World Health Organization estimates If you reduce your salt intake Intake of less than 2 grams of sodium per day (5 grams of table salt), Up to 2.5 million deaths averted each year.
Excessive salt consumption increases the risk of high blood pressure, cardiovascular disease, stroke and myocardial infarction. According to the World Health Organization itself, most people consume more than twice the maximum recommended amount per day.
In the usual diet, salt usually comes mainly from processed products that contain salt, bread, sausages, cheeses, prepared sauces, compotes, precooked frozen foods… abusing these products to add salt, we can add it to in food. Dishes that we cook ourselves end up consuming too much and can endanger our health.
In response to this problem, in addition to the institutional measures proposed by the World Health Organization, we can also do some small tricks of cooking at home.
10 Tips to Improve Flavor Without Adding Salt
In this article we propose 10 Very easy way to season food without using salt. These tips can be helpful in the transition phase from when you decide to start a no-salt or reduced-salt diet to the day you don’t want to miss it.
If it is not a medical prescription that requires us to quit salt completely, the best way to reduce salt intake is to do it step by step. And so, before you know it, the age of food and food has arrived. snack The processed taste was too salty for us to be pleasant.
Also, a no-salt or reduced-salt diet does not necessarily equate to a diet without any flavor, rather, it is an opportunity to re-educate the palate by discovering the food, the spices, the true taste of the food. Nuances are provided by different cooking techniques.
Using Herbs and Spices
They enhance the flavor of food and provide new nuances. They are essential for flavoring sauces, broths, creams and stews if we don’t want to add salt.
Pepper, bay leaf, turmeric, nutmeg, cayenne, smoked paprika… are just a few examples of spices that can be used alone or in combination to imbue our dishes with flavour.
Bake in the oven and cook on the grill
Baking or cooking food on a grill at high temperatures to create the famous Maillard reaction not only imparts a beautiful golden color to the surface of food, but also provides new flavor nuances that help us forget about salt ahead of time. .
Vegetables have their own sugars that caramelize when roasted or roasted. They can then be used to prepare umami-rich broths known as savory.
citrus zest and juice
Citrus zest and juice are not only good for making desserts and confectionery, but are also great for enhancing the flavor of fish and white meat. Combined with herbs like cilantro or parsley, it can add freshness to heavy dishes.
Sauteing aromatic vegetables such as garlic, onion, shallots, leeks or chives brings a lot of flavor, whether sautéed lightly or left to caramelize when we want to enhance the sweetness.
For example, any cooked vegetable, such as cauliflower or simply boiled potatoes, can be served with a delicious ajada made with extra-virgin olive oil, garlic, and paprika.
As long as you don’t overdo it, it imparts a slightly lemony and spicy flavor – in too much, some say it tastes like perfume – but it’s great for flavoring sauces and white meat dishes, which tend to tend to be by themselves Is more tasteless than red meat.
We can prepare aromatic oils to our liking at home by following these seasoning oil recipes, perfect for seasoning salads and steamed fish or vegetable dishes.
vinegar and vinaigrette
If what we want is to provide flavor without adding calories and aromatic oils don’t convince us, we can lighten them by preparing a vinaigrette or simply using our favorite vinegar.
The acidity of vinegar helps to balance the flavor of dishes containing fat –
Vegetable Sauces and Stir-Fries
Vegetables already contain salt, so it’s a good idea to prepare salt-free sauces with vegetables and spices to flavor red or white meat stews, or as an accompaniment to roasts.
Preserving food, a technique that never fails
It can be used for both meat and fish and is one of the most effective techniques for seasoning food, which, by the way, makes it more tender and juicy. We have discussed this technique in detail in this article.
long slow cooker
Stews cooked over very low heat, such as those cooked in a crock-style slow cooker, can concentrate the flavors of food more and are delicious with little or no added salt. The key is to use sautéed caramelized vegetables as a base.