Salt substitutes?

[tkmorris]

I really want to get some salt out of my diet and have tried a couple of salt substitutes. Like so many others, I found the substitutes using potassium chloride to have an unpleasant metallic flavor to them. There are of course some blends of seasonings that are marketed as replacements for salt but they don't taste at all like salt, making them useful in some circumstances but inadequate for others.

Do any of you know of any salt substitutes that actually taste salty, without the bitter metallic aftertaste?

[Warpy]

1. A lot of people like Mrs. Dash

but I found that just as objectionable as all the others out there.

So I altered my cooking. Bread is the only thing I put salt into, and then it's a quarter teaspoon instead of a teaspoon. Other cooking I don't salt at all, not even when I'm sweating onions. I just let 'em sweat longer.

I keep sea salt at the table. I will use it maybe twice a month. I prefer to season my food with herbs, lemon juice, cracked black pepper. Lemon juice and pepper on steamed veggies are pure heaven.

Once you get used to unsalted food, you just can't go back. It only tastes like cardboard in the short term. You do get used to it and start to taste the food again.

The real revelation is trying to eat salty chips after you've been on a salt free diet for a few months. I guarantee you won't get more than a couple of them down and will spend the rest of the night trying to drown them.

[Kali]

2. lemon and lime

fresh juice - it takes a bit of getting used to, but can be a good healthy sub

do you have a blood pressure problem? because most people need some salt, and especially if you sweat much (live in a hot climate, work outdoors) We can actually handle quite an excess if there is no real medical reason to lower intake I wouldn't worry too much.

Also the less processed your foods are the less salt they contain anyway.

[supernova]

3. lemon and vinegar

will perk up a lot of savory dishes.

Like Warpy says, going saltless or low salt will alter your taste buds. Food you used to think of as "normal" tasting will taste only of salt if you try to eat them again. The biggest thing is to try to eat as little processed food as possible. Most processed foods have salt (and sugar!) as a chief ingredient. So cooking fresh at home can automatically put you on the road to less salt use.

I will also add a shot of worchestershire sauce or fish sauce if asian inspired to pan drippings. It's salty, but a dash or two is enough for a whole pan. edit: The reason I use them is that they add a lot more dimension to a dish than just salt. I stay away from soy sauce because I seem to have a problem with soy products and suppressed thyroid function. (I feel sluggish the day after).

Also, I've way upped my herb and spice use. I really enjoy the strong taste of lots of herbs and really love spicy, rather than salty, dishes. You can also become like me and develop an interest in peppers and seeing how much heat you can stand to eat. :D

edit2: If you're cooking Mediterranean, tossing in a few olives or capers will also provide enough salt for the dish without the need to add extra.

edit3: I agree, I think salt substitutes, like low-sodium Morton's, are :puke: Though, I think Mrs Dash is OK (It's just dried veggies and spices w/ dried lemon, IIRC). I use it sometimes on fish.

[TreasonousBastard]

4. Add me to the crew of no substitutes needed...

Many years ago my mother stopped using salt because of my stepfather's high blood pressure. Didn't do much for his blood pressure, but her relearning how to use herbs and spices did wonders for her cooking.

After you get used to the flavor of real food, you realize heavy salting just isn't necessary for flavor. I almost never use salt in most dishes but keep a box around for scrubbing woks and the occasional pinches in baking.

(But, I do, on occasion, overuse the soy sauce.)

[Stinky The Clown]

5. I don't think there are **any** good salt substitutes

My advice is to simply cut down the amount of salt you use. You **will** get used to it, I promise. And soon enough, you'll come to prefer food that is decidedly lower on salt. I think the complete elimination of salt from one's diet is draconian and only for extreme circumstances. That said, we, as a country, eat way too much salt. It seems to me the answer is to cut it down, not cut it out.

[Callalily]

6. I agree with Hubs2Sparkle

There just are not any good salt substitutes. My advice is to use other spices to keep the dish interesting and tasty without using salt. And this coming from someone who really likes her salt!

Good luck with reducing your salt intake. Trust me, you'll get used to it in no time!

[Tab]

7. I'd switch it to something else

Forget about salt substitutes. Anything that really emulates it is probably loaded with sodium anyway.

There's way too much sodium in the average diet (not to mention a pizza from Dominos or one of those frozen things).

Try switching flavors altogether - maybe white pepper or something. Otherwise, sea salt.

[hippywife]

8. Staying away from

processed foods as much as possible is the best way to remove lots of unwanted things from your diet. Really fresh good food tastes better, anyway. :hi:

[BuddhaGirl]

9. I use Bragg's Liquid Aminos

I buy the spray bottle for more control. Sometimes I'll dilute with a little water. Really cuts down on sodium.

[bicentennial_baby]

11. Seconded!

I love that stuff :)

[CTyankee]

10. Try getting a low sodium cookbook. I did and have found the most delicious recipes

I've tasted in some time! Mine is called "Low Sodium Cookbook" and is put out by the American Heart Association. I got it at Barnes and NOble. My favorite recipe in the book is "Shrimp and Pasta with spinach and lemony cream sauce." Very yummy.