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Cut the Salt: Tips to Reduce Salt Intake

  • Marlon Mata
  • March 10, 2011

We all know that salt is a necessary ingredient in cooking. After all, how we taste our food depends on the amount of salt that we throw into it. Now, the problem here lies on the amount of salt that we actually put in. As I have mentioned in my previous article, salt in itself is not evil. What makes it evil is the generosity of people when it comes to using it.

Although reducing salt content is the name of the game these days, this may be a practice that can prove to be a challenge. After all, we grew up using salt. We may not be able to taste our food the same way again without salt. Still, there are plenty of ways to make our food tasty without bringing it the salt shaker.

Here are simple tips that you can try at home:

1. Be spicy ” the reason we often use salt is because our food is bland. Why don’t you try using spices to add some zing to our meals? Chile, oregano, curry powder, and ginger works as excellent flavor enhancers without the need for salt. Try it
2. Be fresh “ meat and vegetables that have been preserved or in the market grocery display too long often lose the flavors that fresh produce has. This makes you use more salt. Why not go for the freshest ingredients, then? Not only will your dishes taste good, you also reduce salt, too.
3. Be small ” in terms of sauces and dips. These stuffs are often high in salt, so avoiding them is a must. But if the dish really needs them, then have a small amount ready by their side. Usually, people wouldn’t use the sauce too much.
Cut the Salt: Tips to Reduce Salt Intake4. Be drained ” when it comes to canned meat and vegetables. In order to preserve them, salt is often added to the solution. You can further reduce the salt content of the preserves by soaking them in fresh water before you cook them.
5. Be balanced ” there are times when a dish really needs to be salted. Now, if that happens, then make sure the side dishes have little or no salt at all. It’s all about compromise here. For example, beef steaks often have a high salt content, so you should partner it with steamed vegetables or fresh fruits.

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