Restaurant Chefs’ Tricks for Lower Sodium

Clever ways to cut your sodium consumption.

Restaurants are trying to reduce the sodium content of their food. In addition to the health benefits, this can result in better tasting food as chefs experiment with exotic herbs and untraditional preparation methods. Here a few ways you can use chefs’ tricks to incorporate more flavor, and less salt, in your cooking.

1. Use fresh tomatoes instead of canned: Save 210 milligrams of sodium per ½ cup

2. Use garlic to add flavor: Substitute 1 teaspoon of garlic for ½ teaspoon of salt to save 580 milligrams of sodium.

3. Swap unsalted butter for salted butter: Save 125 milligrams per tablespoon. Or try flavored oil.

4. Fresh turkey versus traditional deli turkey: Save 1,190 milligrams of sodium per 4 ounces.

5. Skip the pickle: Save 930 milligrams of sodium. Munch on some sliced cucumber with a squeeze of lemon instead.

6. Cook with wine and vinegar instead of soy sauce and barbeque sauce: Save 200-800 milligrams of sodium.

7. Try any of these high-flavor, low-sodium ingredients: fresh garlic, garlic powder, granulated garlic, fresh onions, onion powder, black pepper, ginger, celery seed, cumin, turmeric, saffron, cayenne pepper, paprika, mustard powder, chili powder, fresh rosemary, dried rosemary, fresh dill, dried dill, fresh basil, salt-free seasonings, dried basil, fresh oregano, dried oregano, mint, curry, cinnamon, cloves, allspice and coriander seed.

Source: Nation’s Restaurant News

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Originally Published in Reader's Digest