Essential for the proper functioning of our body, salt remains far too present in our diet. And yet, you can cook gourmet, even without salt. The proof in our selection of 16 healthy and tasty recipes without a grain of added salt and with great alternatives!
Resalting one’s dishes is not the main culprit of our overconsumption of salt. Indeed, this only adds one gram of salt to our daily intake. On the other hand, most of the salt intake comes from food: meats, cheeses, condiments, sauces, soups, industrial or processed dishes. Hence the interest of prepare your own meals. Choose from our recipe ideas in which salt is replaced by spices, defatted broths (reduced in salt if possible) and aromatic herbs.
How much salt should you consume per day?
The World Health Organization recommends a maximum consumption of 5 g of salt per day. On average, our salt intake is 4 times greater than our daily needs. This excess has harmful effects on our health and increases the risk of stroke and heart attack.
What are the health risks of salt?
A diet too rich in salt increases the risk of high blood pressure and cardiovascular disease, promotes stomach cancer or the risk of osteoporosis.
How to limit salt in your diet?
Here is some techniques to limit salt in his diet:
- Avoid salting your dishes and therefore having a salt shaker available on the table.
- Swap the salt for other seasonings such as spices, aromatic herbs, onions, shallots, garlic, etc.
- Reduce the quantity, or even banish the salt added to the cooking water.
- Replace mineral waters that are too rich in sodium. Read labels carefully to compare salt levels.
Which condiment to replace salt?
- Basil
- Pepper
- Paprika
- Sumac
- garlic powder
- onion powder
- Parsley
- Gomasio (contains salt and sesame)
- Garlic