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Low-Sodium Seasoning Ideas and Recipes

Low-Sodium Seasoning Ideas and Recipes

The average American consumes 3400 milligrams of sodium per day. The FDA recommends 2300 milligrams a day for low-risk Americans, but 1500 milligrams per day for many others including people over 51, African Americans and those with high blood pressure. This means that the average American consumes significantly more than the recommended daily dose of sodium, and those that are in the high-risk category are consuming dangerously more.

This is of particular importance for menu-planning in healthcare facilities. The food prepared in these kitchens is often served to patients with high blood pressure, kidney disease or other issues that require a low-sodium diet. And while salt is unquestionably delicious, the good news is that there is a host of alternative flavorings out there. With creative cooking and the use of fresh herbs and spices, there is no reason why a low-sodium diet should relegate patients to a life of rice cakes and celery sticks.

For ideas and inspiration for your low-sodium menu items, we’ve created a cheat sheet for busy chefs. Use the chart below to discover spices and herbs that add some sodium-free zing to any staple ingredients.

If you’re making…

Ditch the salt and try…

Sample recipes

 

Fish

Basil, curry powder, dill, garlic, lemon juice, mustard (dry), nutmeg, paprika, parsley, sage, turmeric

Bahamian Baked Grouper

Chicken

Allspice, bay leaves, caraway seeds, curry powder, garlic, ginger, lemon juice, mustard (dry), nutmeg, onion, paprika, parsley, rosemary, sage, thyme

Sauteed Zuccini with Lemon-Thyme Chicken

Beef

Allspice, basil, curry powder, dill, mace, nutmeg, rosemary, sage, savory

Indian Pot Roast

Lamb

Allspice, basil, bay leaves, caraway seeds, chives, curry powder, dill, garlic, lemon juice, mustard (dry), nutmeg, onion, paprika, parsley, sage, savory, thyme, turmeric

Middle Eastern Lamb

Meatloaf

Allspice, basil, chives, caraway seeds, mustard (dry), nutmeg, rosemary, savory

Low Sodium Meat Loaf

Rice

Allspice, curry powder, dill, garlic, mustard (dry), onion, paprika, rosemary, sage, savory, turmeric

Dirty Rice

Bread

Caraway seeds, cinnamon, mace, rosemary

Honey Almond Focaccia

Stuffing

Allspice, onion, rosemary

Turkey Stuffing

Soup

Basil, bay leaves, caraway seeds, chives, curry powder, dill, garlic, onion, paprika, parsley, savory, thyme

Vegetable Carrot Soup

Stew

Allspice, basil, bay leaves, caraway seeds, onion, sage

Beef and Plum Stew

Casserole

Allspice, caraway seeds, chives, curry powder, dill, garlic, lemon juice, mace, mustard (dry), onion, paprika, pimiento

Low Sodium Green Bean Casserole

Vegetables

Chives, vinegar, garlic, lemon juice, onion, paprika, parsley, pimiento

Veggie Stir Fry

Salad

Basil, caraway seeds, chives, vinegar, dill, garlic, lemon juice, mace, mustard (dry), onion, paprika, parsley, pimiento, savory, thyme

Spicy Southwestern Slaw

Potatoes

Dill, garlic, lemon juice, mace, nutmeg, rosemary

Better Mashed Potatoes

Sauces

Allspice, basil, chives, vinegar, dill, mustard (dry), onion, paprika, parsley, rosemary, thyme, turmeric

Spicy Lime, Cilantro and Garlic Marinade

In addition to replacing salt and salty bouillon with other seasonings, it is important to read the labels of other ingredients used as sodium can sneak into sometimes in unexpected places. Look out for canned foods, barbecue sauces, ketchup, salad dressings, soy sauce and cheeses. With due diligence and creative flavoring, maintaining a low sodium diet can be easy and delicious. 

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