Ways to add Flavor without adding more salt

The gesture of throwing a pinch of salt on the salad, meat or pasta, has its days numbered. And, although it is undeniable that this seasoning enhances the flavor of any recipe, it is also that reducing its consumption is a very healthy decision. Here are ways you can substitute salt in your cooking:

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A few drops of lemon

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A grilled hake or a cod fillet with a few drops of lemon does not need much more to be delicious. You can accompany the fish with some tender green beans, and thus complete your dinner with its extra supply of fiber and minerals.  The lemon will not only make you forget the lack of salt, it will also bring a good dose of vitamin C to your recipes.

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A pinch of curry

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Seasoning a stew of meat with a pinch of curry is a great option to not miss the salt on your plate. The taste of this spice is unique enough to make it so.  Among the nutritional benefits of curry stresses that favors the reduction of digestive problems such as colic or bad breath.

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Some mint leaves

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You can add a few leaves of mint to a cream, a broth or a soup. The risotto with peas is also very good. It will give a touch of flavor and freshness very original.

Take advantage of the nutritional benefits of peppermint, as its analgesic power, at the same time that you get rid of the harmful effects of salt in your diet.

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A bit of nutmeg

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This spice is one of the most used in the kitchen. It can suit both sweet and salty recipes. Of course, it is advisable to grate it at once and add it almost at the end, to avoid losing part of its properties, including its aroma and flavor.  Among the qualities of this species, some of the most valuable are its ability to control the level of cholesterol in the blood and strengthen the immune system.

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Parsley and chopped garlic

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Add the properties of parsley and garlic, at the same time you subtract the harmful effects of salt for your cardiovascular health. The combination of parsley and chopped garlic suits both meats and fish.  Parsley stands out for its diuretic properties, while garlic helps to eliminate harmful bacteria from the intestine and helps blood to flow better through the arteries.

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Oregano, thyme and rosemary

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If something is not going to miss your recipes thanks to these aromatic herbs is flavor. You can sprinkle a mixture of the three on a stew of meat, mushrooms or a scramble of thistle.  Add the antiseptic properties of oregano, to rosemary carminatives and thyme antioxidants.

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Paprika to taste

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Now you can get rid of the salt shaker and make a hole in the paprika pot. Its color and the intense taste bring to any recipe are the perfect alternative to the pinch of salt.  In addition, every time you dress the meat, vegetable stew or chickpea hummus with paprika, you are also taking care of your skin, your bones and your teeth, thanks to its vitamin C content.

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Sweet and sour vinaigrette with orange

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It does not need a pinch of salt. In addition, this vinaigrette is very simple to prepare. Simply mix orange juice, lemon juice, a teaspoon of honey, a tablespoon of wine vinegar and two extra virgin olive oil.  It’s the perfect dressing for seafood cocktails, mango salad or a green salad.

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Why reduce salt from our diet?

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The American Heart Association publicly declared the recommendation not to exceed 2.3 g of salt a day, in order not to put our health at risk.

An advice, which at first glance, does not seem difficult to follow, but we far exceed that amount. In fact, we almost doubled it, since according to the reports, we ingest 3.5 g of salt a day on average. The most worrisome is that it is estimated that 80% of the amount of salt ingested comes from processed foods and products and ultra-processed.

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This “hidden” salt is difficult to control, especially if we do not read the labels. However, the one that we add, the one that comes from the saltcellar, that, we can dose it.

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In our hands is to reduce this seasoning of our recipes and replace it with other options with which to counteract the sosez that the dish has won with new tastes and better nutritional qualities.

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Benefits of a diet without salt

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Reducing the number of times, we use the salt shaker is amply rewarded in the form of health benefits.

Some of the most relevant effects are:

• The reduced risk of cardiovascular diseases

• Improves kidney health

• Reduced risk of asthma attacks

• Reduced fluid retention