Using less salt in cooking
The Basics
“Reducing your salt intake can start with cutting back the amount used whilst cooking”, suggests Todd.
“Although most of our salt intake comes from salt added to food products, you can control the amount added at cooking and at the dinner table”.
“Try adding different herbs and spices to your dishes. This will add flavour, and enhance the taste of your dishes, without the need for adding salt”.
“Keeping salt out of the cupboard will make it difficult to add it during cooking – be brave and remove that large tub of salt from the home”, Todd adds.
Myths and Misconceptions
- “Food will be tasteless without salt”. If you usually choose high salt foods, or add lots of salt when cooking or at the table, you may find that food tastes bland when you first reduce the amount of salt in your eating plan. Our taste buds take only two to three weeks to adjust to a less salty on foods – you may be surprised how salty some foods begin to taste.
Tips and Tricks
- Start by gradually reducing the amount of salt you add during cooking (e.g. when boiling vegetables, making casseroles, pasta sauces etc). As you get used to the new taste, try cutting salt out completely.
- You may find it easier to start by reducing the salt used when cooking starchy foods such as potatoes, pasta, rice and couscous – these foods are usually served with a sauce.
- Try using citrus fruit juices such as lemon and limes when cooking fish, chicken and pork to add a great zesty flavour. You can also use these fruit juices with a little olive oil and garlic as part of a marinade for meats.
- Try sprinkling lemon juice, or adding fresh herbs, garlic, ginger or chilli to savoury dishes – fresh herbs should keep for about five days. (You can grow herbs in small window boxes or pots and place them on your window sill, patio or balcony ready to add to dishes you are preparing).
- Marinade meat and fish in advance using chopped fresh herbs, a little olive oil and lemon or lime juice or balsamic vinegar.