How To Lower Sodium in Recipes
Salt is generally added to most recipes to add flavour and/or bring out other flavours in a recipe. Generally lowering the salt in a recipe will not affect it significantly unless you are home preserving, brining or baking bread. Here are some simple steps you can take to eliminate some salt from your diet:
1. Remove salt from your kitchen table to avoid the temptation to add additional salt.
2. While preparing your recipe, taste it before adding salt, and then add small amounts at a time.
3. If the recipe asks for salt, cut the salt down by a ¼ teaspoon.
4. Use salt reduced products: such as low sodium stocks, canned soups, canned beans and tomatoes and spice mixes.
5. Make your own spice mixes where you can control the amount of salt you add.
6. Look at the ingredients; if one is quite salty (e.g.: feta cheese, parmesan cheese, soy sauce) consider not adding the additional salt the recipe calls for.
7. Use lower salt cheese options when possible if it complements the recipe: such as mozzarella, cream cheese, Emmental, Swiss or goat cheese.
8. When possible, use more fresh herbs and dried herbs and spices to increase flavour when compensating for the lower salt content.
9. Use cooking oil or unsalted butter instead of butter to saute’ vegetables.
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Use low sodium diced tomatoes, use low sodium beef broth and cut back by 1/2 cup on the pepperoni sticks.
Reduce the salt by 1/4 to 1/2 teaspoon.
Use unsalted butter, reduce salt by 1/4 teaspoon, cut back on cheese by 1/4 cup or use lower salt options such as cream cheese or Swiss cheese.
Use low sodium soy sauce and low sodium ketchup.
Use low sodium canned beans and canned tomatoes, add an extra garlic clove and cut salt ingredient down to 3/4 teaspoon.