Saturday, June 26, 2010

Shaking the Salt Habit

I don't know about you but I am a big salt fan. I prefer savory tastes to sweet in most cases but as we are all aware, salt is not our friend. It can cause fluid retention and high blood pressure. But how do you shake the salt habit? Well the American Heart Association put together a list of spices to enhance your foods without adding sodium. Here is the list with the foods to pair them with:

Allspice: Lean ground meats, stews, tomatoes, peaches, applesauce, cranberry sauce, gravies, lean meat
Almond extract: Puddings, fruits
Basil: Fish, lamb, lean ground meats, stews, salads, soups, sauces, fish cocktails
Bay leaves: Lean meats, stews, poultry, soups, tomatoes
Caraway seeds: Lean meats, stews, soups, salads, breads, cabbage, asparagus, noodles
Chives: Salads, sauces, soups, lean meat dishes, vegetables
Cider vinegar: Salads, vegetables, sauces
Cinnamon: Fruits (especially apples), breads, pie crusts
Curry powder: Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup, mayonnaise
Dill: Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, fish
Garlic (not garlic salt): Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes
Ginger: Chicken, fruits Lemon juice: Lean meats, fish, poultry, salads, vegetables
Mace: Hot breads, apples, fruit salads, carrots, cauliflower, squash, potatoes, veal, lamb
Mustard (dry): Lean ground meats, lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, mayonnaise, sauces
Nutmeg: Fruits, pie crust, lemonade, potatoes, chicken, fish, lean meat loaf, toast, veal, pudding Onion powder (not onion salt): Lean meats, stews, vegetables, salads, soups
Paprika: Lean meats, fish, soups, salads, sauces, vegetables
Parsley: Lean meats, fish, soups, salads, sauces, vegetables Peppermint extract: Puddings, fruits
Pimiento: Salads, vegetables, casserole dishes
Rosemary: Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffing, potatoes, peas, lima beans
Sage: Lean meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, lean pork Savory: Salads, lean pork, lean ground meats, soups, green beans, squash, tomatoes, lima beans, peas
Thyme: Lean meats (especially veal and lean pork), sauces, soups, onions, peas, tomatoes, salads
Turmeric: Lean meats, fish, sauces, rice

Some of these I have actually never used like Mace and Savory. I bet the foodies like TJ and Biz know what they are!


  1. i too love all things salty! my husband is the WORST about it...he salts before he even tastes. i have been backing him off of salt for a few months now.

    i found a combo at sam's that has sea salt and peppercorns mixed together in a grinder and he has done better with this. he 'grinds' just as much but is getting more pepper and less salt (and puts a lot less on than with his beloved salt shaker). as for myself, i just went cold turkey...a few months back i quit putting sugar in my coffee and salt in my food...i got used to it within a few weeks. i do still cook with salt, but i try and be reasonable about it.

    good luck.

  2. I am also a salty girl. Adore the stuff! Much to my detriment. I am working on lowering my salt intake but I doubt I am going to be willing to give it up, altogether. :)

  3. I use Ms. Dash and salt subsitutes. I try not to cook with the stuff either do to blood pressure issues. Getting older sucks!

  4. I love my salt, but it sure makes me hold on to some fluid in this hot weather! I try to cut down, but there are some things that just beg for salt.....fresh garden tomatoes, boiled eggs, potatoes.....I can cut down, but just like Ice Queen, not willing to give it up completely!! All things in moderation.......

  5. Oh thanks for this list. Its very helpful. Luckily for me, I have cystic fibrosis, so as quickly as I put salt in my body, it comes out. Love your blog and congrats on your 54 lb weightloss so far. Im just begining mine!

  6. What an informative post! Thanks KJ! McCormick has a spice blend called "salt free garlic and herb" I really like it.

    Kicking the salt habit was hard at first, but in no time, I didn't miss it. I adjusted much faster than I thought I would. I do still use some--but much less than I used to use.

    Thanks, again.


  7. Mrs Dash is one of my best friends. My spice drawers are full of all different blends because none of them have salt and all of them have TONS of flavor. I didn't get a lot of salt in my foods growing up since my mom was highly intolerant and I appear to be, also. Just a little bit makes me look like a blowfish :O

  8. I love salt too... but as I already have a problem with fluid retention (20 years now) I try not to add it to my cooking at all.

  9. **turns and slinks out of the room knowing she eats waaaaaaaaaay too much salt**


  10. I used to put salt on everything, even before I tasted it. Now, I use it sparingly and reply on herbs and spices. I have fresh sage growing and use that's fabulous with mushrooms! Love your blog...found it through Biz and Shelley B...keep up the great work!

  11. I have to take a stab at some seasonings myself~


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