10 Ways to Substitute Salt

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One of the risk factors related to heart disease is having too much salt in our meals.

The American Heart Association recommends to aim to eat less than 1500 milligrams (mg) of sodium per day because for its harmful side effects such as elevated blood pressure, increased risk of stroke, heart attack and kidney disease.

By tradition most Hispanic foods are well seasoned, but one must not confuse good seasoning with just adding excess salt when cooking to try and get “authentic flavor.”

To get that true flavor we should consider special ingredients and culinary techniques that could help us achieve a great flavor without the need to add excess salt.

Here are 10 easy alternatives that you can incorporate into your diet as salt substitutes (Tips by Chef Hamlet):

1. Use fresh garlic along with powdered garlic.  Do not use garlic salt.  Powdered garlic has salt and when cooking poultry, pastas and sautéing vegetables it increases their flavor.

2. Freshly ground black pepper. There is a big difference between the powered pepper and fresh ground-pepper, which has a more intense flavor and stronger aroma. When combining fresh ground pepper with fresh garlic for fish, meats and sauces we enhance the natural flavor of the ingredients by 90%.

3. If you are not a fan of garlic, use onion powder instead. Don’t use onion salt. Powdered onion has an intense flavor use it in moderation.

4. Lemon and lime. Fresh squeezed juice from these two is a great salt alternative. You can use it in marinades or sauces, especially if you cook any type of meat, fish, or shrimp on the grill. Adding lemon juice right before eating will give them the flavor your taste buds seek.

5. Fresh roasted garlic. If you like garlic, try this option.  Thinly slice some garlic and brown them in a skillet with a little olive oil. When we sauté the garlic, the flavor is released into the oil, allowing you to use as a marinade.

More alternatives on page 2 >>>

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