When you whip up a healthy meal with herbs and spices, you’ll be able to cut your daily sodium intake without sacrificing flavour.
Start using clove, star anise, cumin, turmeric and coriander seeds in your cooking to cut down your sodium intake without sacrificing taste. Cooking with dried herbs, ground spices and mild seasoning will add oomph to your dishes and satisfy your tastebuds at the same time!
For aromatic sweetness and warmth, add whole cloves to braises and stews – think
lor bak (Chinese braised pork) and
rendang. You can also use ground cloves to flavour baked goods such as cookies and pies.
Throw a couple of stars into your soups and stews to infuse them with a sweet liquorice flavour.
Star anise and cloves pair well together. Use these spices in your low-salt braised meat dishes to give them a more complex flavour profile.
Cumin will add a smoky, earthy punch to your food. Often found in Indian cooking, you can also use cumin powder as a dry rub for Chinese-style spare ribs, or to add an Asian twist to plain popcorn.
Ground turmeric or turmeric powder gives a distinctive orange tinge and a mild, woodsy taste to food like curry and satay. As a bonus, turmeric benefits your health too! The spice is jam-packed with nutrients and antioxidants.
Use turmeric to season a tofu and cauliflower stir-fry, or to flavour rice. Hungry for turmeric rice? Try this healthy
nasi kuning recipe!
Another key ingredient in Indian food, these zesty seeds impart an earthy, lemony flavour and come with antioxidants.
Blend coriander seeds with cumin in dishes such as biryani and masala.
Too much sodium in your diet could cause high blood pressure and increase the risk of stroke and heart disease. Herbs and spices are wonderful salt substitutes. Using them more in your cooking will help you keep to a limit of 2000mg of sodium per day which is one teaspoon of salt!
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This article was last reviewed on
22 Nov 2023
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