Three Spice Combinations To Reduce Salt

Here are three spice combinations that have helped to reduce the need for salt for those trying to cut down on salt. It can take 4 weeks for taste buds to adapt to a low sodium diet. During that time these combinations can help provide enough flavor to avoid the flat taste so many notice when salt is missing.

First Spice Combination

Spice Market, Marakech (2242330035)
Marakech Spice Market
Michael Day [CC BY 2.0 (], via Wikimedia Commons

A rub of olive oil, smoked paprika, cherry extract, smokehouse pepper and coffee extract can be used on beef, pork, poultry, or fish to enhance the natural flavor. Of course, be sure the meat was not injected with salt for a longer shelf life at the store. In addition to avoiding sodium, the spices will provide some potassium and monounsaturated fat. You will be enhancing your potassium to sodium ratio, and the olive oil will allow the potassium to do its magic more easily.

Second Spice Combination

Another great combination is olive oil with garlic powder mixed in. If you add some balsamic vinegar, you will be getting the combination that many Italian restaurants serve with their Italian bread. Just be sure that, if you use it on bread, that the bread is low sodium. This combination can be used on multiple other foods also, such as pasta, salads, and veggies.

Third Spice Combination

A marinade rounds out the trio. Combine lime juice, garlic powder, black pepper, smoked paprika, honey and onion powder to add flavor to any meat. Soaking overnight will work it well into the meat.

Of course, you can combine your other favorite flavors, or leave out flavors you don't care for. But these are tried and true.

There you have it. Three great spice combinations to help you as you transition to a diet that will improve your potassium to sodium ratio and eliminate hypertension.

Tables Of Potassium And Sodium In Various Foods

To find a table with the potassium and sodium content of various spices, try this spices link. Click the following links for poultry, beef, pork or fish. Or use the “Links to Food Potassium Tables” tab at the top of the page to find all the different food tables on this site.

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