By AMANDA GLASS
Dietetic Intern to the Purdue Extension Office

(EDITOR’S NOTE: Stephanie Faroh, extension educator, states in order to become a registered dietitian, students must complete an intensive dietetic internship. I am excited to welcome Amanda Glass, Dietetic Intern, to the Purdue Extension Office for one of her rotations. Here is her article about enhancing flavor without using salt.)

Salt plays several roles in the food we eat, most notably its ability to enhance flavor. Before refrigeration methods were available, salt was used to preserve meats and other foods by drawing moisture out of them. Salt is an important ingredient in our baked goods, as the amount affects the rate of yeast fermentation and gluten production, which ultimately determine the texture of our baked goods.

Recently, salt- or rather, sodium- has been under fire because of our nationwide struggle with high blood pressure. Is this something you’ve experienced? You’re not alone- it is estimated that 1 in 3 adults in the U.S. has high blood pressure, meaning many of us should be limiting the salt we use. How do we limit salt without compromising flavor? This is where the fun comes in.

Use high-heat methods to cook meats, like pan-searing, grilling, or broiling. These intensify flavors of meat by browning and charring the outer layers.

Get a sweet, smoky flavor for veggies by grilling or roasting them in a very hot (450 degree Fahrenheit) oven. This works especially well with peppers, summer squash and zucchini, eggplant, and asparagus. A light coat of oil before roasting will prevent them from drying out.

Caramelize onion slices to draw out their natural sweet flavor by cooking them slowly over low heat in a small amount of oil. They can then be used to make rich sauces for meat and poultry.

Peppers can go a long way and be used in many dishes. Use all colors- red, green, yellow, and orange- and all ranges of heat to boost flavors. You can also just add a dash of hot pepper sauce to spice things up.
For a tangy taste use citrus juice or grated citrus peel: lemon, lime, or orange. Acidic ingredients like these help lift and balance flavors.

Use ingredients with bold flavors like pomegranate seeds, chipotle pepper, or cilantro. These should be used in smaller amounts since they pack so much flavor.

Condiments like horseradish, flavored mustards, chutneys, wasabi, bean purees, tapenades, and salsas can give large bursts of flavor as well. If you’re watching sodium, be sure to check the labels on these to make sure they don’t pack in too much.

The list of herbs and spices is endless, and these can be mixed in countless ways to create new flavors. Remember that dried herbs have more intense flavors than fresh- general equivalents for herbs are: 1 Tablespoon finely cut fresh herbs = 1 teaspoon crumbled dried herbs = ¼ to ½ teaspoon ground dried herbs

Once you’ve found your inspiration for creating a new dish, or recreating an old one with less salt, take these tips to the kitchen or grill and have some fun with different flavors.