What’s the simplest way to reduce the amount of salt in your diet? Take the salt shaker off the table and avoid adding salt to meals when you are cooking. We often reach for the salt to add flavour, but it’s not the only option. There are many other simple and creative ways to add extra deliciousness to your food; we call these “salternatives”!
What exactly are salternatives? Put simply, these are herbs and spices that you can add to food, instead of salt, to boost flavour. Maybe you’re a salternatives rookie; don’t worry, here are some great suggestions that will get your taste buds tingling. Try these first and soon you’ll be making up your own delicious combinations.
EGGS – basil, chives, paprika, pepper, dill
Eggs are so versatile; scrambled, poached, fried, or boiled, they make delicious snacks or meals. Instead of sprinkling salt on your hard-boiled eggs, try only pepper. When scrambling eggs, add in some fresh herbs, such as chives and dill or spices, like paprika.
LAMB – mint, oregano, rosemary, sage, thyme
Lamb and mint are a classic combination, especially when it comes to roast lamb. Other salternatives are rosemary and oregano, or you can try sage and thyme with lamb chops.
FISH – cayenne pepper, chives, dill, parsley, tarragon
Chives add lots of flavour to fish marinades and they can be used as a garnish as well. Dropping some dill over fish, especially white fish, is also a great combination. Don’t forget parsley as a garnish or add it with lemon for baked fish. Cayenne pepper will add a perfect kick for fish tacos, while tarragon pairs beautifully with salmon.
BEEF – coriander, cumin, lemongrass, parsley, thyme
The type of herb or spice you use when preparing beef will depend on how you are cooking it. Some options to try include, rubbing your steak with cumin or coriander before cooking; adding thyme to stews and casseroles; dropping some parsley across any beef dish; or adding lemongrass for stir-fry dishes.
CHICKEN – basil, cayenne pepper, lemongrass, thyme, rosemary
Chicken is incredibly versatile, so there are many different herbs and spices (not just the secret ones!). Season your roast chicken with rosemary and thyme; marinate with lemongrass; use basil for Mediterranean dishes; or try cayenne pepper as part of a chicken rub.