Fresh Ideas
Discover the simple secrets to reduce salt without sacrificing flavour with tasty dishes like lentil stew, chicken curry, and veggies gremolata.
How much salt is too much?
The Heart Foundation recommends adults eat less than 5 grams of salt (2000mg of sodium) per day, but most Australians are eating nearly twice the recommended amount.
The secret to slashing salt
Cooking fresh food at home is the easiest way to monitor your sodium intake. Instead of reaching for the saltshaker, try these 8 easy salt swaps:
Green herbs
Add handfuls of herbs that pack a punch, such as mint and parsley (delicious on pasta, couscous or quinoa salads), basil (use it raw, or throw it in the pan at the last minute to retain its full flavour), and rosemary (adds a strong earthy flavour to pasta sauces)
Chilli
It’s hot and pungent and adds a robust character to anything from stir-fries to salads. Try this lentil & spinach stew with a chilli kick.
Spices
Strong spices like garam masala (common in Indian dishes), ginger (sweet and spicy), and cinnamon (simmer whole sticks in stocks and soups) add oodles of flavour to everyday meals. Try this healthier chicken curry recipe.
Vinegar
Vinegar is acidic, so it mimics the flavour profile of salt. Use it to liven up a salad instead of adding salt. Try this asparagus salad with sherry vinaigrette.
Citrus
A squeeze of acidic lemon or lime can trick your tastebuds into thinking you’re munching on something salty. Add the zest for extra flavour. Try this chargrilled chicken with spinach rice recipe.
Garlic
It’s pungent! Roast it to add a sweet full-bodied character to pasta, rice, vegetables and sauces. Try this healthier garlic bread recipe.
Pepper
Freshly ground pepper is tastier than the pre-ground stuff, so keep a grinder at-hand while cooking and dining.
Gremolata
This traditional Italian condiment made of lemon zest, parsley and minced garlic is an easy way to add oomph to meat and salads. Make a big batch and keep it at-hand in the fridge.
