Herb salt: less sodium, more health and flavor for your dishes

Although it plays an important role in the preparation of most dishes, it is already known that salt, when consumed in excess, causes serious damage to health. It is associated with high blood pressure, cardiovascular and kidney disease and swelling in general. In this sense, the so-called “herbal salt” appears as a beneficial alternative to health and has conquered more and more fans.

It is not a single recipe, but the technique of mixing a little salt with herbs, replacing the consumption of pure salt with this healthier mixture when seasoning the most varied foods.

For Professor Paula Daiany Gonçalves Macedo, a specialist in Clinical Nutrition at Faculdade Santa Marcelina (FASM), herbal salt is a way to reduce salt in food preparation, maintaining flavor in preparations. “It is a simple mixture that accumulates the beneficial effects of plants, which can vary according to each person’s preference”, she says.

3 essential health benefits of herbal salt

The World Health Organization (WHO) recommends consuming only 5 g of sodium chloride (table salt) per day. “However, the Brazilian, due to the exaggerated consumption of processed and ultra-processed foods, consumes, on average, more than double the allowed amount, approximately 12 g”, emphasizes Paula.

In this context, it is easier to understand the main benefits of consuming herbal salt, according to the expert:

1. Less sodium: Using herbal salt leads to reduced consumption of sodium chloride (table salt) which in turn is associated with illness and bloating. This is, in fact, its biggest indication.
2. More flavor to dishes: The herbal salt enhances the natural flavor of food and also allows numerous combinations of herbs, giving a special touch to the most varied dishes.
3. More health: herbal salt also provides benefits from the ingredients used in the mixture, and may, for example, have antioxidant and calming properties.

4 Powerful Herbs to Add to Salt

Paula cites below examples of herbs that can be placed in herbal salt and their respective benefits:

1. Rosemary: antioxidant and healing herb. Rich in B vitamins, vitamin A and C, iron, calcium, among others.
2. Basil: anti-inflammatory and soothing. Rich in vitamin K, calcium, magnesium and iron.
3. Oregano: antifungal and anti-inflammatory, antibacterial. Rich in vitamin A, C, K and B complex, as well as calcium, iron and potassium.
4. Parsley: anti-inflammatory, digestive, diuretic. Rich in iron and vitamin C.

“Despite the benefits presented, the use of these herbs is also recommended during food preparation, and not only linked to salt”, highlights the specialist.

Healthy herbal salt recipes

When preparing the herbal salt, what counts are the preferences of each person. Below, Paula cites two examples of preparation:

Coarse salt with rosemary

Ingredients

• 1 cup (tea) coarse salt
• 1 cup (tea) of oregano
• 1 cup (tea) rosemary
• 1 cup (tea) of tarragon

Preparation: wash the herbs well and dry them with a clean cloth. Then, put them together with the salt in a blender or food processor and grind everything. Store the mixture in a closed container in a cool, dry place.

Sea salt with assorted herbs

Ingredients

• 10 g of rosemary
• 25 g of basil
• 15 g of oregano
• 10 g of parsley
• 100 g of sea salt

Preparation: Blend the ingredients in a blender. Store in a tightly closed glass jar. Use in place of common salt.

11 other herbal salt recipes that will win you over:

1. Aromatic herbal salt: easy to prepare, you will only need coarse salt, rosemary, thyme, basil, oregano and nutmeg. If you prefer, you can make this recipe with fine salt, sea salt or light salt.

2. Herb salt with onion: a way to add flavor to food while reducing salt consumption. You will only need sea salt, basil, oregano, rosemary, thyme and dried onion.

3. Fresh herbal salt: practical and healthy… In approximately 15 minutes your herbal salt will be ready! It can be placed in a well-sealed glass jar and kept in the fridge for up to three weeks.

4. Herb salt with nutmeg: very simple to prepare, this herbal salt is a great choice for seasoning salads, vegetables and grilled foods. Try making, for example, a chicken fillet with a little lemon and this salt. Another tip is to use it together with olive oil to season leaves!

5. Low sodium herbal salt: To make this mixture, look for a good quality salt with a lower sodium content, such as sea salt or pink salt. In addition to it, you will use dried rosemary, dried basil, dried oregano and dried parsley.

6. Lemon Herb Salt: You can use this recipe to season anything you like, such as poultry, fish and seafood, vegetables, salads, sandwiches, etc. It can be used as a seasoning before cooking or it can also be used as table salt and to finish off some preparation.

7. Herb salt with garlic and parsley: recipe that yields well, is a great option to season meats (white or red), for roasts or barbecue. You will only need coarse salt, spices and herbs of your choice.

8. Herb salt with paprika: great recipe for seasoning various types of meat (chicken, beef, fish) and even seafood. You can also add a special touch to rice, vegetables, fried egg or omelet.

9. Herb salt with a touch of olive oil: ideal for seasoning meats on the barbecue, thus reducing the consumption of coarse salt. To make it, you will only need coarse salt, parsley, chives, oregano, basil and olive oil.

10. Herbal salt with lemon zest: with few ingredients, this salt provides incredible health benefits through the use of basil, which contains vitamins and minerals such as calcium, phosphorus and iron, and oregano, which is full of essential minerals. for the body, and lemon zest, which has 5 to 10 times more nutrients than lemon juice.

11. Herb salt with sesame: the base of this recipe is white sesame, which is rich in calcium. In addition to it, you will basically use rosemary, oregano, bay leaf and a little salt. But you can also feel free to add other herbs you like!

Contraindications and warnings about consumption

Despite having its benefits, herbal salt should not be consumed in excess. “It is recommended to consume a moderate amount to season the food, not exceeding 5 g daily, even if the salt is mixed with the herbs”, guides Paula.

Also according to the specialist, in the same way as traditional salt, herbal salt should be restricted for hypertensive individuals, who have cardiovascular diseases and kidney patients.

Do you want to give more flavor to your dishes and, on the other hand, reduce sodium consumption?! Bet on herbal salt, using the ingredients you like the most and you can always vary the recipe (so you don’t get sick)!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.