A Healthy Alternative: How You Can Replace Salt In Your Diet With Herbs Mix

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Did you know? The WHO recommends a daily intake of less than 5g of salt for adults, but the actual intake figures are more than double the recommendations. The average daily intake among the world adult population is 9–12g (1).

Salt (sodium) consumption directly affects blood pressure, increasing the risk of heart diseases. According to WHO, “Salt intake of less than 5g per day for adults helps to reduce blood pressure and risk of cardiovascular disease, stroke, and coronary heart attack.”

However, a drastic reduction in salt intake is easier said than done. But one of the easier ways to do it is to replace salt with herbs mix (2). Interesting? Read on to know about it.

In This Article

What Is A Herbs Mix?

Herbs mix or mixed herbs is a ready-to-use blend of different dried herbs that usually don’t contain salt. Typically, a herb mix contains common herbs, such as oregano, thyme, rosemary, basil, sage, and marjoram. However, you can make a personalized herbs mix by:

Using different combinations of herbs
Altering the quantity of each herb you are using

Scroll down for some herbs mix recipes. If making herbs mix at home isn’t possible, you can buy one from the grocery store. Several types of mixed herbs are available over-the-counter, but pick a type that is salt less.

Note: Some herb mixes may contain potassium-based salt substitutes to give a salty taste to foods. These substitutes may not be a good choice for people with diabetes, heart or kidney disease, or those taking blood pressure medications. So, talk to your health professional or a registered dietitian to know if these products are right for you and your family.

Why Should You Replace Salt With Herbs Mix?

Salt (sodium chloride) contains sodium, a mineral the body needs to perform several functions, such as proper muscle and nerve function and electrolytes balance (3). One can get sufficient sodium from a diet containing various foods, such as grains, fruits, and vegetables. However, people tend to get more sodium through table salt.

Moreover, processed foods, such as canned meat, chips, and biscuits, contain high sodium, increasing your total sodium intake levels. Regular consumption of high amounts of salt causes the body to retain excess water, making organs work harder. As a result, it increases one’s risk for hypertension (high blood pressure) (4).

Note: For many countries, about 80 percent of salt in the diet comes from processed foods and not table salt. Yet, it’s still worth reducing your salt intake at every level possible.

How To Use Herbs Mix As A Replacement For Salt In Cooking

You can use herb mix in several ways. For instance, rub herbs mix on your meat before cooking or add herbs mix to salad dressings or marinades. Also, you can add them either at the beginning of cooking or 20 minutes before you are about to end cooking.

Although you can directly use dried herbs mix to season your food, rehydrating them can enhance their flavor multifold. To rehydrate dried herbs, mix a teaspoon of the herbs mix in a teaspoon of oil and let the mixture sit for 10 to 15 minutes.

Remember, one tablespoon of fresh herbs is equal to one teaspoon of dried herbs.

How To Make Herbs Mix At Home: Recipes You Can Try

Here are some recipes you can try to prepare a herb mix of your liking.

1. Herbs de Provence

It’s a salt-free blend of herbs commonly used in the culinary preparations of Southern France. You can use it to add delectable flavor and appealing aroma to foods, such as eggs, meat, poultry, seafood, salads, and stews. To make this herbs mix

You will need:

¼ cup dried rosemary
¼ cup dried chives
¼ cup dried oregano leaves
2tsbp dried basil leaves
2tbsp dried Italian parsley
1tsp celery seeds
1tsp fennel seeds
½tsp dried thyme leaves
½tsp dried lavender buds

How to make:

Grind celery seeds, rosemary, and fennel seeds into a coarse powder and transfer it into a bowl.
Add all the remaining ingredients into the bowl and mix well.
Transfer the herbs mix into a clean, airtight container and store it in a cool, dry, dark place to keep it fresh.

2. Italian seasoning

This mix of dried herbs with some seasonings is commonly used in Italian culinary preparations. You can add it to soups, pasta, lasagna, noodles, spaghetti sauce, meatballs, salad dressings, and marinades. To prepare Italian seasoning

You will need:

2tbsp garlic powder
1tbsp dried parsley
1tbsp dried basil
1tbsp dried oregano
2tsp onion powder
½tsp black pepper powder
½tsp dried thyme

How to make:

Grind parsley, basil, oregano, and thyme into a coarse powder using a grinder.
Transfer the powder into a bowl and add the remaining ingredients.
Put the ready herbs and seasoning mix in an airtight container and store in a cool, dry place.

You can prepare several other herbs blends by altering the ingredients you intend to use. Evidence suggests that the long-term use of herbs mix can be beneficial to your health. Hence, start using salt-less mixed herbs to reduce or replace salt from your diet.

References

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