Adding flavours when I need to cut down on salt for chronic kidney disease
Our kidneys play a vital role in balancing sodium and fluids in our body. With chronic kidney disease, this filtering process becomes less effective amongst other problems. Reduced filtering leads fluid retention and increased blood pressure. One of the nutrition recommendations for chronic kidney disease (CKD) is to reduce dietary sodium intake. This basically means cutting down added salt and foods that are naturally high in sodium such as processed meat and commercial sauces.
In clinic, many of my clients often find cutting down on salt quite difficult. Here I will share some alternative flavour options that contains much less sodium.
Herbs and Spices: Nature’s Flavour Boosters
The use of herbs and spices is one of the most effective way to enhance flavour without salt. Fresh herbs like basil, cilantro, and parsley are favoured by many cuisines. Ever add basil to a rich tomato sauce? Fresh herbs are high in anti-oxidants and helps to reduce potential renal acid load. Therefore, fresh herbs are excellent in promoting kidney health.
Spices like garlic powder, paprika, black pepper, cumin, and turmeric can add depth in dishes. For example, cumin can give it a warm, earthy flavour on its own. Think about spice rubs that can add flavours to vegetables without salt at all.
Fresh herbs could be added at the end of the cooking to keep their freshness, whereas spices can be used during cooking to add depth.
Aromatic
Onions and garlic are pantry staples that can dramatically improve a dish's flavour profile. Cook the onions slowly in a pan until they caramelize. This cooking method turns the onion into a sweet base for soups, stews, or sauces, making them taste rich and satisfying.
Garlic can be slow roasted until it is creamy and buttery. This method is favoured by many chefs. The roasted garlic can be blended into dips or salad dressings.
Citrus and Acidity: A Tangy Twist
Incorporating citrus fruits like lemons, limes, and oranges or vinegar can provide both freshness and brighten flavours of a dish. One of my favourite is to add a drizzle of balsamic vinegar (or balsamic glaze) to roasted vegetables or pan-fried mushrooms.
Using citrus zest is another great option. Adding lemon zest to baked fish 'cut through' and provides a fresh and complex flavour.
Try Salt-Free Seasoning Blends
Spend some time to read the labels on seasoning blends is worth your while. You only have to do it once and you could find your favourite salt-free seasoning. My all time favourite is an 'Italian herb mix' that is completely free of added salt but still give me a savoury taste to a dish.
Incorporating umami: The Savoury Depth
Umami, the fifth taste, adds a savoury depth that reduces the need for salt. Foods rich in umami, such as mushrooms, tomatoes, and fermented products like miso or low-sodium soy sauce, can improve the taste profile of your meal. Ever see a recipe of chocolate brownies with a very small amount of miso? Same idea.
Experiment with Texture
Incorporating various textures into your meals can make them more enjoyable and flavourful. A good example is adding roasted almond flakes to boiled broccoli. Broccoli itself is quite plain but with the addition of roasted almond, the whole dish look and taste great. In Japanese cuisine, a roasted sesame dressing is often added to salad vegetables to add taste without salt.
Finding the Right Balance
Adjusting to a low-sodium eating can seem the end of tasty food. With creativity and new techniques, your meals can be just as delicious, if not more flavours than before. Rather than relying on 'saltiness', there are many flavours and texture you can try.
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