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Natural flavours: Using less salt doesn’t mean losing out on taste

Herbs and Spices a Healthy Alternative for Seasoning.

When it comes to making food delicious, many people automatically reach for the salt. But too much can lead to serious health risks, including high blood pressure, heart disease, and stroke. Luckily, there are plenty of tasty, natural alternatives that we can incorporate into our meals when cooking to keep food full of flavour without worrying about our health.

Halt the salt and get creative

The secret to delicious low-salt cooking lies in building layers of flavour. Instead of relying on salt, try some of these:

If you don’t have fresh herbs readily available or don’t want to add to your grocery bill, why not start a kitchen windowsill herb garden? It’s low cost, easy to maintain, and it means you’ll always have a steady supply of aromatic, vibrant herbs to add in while cooking.

South Africa’s sunny climate is perfect for growing various herbs:

  • Rosemary: Woody and aromatic, rosemary pairs beautifully with beef, lamb, and roasted vegetables. A few sprigs added to a roasting tray infuse dishes with a rich, earthy scent.
  • Thyme: Delicate but bold, thyme is wonderful with chicken and pork. Its subtle minty notes deepen during cooking, adding complexity without overpowering other flavours.
  • Origanum (or oregano): A staple in Mediterranean cooking, origanum brings a slightly peppery, warm taste that lifts chicken and pork dishes. Sprinkle it into sauces or rub it on meat before braaing or oven grilling.
  • Parsley: Fresh and grassy, parsley brightens up almost any dish and is perfect for finishing a meal. Sprinkle chopped parsley over grilled fish, roast veggies, or stews for a burst of freshness.
  • Basil: Sweet and slightly peppery, basil is the hero in tomato-based dishes. It’s best added at the end of cooking to preserve its vibrant flavour, making it ideal for pastas, salads, and pizzas.
  • Coriander (or cilantro/dhanya): A love-it-or-hate-it herb, coriander offers a lemony, slightly spicy kick. Essential for curries, salsas, and Mexican-style dishes. Unless, of course, it tastes like a weed to you!

Natural flavour enhancers

Flavour enhancers are ingredients that bring out the natural flavours of foods without needing salt. They create depth and complexity, making every bite more satisfying. Natural flavour enhancers include:

  • Onions: Sweet and savoury, onions form the base of countless dishes. Cooking them slowly releases their natural sugars and deepens their flavour.
  • Garlic: Pungent when raw, mellow and nutty when cooked, garlic adds boldness to everything from salads to stir-fries and roasts.
  • Lemon: Bright and acidic, lemon juice lifts and sharpens flavours. A squeeze of lemon over fish, salads, or grilled chicken can give a dish that extra bit of zing.
  • Tomatoes: Packed with umami (a savoury taste sensation), tomatoes enrich sauces, soups, and stews.
  • Spices: There are so many to choose from! It’s up to personal preference. Cumin can add earthy notes, paprika can add a mild smokiness or sweetness (depending on the type), while chilli powder can add warmth and boldness.

Combining natural flavours to make the most of a dish

Combining different natural flavours creates powerful, salt-free flavour bombs. Pairing the right combination of herbs, spices, and natural enhancers lets you create different flavours from all around the world, right at home. Try some of these combinations:

  • Herb marinade: Blend garlic, lemon juice, olive oil, and chopped rosemary and thyme. Marinate chicken or other meat overnight for deep, natural seasoning.
  • Citrus herb chicken: Toss chicken pieces with lemon zest, origanum, and coriander. Roast or grill for a fresh, zesty meal.
  • Mediterranean flavour: Combine tomatoes, basil, origanum, and a hint of garlic for pasta sauces or veggie bakes.
  • Mexican flavour: Season beans, meats, or roasted vegetables with cumin, coriander, chillies, and fresh lime juice.

Cooking methods to help boost flavour

Beyond ingredients, how you cook your food can also naturally enhance its flavour:

  • Braai: As any South African knows, braaing makes food extra delicious! Braaing vegetables, fish, or meat gives food that smoky, charred flavour that we love. Add herbs like rosemary or thyme to your meats just before putting them on the coals for an extra aroma boost. Braaing caramelises the outside of foods, locking in juices and building bold flavour.
  • Air fry or oven grill: No time to get a fire going? Try grilling food in an air fryer or oven instead. You won’t get the smokiness, but the effect on the meat is similar.
  • Sear: Quickly cooking meat at high temperatures creates a flavourful brown crust through the Maillard reaction, making even simple steaks and chicken breasts taste luxurious, and it can be done on the stovetop with a cast iron pan or similar.
  • Boil: It might sound boring, but cooking pasta or vegetables in water seasoned with herbs, lemon slices, or spices instead of just salt can infuse them with subtle flavours while keeping the meal light and healthy.

Why natural flavourings are a healthier choice

Using natural flavourings in cooking isn’t just about reducing salt, it’s about upgrading your entire eating experience. Natural ingredients like herbs, garlic, and lemon don’t just improve taste and aroma; they often come with health benefits too. For example:

  • Garlic supports immune function
  • Lemon provides vitamin C
  • Fresh herbs like parsley and basil are rich in antioxidants

When you build your meals around vibrant, real flavours, you naturally find yourself needing less salt, without feeling like you’re missing out on taste.

Final thoughts

Reducing salt doesn’t have to mean sacrificing delicious meals. By embracing herbs, spices, aromatic vegetables, and creative cooking methods, you can craft dishes that are packed with flavour and good for your health.

Start small: Plant a few herbs, swap lemon juice for salt in your next salad dressing, or experiment with braaied vegetable skewers sprinkled with herbs. Every little step adds to a healthier, more flavourful way of eating without compromising your health.

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