.

So, be sure you actually understand your seasoning options and what you can get out of them. A light dish can be made fragrant and fresh with dill. Chicken can be made more earthy and nutty with cooked garlic, and red wine vinegar is a wonderful way to bring out the best flavors in sautéed mushrooms. Garlic should always be cooked to bring out the maximum flavor and to dull down its pungent odor.

The final tip I have for cooking without salt is to experiment with different things and taste as you go! There is nothing worse than thinking you are adding all the right things, but then the dish is done, and it tastes a little off. So, while you are learning what flavors and herbs to add, be sure to taste as you add to know the effects of each seasoning.

Knowing how to season and flavor your food without salt is a healthy option and will help make your salt-free meals tastier.

If you are feeling lost at the prospect of seasoning your meals without salt, then don’t worry! This actually opens you up to a whole world of seasonings which are so much better for you health wise. There are plenty of creative ways to add salty flavors without adding sodium into your diet, from interesting things like pomegranates to more notable herbs such as garlic.