How can I make a healthy salt substitute?

Herb-spice blends are good substitutes for salt and are available in most supermarkets. As an alternative, you can make your own tasteful creations.

If you are making your own salt substitute, make portions that you will use in a short period of time, because herbs don't hold their flavor forever. Sample new flavors by adding small amounts to your dishes, since you can always add more.
  • Chinese five-spice blend…for chicken, fish or pork: Combine 1/4 cup of ground ginger, 2 tablespoons of ground cinnamon, 2 teaspoons of ground cloves and 1 tablespoon each of ground allspice and anise seed.
  • Mexican blend…for chili, enchiladas, tacos, chicken, pork and beef: Combine 1/4 cup of chili powder, 1 tablespoon each of ground cumin and onion powder, 1 teaspoon each of dried oregano, garlic powder and red pepper and 1/2 teaspoon of cinnamon.
  • Mixed herb blend…for salads, steamed vegetables or fish: Combine 1/4 cup of dried parsley, 2 tablespoons of dried tarragon and 1 tablespoon each of dried oregano, dill weed and celery flakes.
Vandana  R. Sheth
Nutrition & Dietetics
Use herbs, spices and citrus juices to flavor foods instead of salt. A simple herb spice mix could include garlic powder, onion powder, thyme, oregano, basil, sage, black pepper and cayenne pepper (vary the amounts of spices/herbs per your taste and preference). Use this mix in place of salt in savory foods.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.