Healthy Alternatives To Salt For Seasoning

Salt is one of the most popular seasonings, and while it has no calories, it’s not necessarily healthy! Salt contains a lot of sodium, one teaspoon of the stuff contains more sodium than the recommended daily sodium intake, so it’s easy to go overboard.

Next time you reach for the salt, consider these alternatives.

Garlic provides flavour without the extra sodium! You can hold the salt and double the amount of garlic in recipes for sauces and marinades – it’s also a great ingredient for stir-fries and soups. 

Garlic is highly nutritious but has very little calories. A single clove of garlic contains around 4.5 calories, and they’re a good source of vitamin B6, vitamin C and fibre. 

Salt’s best friend! But if you’re looking to cut back on your salt intake, add pepper alone into soups, roasts and pastas. 

One teaspon of ground black pepper is just 6 calories and contains vitamin A, B6, E K, B6, manganese and more!

Lemon juice is a source of acid, so it acts similarly to salt by bringing out more flavours in a dish. 

Lemon zest is even more potent – limes and oranges will have the same effect, but you probably wouldn’t drizzle orange juice over a stir-fry! Lemon juice is a great addition to sauces, salads and marinades instead of salt.

Lemons contain vitamin C, potassium and vitamin B6, and they’re 89% water, so one teaspoon of lemon juice is a mere one calorie. 

Similar to garlic, you get a boost of flavour, and it can be added to almost any savoury dish. Onion powder is more potent than fresh onion and makes for a great salt alternative for salt in stir-fries, soups and dips. 

A teaspoon of onion powder is around 8 calories and it contains essential vitamins like vitamin B and C, calcium iron and potassium. 

With a sharp flavour, balsamic vinegar brings out the natural flavours in food – minimising the need for salt. Swap out the salt and use balsamic vinegar in salad dressings, soups and stews. 

One tablespoon of balsamic vinegar has just 5 calories!

Statistically, we’re all getting too much sodium. The average Aussie consumes almost double the amount of sodium required for optimal health. Too much sodium in your diet is linked to high blood pressure which can lead to a myriad of health issues.

Food doesn’t have to be tasteless to be healthy! Popcorn is a good example because it is actually good for you, it’s just what we add to it that takes away from its nutritional value. Check out our blog on healthy popcorn seasonings you can make at home.