5 Tips for Creating Flavorful Low-sodium Meals


Go Global

If you're stuck in the high-sodium neighborhood of too much salt in your food, it might just be time to move. Why not send your palate wandering the planet in search of new flavors that will have your taste buds so busy figuring out what's going on, they won't think twice about their old residence on Salt Street.

Curry powder includes spices such as turmeric, cardamom, cumin, pepper, cloves, cinnamon and nutmeg, and it's a powerful seasoning that works well in soups, salad dressings and meat dishes such as chicken curry. You can also purchase curry pastes that, when heated with a little coconut milk, make a great simmer sauce for practically anything you want to throw in.

Za'atar has been used in the Middle East for thousands of years. It's the name of a specific herb, but it also refers to a spice blend that typically contains sesame seeds, dried sumac, thyme and oregano. It goes great with lamb or can be mixed with yogurt to create a bewitching dip.

The traditional Mexican sauce called mole (moh-lay) is a dark, rich delight that can dress up everything from turkey to beef -- and here's a real bonus: It's made with chocolate! You can also think about replacing the saltshaker with some Chinese five-spice powder that zaps the need for salt with star anise, cloves, cinnamon, Szechwan pepper and fennel seeds. Try it with duck in this stir-fry recipe. Next on the menu is a way to infuse meats and veggies with bold, low-sodium flavors you're sure to love.