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What's in Your Pantry?

Let's talk about Spices!

When we try to limit salt, what are our options?

Often, people used concentrates like spice mixes or concentrates when phasing out salt.

This can get tricky, as many pre-packaged products are high in sodium, processed oil, or both. Make sure to read the label on your spices or pre-prepped snack, especially if you are using canned goods.

Pre-prepared meals are often high in salt. It's best to prepare meals from scratch so you can control the salt content. Unfortunately, most people reach for salt when making their meal. Here are some ways to add flavor to your next dish without using salt:

Flavor Enhancing Salt Alternatives

Lemon or Lime Juice

Add lemon or lime juice to your dish to enhance flavor

Roasted Onions (yellow or red onions) Roasted onions have a deep savory flavor that easily brightens up your dish


Test Apple Cider Vinegar, Red Wine Vinegar, Rice Vinegar, Balsamic Vinegar or others on your next dish to see if you like the flavor


Minced, pureed, smashed, oven roasted.... Garlic is a versatile flavorful, addition to your meal

Nutritional Yeast

Nutritional Yeast has a nutty flavor, and can be sprinkled on many dishes. See if you can incorporate it into your next sack

Garlic or Onion Powders

Garlic and Onion are also sold in dehydrated and powdered forms, which can also add a kick of flavor to your meal

Sage, Oregano, Marjoram, Mustard, Paprika, Smoked Paprika, and more

On your next shopping trip, check out the spice section, and see if there are any spiced you'd like to try adding to your spice cabinet

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