Salt Substitutes For Better Health

Salt Substitutes

 

Salt runs rampant through our diets these days due to an abundance of processed foods. I am a big fan of cooking with salt unless absolutely not necessary. That being said, I have used this mix for years and have never had any complaints.  Many people are suffering from high blood pressure and are trying to reduce their sodium intake.

I love salt.  I mean I really love salt to the point that if the food isn’t salted it isn’t worth eating.  Did I tell you I LOVE salt.

 I am trying to season my food with herbs and spices to give it more flavor so I discovered these recipes for a homemade herbal salt substitute–no, lets call it a homemade flavor enhancer!

BUT,  There is more to seasoning food than adding salt. Sodium chloride or salt has an important function in our bodies, however many of us consume more than we need. The recommended daily value of sodium is about 2400 mg and for reference, one level teaspoon of salt has 2300 mg of sodium.  Sodium’s purpose in our bodies is to regulate fluids, muscle contraction, nerve impulses, and blood pressure. If you consume too much sodium, your body will retain too much fluid around your cells increasing blood pressure. High blood pressure is a contributing factor to heart attack and stroke.

A 2002 study at the University of California at San Francisco showed that excess salt intake adds to bone demineralization (osteoporosis) in postmenopausal women. Excessive salt intake removes calcium from the bones and passes it out through the urine.  Okay so you now see that too much salt is not a good thing. What else can be used to season food? Glad you asked! There is a wide array of herbs and spices that will liven up even the blandest of meals. Depending on the dish, I have several different mixes of spices to entice the taste buds.

Flavorful Salt Substitute

1 tablespoon garlic powder
1 tablespoon powdered orange peel
1 tablespoon arrowroot powder
1 tablespoon sugar
2 tablespoons ground black pepper
2 tablespoons celery seed
2 tablespoons onion powder
4-½ teaspoons cream of tartar
1 ½ teaspoons citric acid powder
1 teaspoon ground dill weed
1 teaspoon white pepper
1 teaspoon dried thyme
½ teaspoon powdered lemon peel
½ teaspoon dried cayenne pepper

Place all ingredients in an electric blender, and grind them until they turn into fine powder. Store this flavorful salt substitute in a spice container with appropriate size holes, and keep it tightly sealed in a dark, cool location. With this tasty blend, those on a salt-free diet won't miss regular table salt.

Spicy Salt Substitute

6 teaspoons onion powder
3 tablespoons paprika
3 tablespoons poultry seasoning
2 teaspoons ground oregano
2 teaspoons white pepper
2 tablespoons mustard powder
1 teaspoon chili powder
1 tablespoon garlic powder

Combine these ingredients in spice shaker, and store it in a cool dry location. Use it to enhance the flavor of foods in place of regular table salt.

Zesty Salt Substitute

3 tablespoons dried oregano
3 tablespoons garlic powder
1 ½ tablespoons paprika
1 ½ tablespoons mustard powder
2 teaspoons dried thyme
1 teaspoon onion powder
½ teaspoon ground dill

Place all ingredients in a blender, and grind them until they turn to fine powder. Place this zesty salt substitute in a spice shaker, and those who must eat salt-free foods can use it on their favorite fare to enhance the flavor without adding sodium to their diet.