Salt is everywhere in American cuisine: in shakers on the dinner table, contained in tiny packets at fast food restaurants and included in almost every baking and cooking recipe.

Small amounts of salt, or sodium chloride, help our bodies to work properly – but too much salt can cause health problems, including high blood pressure. The Dietary Guidelines for Americans recommends adults consume less than 2,300 mg per day, which is equal to about 1 teaspoon of table salt.

Now is a great time to learn how to cut back on salt and improve your overall health. Observed annually on Aug. 29, “More Herbs, Less Salt” Day encourages cooks and diners to put down the shaker and pick up an array of fresh and dried herbs to season their food.

Herb Tips

• Try growing your own herbs. Basil, parsley and others are easy to grow in the ground or in a container.
• When selecting fresh herbs, avoid wilted or yellowed leaves. You can store cut fresh herbs in the fridge, upright in a glass of water, just like flowers in a vase.
• Store dried herbs in tightly sealed containers in a cool, dry place away from direct sunlight. Check “best by” dates and perform a sniff test to make sure that older herbs have maintained their flavor.
• For most varieties, 3 teaspoons of a fresh herb are equal to 1 teaspoon of the same herb dried.

Salt-Free Seasoning Mixes

One of the easiest ways to up the flavor without the salt is to make your own seasoning blend. Here are three recipes to get you started. Simply measure the spices and herbs, combine in a spice grinder or blender, and pulse the mixture a few times to combine. Store your finished blend in an airtight container between uses.

Taco Seasoning

• 3 tablespoons garlic powder
• 3 tablespoons onion powder
• 6 tablespoons chili powder
• 3 tablespoons paprika
• 1 tablespoon black pepper

Optional: 3 tablespoons cumin, 4½ teaspoons dried oregano and red pepper flakes to taste.

Makes 1 cup without optional ingredients. Two tablespoons are equal to one packet (1.25 ounces) of store-bought taco seasoning mix.

Soulful Seasoning

• 3 tablespoons onion powder
• 4 tablespoons garlic powder
• 1 tablespoon ground red pepper
• 1 tablespoon chili powder
• 1 tablespoon paprika
• 1 teaspoon ground black pepper
• 2 teaspoons ground thyme

Makes ¾ cup. Use with vegetables and meats.

Savory Spice Blend

• 2 tablespoons nutritional yeast
• 1 tablespoon onion powder
• 2 teaspoons garlic powder
• 1 tablespoon dried parsley
• 1 tablespoon dried basil
• 2 teaspoons dried thyme
• 2 teaspoons dry mustard powder
• 2 teaspoons paprika
• ½ teaspoon ground turmeric
• ½ teaspoon celery seeds

Makes ½ cup. Sprinkle over cooked veggies and meat in place of salt.

Sources:
Food and Drug Administration (FDA)
Food Hero
Eat Plant-Based