Salts in Food

Salt is the most basic seasoning used in your kitchen. In earlier days, it was used as a preservative when refrigeration was unknown. Most people are under the false impression that food would be tasteless without salt. The major function of salt is to enhance the flavor of food. 

In each meal, you should try a balance of flavors -- some subtle, some more pronounced and yet others that are background flavors. The best way to achieve a good mix of flavors is to select a variety of foods, especially some having their own natural salts. Excess salt is harmful and table salt, being highly processed is the most harmful of them. So remember to use salt in moderation.

When herbs, spices, and sauces are poorly chosen or used in excess, they can spoil the natural taste of the main ingredient. Similarly, an excess of salt can, over a period of time, kill the sensitivity of one's taste buds.

As the taste buds are weaned off the salt, an appreciation for the natural flavors of food returns. The wide range of spices and herbs available in the market can be used to great advantage in healthy cooking.

To enhance the taste of food, one can add savory herbs such as bay leaves, coriander, mint, tamarind leaves, basil leaves, thyme or lemongrass. Any variety of chilly can be added to add piquancy to a dish. Other herbs and spices which can add zing to your food are garlic, ginger, peppercorn (black or white), coriander seeds, carom seeds, mustard, cumin, black cumin seeds, etc.

Salt can also be replaced by highly acidic foods that add a sharp and pungent flavor to your food. Malt vinegar, apple cider, red wine, vinegar, citrus fruits (oranges, lemons, tangerines, grapefruit tamarind, and tomatoes) are all highly acidic. Even their rinds add flavor to dishes without increasing their sodium levels.

Onions, garlic, and shallots also lend a sharp taste and aroma to dishes. Combining and contrasting herbs and other unique flavoring agents can help to moderate the sodium level in dishes while enhancing their natural flavor. Never add salt early on in the cooking process as this destroys some of the natural flavors of a dish. Use less salt when ingredients such as cheese, green peppercorns, pickles, olives and mustard feature on the list. And even if you rinse off the brine from processed foods, there is enough saltiness left to flavor the entire dish.

Points to remember :

• Always taste a dish before adding salt for seasoning. Try to gradually decrease the amount of salt consumed.
• Remove the salt-shaker from the table.
• Avoid high-salt foods such as processed meats, bacon, sausages, smoked fish, potato chips, salted biscuits, pickles, chutneys, soya sauce, canned or dehydrated soups, and processed cheese.
• Read labels carefully before using processed food.

Remember that an excess of salt can also lead to hypertension and other related problems. Cut down on your salt today.