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Flavour with less salt (Part 2)

August 2, 2011 by Dean Simmons, Registered Dietitian

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In Part 1 of Flavour with Less Salt I wrote about the role of salt in enhancing the flavour of food. In today's blog I would like to share some tips that I use at home to keep our food flavourful with less salt.

Soups:

  • Since water dilutes flavour, I add less water and more veggies to my soups. When I make a carrot or squash soup, I add just enough water or broth to cover the veggies. When I purée it all the soup is thick and full of flavour.
  • Soups always taste better the next day, once the flavours have mingled, so I try to make enough for several days.

Salad dressing:

  • I find that crushed garlic and mustard really amp up the flavour of a vinaigrette dressing.
  • Lemon, lime and orange juices are fantastic in dressings. More flavour with less salt.

Cooking:

  • I tend to add more of the aromatic vegetables like onion, garlic and ginger than the recipe calls for (while cutting the salt in half).
  • Adding fresh herbs like chopped cilantro, basil or mint just before serving makes a dish smell great (fresh herbs are delicate so add them in at the end).
  • Toast spices like cumin, mustard and coriander seeds, or even a cinnamon stick, in a dry pan to really get them smelling good. I grind the seeds up and add them to curries; the cinnamon stick goes in whole.
  • I like to use dried mushrooms. I add hot water to the mushrooms to rehydrate them and then use the flavourful mushroom broth in my cooking.
  • Fresh and seasonal produce generally has a better flavour, so I look for produce that is in season and try to use it within a few days.

Baking:

  • Browning food builds flavour. I add toasted shredded coconut to my banana muffins, and toasted sunflower seeds to my chocolate chip cookies.

There are a lot of great ways to add flavour to foods while cutting back on salt. - What do you do?

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Comments (1)

rose77

Posted on Monday November 28, 2011 a 10:35pm

Nice reminders in this blog for cutting out the salt and trying different herbs and spices to create a different flavour in my cooking!

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