Prefer buds or blobs
Let go of salt: 7 salt alternatives with no bad aftertaste
7 x delicious and natural salt substitutes
The proverbial salt in soup doesn't always have to be salt. These alternatives not only add flavor to your dishes, but often also provide the final culinary touch:
1. Take advantage of the full spectrum of flavors
The secret of the perfect taste experience is usually the complex interplay of all five flavors: sweet, salty, sour, bitter and umami. Spiciness also plays an important role depending on the dish. Anyone who enjoys cooking themselves knows the feeling that “something is still missing” in addition to the round taste. Many then first resort to the salt shaker. Instead, a splash of vinegar (e.g. apple cider vinegar), a little sweetness or a dollop of tomato paste could often make up for the missing "something" much better. This makes the dish more harmonious - and, thanks to less salt, even healthier. Our tip: the next time you taste it, just go through the five flavors one after the other and challenge your taste buds.
2. Enjoy the flavors of nature
Fresh herbs such as parsley, chives, dill and watercress add flavor and an intense aroma. Lovage brings a hearty taste. Basil and rosemary provide a Mediterranean flair and coriander spices up Asian cuisine. Frozen herbs are a good alternative to fresh herbs in the winter months. Garlic and wild garlic, freshly ground pepper, ginger and chili also provide strong notes.
3. Give the spices and herbs enough time
Rub dried herbs and spices between your fingers before adding them. That makes their taste even more intense. Incidentally, dried herbs and spices need about 5 minutes to develop their full flavor. So give them enough time. Bay leaves, juniper berries or mustard seeds, packed in a tea bag, give off their aromas during the entire cooking time and can then be easily removed.
4. Select the correct cooking method
Compared to cooking or frying, vegetables, meat and fish lose much less aroma when they are steamed. The natural taste is better preserved and you don't need to season too much or worry about salt substitutes. Valuable vitamins and phytochemicals are also better preserved in the pressure cooker.
5. Use natural salts
Refined salt is usually chemically processed and often contains so-called "trickle aids". Natural and untreated types of salt such as rock salt or sea salt, on the other hand, not only taste much milder, but also have many positive ingredients and trace elements in addition to sodium chloride. The famous Fleur de Sel, for example, contains valuable calcium and magnesium sulphate components and is therefore a healthy salt substitute for classic table salt.
6. Prefer "real" alternatives
Herbal and smoked salts have a particularly intense taste. This can help reduce the overall salt content. As a last resort, cooking salt substitute should be used. The sodium is replaced by potassium or magnesium compounds. However, what speaks against these alternatives is that an excess of them also stresses the kidneys and removes water from the body. Glutamate is also a “popular” salt substitute, but it is suspected of being harmful to health.
7. Do a "desalination cure"
After just 2-3 weeks, the taste buds get used to a lower salt content. In this way you learn to better perceive the natural taste of food. If you get weak from salty snacks from time to time, you can compensate for this with an extra exercise, because the more we move, the lower the risk that the blood pressure will rise due to a slightly increased salt consumption (drink plenty of water!) . In return, however, the following applies: Those who exercise little should also be sparing when it comes to salt.
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