Salt is boring, it’s time to spice it up!


Salt has been the “go to seasoning” for decades. Salt’s main ingredient is sodium and over consumption of sodium can have negative health effects. High intake of salt can lead to high blood pressure, heart disease, stroke, and kidney disease. All salts (table salt, sea salt, kosher salt, seasoned salt, Himalayan pink salt, rock salt, garlic salt, Fleur de Sal) are high in sodium. It’s time to spice up your cooking skills as there are many tasty salt-free alternatives.

Try these

  • Herbs such as mint, parsley, basal, oregano, rosemary, dill, chives, sage, coriander, tarragon
  • Lemon, lime, grapefruit and orange juices
  • Spices such as turmeric, cayenne, curry powder, cumin, cinnamon, paprika, red pepper flakes
  • Garlic, onion, scallions, shallots, leeks, chives and ginger
  • Marinating foods in vinaigrette salad dressing
  • Vinegars: wine vinegar, cider vinegar, rice vinegar, balsamic vinegar, sherry vinegar
  • Add vegetables to cooking for flavour: celery, spinach, broccoli, beets, yams, peppers
  • Dash

Baked Kale Chips

1 bunch kale

1 tablespoon olive oil

1 teaspoon garlic powder

½ teaspoon ginger

½ pepper


½ teaspoon cayenne pepper


  • Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper.
  • With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with garlic power, ginger, and pepper.
  • Bake until the edges brown but are not burnt, 10 to 15 minutes.

Roasted Chickpeas

1 (12 ounce) can chickpeas (garbanzo beans), drained

2 tablespoons olive oil

Garlic powder (optional)

Cayenne pepper (optional)


  • Preheat oven to 450 degrees F (230 degrees C).
  • Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with garlic powder, and cayenne pepper, if using. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning.
Publishing this article in no way serves as an endorsement from NWO Regional Stroke Network. The NWO Regional Stroke Network does not verify the veracity of information in this item and any views expressed are of the author(s) alone and do not necessarily reflect the views of NWO Regional Stroke Network​