Chicago Home and Lifestyles – 6 ways to lower your salt intake (but keep food flavorful)

Most of us tend to consume more salt than recommended. Much of this comes from processed snacks and other foods like frozen meals. This is a little harder to control, so trying to limit these is your best option. But, we still want our meals to be flavorful while cutting down on the salt. Here are a few ways to boost the flavor without salt:

Add acids while cooking. Citrus juice or zest during cooking or just before serving can brighten and heighten flavors. Vinegar, wine, and spirits give a great boost to the flavor also. Cooking for just a few minutes will burn off any alcohol residue.

Start with a strong flavor base. Sauté aromatics like onions, leeks, carrots, celery, peppers, fennel, garlic and ginger. These will give you a strong flavor base to build from. 

Take advantage of herbs and spices. Fresh herbs add so much flavor to any dishes you are cooking! It’s always best to add near the end of cooking to preserve their flavor. Dried herbs can take longer cooking. When using spices like cumin, curry or chili powder, toast them first in a dry pan for maximum punch. Watch them closely, they can burn quickly! 

Intensify flavor with technique. Brown, sauté, pan-sear or roast meats and vegetables. Reduce and intensify flavors by simmering sauces, stock, wine and balsamic vinegars.  

Save the brown stuff. All those little brown bits on the bottom of your sauté or roasting pans are called fond, and it is marvelous and so full of flavor. Capture all of it by deglazing. You can use just about any liquid, including water – but using wine, stock, or cider will add much more flavor. Sauté a tablespoon of tomato paste in the pan before deglazing for maximum punch to any sauce. 

Utilize condiments. They aren’t just for adding before eating! Mustard, pesto, salsa, kimchi, gochujang, Worcestershire or red pepper spread can jazz up sauces, soups, casseroles, beans, vegetables, pastas and proteins.  Mustard is especially good and can range from smooth, spicy Dijon to grainy. 

What are some other ways you boost flavor?

Kathleen Weaver-Zech and Dean’s Team Chicago