How to Modify Recipes to Reduce Sodium
Salt -- the traditional seasoning of choice -- has been linked to high blood pressure. As a result, many no-salt and low-salt seasoning mixes now are on the market. Here are a few quick tips to help make your favorite recipes low sodium to sodium free:
- Omit salt or reduce by 1/2. If a recipe says 1/2 teaspoon, use 1/4 teaspoon. The only exception to this guideline is yeast breads. Yeast products and pickle recipes must have the amount of salt called for in the recipe to ensure flavor and quality texture.
- Herbs, spices, salt-free seasonings, garlic, onions and citrus juice can be used as flavor enhancers.
- Drain liquid and rinse canned foods.
- Be aware that both baking soda and baking powder contain sodium. These two ingredients are essential to the baked product and should not be reduced or eliminated.
- Reduce or skip the salt in cooking water. Salt won't make water boil any faster.
- Substitute prepared ingredients that have less sodium. Use low-sodium broth, no-salt-added canned vegetables, light soy sauce, and salt-free seasoning mixes.
Susan Mills-Gray, Mills-GrayS@missouri.edu
Regional Specialist, Nutrition and Health Education
Cass County, Missouri
University of Missouri Extension