Herbs to Replace Salt

We all know too much salt is not good for us, but the problem is that it tastes so good!  Is it possible to have savoury food without added salt?  The answer is YES!  Herb blends are great substitutes, and the benefit is that you can make several for different dishes.  The 5 recipes in this article are simple to make – It is just a case of combining the herbs and popping them into a grinder.  You may even find you prefer them to salt!

But first the bad news.

Eating too much salt can have short-term and long-term effects on health. In the short term, it may cause bloating, severe thirst, and a temporary rise in blood pressure. In the long term, high salt diets may cause a rise in blood pressure and increase the risk of strokes, stomach cancer, heart disease, kidney disease, and premature death. Sodium attracts and holds water, so the blood volume increases. The heart must work harder to pump blood, and that increases pressure in the arteries.

And how much is too much?

The American Heart Association recommends no more than 1 teaspoon of salt a day, and states that we need far less than that for our bodies to function well.

Unfortunately, salt (like sugar) is in most packaged foods and drinks so, unless you only eat food you have grown, you will be getting salt in one form or another.  That is even more reason to keep it out of the meals that you cook.  Rest assured you are getting your daily intake somehow. Have a quick look at the items in your fridge and pantry – you’ll be surprised how much salt is lurking there.  Even almond milk has salt added!

Try the recipes here and come up with some of your own.  I’m sure you will love the extra flavour they bring to your dishes.

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Herbs to Replace Salt

We all know that too much salt is bad for us, but what is a dish without it? Try these recipes and you may not even miss it.

Herb salt replacements are made with dried herbs as the flavour is more pungent.  Make up a few blends and pour them into a pepper/spice grinders, and they will be super convenient when you want to use them. I keep the "Mild Herb Salt" in a wooden grinder marked 'salt' and no-one has ever questioned what kind of salt it is.

The method is the same for all of them.

Combine the ingredients and crush in a blender, coffee grinder or with a pestle and mortar.

You can make the blend as fine as you wish.

Pour into jars or grinders and label.

Course Oils, vinegars, sauces

Cuisine health

Keyword Barefoot Life, culinary herbs,, Salt substitute

Prep Time 5 minutes minutes

Ingredients

Italian Blend - Great with pasta, pizza, eggs, cheese and vegetables

• 1 Tbsp Basil
• 1 Tbsp Thyme
• 2 tsp Rosemary
• 1 tsp Garlic - flakes or dried crushed
• 1 tsp Black peppercorns

Mediterranean Blend - Excellent with vegetables, on chips, mixed with olive oil, as a dip, with cheese

• 1 Tbsp Basil
• 1 Tbsp Rosemary
• 1 Tbsp Parsley
• 1 tsp Garlic - flakes or crushed
• 1-2 tsp Paprika
• 1/2 tsp Chili powder (optional)

British Blend - Great with potatoes, cabbage, mushy peas, chips, Yorkshire pudding and to flavour breads

• 2 Tbsp Parsley
• 1 Tbsp Thyme
• 1 tsp Celery seed
• 1 Tbsp Onion flakes
• 1 tsp Mustard powder

Indian Blend - As well as Indian dishes, this is really good with roast vegetables, in a dip, marinade or sprinkled over popcorn

• 1 Tbsp Cumin
• 1 Tbsp Coriander
• 1 Tbsp Turmeric
• 1 Tbsp Onion flakes
• 1 Tbsp Nigella seeds (or used onion)
• 1 tsp Garlic flakes
• 1 tsp chili powder
• 1 tsp Ginger powder
• 2 pods Cardamon, broken open, seeds removed, pod discarded

Mild Herb Salt - This is the closest you will get to the taste of salt, and goes with anything

• 1 Tbsp Celery seed
• 1 Tbsp Dill seed
• 1 Tbsp Parsley
• 2 tsp Onion flakes