Delicious Recipes that Spare the Salt

These recipes from The Culinary Institute of America have bold flavors, yet use a light hand with salt. They illustrate many of the culinary tips revealed in Tasting Success with Cutting Salt: Twenty-Five Science-Based Strategies & Culinary Insights, from the Department of Nutrition at Harvard School of Public Health and CIA.

Read more about salt substitutes and why lower salt and sodium is a key to good health.

Baked Ricotta with Rosemary Pepper Flakes *225 mg sodium*

• Use of spices and herbs for flavor

Caesar Salad *375 mg sodium*

• Use of vegetables
• Draining and rinsing canned vegetables
• Avoiding aggregating high-sodium ingredients

Cardamom Roasted Cauliflower *200 mg sodium*

• Use of vegetables
• Use of spices for flavor
• Intensified flavor from cooking techniques

Cauliflower Tomato Soup with Indian Spices *310 mg sodium*

• Use of vegetables
• Use of  spices for flavor

Citrus Salad with Ginger Lime Dressing *75 mg sodium*

• Use of fruit
• Use of  herbs and citrus for flavor

Citrus Salad with Ginger Lime Dressing *75 mg sodium*

• Use of fruit
• Use of  herbs and citrus for flavor

Dukkah *50 mg sodium*

• Use of  spices for flavor

Green Chutney *195 mg sodium*

• Use of  herbs for flavor

Grilled Watermelon Salad with Roasted Figs *345 mg sodium*

• Use of fruit
• Intensified flavor from cooking techniques

Mushroom Stroganoff *430 mg sodium*

• Use of vegetables
• Use of umami-rich ingredients

Portabella Steak Sandwiches with Umami Sauce *450 mg sodium*

• Use of vegetables
• Use of umami-rich ingredients
• Use of reduced sodium products

Rich Vegetable Stock *190 mg sodium*

• Use of vegetables
• Cooking from scratch to control sodium

Spicy Chicken Kebabs *180 mg sodium*

• Use of  spices for flavor

Spicy Lemongrass Tofu with Asian Basil *395 mg sodium*

• Use of vegetables
• Use of  herbs for flavor
• Use of umami-rich ingredients
• Use of reduced sodium products

Strawberry Rhubarb Crisp *6 mg sodium*

• Use of fruit

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