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The Saltless Challenge

Updated on September 25, 2016
Claudia Marie profile image

Claudia has been a Patient Coordinator since 2015, a Situational English Language Trainer since 2012. Attended Allen & Watchtower Schools.


Do not use salt! These four words instill fear In many people. Why? Lessening your salt intake is tantamount to changing your diet, and for many, this is not a welcomed change. In fact, this a huge challenge for many. How can you take the scare out of changing to a low salt diet, and take on this challenge?


  • First, take a deep breath and bring that stress level down.
  • Second, take one step at a time, remember that old saying, “How do you walk a mile, one step at a time.” Take on this challenge one step at a time.
  • Third, Be open-minded and be willing to try new things.

It is not as hard as you imagine, the mind has a way of blowing things out of proportion. With the click of a computer mouse a whole world of information can be opened up to you, why not surf the internet and see what you find. Check our Hubpages site for some of our low salt dishes.

A helpful tip is, to shop for fresh whole foods, verses packaged food, which contains lots of salt. Of course this may not always be practical, and perhaps out of necessity you may have to buy some foods that are packaged, that being the case, read the labels and look for low sodium packaged foods.

Perhaps, you already use onions, celery, carrots, peppers, garlic and other herbs and spices, add more of these herbs and spices and try new herbs, and spices in your cooking, this will add flavor to your food. Lemon and limes are excellent salt replacements that can be added to meats, sauces and veggies. You can find many saltless spices at your local food stores.


Try this easy chicken recipe: Take one whole chicken, rinse in water, place the chicken in a baking pan, then pour two or three tablespoons of lemon over the chicken, add as much garlic, pepper and rosemary as you wish, place the chicken in the oven and bake at 350º degree for one hour without a lid. After one hour the chicken will have a nice brown coating, place a lid over your baking pan, and continue to cook the chicken for another hour and a half. When the chicken is done it will be very tender and flavorful. You have just cooked a saltless dish, make your favorite salad and enjoy your dinner!

If you want to experiment a bit, and after your chicken has cooked for about one hour place onions, carrots, celery and potatoes around the chicken and add oregano and basil. As I mentioned above be willing to try new things; some of the best dishes come from experimenting. Take on the saltless challenge and enjoy your food and better health!

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    • Claudia Marie profile image

      Claudia Marie 6 years ago

      Thank you for your comment. Cooking without salt is easier than many people think, this article gives some helpful hints.

    • Sun-Girl profile image

      Sun-Girl 6 years ago from Nigeria

      Nice article which really sound like a great information and advice.