Salt is delicious. Full stop. But too much salt is - you guessed it - not such a good idea. Even though it's secretly in almost everything: from your meat substitute to that ‘healthy’ sauce. Fortunately, less salt does not automatically mean less flavour. Even better: a world opens up if you dare to experiment with herbs, spices and other seasonings. In this article, we tip off our favourite alternatives to salt. Also tasty, but better.
Back to basics: why less salt?
Salt is not necessarily bad - in fact, your body needs it. The sodium in salt helps regulate your fluid balance, supports your nerves and muscles and prevents your blood pressure from getting too low. But you only need a tiny bit of it. And the problem is: we ingest too much of it en masse. Men average about 10 grams a day, women 7.5 grams - while the recommendation is 6 grams, and preferably a little below that. And no, this is not because we all sprinkle the salt shaker too enthusiastically. It is precisely in all those products that already contain salt. Think of meat substitutes, ready-made soups, sauces, stock cubes, spreads, snacks, cheese and fast food. Even products that you consider ’healthy‘ - such as canned or jarred vegetables - can contain significant amounts of salt. In short: it's in almost everything. And as a result, we often unwittingly run into a chronic salt surplus. You can read more about salt in this article, we dived deep into the salt shaker.
Tasty alternatives to salt
The solution? Eat less processed food and cook more often yourself. Because then you will once again be in control of what you put in your food. And then, of course, comes the logical question: how do you make sure your meal still tastes good - without that portion of hidden salt? Well, that is. That is why we have collected the best salt substitutes and flavourings for you that make your food surprisingly tasty instead of bland.
9 flavourings that easily replace salt
1. Lovage (maggi weed)
Has a deep, savoury flavour reminiscent of broth. Ideal for soups, stews and sauces. Extra nice: it naturally contains a lot of potassium, which helps to get rid of sodium (salt) again.
2. Paprika (regular and smoked)
Gives colour, warmth and a hint of sweetness. The smoked variety is perfect if you like a ‘barbecue-like’ depth to your dish, but without the salt.
3. Curry powder
This spice mix brings instant spice and flavour to rice, vegetables or pulses. And you no longer need a pinch of salt to create lots of flavour.
4. Nutmeg
A classic with cauliflower, green beans and Brussels sprouts. A little nutmeg gives a warm, full-bodied flavour to your vegetables.
5. Ground bay leaf
Gives a soft, spicy base to sauces and stews. Great if you don't like fishing out bay leaves while eating.
6. A splash of coffee (yes really!)
In sweet baked goods, a pinch of salt is often used to pick up the flavours. But did you know that a small dash of coffee can do the same? It gives depth without salt.
7. Hot pepper (such as habanero)
For those who like spice: a little chilli makes everything more exciting. And it tickles your taste buds in such a way that you don't miss the salt.
8. Fresh leafy herbs
Think basil, coriander, parsley or mint. They provide freshness, fragrance and colour and take any dish to the next level. Famous chefs swear by them.
9. Natural vinegar
Until the 1960s, a bottle of vinegar was standard on the table. But with the rise of richly salted sauces, packets and sachets, that sour vessel quietly disappeared from view. A shame, because acid is perhaps the most exciting flavour there is. It makes a dish fresher, lighter and more layered. In many kitchens - yes, including those of famous chefs - vinegar has now made a comeback. Because those who want to cook with less salt have a great ally in acid. Vinegar enhances flavours and provides balance, without making your food bland. A dash in your stew, lentil salad or soup? Do it! You really don't miss the salt.
Conclusion: more flavour, less salt
You don't have to be a chef to get started with these alternatives to salt. Start with what you already have in the house, taste, play and discover what works for you. You'll find: eating less salt is not a punishment, it's just the start of cooking more creatively. And your body? It silently says thank you.
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Sources: Institute of Medicine, Nutrition Centre, WHO, Margriet. Photo credits: Shantanu Pal (Pexels).
