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7 Easy Tips for Low-Sodium Cooking!

salt-free avocado toast

salt-free avocado toast

Did you know that the recommended daily sodium intake for a healthy American is 2,300 mg, which equals 1 teaspoon of salt? And according to sodium expert and author Sodium Girl, 90 percent of adults consume almost double that recommended amount on a daily basis! So if you are looking to reduce the amount of sodium in your diet, here are a few very easy ideas you can use when cooking your favorite foods and recipes. From using smart citrus to adding spices and fresh herbs, these seven tips will have you loving your food all while pushing aside that salt shaker. Plus check out Sodium Girl’s Low Sodium Recipe Rally, get some amazing low sodium recipes from bloggers, and enter to win a Vitamix!


  • Tip 1: Add Fresh Herbs 1 of 9
    Tip 1: Add Fresh Herbs
    Fresh herbs like basil, parsley, dill and cilantro add flowery, bright flavor accents, intensifying the flavor of your food without the use of salt.
  • Tip 2: Use Lemon 2 of 9
    Tip 2: Use Lemon
    Lemon juice provides an acidic burst of bright flavor that brings the natural flavors of foods like beans, veggies and greens to life!
  • Tip 3: Add Sweetness 3 of 9
    Tip 3: Add Sweetness
    Adding a touch of sugar instead of salt is another way to bring out the natural flavor in your foods. Spices that accent sugar, such as cinnamon and vanilla, may also be appropriate for certain recipes.
  • Tip 4: Add Heat and Spices 4 of 9
    Tip 4: Add Heat and Spices
    Jalapeño, chili powder, cayenne pepper and more! Add a burst of heat to give your food a bold flavor. The warmth of spicy accents lessens the need for salt.
  • Tip 4, Continued: Use Pepper and Hold the Salt 5 of 9
    Tip 4, Continued: Use Pepper and Hold the Salt
    Black pepper is a super easy spice to use for quick, sodium-free flavor. Pass the pepper shaker and scoot the salt to the side.

    Make this low sodium lemon pepper bean salad: recipe on Healthy. Happy. Life.
  • Tip 5: Try Fresh Zingy Fruit 6 of 9
    Tip 5: Try Fresh Zingy Fruit
    Zingy fresh fruits like kiwi, tangerine, grapefruit, and pineapple offer up a way to brighten your recipe flavors without adding salt.
  • Tip 6: Use Vinegar 7 of 9
    Tip 6: Use Vinegar
    Apple cider vinegar and balsamic vinegar are two of my favorite flavors to add to foods in place of salt. Vinegar is bursting with bright flavor, even though it is free of sodium. Just be sure to check your vinegar label to make sure that no extra sodium has been added.

    Make this apple cider vinegar chard (and hold all the salt!): recipe on Healthy. Happy. Life.
  • Tip 7: Try Nutritional Yeast 8 of 9
    Tip 7: Try Nutritional Yeast
    If you're looking for some cheesy, salty flavor without adding cheese (which is rich in salt and dairy), try vegan nutritional yeast! This flaky yellow substance has delicious savory flavor and is packed with nutrients. Plus, nutritional yeast is a very low sodium food.

    Learn more about nutritional yeast on Healthy. Happy. Life.
  • Browse the Recipe Rally 9 of 9
    Browse the Recipe Rally
    Get more tips from Sodium Girl, and check out the recipe rally recipes! Plus, make sure you enter the Vitamix giveaway (ends 2/18)!

    Enter the recipe rally and get the recipe for this low sodium avocado toast with pesto, recipe on Healthy. Happy. Life.

Get the recipe for the Lemon-Pesto Avocado Toast shown at top + enter Sodium Girl’s Vitamix giveaway on Healthy. Happy. Life.

Check out Sodium Girl’s cookbook on Amazon: Sodium Girl’s Limitless Low-Sodium Cookbook

photo credits: Kathy Patalsky

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Read more from Kathy on her blog, Healthy. Happy. Life. Get Kathy’s book, 365 Vegan Smoothies: Boost Your Health With a Rainbow of Fruits and Veggies, available on Amazon.

Follow Kathy on Facebook and Twitter for updates!

More on Family Kitchen:

* Queen Cake with Fresh Fruit
* 10 Tropical Recipes to Cheer Up Winter Weather
* Red Beans and Rice Mardi Gras Veggie Burger
* 22 Pretty in Pink Valentine’s Day recipes
* Cheezy “Kale Chip” Kale side dish
* 16 Creative Sweet Potato Recipes
* Double Chocolate Cake loaf

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