“Salt is good, but if it loses its saltiness, how can it be made salty again?”
Luke 14:34 NIV
Salt is essential, but too much can cause medical problems
Salt has a fascinating history. At times it has been used as currency and has even been used as a reason to start a war. It is a natural component of seawater and today it is mined from areas where water has evaporated long ago. Dietary salt provides the body with sodium, which is essential for life. Although consuming sodium in appropriate amounts is necessary, when you take in too much, it can cause a serious imbalance in the body, raising the risk for several potentially serious medical problems.
The National Heart, Lung and Blood Institute recommends healthy adults consume no more than 2,400 milligrams of sodium daily, equivalent to 6 grams of table salt or about 1 teaspoon. If you have or are at risk for high blood pressure, consume only 1,500 milligrams daily. Use less salt at the table or substitute salt-free herbs and spices, and check condiment labels for salt content. Choose fresh fruits and vegetables over processed types and rinse salted canned vegetables before serving.
Some (Additional) Seasoning Alternatives
Many of us realize the harmful effects of using too much salt, but don’t really know how to season without it. Here is a basic list of different herbs and in what foods they can be used to create a pleasant flavor. So, next time you’re cooking something, think before you shake in the salt, and try using some culinary herbs. You will open up a new and pleasant taste sensation.
HERBS FOR REPLACING SALT | |||
Asparagus | lemon juice, tarragon | Lima Beans | sage, savory |
Beans | mustard, savory, mint, chili pepper | Potatoes | parsley, chives, oregano, rosemary, paprika, savory, tarragon |
Broccoli | garlic, oregano, dill | Green salads and dressings | basil, garlic savory, mint, lemon juice |
Cabbage | dill, caraway | Soups | bay leaves, celery seeds, marjoram, basil, rosemary, chervil |
Cauliflower | caraway, dill, oregano, basil, garlic, savory, tarragon, lemon juice | Soybeans | dill, garlic, thyme, parsley |
Coleslaw | caraway, dill,mustard, turmeric | Squash | savory, tarragon, coriander |
Fruit | lemon juice, coriander | Tomatoes | basil, bay leaves, rosemary, oregano, garlic, celery seeds |
Garbanzo | cayenne, garlic, parsley | Zucchini | garlic, basil, marjoram |
Green beans | dill, lemon juice, savory |
ADDITIONAL SEASONING ALTERNATIVES | |
Basil | Sweet basil is a favorite in tomato dishes. The delicate taste enhances spreads, dressings casseroles, soups, and salad dressings. |
Celery | Because celery is naturally rich in sodium, it is a good choice for a salt-free novice. Both the seeds and leaves add zip to coleslaw, potato salad, cooked vegetables, tomato dishes, dressings, tofu, stews, and soups. |
Coriander | The seed of this hardy annual may be added to cookies, pies, rolls, fruit crisps, etc., and also bean dishes. |
Cumin | This seed is a common ingredient in chili and bean dishes. The unique flavor grows on one the more it is used. |
Dill Weed | Chop it into garden salads, spreads, potato salad, soupls, and stews. Dill seeds add a fresh flavor to breads, tofu, legume dishes, and bean salads. |
Fennel | Both the seeds and leaves taste pleasantly of licorice, Use it in entrees, green salads, cream soups, potatoes, beets, and pastries. |
Garlic | In salad dressings, soups, dips, sauces, and Italian recipes, garlic can’t be beat. Add it finely minced to all types of legumes, and vegetable dishes. |
Marjoram, sweet | This attractive herb tasting of thyme (only stronger and sweeter) is most versatile. Include it in vegetables, soups, stews, salad dressings, and green salads. |
Mint | Add a touch of mint to new potatoes and peas. Also, use it sparingly in bean and lentil dishes, eggplant, casseroles, carrots, split pea soup, and Mid-Eastern dishes. |
Oregano | As a salt replacement, oregano ranks high. Use it in pizza and lasagna sauce, bean soup, and vegetables. |
Paprika | Add this herb, loaded with vitamins A and C, to stews, sauces, soups, green vegetables, potato salad, and coleslaw. |
Parsley | Add lots of this bright green herb full of vitamin C to sauces, dips, salad dressings, breads, tofu, soups and vegetables. Parsley is a good breath sweetener. |
Rosemary | Include it in pasta sauce and tomato dishes. Use it lightly with rice, herb bread, stuffing, and peas |
Sage | Strong flavored, it peps up bean soup, tofu, bread, dressings, and some casserole dishes. |
Savory, summer | Its biting flavor goes with stuffing, beans and peas, tofu dishes and dressings. |
Tarragon | Essential to “finest herbs, it helps relieve salt-craving. Add it to soups, herb spreads, salad dressings, beets, green beans, celery, potatoes, and tomato dishes. |
Thyme | This herb has an affinity for soups, tomato juice, spaghetti sauce, stews, stuffing, tofu, and most vegetables. |
God’s Plan From S.A.D. Standard American Diet, to G.L.A.D. God’s Life Activating Diet, Natural Foods Cookbook.