- Diet & Weight Loss
Healthy Alternatives to Salt in Your Diet
Health Hazard of Salt and Healthy Alternatives
Too much salt in your food, be honest, we all eat too much salt. Take a look with me at these good healthy alternatives, have a taste and see for yourself. The health hazards of too much salt in our food is well known; most people may be aware that too much salt in our daily diet can raise blood pressure and lead to heart disease but fewer may be aware that too much salt in our diet can also cause or contribute to Hypertension, Osteoporosis, kidney disorders, dehydration and swelling, digestive diseases, electrolyte and hormone imbalances.
500 Low Sodium Recipes
A book packed with lots of tasty recipes to help you on the way to reducing salt in your diet and reduce your blood pressure for a healthier life.
All Things in Moderation
Too little is as Harmful as Too Much
Salt is important, we need it for a healthy diet but salt in excess is as dangerous as no salt at all; as my great-great grandfather frequently said in his writings "all things in moderation". It's not just salt, research has shown that a little alcohol e.g. one glass of red wine a day is healthier than no alcohol at all but alcohol in excess is unhealthy. It's all about getting the right balance, for another example one glass of pure orange juice doesn't make much difference to a healthy diet unless it's part of the so called 'five fruits a day' concept; whereas a litre (2 US pints or 1.75 UK pints) does have a significant health benefit. However drinking more than 1 litre of pure orange juice a day doesn't have any additional health benefits. Of course I'm taking about pure orange juice not orange drink or orange squash, neither of which have any great health benefit except for adding to the much needed daily water intake which we all need for healthy living; and I digress, so back to salt.
A pack of two, 11 oz. shakers, Sodium Chloride free; the ingredients are Potassium Chloride, Potassium Bitartrate, Adipic Acid, Silicon Dioxide, Mineral Oil and Fumaric Acid.
How Much Salt is Healthy
Hidden Salt in Processed Foods
The daily recommend salt for a healthy diet is just 2gms a day; a level teaspoon holds 5gms of salt. However all packaged and processed food contains salt (often too much unnecessarily), for example a typical slice of bread contains 0.5gms of salt so just four slices of bread provides all the salt you need for the day. Therefore even if we don't add any salt ourselves in our own cooking, or add salt to cook food served on the table it's hard not to exceed the recommended 2gms of daily salt.
Old habits die hard; in the days before refrigeration, and before fridges and freezers became common place in the home salt was a vital ingredient to food preservation during the harsh long winter months when fresh food was scarce. These days many food products are either freeze-dried (dehydrated), frozen, chilled in the fridge or canned where salt becomes superfluous for the preservation of food and manufacturers of processed and packaged food seem to add far too much salt not for food preservation but for taste only; an acquired taste which we as a species have become accustomed to but which can be changed, particularly if other healthier alternatives are chosen for flavouring.
I am given to understand that sea salt may be healthier than processed table salt but I haven't don't much research in this area yet so I can't write with any authority on this point at this time; although if you have any useful views of comments on this subject then please share it with us in the 'Salt Feedback' section on this article.
Health Risks of Salt: Good Healthy Alternatives
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- 7 Health Risks of Eating Too Much Salt
Too much salt in the diet, which is marked by high sodium content, can deeply impact almost all biochemical pathways in your body. As a standard, your dietary
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Flavouring with Herbs
Natural and Healthy substitute to salt for flavouring in cooking
Adding too much herbs can over flavour your food so do not overdo it as many herbs are well flavoured, a little pinch here and a sprig of herbs there; a few herb leaves can enhance the flavour of your cooking no-end without the need of salt.
A great reference cooks book to herbs and spices intended to help you to think creatively and experiment with your foods flavouring. Ideal if you are trying to find great alternative flavouring to salt in cooking. This book describing 60 herbs and 60 spices groups them by their aroma and taste and provides a step by step guide to their preparation.
This is a great seasoning mix that will prove to be a great salt substitute for all except truly entrenched saltaholics, although as stated in reviews, many saltaholics will appreciate this as a good substitute and reduce their natural intake of salt a little. The organic ingredients of this great salt substitute product includes onion, garlic, carrot, black pepper, red bell pepper, tomato granules, orange peel, parsley, bay leaves, thyme, basil, celery, lemon peel, oregano, organic savory mustard seed, cumin, marjoram, coriander, cayenne pepper, citric acid and rosemary.
Healthy Alternatives to Salt
Spice up Your Cooking With Herbs
I never use salt in cooking, our salt container gets such little use that it's has lasted for years and is now well and truly showing its age; as demonstrated in this picture. The only time we treat ourselves and indulge in a little extra salt is when we have chips (in American Fries). For fresh vegetables boiled (or steamed) we don't have anything; the flavour of the vegetable speaks for itself (especially if grown organically and picked fresh from the garden). And when we have guests they are none the wiser that there's no salt in the vegetables unless we tell them, and even then they don't go rushing for the salt pot but just sit back and enjoy the meal.
However I do add flavouring to mashed potatoes either when they are being boiled before mashing or during mashing. The various options I use for flavouring mashed potatoes include the following:-
2. Add a spoonful of English Mustard when mashing the potatoes.
3. Add a pinch of dried spice or herb from the spice rack to taste, either during boiling or mashing. I don't have any specific favourites to recommend but if you do then please tell us about them and why they are your favourite for flavouring potatoes and other fresh vegetables.
4. Add finally chopped onion either when the potatoes are being boiled or when mashing them.
5. Add herbs freshly picked from the garden, can be added either when boiling the potatoes or when mashing them.
6. Add a sprig of mint fresh from the garden when boiling the potatoes.
7. Boil other root vegetables with the potatoes and mash them into the potatoes, swede is particularly good for this adds both taste and texture to the potato but any root vegetable works well e.g. carrots, turnips and parsnips etc.
8. And my favourite for mashed potatoes is to add several chopped leaves of spinach fresh from the garden when boiling the potatoes. Add the spinach when the potatoes are first put on to boil, and when cooked and drained mash the spinach in with the potatoes as they're mashed.
When I first grew spinach I looked for preparation and cooking of spinach and found all the recipes over complex so liking to keep things simple I just simply rinsed the spinach leaves under the tap (just like rinsing lettuce leaves), chopped them up just like you would with lettuce for a salad and placed them on top of the potatoes to boil and any left after draining the water are just mashed in when mashing the potatoes.