If you have only used salt to flavor your food in the past and now gaze upon the salt shaker with trepidation because of all you have heard about high sodium diets and heart disease, your world is about to open up dramatically.  I know of a lot of people who are downright paranoid about the smallest extra sprinkle of salt and wish I could tell them that a certain amount of sodium is actually vital to good health.  Nevertheless, this discussion will center mostly around favorite salt-free seasonings and herbs, with the occasional mention of a couple of low sodium flavorings.  In addition, I will share which spices can cut a craving for something sweet pretty effectively.

Garlic is an excellent flavoring for food, as is onion powder, both of which impart a liveliness to foods.  Fresh or powdered ginger is also an excellent flavoring and can be used in savory or sweet dishes.  Mrs. Dash is a well-known salt-free seasoning which consists of a plethora of herbs and spices.  My personal favorites for punching up the flavor of poultry and fish are cayenne pepper, white pepper, red pepper flakes, lemon pepper (both with salt and salt-free), oregano, basil, and lemon juice.  I especially love cayenne pepper when it is mixed into ground bison with garlic since it seems to tone down the gaminess of this meat.  When I make sweet potatoes, the seasonings I turn to are cinnamon, nutmeg, allspice, ginger, and cloves.  These spices in combination are so delectable you won’t miss the sugar.  Look for “apple pie spice” and “pumpkin pie spice” to get these spices already pre-mixed.

Cinnamon is also a fantastic spice to use on oatmeal and cream of wheat and will help to regulate blood sugar levels.  If you want even more of a treat in your oatmeal, you can use almond milk in place of water, then add slivered almonds or chopped nuts and fresh or dried berries to the mix while it is simmering on the stove.

Every once in a while when I am not prepping for a contest I will make brown rice with low-sodium chicken broth mixed in.  I usually use equal parts broth and water to keep the sodium content low.  The flavor which results is truly amazing!  A salt-free alternative to this is to sprinkle Mrs. Dash into the cooker and mix it in before you start it.

Happy eating!