Hold the Salt, Keep the Flavour!
Salt is an essential ingredient in most meals, it is commonly used to enhance the flavour of food and even to preserve it. However, too much salt in our diet can be detrimental to our health. According to the World Health Organization (WHO), a high salt intake is linked to high blood pressure, which increases the risk of heart disease and stroke, two leading causes of death worldwide.
Reccomendations
The WHO recommend that we eat no more than 5g of salt per day (that’s around one teaspoon), and that includes the salt you find already in foods. However, the average person in the UK eats around 8.4g of salt per day and in Ireland it’s thought to be even higher at around 10g per day [3].
Reducing salt in our diet does not mean sacrificing flavour - there are many ways to add flavour without the harmful effects of salt. Here are our 5 top tips to hold back on the salt and keep the flavour!
1. Use Herbs and Spices: Adding herbs and spices to your food is a great way to add flavour without using salt. Some popular choices include basil, cilantro, cumin, garlic, ginger, oregano, rosemary, and thyme. Experiment with different combinations to find your favourite flavour.
2. Add Citrus: Lemon, lime, and orange zest can add a fresh burst of flavour to any meal. Citrus can be used to marinate meat or to add a freshness to salads or roasted vegetables.
3. Experiment with Vinegars: Vinegars such as apple cider, balsamic, and rice vinegar can add a tangy flavour to meals. They can be used in dressings, marinades, and sauces.
4. Try a Homemade Broth: Homemade broth is a great way to add flavour to soups and stews without using salt. You can use vegetables, herbs, and spices to create a flavourful broth by slowly sweating them until soft.
5. Onion and garlic: These staples compliment most savoury dishes so can be great to take the focus away from salt. Caramelised onions in particular can bring a deep umami flavour to stews, soups and pasta sauces.
Reducing salt in our diet may be essential for maintaining good health. By incorporating different flavours such as herbs, spices, citrus, vinegar, and homemade broth, we can still enjoy delicious meals.
Let's hold the salt and keep the flavour!
Sources
2. We're all eating too much salt - here's why that matters - BHF