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

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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Delicious Recipes that Spare the Salt

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