Trying to find an answer to the question of what can replace salt in a diet, many do not even assume that there are products that can become a full-fledged replacement of salt. You should take a closer look if you decide to seriously change your diet.

If you need to give up salt for medical reasons or care about the health of your family, using these products and seasonings can be your way out. So, how to replace salt in foods, so as not to deprive yourself of gastronomic pleasure?

Replacements for Salt

1. Sea Kale

It is used as both fresh and dried. Sea kale has a natural salty taste, being a source of iodine, vitamins and trace elements which are necessary for our body. Dried seaweed can be crushed in a coffee grinder and sprinkled into cooked dishes. Also, dry sea kale can be soaked in water for several hours, and then added to salads and other dishes.

2. Garlic

This product reduces the body’s need for salt, providing it with all the necessary nutrients. Garlic strengthens the immune system, rejuvenates the body and is a powerful preventative measure for back, neck, hip pain and even helps with tumors.

It has a very bright taste and strong smell, so you should observe measure, especially if you are going to communicate with people. Dried garlic and garlic powder have a milder taste, but if you still overdo with this seasoning, chew a sprig of parsley or drink a glass of milk to soften the smell.

3. Soy Sauce

It already contains salt, so add it to dishes in small quantities. Natural and properly prepared soy sauce is rich in useful amino acids, minerals, and vitamins. It slows down the aging of the body more effectively than red wine.

Buy high-quality soy sauce, which consists only of soybeans and wheat – no preservatives should be in it. If you want to replace salt with soy sauce, keep in mind that the recommended daily dose is no more than 2 tbsp.

4. Lemon Juice

If you season a salad with lemon juice, no one will notice the lack of salt, especially if you add lemon flavor with herbal and hot spices. Lemon contains a high dose of vitamin C, has an antiseptic effect, and removes poisons and toxins from the body.

5. Dried Vegetables

Tomatoes, sweet pepper, and celery root have a salty tint and are an excellent substitute of salt in all dishes. When drying, vegetables retain their flavor and aroma and keep their concentration of vitamins.

Most importantly, dried vegetables are an environmentally friendly product, prepared without chemical additives or preservatives. They make the taste of dishes bright, rich and savory.

6. Green and Bulb Onions

Because of the pungent smell and taste, onions can be used instead of salt. By the way, the pungent aroma of onions is a consequence of a high concentration of sulfur, which purifies and disinfects the blood. To reduce the sharpness of the onion, douse with hot water or marinate it for several hours.

7. Horseradish and Ginger

The burning roots of ginger and horseradish can replace not only salt but also hot spices. They can be added to dishes in fresh or dried form, as well as in various sauces and seasonings.

Horseradish is rich in vitamin C and minerals, it is a natural antibiotic and protects the body from viral infections. Ginger tones the body, gives vigor, improves memory and increases efficiency.

8. Vinegar

For salads, you can use natural apple or balsamic vinegar. White wine or red wine vinegar flavored with fragrant herbs are very good for this purpose. Sherry vinegar with the addition of chicory greens goes well with meat, and rice vinegar is very popular in Chinese cuisine.

9. Spices and Herbs

Cilantro, dill, tarragon, oregano, parsley, thyme, sage, and basil are very tasty and useful – these fragrant herbs contain many vitamins, raise vitality and improve digestion. Cumin, rosemary and celery seeds, which have a slightly bitter taste, perfectly replace salt and are used in the preparation of meat, soups, and marinades. Smoked paprika, curry, and allspice give the dishes a spicy aroma and an acrid flavor, and the coriander has a fresh lemon scent.

10. Cooking “Salty” Sauces and Seasonings

If any oil is mixed with grated onions, garlic, finely chopped greens, and lemon juice, you get a very spicy salad dressing. Instead of onions and garlic, you can add a bit of mustard powder or ground mustard seeds to the mixture. Another very tasty seasoning is of ground seaweed mixed with roasted flaxseeds, garlic, and greens. Paprika added to the seasoning will give it a piquant flavor, and lemon or lime rind will replace lemon juice.

For fish and chicken, prepare a mustard and honey sauce – the spicy-sweet taste makes the dish very harmonious. Unusual salad dressing is obtained from lemon or orange juice with garlic and onions, and adding ground nuts as the “salt substitutes” makes the dishes more palatable, mouth-watering and nutritious.

If you always have homemade mayonnaise from vegetable oil, lemon juice, mustard, and pepper in the fridge, then none of your households will remember salt. Sour cream mixed with lemon juice and vegetable oil is suitable for meat and poultry. If you add garlic, horseradish and ground coriander to the sauce, the meat will be quite spicy and tasty.

About the author

Amelia Grant

I am Amelia Grant, journalist, and blogger. I think that information is a great force that is able to change people’s lives for the better. That is why I feel a strong intention to share useful and important things about health self-care, wellness and other advice that may be helpful for people. Being an enthusiast of a healthy lifestyle that keeps improving my life, I wish the same for everyone.

Our attention to ourselves, to our daily routine and habits, is very important. Things that may seem insignificant, are pieces of a big puzzle called life. I want to encourage people to be more attentive to their well-being, improve every little item of it and become healthier, happier, stronger. All of us deserve that. And I really hope that my work helps to make the world better.

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