Herbal Salt: Less Sodium, More Health and Flavor for Your Dishes

Although it plays an important role in the preparation of most dishes, it is already known that salt, when consumed in excess, causes serious damage to health. It is associated with high blood pressure, cardiovascular and kidney disease and bloating in general. In this sense, the so-called? Herbal salt? emerges as a beneficial alternative to health and has gained more and more adherents.

This is not a single recipe, but the technique of mixing a little salt with herbs, replacing the consumption of pure salt with this healthier mixture when seasoning the most varied foods.

For Professor Paula Daiany Gonçalves Macedo, specialist in Clinical Nutrition at Santa Marcelina College (FASM), herbal salt is a way to reduce salt in food preparation while maintaining flavor in preparations. "It is a simple blend that accumulates the beneficial effects of plants, which may vary according to the preference of each person," he says.

3 Essential Health Benefits Of Herbal Salt

The World Health Organization (WHO) recommends consuming only 5 g of sodium chloride (table salt) per day. "However, the Brazilian, due to the excessive consumption of processed and ultra-processed foods, consumes, on average, more than twice the allowed, approximately 12 g," says Paula.

In this context, it is easier to understand what are the main benefits of herbal salt consumption, according to the expert:

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1. Less sodium: The use of herbal salt leads to reduced consumption of sodium chloride (table salt), which in turn is associated with disease and bloating. This is, by the way, his biggest indication.
2. More flavor to the dishes: Herbal salt enhances the natural taste of foods and also allows numerous herbal combinations, giving a special touch to the most varied dishes.
3. More health: Herbal salt also provides benefits from the ingredients used in the mixture, for example with antioxidant and soothing properties.

4 powerful herbs to add in salt

Paula cites below examples of herbs that can be put into herbal salt and their respective benefits:

1. Rosemary: antioxidant and healing herb. Rich in B vitamins, vitamin A and C, iron, calcium, among others.
2. Basil: anti-inflammatory and soothing. Rich in vitamin K, calcium, magnesium and iron.
3. Oregano: antifungicide and anti-inflammatory, antibacterial. Rich in vitamin A, C, K and B complex, as well as calcium, iron and potassium.
4. Parsley: anti-inflammatory, digestive, diuretic. Rich in iron and vitamin C.

"Despite the benefits presented, it is recommended to use these herbs also during food preparation, and not only linked to salt," says the expert.

Healthy Herbal Salt Recipes

When it comes to preparing herbal salt, what counts is each person's preferences. Below, Paula cites two preparation examples:

Coarse salt with rosemary

Ingredients

• 1 cup of coarse salt
• 1 cup of oregano
• 1 cup of rosemary
• 1 cup of tarragon

Method of preparation: Wash herbs thoroughly and dry them with a clean cloth. Then put them along with the salt in a blender or food processor and grind everything. Store the mixture in a sealed container in a cool, dry place.

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Sea salt with assorted herbs

Ingredients

• 10 g rosemary
• 25 g of basil
• 15 g of oregano
• 10 g of parsley
• 100 g of sea salt

Method of preparation: beat the ingredients in a blender. Store in tightly closed glass jar. Use in place of common salt.

11 other herbal salt recipes that will win you over:

1. Aromatic Herbal Salt: With no secret preparation, you will only need coarse salt, rosemary, thyme, basil, oregano and nutmeg. If you prefer, you can make this recipe with fine salt, sea salt or light salt.

2. Herbal salt with onion: A way to flavor foods while reducing salt intake. You will only need sea salt, basil, oregano, rosemary, thyme and dehydrated onions.

3. Fresh Herbal Salt: Practical and Healthy? In about 15 minutes your herbal salt will be ready! It can be placed in a tightly closed glass jar and refrigerated for up to three weeks.

Read also: 14 tips for changing your cooking habits and preparing healthier meals

4Herbal Salt with Nutmeg: Very simple to prepare, this herbal salt is a great choice for seasoning salads, vegetables and grills. Try making, for example, a chicken fillet with a little lemon and more salt. Another tip is to use it along with olive oil to season leaves!

5. Low Sodium Herbal Salt: To make this mixture, look for a good quality salt with a lower sodium content, such as sea salt or pink salt. In addition to this, you will use dehydrated rosemary, dehydrated basil, dehydrated oregano and dehydrated parsley.

6. Herbal Salt with Lemon: You can use this recipe to season anything you like, such as poultry, fish and seafood, vegetables, salads, sandwiches, etc. It can be used as a spice before cooking or it can also serve as table salt and to finish some preparation.

7. Herbal Salt with Garlic and Parsley: A well-paying recipe is a great choice for seasoning meat (white or red), roasting or barbecuing. You will only need coarse salt, spices and herbs of your choice.

8. Herbal salt with paprika: Great recipe for seasoning various types of meat (chicken, beef, fish) and even seafood. You can also add a special touch to rice, vegetables, fried egg or omelet.

Read also: 13 Steps to Decrease Cooking Oil

9. Herbal salt with a touch of olive oil: ideal for seasoning meats on the barbecue, thus reducing the consumption of coarse salt. To do this, you will only need coarse salt, parsley, chives, oregano, basil and olive oil.

10. Lemongrass Herbal Salt: With few ingredients, this salt provides incredible health benefits through the use of basil, which contains vitamins and minerals such as calcium, phosphorus and iron, from oregano, which is full of essential minerals. for the body, and lemon zest, which has 5 to 10 times more nutrients than lemon juice.

11. Herbal Sesame Salt: The basis of this recipe is white sesame, which is high in calcium. In addition to it, you will basically use rosemary, oregano, bay leaf and some salt. But you can also feel free to add any herbs you like!

Contraindications and warnings about consumption

Despite having its benefits, herbal salt should not be consumed in excess. "It is recommended to consume moderate amount to season the food, not exceeding 5 g daily, even if the salt is mixed with herbs," says Paula.

According to the expert, just like traditional salt, herbal salt should be restricted for hypertensive individuals, who have cardiovascular disease and kidney patients.

Want to give your dishes more flavor and, in addition, reduce your sodium intake ?! Bet on herbal salt using the ingredients you like best and you can always vary the recipe (not to get sick)!

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