Salt Substitute Recipes
ZESTY SALT SUBSTITUTE
Folks on a low-sodium diet will fall for this salt substitute. I usually double the recipe because it beautifully seasons a variety of foods. -Peggy Key, Grant, Alabama
Provided by Taste of Home
Time 5m
Yield about 1/4 cup.
Number Of Ingredients 6
Steps:
- In a small bowl, combine all ingredients. Store in an airtight container for up to 6 months. Use to season meats or vegetables.
Nutrition Facts : Calories 10 calories, Fat 0 fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 1mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 0 protein.
HOMEMADE SEASONED SALT
Seasoned salt recipes combine salt with garlic and onion powders, and then different herbs and spices. It is a super convenient way to season practically all your dishes that call for salt!
Provided by Holly Nilsson
Categories Seasonings
Time 5m
Number Of Ingredients 6
Steps:
- Mix all ingredients together well.
- Store in an airtight container.
Nutrition Facts : Calories 7 kcal, Carbohydrate 1 g, Sodium 4651 mg, ServingSize 1 serving
SALT SUBSTITUTE
Myrta Sweet of Wildwood, Florida keeps this nicely flavored blend in a salt shaker on the back of her stove. "I use a teaspoon of it in almost everything I cook, from meat loaf to stew," Myrta comments. It's perfect for people on restricted diets as well as those who are simply cutting back on salt.
Provided by Taste of Home
Time 5m
Yield 1/4 cup.
Number Of Ingredients 7
Steps:
- In a small bowl, combine all ingredients. Use to season pork, chicken or fish. Store in an airtight container.
Nutrition Facts : Calories 1 calories, Fat 0 fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 0 sodium, Carbohydrate 0 carbohydrate (0 sugars, Fiber 0 fiber), Protein 0 protein.
SALT SUBSTITUTE
This recipe is Courtesy of the South Carolina Department of Health and Environmental Services. It is heart healthy. I put 50 servings--truth is I don't have a clue. It would be according to how much you use each time.
Provided by Darlene Summers
Categories < 15 Mins
Time 10m
Yield 50 sevings, 50 serving(s)
Number Of Ingredients 8
Steps:
- Mix all seasonings together and put in your salt shaker.
Nutrition Facts : Calories 8.2, Fat 0.2, Sodium 1.3, Carbohydrate 1.5, Fiber 0.4, Sugar 0.4, Protein 0.3
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- Garlic. Garlic is a pungent spice that boosts flavor without increasing sodium content. You can cut back on the salt and double the amount of garlic in recipes for tomato sauces and marinades.
- Lemon juice or zest. Citrus, especially lemon juice and zest, makes an excellent alternative to salt in some recipes. As a source of acid, lemon juice acts similarly to salt by bringing out the flavors of a dish.
- Ground black pepper. Salt and pepper are a classic culinary duo. Yet, if you’re looking to cut back on salt, simply reach for the pepper shaker instead.
- Dill. The fresh taste of dill, with hints of celery and fennel, makes it a flavorful alternative to salt. Dill is an especially good substitute in dishes with fish, potatoes, and cucumbers.
- Dried onion or onion powder. Share on Pinterest. Like garlic, onion offers a flavor boost to almost any savory recipe. In particular, dried onion or onion powder is more potent than fresh onion and can be swapped for salt in stir-fries, soups, stews, dips, and salsas.
- Nutritional yeast. Nutritional yeast is a deactivated yeast sold as flakes and powder. Known for its cheesy, savory flavor, it works well in popcorn, pastas, and grains.
- Balsamic vinegar. Balsamic vinegar has a sharp, tart flavor with a hint of sweetness. It brings out a food’s natural flavors, too, minimizing the need for salt.
- Smoked paprika. The smoky, spicy taste of smoked paprika is accompanied by a deep red color. Add it to taco meat, stews, chili, and nachos. You can also use it to replace salsa, which is often high in sodium.
- Truffle oil. Truffle oil is infused with edible fungi for a strong, earthy taste praised by food lovers worldwide. It’s so potent that you can use just a small amount in place of salt.
- Rosemary. Rosemary is a popular herb often used in dipping oils. Consider adding fresh or dried rosemary to soups, stews, and roasts, as well as roasted vegetables, dressings, sauces, and breads.
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- Garlic Powder and Salt. 1/8 tsp garlic powder. 7/8 tsp of salt. Garlic powder, obtained from dehydrated ground garlic, is diluted with salt.
- Garlic Oil and Salt. 2 tsp garlic oil. 2/3 tsp of salt. Derived from garlic, a volatile oil, is called garlic oil. Obtained using steam distillation but can also be prepared using steam via ether.
- Fresh Garlic and Salt Paste. 4-6 garlic cloves. 2 tsp of salt. Garlic oil is another very decent replacement for garlic salt.
- Garlic Juice and Salt. 2 tsp garlic juice. 2/3 tsp of salt. Garlic juice is remotely less garlicky than garlic powder, therefore, to get the same flavor you need to combine it with more salt to get the same taste.
- Minced Garlic and Kosher Salt. 1 tsp minced garlic. 3/4 tsp of kosher salt. Minced garlic and kosher salt work really well as an alternative for garlic salt.
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- Finely grind the celery seed using a spice grinder (or your coffee grinder works wonderfully!) or a mortar and pestle.
- Mix the ground celery seed with 2 parts of salt. Store in an airtight container with your spices in a pantry or cupboard.
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- Onions and garlic: raw or cooked they complement nearly any savory dish. I especially like caramelized onions for a deeper, umami flavor in stews, soups, any braised or roasted dish, tomato-based pasta sauces, burgers (beef, veggie, or turkey), meatloaf, pizza (allowing you to cut down on cheese).
- Herbs and spices: if your spice rack consists of Italian seasoning and basil, it’s time to expand your horizons – reinvent the dishes you’ve been making for years and bust a move with a few new ones!
- Lemon juice: not just for water or cocktails or as a salad dressing substitute for dieters, lemon juice perks dishes up with acid and a bright taste that is an excellent salt substitute.
- Citrus and citrus zest: in addition to citrus juice, the zest of lemons, limes, oranges, grapefruits, and tangerines kicks the flavor of sauces, marinades, and salad dressings up a notch.
- Vinegar – as I said before if a dish tastes “flat” add a dash of acid. Vinegar is the supporting character behind many a stellar sauce, salad dressing, marinade, salsa, or chutney.
- Infused oils: a wonderful replacement for butter, salted butter, and soy sauce or to add another layer of flavor beyond extra virgin olive oil. I frequently use truffle oil, blood orange oil, Meyer lemon oil, chili oil, garlic-infused oil, and oils infused with Asian flavors which have far less sodium than soy sauce.
- Beer and Wine: use beer and wine (and even coffee) to add flavor to stews, soups, chili, pasta sauces, and braised dishes on their own or instead of broth.
- Salsa and chutney – whether traditional tomato-based, sweet seasonal fruit, or a combination of the two, they are a colorful, fresh flavored accompaniment to grilled meats, fish, omelets, a wide-range of appetizers, cheese plates, chips, and crudités.
- Chiles and Peppers – low sodium fare does not have to taste bland, if you crave highly seasoned food there’s no better way to get that punch than with chiles and peppers, whether you like them mild or packing some heat, add them freely.
- Mushrooms – an unexpected salt substitute, mushrooms add a meaty, satisfying flavor to vegetarian and vegan dishes and can provide that elusive umami taste to Asian-inspired dishes without sodium-loaded soy sauce by using a mixture of caramelized onions and mushrooms sautéed in sesame and vegetable oil combined with a dash of balsamic vinegar.
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- Homemade garlic salt. For homemade garlic salt, all you need are the ingredients you probably already have in your pantry: garlic and salt. The biggest advantage of making garlic salt from scratch is knowing exactly what goes into it and avoiding any kind of unnecessary processing that would mess up all the beneficial properties.
- Garlic powder. If you don’t have the actual mixture, you can always substitute garlic salt for garlic powder and some table salt or Kosher salt. However, keep in mind that garlic salt usually contains much more salt than garlic, so garlic isn’t as dominant.
- Granulated garlic. Think garlic powder, but with a rougher, chunkier texture. This garlic salt substitution is quite similar to garlic powder, with the only difference being in the texture.
- Minced garlic. Minced garlic is a great substitute for garlic salt for those of you who appreciate the strong flavor of garlic and aren’t afraid to use it.
- Garlic and salt paste. Now, this is a garlic salt equivalent that differs only in one aspect: texture. While garlic salt is obviously a powder, and therefore dry, this garlic salt alternative is in the form of a paste, which is extremely easy to incorporate into your dishes.
- Garlic juice and salt. Garlic juice is basically a pureed form of garlic, available both as an extract and juice. As opposed to other options we’ve mentioned, when making garlic juice, the focus isn’t on the garlic, but the liquid that remains after processing it.
- Garlic oil. Garlic oil is perhaps the most delicate garlic salt substitute, adding just a pinch of garlic flavor to your meals. This option is perfect for those of you who can’t handle the richness and sharpness of the full garlic flavor, yet still want to achieve a hint of garlicky aroma.
- Garlic flakes and salt. Garlic flakes are larger dehydrated pieces of garlic, which have a fuller, richer garlic taste than garlic powder and granulated garlic.
- Spice mixes. If you find garlic salt to be too plain and you want a more exciting alternative, you can always play around with different flavors and aromas and create your own spice mix.
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- Table salt. Table salt is the most common replacement for kosher salt. It can be easily found in many markets. Table salt will provide you the same benefits as kosher salt so you can use it in many recipes as a replacement.
- Sea salt. Another type of salt that is considered to be healthier than table salt is sea salt. It is considered to be a good replacement for kosher salt.
- Pickling salt. Pickling salt may be considered the perfect option for replacing kosher salt in many recipes. It does not have any anti-caking ingredients and is usually used in the process of making pickles.
- Maldon sea salt. A flaky, soft textured type of salt that can be used as a substitute for kosher salt is the Maldon sea salt. It is a type of salt that is said to be less bitter and less salty than the other types of salt, even a bit sweet at times.
- Coarse sea salt. Very similar to kosher salt is coarse sea salt. These large crystals which have a very similar texture to kosher salt can be a great substitute.
- Himalayan pink salt. Another replacement for kosher salt is the Himalayan pink salt. These large grains will add the same crunchiness as if you have used kosher salt.
- Iodized salt. Iodized salt is considered to be a healthy variation of salt, which can serve as a good substitute for kosher salt. You can find it in many stores.
- Rock salt. Another replacement for kosher salt is rock salt also known as Sendha namak, which is salty and doesn’t have additives that may leave traces in its taste.
- Celery salt. This is a type of salt that is actually made from grinding dried celery seeds and made into salt. Celery salt can be also another way to replace kosher salt on many occasions.
- Hawaiian red salt. Kosher salt can be also replaced by the Hawaiian red salt. This type of salt is also known as Alaea salt, is rich in iron oxide which is found in the volcanic clay in Hawaii.
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