• Facebook
  • Instagram
  • LinkedIn
  • Youtube
  • Change Locations
Set Your Location
Chefs for Seniors
  • Home
  • Menu
    • Menu Examples
    • Current Clients: Submit Your Menu
  • Services
    • Senior Meals Program
    • FAQ
    • What is a Personal Chef?
  • Locations
  • Franchise
  • More
    • Careers
    • Testimonials
    • Refer a Client or Patient
    • MA & LTC Insurance Meals
    • Blog
  • Get Started
  • Menu Menu
Blog
Senior Nutrition

5 Natural Salt Alternatives

What most people perceive as a “flavorful” meal is usually laden with high amounts of salt.  The problem is, eating too much sodium can lead to numerous health issues, most notably hypertension.  Typically, healthcare professionals recommend sticking to 1500mg of sodium or less each day.  If you’re going out to eat all the time, it can be really difficult to control your salt intake and stay under the 1500mg mark, so it’s best to eat home cooked meals that give you more control over the types of ingredients used.

While restaurants use high amounts salt as a shortcut to flavor, that doesn’t mean that low sodium meals made at home have to be bland – you just have to get creative!  Here are 5 natural salt alternatives that will take your low sodium meals from tasteless to tasty.

1. HERBS & SPICES

If your spice cabinet just has salt and pepper in it, it’s time to expand your horizons!  Using fresh herbs like basil, rosemary, mint, and oregano can add complexity and freshness to dishes without the salt.  For spices, one trick to upping the flavor is grinding the spices yourself – for example taking whole cumin seeds and toasting them in a pan before pulsing them in a coffee grinder.  Not only to herbs and spices taste great, but they’re also good for you.  Many contain essential vitamins and minerals, as well as antioxidants that fight cancer-causing free radicals.

2. ACID (CITRUS JUICE & VINEGAR)

Often, when a dish tastes bland, what it really needs is acid as opposed to salt.  A squeeze of lemon juice or a splash of apple cider vinegar adds brightness to dishes that can actually resemble the flavor of salt.

3. CITRUS ZEST

The most concentrated flavors in a citrus fruit aren’t in the juice, but in the peel.  When you’re zesting, be careful to not grate the white pulp of the fruit, which is usually quite bitter.

4. INFUSED OILS

Using flavored oils like truffle oil or garlic-infused oil adds complexity to a dish without the salt.  You can make infused oils at home, or purchase them from your local grocery store.  Keep in mind that infused oils work best for finishing dishes rather than sautéing, as most infused-oils are lighter and have a low smoke point.

5. BEER & WINE

Using beer and wine in your cooking can add flavor to soups, stews, sauces, and braised dishes.  The acidity in wine especially can brighten dishes, similar to citrus and vinegar.


IF YOUR DOCTOR HAS RECOMMENDED A LOW SODIUM DIET, BUT YOU’RE TIRED OF COOKING, CHEFS FOR SENIORS CAN HELP! CLICK BELOW TO CONTACT US AND LEARN MORE.


LEARN MORE ABOUT CHEFS FOR SENIORS
October 11, 2018/by Maddie
Share this entry
  • Share on Facebook
  • Share on Twitter
  • Share on Pinterest
  • Share on LinkedIn
  • Share on Reddit
  • Share by Mail
https://chefsforseniors.com/wp-content/uploads/2018/10/header-agrumes.jpg 300 940 Maddie /wp-content/uploads/2023/01/logo-r-chefs-for-seniors-clients-personal-chef-near-me-250-1.png Maddie2018-10-11 18:33:002023-02-16 16:12:295 Natural Salt Alternatives

Recent Posts

  • The Power of Protein for Seniors
  • A Beginner’s Guide to the Dash Diet Pyramid
  • 10 Low FODMAP Snacks to Satisfy Your Cravings
  • How Keto Meal Plan Delivery Can Help You Achieve Your Health Goals
  • The Truth Behind Fast Food

Want a break from cooking?

Across the US, our team of personal chefs are ready to prepare surprisingly affordable, delicious, and home-cooked meals right in your own kitchen! We are the #1 in-home meal service for seniors.

Get My Free Quote

View Locations

Chefs for Seniors has locations across the US!

Personal Chef Near You

Huntsville
Scottsdale
Tucson
Central Arkansas
Northwest Arkansas
Texarkana
Contra Costa
LA South Bay
North San Diego
North Orange County
East LA County
Palm Springs
San Diego Inland
South San Jose
West LA
North Denver
Fort Collins
Fairfield County
New Haven County
Boca Raton
Bradenton
Flagler-Volusia
Florida Keys
Fort Myers
Hollywood-Pembroke Pines
Lake County
Martin-St. Lucie
Miami
Melbourne
Naples
Parkland-Coral Springs
Osceola County
Pinellas County
Sarasota
The Villages
West Palm Beach
Atlanta
Northeast Atlanta Metro
Boise
South Bend
Des Moines
Overland Park
Montgomery County MD
Essex County MA
Boston
Northwest Metro Detroit
Minneapolis
Kansas City
Las Vegas
Bergen County
Central NJ
South Jersey
Upper Manhattan
Syracuse-Rochester
Charlotte
Durham
Gaston County
Greensboro
Raleigh
Tulsa
Portland
Lower Montgomery County PA
South County RI
Charleston
Fort Mill
Myrtle Beach
Nashville
Arlington TX
Fort Worth
Georgetown TX
North Houston
Flower Mound
McKinney TX
Southeast Houston
Salt Lake City
DC-Fairfax County
South Richmond
North Snohomish County
Tacoma
Madison
South Central WI
Southeastern WI

Carmel, Indiana

 

 

 

 

 

Learn More

  • Blog
  • Franchise
  • Privacy policy
  • Accessibility statement

Connect with Us

Locally Owned

All Chefs For Seniors locations across the US are independently owned and operated. When you choose Chefs For Seniors, you are supporting small business owners in your local community.

© 2023 Chefs For Seniors, Inc. All rights reserved. | Web Design by Bizzy Bizzy
5 Signs Your Aging Loved Ones Aren’t Eating Right7 Quick, Easy And Healthy Diet Recipes For Senior Citizens
Scroll to top