Knowledge is Delicious

Salt, or sodium chloride, is an essential nutrient. It is used to enhance the flavor of food, inhibit the growth of bad bacteria, and is a stabilizer.

Many people need to watch their salt intake. What this really means is their sodium intake. The American Heart Association recommends 2,400 mg of salt per day for the normal person. This is about one teaspoon of salt.

There are salt substitutes that use potassium instead of sodium.

Salt substitutes can be purchased at the store but be careful; some may contain salt!

Empirically, something I have found is that as I have cut down on salt, more food tastes salty, especially processed foods. I have to say I like a little salt on many things as it enhances the flavor.

Always taste your food before salting it; it may not need salt.

Spice Alternatives to Using Salt

• Begin by using no more than one or two herbs or spices at a time.
• Start with small amounts of herbs. Add 1 teaspoon of chopped fresh herbs to soups and stews the last few minutes of cooking. Adding any sooner will destroy the flavor. Add 1/4 teaspoon of dried herbs before.
• Add herbs/spices in cold dressings, dips, or marinades several hours before using to blend the flavors.
• Use 1/2 teaspoon of dried herbs for every four servings of food.
• Use 3 time as much of the fresh herb as the dried herb.

Basic Herb Blend

• 2 T Parsley
• 2 T chives, chopped
• 1 T Dill Weed
• 1 T oregano
• 1 tsp rosemary
• 1 tsp thyme

Italian Blend

• 2 T basil
• 2 T marjoram
• 1 T garlic powder
• 1/2 tsp crushed red pepper

Vegetable Blend

• 2 T marjoram
• 2 T basil
• 2 T chervil
• 2 T oregano
• 1 T tarragon
• 1 T celery seed

Greek Blend

• 2 T garlic powder
• 1 T lemon peel
• 1 T oregano
• 1 tsp ground black pepper

Onion Mixture

• 1 tsp mustard powder
• 1 tsp garlic powder
• 1 T onion powder
• 1 1/2 tsp white pepper
• 1/4 tsp basil

Spice Mixture

• 1 tsp onion powder
• 1/2 tsp white pepper
• 1 tsp mustard powder
• 1 tsp paprika

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