Extension for Real Life Blog
Salt-Free Seasoning Blends
Reducing sodium intake is a mindful choice, but it doesn’t mean your meals have to be bland. Salt-free cooking can be flavorful, refreshing, and fun.
Salt-free blends can add dimension and depth to your foods! Try swapping salt for one of these options:
- Try fresh basil, cilantro, dill, rosemary, thyme, oregano, or mint.
- Go bold with spices: cumin, turmeric, paprika, coriander, or cinnamon.
- Use lemon, lime, or vinegar (apple cider, balsamic, rice wine, etc.). Their tang adds zest.
- Try aromatics. Garlic, ginger, scallions, and onions all pack intensity without salt.
- Yeast, roasted mushrooms, and sun-dried tomatoes (without added salt) bring savory depth.
This recipe for salt-free Greek Seasoning is great on seafood, salads, roasted potatoes, and other vegetables:
Salt-Free Greek Seasoning
1 tablespoon garlic powder
1 tablespoon basil
1 tablespoon oregano
1½ teaspoons black pepper
1½ teaspoons rosemary, minced
1½ teaspoons thyme
¾ teaspoon ground nutmeg
Use as a dry rub or mix with oil, vinegar, or lemon juice to make a marinade, sauce, or salad dressing. Keep spice blends in an airtight container for 1 to 3 years. Discard if the flavor is no longer potent, the aroma is no longer strong, or the color isn’t vibrant. Discard any leftover marinade used on raw meat.
MSU Extension has several other spice blends to help you make your salt-free foods delicious. Check out Extension Publication 3586, “Nutrition and Wellness Salt-Free Spice Blends.”