Using Herbs to Reduce Salt in Cooking

The overuse of salt has been linked to hypertension, also known as high blood pressure, heart disease, and other health issues. Salt is the most common ingredient to enhance food flavor, but healthier options exist. These healthy options can provide just as much taste without the health risks. Not only are herbs healthier than salt, but you can grow most of them at home. In this article, I'll show you easy ways to use herbs to reduce salt in cooking

How Much Salt Do You Need

Salt is essential, but too much can contribute to various health concerns. The daily sodium intake recommended for adults is about 2,300 milligrams, which is one teaspoon. Most people consume far more than this amount. By cutting back on salt and using herbs instead, you can enjoy tasty meals and better health.

The Best Herbs to Replace Salt With

There are many different herbs, and I suggest you try as many as possible. A few of my favorite and most used herbs are basil, rosemary, thyme, oregano, and parsley. Each one has a distinct flavor that will enhance your recipes in various ways.

1. Basil – A versatile herb with a slightly sweet and peppery taste, basil works well in pasta dishes, salads, and soups.
2. Rosemary – Has a bold, pine-like aroma and pairs well with roasted meats, vegetables, and bread.
3. Thyme – This herb has an earthy, slightly minty flavor that complements poultry, stews, and sauces.
4. Oregano – Oregano has a spicy and pungent flavor. Oregano is a bold herb that packs a lot of flavor; a small amount goes a long way. Common in Mediterranean cuisine, oregano adds a warm, slightly bitter taste to pizzas, grilled vegetables, and beans.
5. Parsley –Parsley has a clean, peppery taste with a touch of earthiness. It is perfect in soups, salads, and seafood.
6. Cilantro – Popular in Latin and Asian dishes, cilantro brings a bright, citrusy note to salsas, curries, and stir-fries.
7. Dill – With its light, grassy flavor, dill is great for seasoning fish, potatoes, and yogurt-based sauces.
8. Sage- has an earthy, slightly peppery taste with hints of mint, eucalyptus, and lemon. It works well in heavier dishes with rich ingredients and pairs well with rich foods like meats, stuffing, and creamy sauces.
9. Tarragon – Tarragon has a licorice flavor with a hint of mint. It's subtle, but a little goes a long way. Known for its slight anise-like taste, tarragon is excellent in chicken, fish, and egg dishes.
10. Chives—With a mild onion flavor, chives are a great addition to salads, dips, and baked potatoes.

Tips for Cooking with Herbs Instead of Salt

• Try Different Combinations – Mixing different herbs can create depth and complexity in flavors, reducing the need for salt.
• Use fresh herbs when possible – Fresh herbs have a more vibrant flavor than dried ones.
• Add herbs at the right time – Some herbs, like basil and parsley, should be added at the end of cooking to preserve their fresh taste, while others, like rosemary and thyme, can be added earlier to allow their flavors to deepen.
• Pair herbs with acidic ingredients – Lemon juice, vinegar, and tomatoes can help enhance the perception of saltiness without actually adding salt.
• Try herb-infused oils and vinegar – Infusing oils or vinegar with herbs can be a great way to introduce subtle yet impactful flavors into your dishes.

More Flavor, Better Health

You don't have to give up flavor just because you decrease the amount of salt when cooking. When you use a variety of herbs, you can create delicious dishes that support a healthier lifestyle. Instead of reaching for the salt shaker, experiment with herbs—you may be surprised by the flavorful results!

Learn To Grow Herbs

If you're looking for even more detailed information, check out our gardening section of the website. If you still have questions, let me know in the comments section below.

LEARN HOW TO HARVEST, CLEAN, AND PRESERVE YOUR HERBS

Discover how to harvest, clean, and preserve your fresh herbs effectively, allowing you to enjoy their taste year-round. This course includes printable handouts and videos that take you step-by-step to ensure you get the most from your herbs!