Looking for ways to add flavor to your meals without adding salt or refined sugars? Read along for easy and simple tips to spice up your meals and recipes.
Limiting sodium and added sugars can promote overall health. Too much sodium can increase blood pressure and have negative cardiovascular effects. Excess added sugar may lead to the development of type-2 diabetes and oral cavities. The Dietary Guidelines for Americans recommends 2,300 mg of sodium and less than 10% of calories from added sugar per day.
However, salt and sugar both have important functions in cooking and baking. They both improve taste and extend shelf life in packaged foods. Sugar adds volume and color to foods. A unique trait of salt is that it enhances already present flavors.
Sugar Replacements
- For baked goods and sweet items, try replacing refined sugar with mashed banana, fruit puree, or unsweetened applesauce
- For soups and sauces, try adding a whole carrot during the cooking process
- For beverages, choose seltzer water over soda, add fresh fruit and citrus to water, dilute fruit juices, and drink unsweetened tea
- For breakfast, choose yogurt with no added sugar and substitute half of sugary breakfast cereals with fresh fruit
- Start by replacing half of the added sugar in your recipe and gradually decrease the amount of added sugar over time
Salt Replacements
- To enhance already present flavors, add lemon or vinegar of your choice
- To add powerful flavors, use spices and herbs such as mint, basil, cilantro, thyme, rosemary, garlic, ginger, curry, cumin, coriander, cardamom, mustard, or fennel
- Start by replacing half of the salt in your recipe and gradually decrease the amount of salt over time
Click ‘n Cook
Looking for a delicious low-sodium recipe packed with flavor? Try the Powerhouse Pesto Pasta. Looking for a sweet sugar replacement? Try Our Favorite Applesauce Recipe.
Written by:
Isabella Ferretti
Dietetic Intern