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Best Salt-Free Seasonings

By: Anita Fernandes from everydayhealth.com
Best Salt Free Seasonings

Whether your doctor has advised you to reduce your salt intake or you’ve made that decision on your own, you have taken a big step towards a healthier diet. According to a recent FDA warning, Americans consume almost 50% more salt than the recommended amount. Excessive salt intake has been linked to a wide variety of health issues including high blood pressure, heart attacks, strokes, osteoporosis, stomach cancer, and kidney disease. Salt-free seasoning is a simple but effective way to reduce your daily salt intake without sacrificing the palatability of your meals.

5 of the best salt free seasonings

There are several different types of salt-free seasonings so you can experiment with a variety of them to add different flavors to your dishes. From the sweet maple and spice dressing to the hot Cajun seasoning – each seasoning is unique and is best suited for certain foods. Here are 5 of the best salt free seasonings:

Maple and spice seasoning

Maple sugar has a caramelized taste with a mild woody flavor which pairs perfectly with warm spices including pepper and cinnamon. It can be made with maple flakes or maple sugar. Maple and spice seasoning is one of the best salt-free seasonings as it can be used to season just about any dish from root vegetables and sprouts to pork, chicken and salmon. To make your own maple and spice seasoning, you will need to mix the following ingredients:

-- 4 tablespoons  maple flakes
-- 1 teaspoon ground black pepper
-- 1 teaspoon ground white pepper
-- ½ teaspoon cinnamon
-- 1 teaspoon fennel seeds
-- 1 teaspoon garlic powder
-- 1 ½ teaspoons red pepper flakes (optional)

Maple syrup in a leaf-shaped bottle

Mexican Style Adobo Seasoning

Traditionally, adobo seasoning is used to marinate red meat and chicken but it can also be used for fish, guacamole, beans and other side dishes.  Adobo can be used as a dry rub or mixed with olive oil, vinegar or lemon juice to create a wet marinade. To make Adobo seasoning, you will need to mix the following ingredients:

-- 3 tablespoons sweet paprika
-- 1 tablespoon chipotle chili powder
-- 2 teaspoons ground black pepper
-- 2 teaspoons onion powder
-- 1 teaspoon garlic powder
-- 1 1/2 teaspoons dried oregano
-- 1 1/2 teaspoons ground cumin

Bowl of salt free seasoning

Cajun Seasoning

Cajun cuisine originated in the swamps and bayous of southern Louisiana. Cajun seasoning is hot, flavorful and versatile and is recognized as one of the best salt-free seasonings for pastas, meats and veggies. To make Cajun seasoning, you will need to mix the following ingredients:

-- 1 tablespoon cayenne pepper
-- 1 ½ teaspoons onion powder
-- 1 teaspoon garlic powder
-- 1 teaspoon paprika
-- 1 teaspoon ground black pepper
-- 1 teaspoon oregano
-- 1 teaspoon thyme
-- 1/2 teaspoon red pepper flakes (optional)

Jamaican jerk seasoning

Jamaican jerk seasoning can be used as a dry rub or mixed with soy sauce, olive oil and lime juice to create a marinade for beef, pork, chicken and seafood. This seasoning can be tweaked so that it’s just mildly hot or downright incendiary, depending on your preference. To make Jamaican jerk seasoning, you will need to mix the following ingredients:

-- 1 tablespoon cayenne pepper
-- 1 tablespoon garlic powder
-- 1 tablespoon onion powder
-- 1 tablespoon dried thyme
-- 1 tablespoon dried parsley
-- 1 tablespoon Turbinado sugar (raw sugar)
-- 1 teaspoon paprika
-- 1 teaspoon scotch bonnet pepper powder (optional – for added heat)
-- 1 teaspoon ground allspice
-- ½ teaspoon black pepper
-- ½  teaspoon ground nutmeg
-- ½  teaspoon cinnamon
-- ½ teaspoon clove
-- ½ teaspoon coriander

Several salt free spices in spoons

Italian seasoning

Italian seasoning is one of the best salt-free seasonings because it has a unique fragrance that is made up of complex herbal notes. Unlike most seasonings, Italian seasoning is not hot but what it lacks in heat, it makes up for in flavor. Italian seasoning goes well with tomato-based dishes such as spaghetti and pizza but it can also be used in salad dressings and sauces. To make Italian seasoning, you will need to mix the following ingredients:

-- 2 tablespoons dried basil
-- 2 tablespoons dried oregano
-- 2 tablespoons dried cilantro
-- 1 tablespoons dried parsley
-- 1 tablespoon dried thyme
-- 1 tablespoons dried rosemary
-- 1 teaspoon garlic powder
-- 1 tablespoon red chili flakes (optional)

Fresh tomato sauce with seasonings

Salt and stress are common co-factors for several health problems including hypertension and heart disease. This means that it would be wise to complement your salt-free diet with stress reduction. This is especially true for women as they are more susceptible to these health problems.

Studies also show that stress affects digestion so take steps to reduce your daily stress levels. Giving up salt or even reducing your intake will not be easy and you will experience salt cravings almost immediately. Add oregano to your meals as scientists have found that food containing oregano helps to satisfy salt cravings even compared to foods with a higher salt content.

Salt-free seasonings will allow you to experience and enjoy new flavors which will help you adjust to a lower salt intake.

What are your favorite salt free seasonings? Let us know in the comments below!

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