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Measure salt carefully when preparing a dish
Use fresh ingredients over processed whenever you can
You will save umpteen milligrams of sodium by making your own sauces and soups, and simmering dried beans until soft (rather than opening a can).
Yes, it is a time commitment, but if you are serious about salt reduction it’s time well spent. Make these staples more convenient by cooking them in big batches, and freezing in single-serving portions for later use.
Choose convenience foods wisely
Opt for frozen (unsauced) vegetables when you can’t get them fresh. Rinse the foods in a colander before using to get rid of some of the salt. Cut back or eliminate additional salt in a recipe that calls for canned goods.
Don’t add it if you can not taste it
As a rule, we don’t add salt to boiling water for pasta or potatoes in our kitchens. We prefer to add salt to a dish when its impact will be strongest usually at the end of cooking. A little salt goes a longer way if it’s sprinkled on a food just before serving; you wll taste it in every bite.
We always use measuring spoons when adding salt to be sure we are not overdoing it. Even if a recipe calls for a “pinch” or to “salt to taste,” measure what you are adding, using a small amount (say, 1/8th teaspoon) at a time and tasting as you go.
Or, try a sprinkle of fresh grated lemon zest, chopped fresh or dried herbs, garlic or shallots; while not always a perfect replacement for salt, they can help ease the transition to lower-salt cooking by waking up other flavours. Get creative with seasoning, found in any spice aisle; just make sure they are labelled salt-free.
Boost vegetable flavours naturally
Because many vegetables have flavours our palates perceive as bitter, they tend to be a target for lots of added salt in recipes. Instead of reaching for the salt shaker to counteract bitterness, roast or grill your vegetables to help bring out their own natural sweetness and give them a nice caramelised exterior.
Source:The Times Of India