I love all the ways you can add flavor without sodium — I have tons of spices and love using fresh herbs, lemon juice, and lots of onion, garlic, bell pepper, and celery. While I use all of these ways to spice up my meals, I never thought of them as sodium replacements.

Just as flavor enhancers. Great post! Great suggestions…I love salty foods, but they make me puffy. NOT a good look. I need to do a slow wean and your ideas will be most helpful! Slow weaning is the way to go! I love your blog! Just looking at those delicious meals made my mouth water!

We are always looking for ways to cut out excess sodium in our diet, this is a very helpful post! It is amazing how much the average daily intake is, pretty scary. We stopped buying already made soup, we only make soup now. The sodium in store bought soup freaked us out. Take care, Hugs, Terra.

What a fantastic and thorough roundup, Priscilla. I love them all, but especially the Moroccan Kefta Tagine with Charmoula!!! Bookmarked the post for future making! I LOVE this post! I always season well so no one will ever have to add extra salt, ut I love these substitutes for it!

Hi Diane — click on the photos to go to the recipe. Sorry, but I have not run them through a nutritional analysis, but know that they are low sodium because no salt is added in the form of seasoning, only fresh or frozen produce, and what few canned products I use are no-salt added.

There is some sodium that occurs naturally in the meat. None of these suggestions except perhaps citrus and lemon juice, offer anywhere close to the immediate kick of salt, combined with the freedom of being able to sprinkle it on just about anything.

We need a real solution to this issue. Hi Ken — When your physician mandates a low sodium diet, you have to change your eating habits and adjust to not relying as much on salt to enhance the flavor of food. It definitely takes time to adjust your taste buds to less salt.

The salt intake of Americans is far above the AHA recommended amount, largely due to the amount of processed and fast food that we eat. Cooking at home and not using processed boxed or canned foods is a huge step in the right direction. You can still sprinkle a little salt on your food, especially if none or very little has been used in cooking.

And a dietician informed me that there are kosher salts with half the salt with loads of flavor. And learning new recipes, especially if they include garlic, which really have a salty flavor!

Instead, rank potassium chloride based substitutes.. Dear Sir — If a person has kidney disease, or is on medication for their heart, kidney, or liver, potassium chloride is not an option.

By reducing your craving for salt you can learn to appreciate new flavors and flavor combinations. Try fresh garlic or garlic powder, lemon juice, flavored vinegar, salt-free herb blends, cumin, nutmeg, cinnamon, fresh ground pepper, tarragon, oregano and many others to unleash the powerful flavors these salt-free herbs and spices have to offer.

Which one of these specifically do you recommend putting in the stock instead of salt? fresh or dried garlic 3. fresh or dried onion 4. sun dried tomatoes 5. natural herb and spice blends 6. nutritional yeast 7. vinegar 8. coconut aminos 9. black pepper paprika cinnamon oregano kelp flakes and granules bonito flakes umami powder chili powder low salt hot sauce red pepper flakes dill curry powder low or no salt salsa.

Looking for some not-so-salty swaps? These no to low salt options deliver on flavor while holding on sodium. Lemon juice can be used in just about any recipe that calls for salt, including soups , meat dishes, and stir-fries. Lemon juice may be particularly beneficial for folks with hypertension.

Some research suggests that lemon could help lower blood pressure. Garlic is an excellent source of antioxidants. Eating this veggie regularly might help boost your health in a number of ways, like reducing your blood pressure and inflammation.

Like garlic, onion can be used fresh or in powdered form to add salt-free flavor to recipes. Try chopping up salt-free sun-dried tomatoes and adding them to egg dishes , stir-fries, and baked goods for a pop of flavor. Just make sure to double check the ingredient list when choosing a sun-dried tomato product.

Due to the demand for tasty, low sodium flavoring, many companies offer natural herb and spice blends that can be used in place of salt in your favorite recipes. For example, Bragg Organic Sprinkle Seasoning is a blend made with rosemary , onion, garlic, thyme , red bell pepper, carrot, tomato, black pepper, basil, Bragg organic extra virgin olive oil , parsley, tarragon, lemon peel, and other natural ingredients.

Nutritional yeast is a product made from dried yeast. This popular vegan seasoning is an excellent source of B vitamins. Try using nutritional yeast to make low sodium cheese sauces, dressings, and low sodium cheesy popcorn. Apple cider vinegar , white vinegar, red wine vinegar, and balsamic vinegar can boost the flavor of recipes while reducing the need for added salt.

Try using vinegar-based dressings in salads , adding a small amount of vinegar to soups, or incorporating a bit of balsamic vinegar in pasta dishes to cut back on salt.

Coconut aminos is a coconut-based, low sodium soy sauce alternative great if you have a soy allergy that can be used in a number of ways in the kitchen.

For example, use a small amount of coconut aminos to flavor Asian dishes like curries and stir-fries. It contains only 90 milligrams of sodium per teaspoon — just 4 percent of the recommended Daily Value DV. By comparison, most soy sauces contain more than milligrams of sodium per teaspoon.

Black pepper is a powerful source of antioxidants and anti-inflammatory compounds. It even helps improve the absorption of beneficial compounds like curcumin , the main active polyphenol found in turmeric. Paprika is a brightly colored spice made from peppers.

Cajun, herb, taco contain a lot of sodium. A salt-free seasoning takes your favorite herb and spice mixtures and makes a flavorful blend without adding sodium. So when you're trying to limit your salt intake, it's a lot easier to keep track of how much sodium is going into your food when you've got salt-free seasonings on hand.

Here are some easy additions to consider stocking your spice pantry. This way, you can substitute the salt-free seasoning in for the Cajun spice in that chicken dish or to simply add flavor to whatever you're making. Dash is a leader in the spice aisle when it comes to the salt-free seasoning game.

Their original seasoning blend contains an onion-garlic blend infused with herbal notes and a citrus finish. It's a go-to salt-free seasoning for adding life to a salad dressing , bowl of soup , or quick veggie sauté.

Buy It: Mrs. This crunchy sesame-filled seasoning easily became a household staple over the past few years. The salt-free everything bagel seasoning will enhance the flavor of your morning avocado toast , fried eggs , and more.

The Spice House has an entire salt-free seasoning collection to makeover your pantry. To make your Mardi Gras dishes we're looking at you, gumbo! shine with less sodium, opt for this salt-free Cajun seasoning made with paprika, onion, garlic, pepper, chiles, thyme, and oregano. If you're the type that puts ranch on everything, this is the salt-free seasoning for you.

Sprinkle it on your roasted veggies to give your healthy dinner the kids' mark of approval. The Mediterranean diet took the top spot yet again this year as the best overall diet.

This salt-free seasoning has a citrusy lemon flavor added to its garlic-herb salt-free blend. Use it to add some flair to baked fish , vegetables, and other favorite seafood dishes. Who says grilled chicken needs salt?!

Allow your summer cookouts to get bold flavor with this salt-free grill seasoning featuring a blend of mustard, garlic, pepper, paprika, and a variety of herbs. Say hello to taco night's new best friend. With a Southwestern blend of lime, chili pepper, and cumin, this spicy salt-free seasoning is reminiscent of the trendy Tajin seasoning.

Use this delicious salt-free blend in your meal-prep ground beef for the week, your favorite guacamole , or anything you want to give a hint of zesty spice.